Hail to the Dinosaurs!
One quick note and then we'll talk iron.
1. The October Dinosaur Files
Is available in PDF - and it's a terrific issue.
Go here to grab the little monster:
After you read this month's issue, shoot
me an email and let me know how you
2. Some Thoughts on Total Body
On the training front, I'm getting a ton of
questions from Dinos about doing total body
workouts two or three times a week.
By total body, they mean five to ten different
exercises, including squats, deadlifts, and upper
body exercises in each workout.
"Would it work?" they ask.
And the answer is -- it depends.
Total body workouts are great for beginners.
It lets them do the same exercises often enough
to learn how to perform them properly and
efficiently. And beginners are not strong enough
to outrun their recovery ability with a total
body session. So for beginners, a total body
workout is an excellent idea.
For intermediates and advanced trainees, things
Intermediate and advanced trainees are strong
enough to handle weights that are so heavy that
it becomes very difficult to recover from a total
You also have the problem of doing more sets
as you grow stronger -- because you need to
do more progressively heavier warm-up sets to
get to your working weight -- and that means
the workout grows longer and longer.
As I've often noted, I hit a plateau in my 20's
where I could not gain an ounce of muscle or
add any weight to the bar no matter how hard
At the time, I was doing a nine exercise total
body workout three times a week. I did 5 x 5
on almost all of the exercises. And I did squats
and deadlifts in every workout -- which really
over-trained my lower back.
I switched to abbreviated training and a divided
workout schedule, and made enormous progress,
both in strength and muscle mass.
I cover the details in Strength, Muscle and Power
and in Dinosaur Training Secrets, Vol. 1, Exercises,
Workouts and Training Programs. If you're thinking
about a total body workout, you ought to give them
a read. What you learn might save you years of
By the way, let me mention that the vast majority
(if not all) of our older Dinos use the divided
workout system and abbreviated programs.
It lets them maximize their recovery - and
recovery is critical as you get older. See each
issue of The Dinosaur Files for reports from
your fellow Dinos on what works for them.
Also, let me remind everyone that divided
workouts are NOT a conventional five or
six day per week split routine. It's exactly
what it sounds like. You take your total
body program and divide your exercises
into two or three workouts - and you hit
each workout once a week - and you train
a total of 3x per week.
No, it's not "a lot" of training - and that's
the point. It's the RIGHT amount of training
to build strength and muscle.
And after all, that's the goal.
Building strength and muscle.
Not logging endless hours of gym time.
As always, thanks for reading and have a great
day. If you train today, make it a good one.
Yours in strength,
P.S. Go here to grab Strength, Muscle and Power:
P.S. 2. For Dinosaur Training Secrets, Vol. 1, go here:
See the list of PDF books and courses at our
products page (listed below in P.S. 3.)
P.S. 3. My other books and courses are right
here at Dino Headquarters:
P.S. 4. Thought for the Day: "What works best in your
training will change over time. That often takes a long
time to understand." -- Brooks Kubik