Hail to the Dinos,
A reader wrote in with a training
question, and I thought I'd share
it with you -- along with my
answer -- because it may apply
to many readers.
He's been doing an ultra-abbreviated
workout where he just does squats and
presses (a program Paul Anderson used
with "notable" success).
He's been making good gains, and is
adding weight to the bar on a regular
basis -- but he's finding it harder
and harder to add weight, and he's
almost starting to "dread" the next
workout.
So he asked (1) is this problem unique
to him or is it a more common problem
among trainees generally, and (2) what
should he do about it?
The answer to the first question is --
it's a very common problem. That's why
you should plan your workouts and your
training programs to get around it.
The answer to the second question --
the what to do question -- is pretty
simple.
Switch from the two-exercise workout
that you repeat in every session, over
and over, to a program where you have
two or even three different workouts --
with different exercises in each workout.
That keeps you fresh. It avoids the mind
game where you start to worry and fret
about the upcoming workout.
And it's very easy to do.
For example:
Workout A (on Mon)
1. Military press
2. Squats
Workout B (on Wed)
1. Pull-ups, pull-downs or rowing
2. Bench press or incline press
Workout C (on Fri)
1. Deadlift or Trap Bar deadlift
2. Deadlift or Trap Bar deadlift partials
(from the knees)
Note: start each workout with a 10
minute warm-up and finish with your
choice of gut, grip or neck work,
rotating each from session to session.
Now, what this does is give your mind
and your body a bit of a break.
Instead of pushing hard and heavy on
the same two exercises in each workout,
you're always doing something. It's hard,
and it's demanding, of course -- but
it's much easier than hitting the same
thing over and over and over.
Note: this is NOT a suggestion to do
a different and random workout every
time you train. You need to PLAN a
program, and you need to follow the
program, and you need to make your
program progressive. But your program
will work better if you use a couple
of different workouts rather than
sticking to the same thing all the
time. That way, each workout is fresh
and exciting -- a challenge rather
than a monotonous grind.
You can do the same sets and reps for
each exercise, or mix them up, as you
prefer. I've always found that certain
set/rep schemes worked better for me
on some exercises than on others. You
may find the same thing to be true for
you.
So that's a simple solution to a common
problem. And it's a solution that can
help you keep on the road to some
serious gains in strength, muscle
and power.
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. For tons of other plateau-busters,
grab Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.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: "Every great
accomplishment begins with a good plan."
-- Brooks Kubik
