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| You can build a heck of a lot of strength and muscle with Trap Bar training - and here are some tips for doing 20 rep breathing squats (or squat/deadlifts) with the Trap Bar. |
Hail to the Dinosaurs!
I hope you had a great weekend, and
that you're ready to rock the world
this week.
Three quick notes, and then we'll talk
training.
1. The January Dinosaur Files
Go here to grab the January issue of the
Dinosaur strength training newsletter:
http://www.brookskubik.com/dinosaur_files.html
This month's issue features two great
new workouts - one for kettlebell fans
(but it also works for dumbbell training
fans) - and one for building strength and
muscle mass (good for anyone, of any
age - but double good for older Dinos.)
2. Strongman Coffee Mugs
John Wood is selling some killer strongman
coffee mugs - featuring Eugene Sandow and
George Hackenschmidt on the first two mugs.
Go here to grab them - and start every day
with strongman coffee:
Sandow Coffee Mug
https://www.oldtimestrongman.com/sandow-mug.html
Hackenschmidt Coffee Mug
http://www.oldtimestrongman.com/hackenschmidt-mug.html
I know John plans to do more mugs -
I wonder who he's going to put on the
next one.
3. A New Twist on 20 Rep Squats
I started the morning with an email from
one of our long-time Dinos - who had a
very interesting question:
Hi Brooks,
Can you write about what modifications an
older Dinosaur would use to be able to do
breathing squats with a Trap Bar?
Thank you for all your advice, support and
motivation. I'm in the best over-all shape
and health of my life, and your no-nonsense
approach is a big reason why!
Zail K.
Thanks for your kind words, Zail. It's always
good to hear from you.
Many older Dinos prefer to use the Trap Bar
for their lower body training. It's often easier
and more forgiving for them than a squat bar.
So your question is a natural.
There are at least three different ways to do
breathing squats with a Trap Bar.
1. 20 Non-Stop Reps
You can hold the bar in your hands for the full
20 reps without letting go or putting it down.
The problem with this approach is that your grip
will usually give out before you finish the set.
You could use straps, but even so, there's another
important consideration - you need to make sure
you perform each rep in perfect form, with a flat
back.
Most guys who do 20 non-stop reps will start to
round their back - and that's no good, especially
for an older Dino.
I prefer to lower the bar - not drop it, but lower
it - re-set, and then perform the next rep.
Which leads us to . . .
2. 20 Singles
This is my preferred way of doing high rep deadlifts.
You break the set of 20 reps into 20 singles - and
do each one in perfect form.
This works well with breathing deadlifts because it
lets you focus on plenty of deep breathing on each
rep.
And that leads us to . . .
3. The Breathing Part
You can lower the bar to the floor, stand up and do
your breathing, and then do the next rep, lower the
bar, stand up and repeat.
Or - you can can complete the rep and do your
breathing with the bar in your hands.
I prefer the latter - because it means you're doing
a heavy shrug with each breath.
Deep breathing with a bar in your hands will work
your lungs to the max - as well as hitting pretty
much everything else.
It's a stand on your feet, total body, muscle mass
and strength building classic.
Also, note that you can do one deadlift followed
by one or two shrugs with the bar in your hands -
lower the bar - let go, stand up and take another
5 or 6 deep breaths before the next rep. That's
actually a very practical and effective way of
doing it.
After your deadlifts, so a set or two of very
LIGHT breathing pull-overs. A 25-pound bar
or two 15 pound dumbbells is plenty for your
pullovers.
Give this a try, and let me know what happens.
I think you'll like 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. For more about result-producing and effective
workouts for older Dinos, grab Gray Hair and
Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
Hard-copy and PDF
http://www.brookskubik.com/products.html
Kindle
http://www.brookskubik.com/kindle.html
P.S. 3. Thought for the Day:
"Older and smarter leads to older and
stronger."
- 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:
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