Hail to the Dinosaurs!
Last week we covered 10 things that
don't work. Today we'll cover 10
things that work!
10. Squats. (Bet you saw this one
9. Deadlifts. (Ditto.)
9a. Any program based on basic, heavy
duty compound exercises.
8. Multiple sets of low to medium reps.
a. Start with 5 x 5, and work into
5 x 3 or 5/4/3/2/1.
b. Don't sweat "how to do 5 x 5." There
are different ways to do it: you can
do two progressively heavier warm-up
sets and three work sets -- or do
three and two -- or four and one.
They're all good and they all work.
c. And no, there's no magic system
of sets and reps that always works
for everyone -- you need to engage
in some intelligent experimentation.
7. Abbreviated workouts. (I wouldn't
be writing this, and you wouldn't be
reading it, if I hadn't learned about
6. Divided workout programs. (See no.
5. Combining weights with heavy awkward
5a. Combining weights with Dino-style
5b. Combining weights with Dino-style
cardio for Ironheads -- as described in
Gray Hair and Black Iron.
5c. They key to all of the above is to
keep your programs short and intense and
not go volume crazy.
4. Power rack training. (It's the bridge from
strong to super-strong. See Strength,
Muscle and Power for details.)
3. Olympic lifting. (Can't say enough good
things about Olympic lifting.)
2. Drug-free training.
2a. Seriously. (Hey, I know most people
don't believe it any more -- which is one
of the biggest indictments of the mainstream
2a. When you look like Grimek and lift like
Stanko or Davis, then you can tell me how
drug-free training doesn't work.
1. Training with concentration, focus, and
intensity -- making every rep count -- and
always striving to make yourself better
1a. No. 1 is the real key, of course -- and
it's the one that most people never even
consider, much less follow. Which is what
separates Dinosaurs from the rest of the
So there you are. 10 Things that Work! Hope
you enjoyed it.
As always, thanks for reading and have a
great day. If you train today, make it a
Yours in strength,
P.S. You can find plenty of what works in
Strength, Muscle and Power -- Dinosaur
Bodyweight Training -- Dinosaur Dumbbell
Training -- and Gray Hair and Black Iron:
For Strength, Muscle and Power, go here:
Go here for Dinosaur Bodyweight Training:
Grab Dinosaur Dumbbell Training here:
And go here for Gray Hair and Black Iron:
P.S. 2. My other books and courses are right
P.S. 3. Thought for the Day: "It's never easy,
but it's not impossible." -- Brooks Kubik