Hail to the Dinosaurs!
I got a ton of feedback from yesterday's
post, and many readers wanted to hear
more about ultra-abbreviated workouts.
So here's an example of an ultra-
abbreviated training program:
Train 3x per week.
Do three different workouts: Workout A,
Workout B and Workout C.
Do one primary exercise in each workout,
followed by gut, grip and neck work for
a couple of sets each.
Use the BIG exercises. Ultra-abbreviated
doesn't work very well if you focus on
concentration curls and triceps pumpers.
Use multiple sets of low to medium reps.
Train progressively -- add reps, add sets,
and add weight to the bar whenever you can.
And remember, you can train progressively
bu doing your exercises in better form --
with tighter focus and do, intense
concentration.
Let me repeat -- concentration is key.
That's one of the great things about
ultra-abbreviated training. It lets you
focus.
Workout-wise, try something like this:
Workout A
1. Warmup
2. Squats 5 x 5 progressively heavier
warm-up sets, then 2 x 5 working sets
3. Gut, grip and neck work
Workout B
1. Warmup
2. Power clean and press (do one clean
and one press on each "rep") -- do 5 x 5
progressively heavier warm-up sets,
followed by 2 x 5, 2 x 3 and 2 x 1 for
your working sets
3. Gut, grip and neck work
Workout C
1. Warmup
2. Your choice of bent-legged deadlifts,
Trap Bar deadlifts, clean grip high pulls,
snatch grip high pulls, or power snatches --
same sets and reps as the clean and press
3. Gut, grip and neck work
There you have it -- short, sweet and
simple -- but incredibly effective. Give
it a try and see for yourself.
As always, thanks for reading and have
a great day. If you train today (as I
will), make it a good one!
Yours in strength,
Brooks Kubik
P.S. For more about abbreviated and
ultra-abbreviated training, grab Dinosaur
Training, Chalk and Sweat, Dinosaur Dumbbell
Training or Strength, Muscle and Power:
http://www.brookskubik.com/dinosaur_training.html
http://www.brookskubik.com/chalk_and_sweat.html
http://brookskubik.com/dinosaur_dumbbelltraining.html
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. I also cover abbreviated and ultra-
abbreviated workouts in Gray Hair and Black
Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 3. Thought for the Day: "It's not how long
you train, it's HOW you train." -- Brooks Kubik
