Hail to the Dinosaurs!
Everything old is new again -- and everything new is
At least, that's the way it is in strength training.
One of the new things in Olympic lifting is to do a
special kind of hypertrophy training to increase the
size and strength of the exact fast twitch muscle
fibers used in the snatch and the clean and jerk.
Here's how it works.
A lifter will train the snatch by warming up, working
up to a heavy weight, and then doing 10 - 20 heavy
The lifter will do triples, doubles and singles.
The lifter may do wave training where he works up,
drops back down, works back up, drops back down
and works back up.
The lifter trains at a fast pace. The entire sequence
of heavy snatches may take 15 or 20 minutes.
The lifter does the same thing with the clean and
jerk, and the front squat.
Those may be the only exercises in the program.
Remember, as I said, it's a special kind of program
that targets the fast twitch fibers used in lifting.
And that's the state of the art stuff for the best
in the world in 2014.
Amazingly, lifters were doing the same sort of thing
back in the 1950's -- and the 1940's -- and the 1930's.
There were even bodybuilders who trained this way,
although they used different exercises.
And plenty of garage gorillas and cellar-dwellers did
this kind of program back in the day.
They called it Rest Pause Training -- and it built
tons of real world strength and muscle.
Nowadays, everybody does 8 x 8, 10 x 10, 12 x 12
and 20 x 20 to build muscle mass. Heck, someone
is probably teaching 50 x 50. Volume training rules.
But back in the day, men built muscle mass the old-
fashioned way -- one rep at a time.
I cover Rest Pause Training in detail in Strength,
Muscle and Power -- and the program could be the
key to the best gains of your entire life:
As always, thanks for reading, and have a great day.
If you train today, make it a good one!
Yours in strength,
P.S. For maximum gains in strength, muscle and power,
you need to support your training with the right kind
of diet and nutrition -- which is exactly what you'll
find in Knife, Fork, Muscle:
P.S. 2. My other books and courses are right here:
P.S. 3. Thought for the Day: "Train old-school style
with rest-pause reps -- and build real world strength
and muscle." -- Brooks Kubik