Hail to the Dinosaurs!
One quick note, and then we'll talk iron.
1. The January Dinosaur Files.
Is available right here in PDF format:
We're finishing up the Kindle edition,
and will release it soon.
As always, be sure to let me know how
you like the little monster.
2. I Get This Question All The Time!
On the training front, here's a very
common question. I get it all the time.
A reader wants to do a three-exercise
2. Clean and press
He'd include some sandbag finishers, and that
would be it.
Note: I assume this is a divided workout program
with one exercise in each workout. It would be very
hard to do all three in one workout several times a
week. Also, if you did clean and press and one or
both of the other movements, the clean and press
should come first. Always do your explosive
movements (meaning the clean, in this case)
at the beginning of your workout.
Anyhow, his question is this:
"I feel a bit guilty for not incorporating direct chest
or bicep work. Can I get a good chest workout --
biceps, too -- from these three exercises without
doing a specific bench press or curl?"
Now, I get variations of this question all the time.
Readers want to know if their arms and chest will
shrink away to nothingness if they stop doing
bench presses and curls and focus instead on
heavy pushing, pulling and squatting.
So here's the answer.
1. If upper arm size is important to you, then do
curls or pull-ups once a week.
a. Pull-ups would have the added benefit of working
your lats, which would be good to do.
2. If chest size is important to you, then do bench
press, incline press or dumbbell variations of either
movement once a week -- or do some variation
3. If upper arm size and chest size is important to
you, then you need to train these muscles.
a. Otherwise, you'll fret and worry that you are
losing size, and that will just derail your entire
b. Why make things harder for yourself?
4. If upper arm size and chest size is NOT that
important to you, then you can either do the
direct arm and chest work or skip it, as you
5. Note that many old-timers never did any bench
pressing or curling -- and they did fine.
a. You also have many old-timers who never did
bench presses. John Grimek is a good example --
he never did bench presses, but he was the best
developed man of his generation -- and one of
6. Most Olympic lifters don't do bench presses or
direct arm work, and they do just fine.
7. In most cases, the guys who ask the question
should do some direct arm and chest work --
because the mere fact that they are asking
the question suggests that they will worry
that they are "getting smaller" if they don't
include those exercises -- even if they're
actually growing like weeds from the heavy
leg and back work.
a. Remember, 90% of the physical game is a
b. See 3(a) and (b) above.
8. Some trainees (especially older trainees)
have shoulder issues that make bench pressing
difficult or impossible for them. If that's the
case, do incline bench work or pushups or
just stick to overhead presses.
9. Always remember that your current program
is not what you will be doing for the rest of your
10. In other words, you can skip direct arm and
chest work for a couple of months, and then
work it back into your program. Problem
And that's the answer to a very common question.
I hope it helps. If anyone has additional thoughts,
send them on in.
And remember to grab the January issue of the
Dinosaur Files! It's a great issue.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
P.S.If you're interested in some fun variations
of pull-ups and push-ups, grab Dinosaur
P.S. 2. My other books and courses -- and links
to my other PDF courses and Kindle e-books --
are right here:
P.S. 3. Thought for the Day: "Focus on leg and
back work, and fill in the rest of your workout
as needed. You'll do fine." -- Brooks Kubik