Hail to the Dinosaurs! Yesterday we covered 10 things that don't work. Today we'll cover 10 things that work! 10. Squats. (Bet you saw this one coming!) 9. Deadlifts. (Ditto.) 9a. Any program based on basic, heavy duty compound exercises. 8. Multiple sets of low to medium reps. a. Start with 5 x 5, and work into 5 x 3 or 5/4/3/2/1. b. Don't sweat "how to do 5 x 5." There are different ways to do it: you can do two progressively heavier warm-up sets and three work sets -- or do three and two -- or four and one. They're all good and they all work. c. And no, there's no magic system of sets and reps that always works for everyone -- you need to engage in some intelligent experimentation. 7. Abbreviated workouts. (I wouldn't be writing this, and you wouldn't be reading it, if I hadn't learned about abbreviated training.) 6. Divided workout programs. (See no. 7, above.) 5. Combining weights with heavy awkward objects. 5a. Combining weights with Dino-style bodyweight training. 5b. Combining weights with Dino-style cardio for Ironheads -- as described in Gray Hair and Black Iron. 5c. The key to all of the above is to keep your programs short and intense, and not go volume crazy. 4. Power rack training. (It's the bridge from strong to super-strong. See Strength, Muscle and Power for details.) 3. Olympic lifting. (Can't say enough good things about Olympic lifting.) 2. Drug-free training. 2a. Seriously. (Hey, I know most people don't believe it any more -- which is one of the biggest indictments of the mainstream muscle media.) 2a. When you look like Grimek and lift like Stanko or Davis, then you can tell me how drug-free training doesn't work. 1. Training with concentration, focus, and intensity -- making every rep count -- and always striving to make yourself better and stronger. 1a. No. 1 is the real key, of course -- and it's the one that most people never even consider, much less follow. Which is what separates Dinosaurs from the rest of the world. So there you are. 10 Things that Work! Hope you enjoyed it. 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. You can find plenty of what works in Strength, Muscle and Power -- Dinosaur Bodyweight Training -- Dinosaur Dumbbell Training -- and Gray Hair and Black Iron: a. For Strength, Muscle and Power, go here: http://www.brookskubik.com/strength_muscle_power.html b. Go here for Dinosaur Bodyweight Training: http://www.brookskubik.com/dinosaur_bodyweight.html c. Grab Dinosaur Dumbbell Training here: http://brookskubik.com/dinosaur_dumbbelltraining.html d. And go here for Gray Hair and Black Iron: http://www.brookskubik.com/grayhair_blackiron.html P.S. 2. My other books and courses are right here: http://www.brookskubik.com/products.html P.S. 3. Thought for the Day: "It's never easy, but it's not impossible." -- Brooks Kubik
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