Hail to the Dinosaurs!
A quick update, and then we'll talk
training.
I'm working faster than an 8-legged
speedosaurus could run to finish my
new book on diet and nutrition for
hard-training dinosaurs.
It's rounding into great shape, and
when it's ready (which won't be too
long), you're really going to like
it.
I'm including a Q and A section, so
if you have any questions you'd like
me to cover, send them in with an
email headed "Question for Dino
Diet Book."
I won't be able to give individual
responses, but I'll try to answer
as many questions as possible in
the book.
Thanks in advance to everyone who
submits a question -- and thanks to
everyone who has already done so!
On the training front, someone asked
me "What's the best exercise for
building muscle mass?"
The answer is -- there isn't one BEST
mass-building exercise for everyone --
in part because of individual differences
in body structure and lifting leverage --
but there are definitely some tried and
true mass builders.
I've worked the heck out of them at
different stages of my career, and they
all work GREAT!
Of course, you don't do all of them in
one workout. This is a list of result
producing and effective exercises that
can give you a lifetime of great workouts.
In no particular order:
1. Back squats
2. Front squats
3. Bottom position squats in the power
rack
4. Deadlifts
5. Trap Bar deadlifts
6. Partial deadlifts
7. Partial Trap Bar deadlifts
8. Bench press
9. Bottom position bench press in the
power rack
10. Bench press from the middle position
(sticking point) in the power rack
11. Military presses
12. Alternate dumbbell presses
13. Two-dumbbell simultaneous presses
14. One-hand deadlifts
15. The farmer's walk
16. Power cleans
17. High pulls (snatch grip or clean grip)
18. Close grip bench press
19. Standing barbell curl
20. Pull-ups and pull-up variations (see
Dinosaur Bodyweight Training for details)
21. Hand-stand pushups
22. Push-ups and push-up variations (see
Dinosaur Bodyweight Training for some of
my favorites)
23. Push press from racks
24. Power clean and press
25. Power clean and push press
Note: Dips and press behind neck are NOT
on the list even though you can build
plenty of muscle with them. The reason is,
they're awfully hard on the shoulders,
and have injured many trainees over the
years.
Of course, you'll also want to include
gut, grip and neck work -- but this is
a list if the major muscle mass
exercises. The ones that constitute
the meat and potatoes of your workout.
So there you have it -- the top 25 for
muscle mass!
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. I listed a number of power rack
exercises in my mass-building list. For
details on how to use them, grab a copy
of Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
And go here to grab Dinosaur Bodyweight
Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses are
right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Exercises
are tools. Always use the right tools for
the job at hand." -- Brooks Kubik
