Hail to the Dinosaurs!
Several readers have asked about the
advisability of doing five or six short
workouts per week rather than doing two
or three longer sessions.
For some Dinos, it actually works pretty
well -- IF (and this is a big IF):
1. You concentrate on the basic exercises,
such as squats, deadlifts, presses, etc.
2. You keep each workout short and sweet,
as in anywhere from 15 to 45 minutes.
3. You work on a schedule that keeps you
from hammering your knees, back and
shoulders with too many back to back
sessions (even if you use different
exercises in each session). For example,
don't do deadlifts on Monday and squats on
Tuesday -- or presses on Wednesday and
bench presses on Thursday.
For example, you might try something like
this:
Mon -- Military press 5 x 5
Tues -- Pull-ups 5 x 5 - 10
Wed -- Squats or front squats 5 x 5
Thurs -- Barbell or dumbbell curls 5 x 5
Fri -- Bench press, incline press or any
pushup variation of your choice (5 x 5 for
the weight work and 5 x 10 - 50 for the pushups,
depending on what you do and how strong you are
in the movement you select)
Sat -- Deadlifts 5 x 5
Start each workout with a 10 minute warmup of your
choice, and finish with gut, grip or neck work,
doing gut work one day, grip work another day, and
neck work on the third day.
If you want to include heavy awkward objects you
can do them on Sat after the deadlifts -- or do them
on a day of their own. Space them so they don't come
the day before or the day after squats or deadlifts.
Cardio work can follow your strength work 3 to 5 times
a week. Don't overdo the cardio, and don't do the same
sort of cardio. Mix things up.
If you like dumbbells or kettlebells or cables or
heavy clubs or Olympic lifting or ropes and rings
or gymnastics or handstands or anything else that
isn't mentioned, work it into the schedule in a
logical fashion. For example, do kettlebell presses
on Monday instead of (or in addition to) your military
presses -- and do kettlebell swings on Sat before
your deadlifts.
Also note that you can slot in some extra rest days
and turn this from a 7 day schedule to a 9 or 10 day
program. There's no law that says you have to train
on a 7 day schedule -- we all just do it because
there happen to be 7 days in a week.
For some of you, this program would QUICKLY lead to
overtraining -- but for others, it will work pretty
darn well. So if you've been thinking about daily
workouts, give it a try!
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. Mixing weight work and bodyweight training is a
terrific workout option, whether you train 2 times,
3 times or 6 times a week. For the best in progressive
bodyweight workouts, grab DINOSAUR BODYWEIGHT TRAINING:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses -- and DVD's -- are
right here at Dino Headquarters. Save clams on s&h by
ordering two or more at the same time:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "By word or deed, become an
ambassador of sensible training." -- Brooks Kubik
