Hail to the Dinosaurs! Sometimes someone asks you a question and they probably know the answer. I think this is one of those cases -- but it's a very common question, and a very important one, so let's cover it in today's email tip. "Dear Brooks, Thank you for your inspirational words of encouragement. What kind of workout would you recommend to a 54 year old ex- Dino coming back from an extended multi- year (7 year) lay off? A beginners program of six to ten exercises for one set each, or an abbreviated program consisting of two to three exercises worked into the ground? Thank you. Your partner in training, Mike" So that's the question. Here's my response. Mike, Thanks for your email, your training question and your kind words. First of all -- you are not an EX-Dino. Dino is for life. Once a Dino, always a Dino. So you're still (and always will be) a card- carrying member of the Dinosaur Nation. As for getting back in shape after a long lay-off, here are my thoughts. You need to treat yourself as a beginner and ease back into things. Your problem is that you're not in condition for an abbreviated program where you work two or three exercises "into the ground" or do any other kind of hard and heavy training. So take things easy and start with a beginner's program. Six to ten exercises for one set each, and use light weights and buzz through it fast and easy. Train three times a week. Use a simple progression system where you add reps, and then add weight, cut back on the reps and start over again. Any of the beginner's workouts in CHALK AND SWEAT would work fine for you. Ditto for any of the total body workouts in GRAY HAIR AND BLACK IRON, but do only one set of each exercise. Do this for one month. And while you're doing it get your diet under control if you've been neglecting that end of things along with your training. Grab my new book, KNIFE, FORK, MUSCLE. It will
tell you everything you need to know about diet and nutrition. In your second month, go to two sets of each exercise. Continue the same progression -- add reps, and then add weight. In your third month, use three sets of each exercise. And again, continue the progression. After three months, you'll be back into pretty good shape. And at that point, you can switch to a divided workout program, abbreviated workouts, and harder and heavier training. Now, remember -- three months may seem like a long time. But think about it. You had seven years of no training, which means seven years of de-conditioning. Taking three short months to get back into shape is a pretty sweet deal. By the way, the three month time-table is exactly what was used in the old Strength and Health magazine Annual Self-Improvement Contest. And there were tons of readers of all ages who made great gains during their three-month program. Which reminds me -- John Grimek wrote up a great three-month Get Back in Shape Program for Strength and Health readers to use when they entered the Self-Improvement Contest. I cover the whole program in my John Grimek training course. It's a great workout for anyone trying to get into shape FAST -- or for anyone trying to get back into shape after a long lay-off. In closing, let me say this: Mike -- I'm darn glad to hear that you're getting back into training. It's the very best thing you can do for yourself. Thanks for making the decision, and the commitment, and keep me posted on your training and your progress. To anyone else who's not been training, or who is thinking about getting started -- follow Mike's example, make the decision, make the commitment, and get started TODAY. Not tomorrow. TODAY. To everyone, 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 mentioned four great resources in today's email. You can find them right here: a. KNIFE, FORK, MUSCLE http://brookskubik.com/dinosaur_nutrition.html b. CHALK AND SWEAT http://www.brookskubik.com/chalk_and_sweat.html c. GRAY HAIR AND BLACK IRON http://www.brookskubik.com/grayhair_blackiron.html d. THE JOHN GRIMEK TRAINING COURSE http://brookskubik.com/johngrimek_course.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: "It's never too late to get started." -- Brooks Kubik
