We have a ton of older Dinos, and
I thought I'd start out by sharing a
blog post for older lifters. It's by
Charles Poliquin, the Strength
Sensei, and it has some very
good ideas for older strength
athletes:
You'll also see a nice reference to
Dinosaur Training Secrets, Vol.2,
"How Strong Are You?" Charles
really likes the course, and thinks
it has some excellent strength
standards for balanced development.
And for the record, so do I. That's
one of the reasons I wrote it.
You can grab the little monster in
the kindle e-book edition right
here:
http://www.brookskubik.com/dinosaur_secrets2_kindle.html
If you prefer hard-copy, go here:
http://www.brookskubik.com/dinosaur_secrets_02.html
In other news . . .
We received a ton of responses to
yesterday's post on workout frequency.
Here's a summary of what you had to
say:
1. Many Dinos reported that they do
best using a divided workout program
and training once every 4 or 5 days.
a. This is a very common schedule for
older Dinos because it allows for good
recovery and recuperation between
workouts.
b. It also helps avoid the joint problems
that can result from pounding an older
body too often.
2. Many Dinos also noted that their
optimal workout frequency differs
from one exercise to another. That's
a very important and little known
point.
a. Many Dinos said they need to do
a pressing exercise in each workout.
b. However, the same Dinos noted
that they do better on their pulling
exercises if they allow more rest
between sessions.
c. This is similar to many powerlifting
programs where you train the bench
press more often than the deadlift
because the deadlift requires a longer
recovery time between workouts.
3. Several Dinos noted that they do their
extra-heavy exercises -- such as heavy
partials in the power rack -- less often
than their lighter exercises.
a. Two Dinos noted the same thing
about heavy, awkward objects.
b. Similar points would apply to death
sets or the 20-rep breathing squat.
The bottom line for all Dinos is this:
Once you start to handle some serious
iron, you'll probably do better with much
less training than you think -- and that
goes double for older Dinos.
Remember, you stimulate gains in strength
and muscle by training -- but you need to
give your body the time it needs to grow
stronger and bigger in response to the
training stimulus -- and that requires
the right amount of non-training time.
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. Gray Hair and Black Iron is the number
one book about effective training for older
Dinos. Go here to grab a copy:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. I cover workout frequency, abbreviated
training, and ultra-abbreviated training in
Dinosaur Training Secrets, Vol. 1:
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_01.html
P.S. 2. My other books and courses -- and
links to my other e-books on Kindle -- are
right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "One of the keys
to training success is to find your personal
requirement for optimal training frequency."
-- Brooks Kubik
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