Hail to the Dinosaurs!
Two quick notes, and then we'll talk iron.
1. The August-September Dino Files
We've been getting great feedback on the
August-September issue of Ther Dinosaur
Files. If you haven't already grabbed the
little monster, do it now:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
If you order the Kindle edition, please give
us a rating (hopefully 5 stars), and leave a
brief review on our Kindle page. They really
help.
And as always, shoot me an email and let
me know how you like this issue.
By the way, the October issue of The Dino
Files is just about ready to go - and it's
another great issue.
2. Back Issues of The Dinosaur Files
See the PDF downloads section on our
products page to grab back issues of
The Dinosaur Files. The information
is timeless, and you'll want to be sure
to read all of them:
http://www.brookskubik.com/products.html
We also have the last couple of issues available
in Kindle format if you prefer Kindle.
3. My Favorite System of Single Rep
Progression
I've had a lot of questions about progression
systems for single rep training, so I thought
I'd briefly review my favorite way of doing it.
As always, it's very simple - but very
effective.
Start by working up to one heavy single. Not
your maximum single, but a heavy one.
The next time you train that exercise, do
TWO heavy singles with the same weight
you used in your first workout.
In the next session where you train that
exercise, do THREE heavy singles with that
weight.
Continue until you are doing FIVE heavy
singles with that particular weight - and
then add five pounds, drop back to ONE
heavy single, and repeat the entire process.
Thus (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 2 top singles
Workout 3 - 3 top singles
Workout 4 - 4 top singles
Workout 5 - 5 top singles
That's how to do it using single progression.
You also can do it using double progression.
For double progression, you stay at the
same number of singles for two workouts -
and then add the additional single.
Double progression is slower, but it's a
very good way of doing things. It helps
build a strong foundation and prevents
burning out.
In other words (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 1 top single
Workout 3 - 2 top singles
Workout 4 - 2 top singles
Workout 5 - 3 top singles
Etc.
As I said, it's very simple - but very effective.
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. For more about single rep progression,
read my Doug Hepburn training course. He
loved heavy singles - and had some great
training programs to use with them:
http://www.brookskubik.com/doug_hepburn.html
My Hepburn course is also available in PDF
and Kindle editions. See the links in the PDF
and Kindle sections at our products page:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Think it
through, make a plan, chalk up, and
train." - Brooks Kubik
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