Hail to the Dinosaurs!
One of the most common and most
frustrating things that happens to a
trainee is to hit a sticking point.
They come out of nowhere.
You've been doing great, and making
great gains -- and then BAM! -- a
sticking point jumps up out of nowhere
and knocks you flat on your rear.
And the harder you try to push through
it, the harder and more impossible it
seems to be.
So let's talk about sticking points and
how to get past them.
Don't fight them head on. Toe to toe
doesn't work.
Use jujitsu.
Outsmart them.
Here's how you do it.
To break a sticking point, change your
sets and reps. Your body gets used
to doing one particular thing all the
time, and sometimes that leads to slow
(or zero) progress. When that happens,
you can start making progress again by
switching to a different set/rep scheme.
Of course, changing your sets and reps
does NOT mean you can drop something
sensible (like 5 x 5 or 5/4/3/2/1)
and go off on an orgy of bombing,
blasting and blitzing.
So don't switch from Dino style training
to mainstream muscle silliness. Instead,
switch from one Dino-approved set/rep
scheme to another.
You have lots to choose from -- for
example:
1. 5 x 5 with one working set
Note: this sounds too simple to work,
but it's the very best program for many
trainees, particularly many older trainees.
I've had great success with this over the
years.
2. 5 x 5 with two working sets
Note: Another good program for most
trainees.
3. 5 x 5 with three working sets
Note: This was Reg Park's favorite version
of the 5 x 5 system -- and it's hard to argue
with a three-time Mr. Universe winner who
also happens to be the second man in history
to bench press 500 pounds.
4. 5 x 6 or 6 x 6 (one, two or three working
sets)
Note: This was very popular in the 1960's.
Peary Rader thought it built a good balance
of strength and muscle mass, and much
preferred it to any pumping programs
for bodybuilders.
5. 5 x 3 (one, two or three working sets)
Note: This was a favorite program of Bob
Hoffman and the York champions. It built
plenty of strength and power back in the
day.
6. A few warm-up sets, and then 10/8/6
Note: This was very popular in the 1950's.
Vince Gironda liked it, and so did Arthur Jones
of Nautilus machine fame.
It works well for all basic compound
exercises, but not for Olympic lifting.
You need to keep the reps low for Olympic
lifting because you need to perform each
rep in perfect form.
7. A few warm-up sets, and then 10/8/6/4
Note: This lets you train heavier on your
final set, which is always a good thing.
8. A few warm-up sets and then 10/8/6/4/2
Note: This was a favorite program of Chuck
Sipes, who was one of the strongest
bodybuilders of all time.
9. A few warm-up sets and then 8 x 2
Note: This was the favorite program of
John Davis -- who used it to win six World
Championships and two Olympic gold
medals.
See Black Iron: The John Davis Story for
John Davis' EXACT training program --
which I learned from his training partner,
a man now in his 90's:
http://www.brookskubik.com/blackiron_johndavis.html
10. A few warm-up sets and then 5 x 3
Note: This was another favorite program
of Bob Hoffman and the York champions.
I use it sometimes for front squats, although
I prefer 5 x 2.
11. Warm-up sets as needed, and heavy singles
(doing anywhere from one to ten singles)
Note: In this program you do heavy singles but
NOT maximum effort singles. Tony Ditillo suggested
10 singles at 90% of max. You want a weight that
works you, but you want to be able to hit every
single in perfect form -- with no misses.
12. A few warm-up sets and then 5/3/1
Note. This one has been very popular since the
1930's, and it is still very popular today. I like
it for Trap Bar deadlifts.
13. A few warm-up sets and then 5/4/3/2/1
Note: This was another favorite of the York
Champions. I like it for Trap Bar deadlifts,
and use it on other exercises from time to
time.
14. A few warm-up sets and then 5 x 2
Note: This works better for me than 8 x 2. I
like it for front squats.
15. Use any of the systems outlined above but
work up in weight and then work back down.
Note: This is a very tiring and exhausting program.
It works best with an ultra-abbreviated training
program. And it usually works best for younger
trainees.
As I said, there are lots of different options.
There's no reason to look for exotic alternatives.
Keep it sane, keep it simple, and keep it Dino --
but don't be afraid to make some changes
if a sticking point has you beating your head
against the wall.
You now have some very important weapons
to add to your arsenal of sticking point
busters. Use them whenever you need them,
and SMASH through each and every sticking
point that you encounter!
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. My Doug Hepburn Training Course gives you
10 different workouts based on the World Champion's
training system -- and includes many valuable tips
to help avoid or smash through any sticking point:
http://www.brookskubik.com/doug_hepburn.html
P.S. 2. You can find all of my other books
and training courses (and my Dinosaur DVD's)
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Order or two or more books or
courses together and save on shipping.
If you want to do that, send me an email
and ask for a shipping quote. We can save
you some serious clams by sending two or
more items together.
P.S. 4. Thought for the Day: "Sticking points
are no fun, but they don't have to last forever.
You just need to learn how to get past them."
-- Brooks Kubik
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