Hail to the Dinosaurs!
Here's an open letter to anyone and
everyone who's trying to pack on strength
and muscle mass:
Building strength and mass is easy. You
just have to do it the right way.
You have to focus on progression.
Adding weight to the bar.
And you do it in small increments -- and
on a regular basis.
One pound per week!
That may not sound like much, but it can
literally transform your physique.
If you add one pound per week to each
of your primary exercises, you finish
the year lifting 50 pounds more in ever
If you do that for two years, you end
up lifting 100 pounds more in each of
the big exercises.
Squats or front squats.
Deadlifts or Trap Bar deadlifts.
Military press or push press.
Power clean, power snatch, clean grip
high pulls or snatch grip high pulls.
Barbell bent-over rowing or weighted
Of course, if you gained that kind of
strength, you'd gain plenty of muscle,
as well. In fact, when you finished the
first year, your friends probably
wouldn't recognize you.
You'd be at least 20 pound heavier at
the end of the first year (and perhaps
30 or 40 pounds heavier). And it would
You'd look like an athlete, you'd
move like an athlete, and you'd lift like
And you'd get there on short, simple, basic
workouts. Abbreviated workouts. The kind I
detail in all of my books and courses.
Anyhow, the New Year is here. It's a great
time to get started on sane and sensible
training -- and a great time to start adding
weight to the bar.
It's a simple formula. Train, rest repeat --
and add small amounts of weight on a regular
basis. Stay at it long enough to let the
little gains become big gains.
It's classic old-school training -- and it's
amazingly effective. Give it a try -- and see
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
P.S. For specific training programs, grab
Chalk and Sweat and Strength, Muscle and Power:
P.S. 2. My other books and courses are right
P.S. 3. Thought for the Day: "Don't ask whether
it will work. Try it and see!" -- Brooks Kubik