Hail to the Dinosaurs!
I get lots (as in, TONS) of training
questions from readers who have made
great gains over the past couple of
years -- and they've done it by using
sane, sensible, Dino style abbreviated
training programs -- but they've hit
a sticking point and they can't seem
to keep moving forward.
Some of these readers are making good
gains in squats and deadlifts, but
they've hit the sticking point on
overhead presses, bench presses, or
other upper body exercises.
And some of them are doing good, but
they've been bit by the ARMS BUG --
meaning that they want to add an inch
or two of muscle to their upper arms.
Here's my suggestion when I get this
kind of question.
1. HOW TO SMASH THROUGH A STICKING POINT
To break a sticking point, change
your sets and reps. Your body gets used
to doing one particular thing all the
time, and sometimes that leads to slow
(or zero) progress. When that happens,
you can start making progress again by
switching to a different set/rep scheme.
Of course, changing your sets and reps
does NOT mean you can drop something
sensible (like 5 x 5 or 5/4/3/2/1)
and go off on an orgy of bombing,
blasting and blitzing.
So don't switch from Dino style training
to mainstream muscle silliness. Instead,
switch from one Dino-approved set/rep
scheme to another.
You have lots to choose from -- for example:
5 x 5 with one working set
5 x 5 with two working sets
5 x 5 with three working sets
5 x 6 (one, two or three working sets)
5 x 3 (one, two or three working sets)
A few warm-up sets, and then 10/8/6
A few warm-up sets, and then 10/8/6/4
A few warm-up sets and then 10/8/6/4/2
A few warm-up sets and then 8 x 2
A few warm-up sets and then 5 x 3
Warm-up sets as needed, and heavy singles
(doing anywhere form one to ten singles)
A few warm-up sets and then 5/3/1
A few warm-up sets and then 5/4/3/2/1
A few warm-up sets and then 5 x 2
As I said, there are lots of different
options. Keep it sane, keep it simple,
and keep it Dino -- but don't be afraid
to make some changes.
2. HOW TO INCREASE YOUR MILITARY PRESS
To increase your military press, go on
a specialization program where you focus
on the press for a few months. I cover this
topic in detail in The Dinosaur Training
Military Press and Shoulder Power Course.
A number of Dinos have followed the program
and set new PR's -- and some of the older
Dinos have reported that they're not only
hitting PR's they're doing it pain free.
No sore shoulders.
You can grab a copy of the Military Press
course here:
http://www.brookskubik.com/militarypress_course.html
3. HOW TO BUILD BIG ARMS
Almost everyone who wants to know how to
build bigger arms is doing ZERO (as in,
ZILCH or NOT ONE REP OF) direct arm work.
Nor are they doing pull-ups, close
grip bench presses, pushups, or heavy
overhead pressing with a barbell or
a dumbbell.
I don't know where the idea started that arm
training is a bad thing. It's not. It's just
that squats and deadlifts and similar exercises
are more important, and you need to devote the
lion's share of your time and effort to doing
them. But that doesn't mean you can't so
some curls.
Of course, I'm not suggesting you do curls
like a muscle pumper. No high set, high rep
stuff with baby weights. When you curl, make
it a serious exercise. Add weight to the bar
whenever you can.
I once worked up to 185 pounds in the STRICT
barbell curl -- for five reps. THAT"S the
kind of curling I'm talking about.
For the best barbell and dumbbell course for
building BIG and STRONG arms, grab a copy of
the Dinosaur Arm Training course:
http://www.brookskubik.com/dinosaur_armtraining.html
And if you hate curls (and some do), you can
build big, powerful arms with the progressively
more difficult pull-up and push-up variations
I detail in Dinosaur Bodyweight Training.
http://www.brookskubik.com/dinosaur_bodyweight.html
You know have some very important weapons
to add to your arsenal of sticking point
busters. Use them whenever you need them,
and SMASH through each and every sticking
point that you encounter!
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. You can find all of my various books
and training courses (and my Dinosaur DVD's)
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. Order or two or more books or
courses together and save on shipping.
If you want to do that, send me an email
and ask for a shipping quote.
P.S. 3. Thought for the Day: "If I stand
on the shoulders of giants, it's because
they did lots of military presses."
-- Brooks Kubik
