Hail to the Dinosaurs!
Let's do questions and answers today! Here's
a common question from readers.
Q. Most of my lifts are going up, but I'm
stuck on curls and presses. I do 5 x 5 on
everything, and use a divided workout
schedule and abbreviated training. What
should I do?
A. It's very common for some lifts to improve
faster than others -- just as it is very common
for some bodyparts to improve faster than others.
If your squat and deadlift are going up, things
are good. You just need to fine-tune your curling
and pressing.
So try this for curls and presses:
1. Change your sets and reps. What works best for
you on one exercise may not work as well on other
movements.
1A. Note that what works best for you for curls may
not work as well for presses. I like 4 x 5 or 5 x 5
for curls, but I prefer singles on presses.
2. Switch to dumbbell curls (pronated or hammer
style).
3. Switch to dumbbell presses or Log Bar presses.
4. Switch to pull-ups and handstand pushups. (For
details, see Dinosaur Bodyweight Training.)
Note: A training program featuring squats or front
squats, deadlifts or Trap Bar deadlifts, Dino-style
pull-ups and handstand pushups would build some
very serious strength, muscle and power.
Further Note: My arms and shoulders were bigger and
thicker when doing a 100% bodyweight program at age
50 than when I was doing heavy curls (185 x 5), bench
presses (up to 430 from the bottom position with a
3" bar), the clean and press (up to 275 pounds), and
and a bottom position seated press on a bench set at
80 or 85 degrees (320 pounds). So do NOT minimize the
value of bodyweight training for your arms and
shoulders!
5. For your press, a specialized program of power
rack training may work wonders. (For details, see
Dinosaur Training or Strength, Muscle and Power --
or my Power Rack Training DVD.)
6. Chains and resistance bands work well on curls
and presses. Very, very well . . .
7. And finally, here's a very simple, very effective
tip. Drop the weight by 20 pounds on your curls and
presses and perform your reps in absolutely perfect
form. Build back up -- and keep using letter perfect
form.
I hope that helps anyone who is trying to figure out
what to do for a lagging bodypart or an exercise that
doesn't seem to be keeping pace with everything else.
Remember -- it's a COMMON problem -- happens to pretty
much everyone -- so DO NOT GET DISCOURAGED!
By the way -- John Grimek once got so discouraged that
he quit training! A week later his arms had grown by
half an inch. Turns out he had been overtraining . . .
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. As I mentioned, Dinosaur Bodyweight Training can help
you build some serious arms and shoulders -- as well as
the rest of your body. Grab a copy here:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. Dinosaur Arm Training is another great resource --
and it will help you build arms (and shoulders) that are
big, thick and packed with power:
http://www.brookskubik.com/dinosaur_armtraining.html
P.S. 3. I cover specialization programs, rest pause training,
and power rack workouts (and tons of other topics) in Strength,
Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 4. My other books and courses -- and Dinosaur Training
DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 5. Thought for the day: "It's not enough to train. You
need to train with a purpose." -- Brooks Kubik
