More Thoughts on Training Frequency

Hail to the Dinosaurs!

One quick note, and then we'll talk

The May-June issue of the Dinosaur
Files is available on Kindle - and we've
been getting great reviews and feedback
on the little monster:

We're also going to release a PDF
edition of the May-June issue. I'll
send an email when it's ready.

On the training front, let's talk about
how often to train - and let me share
what works best for your fellow

We received a ton of responses to my
recent email about workout frequency.

Here's a summary of what you had to

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

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

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:

P.S. I cover workout frequency, abbreviated
training, and ultra-abbreviated training in
Dinosaur Training Secrets, Vol. 1:

Kindle e-book


PDF copy

See the section for our PDF products at
this link:

P.S. 2. Thought for the Day: "One of the keys
to training success is to find your personal
requirement for optimal training frequency."
-- Brooks Kubik