Hail to the Dinosaurs!
Let's talk some more about sets and reps --
and about sensible poundage progression.
We all know (or at least, I HOPE we all know)
that to get bigger and stronger you need to
do three things:
1. Train hard enough to break down muscle fibers,
so they grow back a little bit bigger and
stronger.
2. Train progressively so you continue to tear
down muscle fibers in your workouts.
3. Use training programs that help you avoid
over-training, and that give you enough time for
recovery and recuperation between workouts.
Here's an example of a set/rep/progression system
that helps you achieve all three goals.
I'll use a single exercise -- the Trap Bar
deadlift -- to illustrate the system. Of course,
you would not limit your program to Trap Bar
deadlifts. You would do other exercises, as well.
But let's focus on the one exercise so we can
discuss sets, reps and progression.
Train your Trap Bar deadlift once per week.
In week 1, do 5 sets of 5 reps, starting with
a light weight and adding weight on each set.
Work up to a top weight that makes you work
hard but is not an all-out, maximum effort.
Thus, you will do 4 progressively heavier
warm-up sets and ONE "working" set.
In week 2, do 6 sets of 5 reps. Use the same
weights you used in week one for sets 1 - 5,
and then do a second set with your top weight.
In other words, do four x 5 progressively
heavier warm-up sets, and 2 x 5 working sets.
In week 3, do 7 x 5. In other words -- 4 x 5
progressively heavier warm-up sets and 3 x 5
working sets.
In week 4, add 5 or 10 pounds to the bar for
each set (including your warm-up sets), and
drop back to the week 1 schedule where you do
5 x 5 with only a single working set.
In week 5, do 6 x 5 -- with 2 working sets.
In week 6, do 7 x 5 -- with three working sets.
In week 7, add another 5 or 10 pounds, and drop
back to 5 x 5 with one working set.
And continue from there.
If you start with a sensible weight in week
no. 1 -- meaning a weight that makes you work, but
not a limit weight for 5 reps -- you'll be able to
continue the progression for several months. And
at the end of that time, you'll be much bigger and
much stronger than you are now.
Yeah, I know it sounds too simple to work.
But it does.
Give it a try and see for yourself.
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 specific training programs, suggested exercises,
and for other effective ways to build strength and muscle
Dino-style abbreviated workouts, try these resources:
1. Dinosaur Training: Lost Secrets of Strength and
Development -- the book they call "the bible of strength
training":
http://www.brookskubik.com/dinosaur_training.html
2. Strength, Muscle and Power -- 29 chapters and over
350 pages of strength training dynamite:
http://www.brookskubik.com/strength_muscle_power.html
3. The Doug Hepburn Training Course --- learn how one
of the strongest and most massively muscular men of all
time built his incredible power:
http://www.brookskubik.com/doug_hepburn.html
4. Gray Hair and Black Iron -- must reading for any
serious lifter over the age of 35:
http://www.brookskubik.com/grayhair_blackiron.html
5. Chalk and Sweat -- 30 training programs running the
range from beginners to intermediates to advanced men --
plus 20 programs for maximum muscle mass:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2 Be sure to visit the Dinosaur Training website to sign up for my daily email updates and training tips!
