|Like all great champions, Reg Park always went to the gym with a very clear idea of what he was going to do that day - but he also listened to his body, and made adjustments as necessary.|
Hail to the Dinosaurs!
Two important notes, and then we'll talk
1. The April Dinosaur Files
Is now available in a 12-page PDF edition -
with immediate electronic delivery - and it's
printable, so you can print it and save it in
your Iron Game collection.
It includes some great articles - including my
article on the virtually unknown 2-1 Workout -
which everyone seems to want to try now.
Go here to grab the little monster:
2. The John Wood Report, No. 2
Issue No. 2 of The John Wood Report is
getting great reviews - and that's no
surprise because it's a really good issue.
Go here to grab it:
Like the Dino Files, The John Wood
Report is a PDF with immediate elec-
tronic delivery - and it's printable.
3. Should You Plan Your Workouts
Train Based on How You Feel?
A reader asked me whether I always plan
my workouts before training or whether I
base the workout on how I feel that day.
That's a good question, and it's one that
seems to puzzle lots of people -- probably
because they view it as an "either/or" when
it's really a "bit of both."
To begin with, I always have a long term
training plan, and long term goals -- usually
a one-year plan, but sometimes a bit longer.
To get there, I break things down into a
series of mini-cycles. I like to do one month
mini-cycles. I set specific goals for each of
the one month cycles.
I alternate lighter weeks with more volume,
and heavier weeks with less volume.
This is a simple but effective way for an older
Dino to train. I call it "simple cycling." It's a
way of maximizing recovery by using a
combination of light, medium and heavy
I always go back through my training log,
and review the last couple of workouts,
and then write up my workout -- with
all of the exercises, sets, reps and
So the answer to the question is "Yes,
I plan my workouts very carefully."
But I also listen to my body, and based
on how I feel on a given day, I may very
well change things up a little once I start
Mike Burgener has a good way of putting
"When the oven is hot, you do your cooking."
In other words, if everything is clicking on
a given day, use more weight or do more
sets or more reps.
BUT -- and this is very important -- you
also need to go lighter and easier on those
days when that oven just won't heat up.
This is one of the very hardest things to
learn. But it's also one of the most
If you're having an off day and you try to
push through it, things usually don't go
very well. It's better to train light, and
then come back and hit it harder another
Of course, you don't want to take it too easy
too often -- but if you're a Dino, there's not
much danger of that happening.
So plan your workouts -- but listen to your
body, and make any necessary adjustments
after you chalk your hands and get going.
Hope that helps!
As always, thanks for reading, and have a
great day. If you train today, make it a
Yours in strength,
P.S. Gray Hair and Black Iron covers simple
cycling systems for older trainees -- and details
over 50 great workouts for older Dinos:
P.S. 2. Progression is the name of the game,
and I cover a variety of very effective progression
systems in Dinosaur Training Secrets, Vol. 3:
See the links to our PDF courses at our products
P.S. 3. My other books and courses are right
here at Dino Headquarters:
P.S. 4. Thought for the Day:
"Think, plan, pay attention, and modify
-- Brooks Kubik
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others: