Hail to the Dinosaurs!
Two quick notes, and then we'll talk
iron - and how to improve your
workouts by 20 percent.
1. Dinosaur DVDs at the Iron
John Wood has loaded all of my old
Dinosaur Training DVDs at the Iron
League member site - so if you want
to see them, join the Iron League.
Of course, there's a ton of other
great stuff at the Iron League.
It's one of the most interesting
and most complete collections of
Iron Game info that you'll ever
Go here to join:
2. The Dinosaur Files
The January Dino Files will be out
soon in PDF - and then in Kindle -
and it's going to be a heck of an
issue. Be looking for it.
In the meantime, if you missed the
last issue, here it is:
Nov - Dec Dino Files on Kindle
Nov - Dec Dino Files in PDF
3. How to Improve Your Workouts
by 20 Percent
(Note: This one is from two years
ago. I'm sharing it again because it's
so important - and because it can
make such a difference in your
On the sets and reps front, I hit a hard
workout in the garage last night.
It was hot, and the sweat was flying --
and so was the chalk -- and so was the
As I always do, I timed the rest periods
between my sets.
I load the bar, and take exactly two minutes
before I chalk up for the next set. So the total
rest between sets is about three minutes,
depending on how long it takes to load the
Here's why I do it.
Thirty or forty years ago, Russian scientists
studied weightlifters and found that the lifters
who timed their rest periods had 20 percent
fewer missed lifts in their workouts than the
lifters who didn't.
I think that's in part because the mere act of
timing your rest period helps keep you focused
and engaged. Of course, there may be other,
physiological reasons, as well.
But regardless of WHY it works -- it
It's a simple way to get more from your
training. Twenty percent fewer misses is
a big difference.
And that, my friends, is the tip of the
Time your rest periods.
Simple -- but effective.
Note that the secret is NOT how long to
rest. There's no magic number.
The secret lies in timing the rest periods -
whether it's two minutes or three minutes
Timing your rest periods keeps you focused
on the task at hand - and that turns out to
be one of the secrets of maximally effective
Of course, they did this research before the
days of monkey phones and selfies - so it
goes without saying that you don't sit
around and look at your monkey phone
or pose for selfie-welfies during your
Instead, you focus on the next set.
Like I said, simple stuff - but very,
As always, thanks for reading and have
a great day. If you train today, make it
a good one!
Yours in strength,
P.S. Speaking of rest, someone asked me about
Rest Pause training. I cover it in detail in Strength,
Muscle and Power -- along with power rack training,
abbreviated workouts, specialization programs,
training for advanced men, grip blasters,
finishers, old-school deadlift variations, and
P.S. 2. My other books and courses -- and
links to my Kindle e-books -- are right here:
P.S. 3. Thought for the Day: "Never stop
learning, and never stop growing."
-- Brooks Kubik