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| Gray Hair and Black Iron - a great book for older trainees. |
Hail to the Dinosaurs!
Two quick notes, and then we'll talk
training - and cover a very common
question from an older Dino.
1. The July-Aug Dino Files
The July-Aug issue of The Dinosaur
Files is getting great reviews - and
that's no surprise, because it's a
terrific issue.
Go here to grab the little monster -
and if you missed the May-June issue,
grab that, as well.
They're great issues, with tons of
articles and workouts:
July-Aug Dino Files
http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html
May-June Dino Files
http://www.brookskubik.com/dinosaurfiles-mayjune2018.html
2. John Wood and Louis Cyr
Breaking news - look what John Wood
just released in the Kindle bookstore:
https://www.oldtimestrongman.com/louiscyr-kindle.html
3. A Very Common Question
Here's a question from one of our
many older Dinos. It's very common,
so I thought I'd cover it in an email
blast:
Hi Brooks,
Gray Hair and Black Iron is a terrific manual
for us older guys. I’m just starting to use
the simple cycling system you outline in
the book, and I have a question.
At the end of the cycle, how much weight
can someone typically expect to add to
make a new PR ?
Is there a rule of thumb? If not, is there a
suggested method to test how much a
person’s strength has increased, to set
targets for the next cycle?
Thank you
David T.
As I said, that's a very common question.
Here's the answer.
It depends on:
1. Your age
and
2. Your training experience, and how
advanced you are.
An older beginner can and should make
steady progress when he first begins
regular strength training.
He really doesn't need to do a cycling
system. A standard training program
with simple progression built into it
will work fine. For details, see Dinosaur
Training Secrets, Vol. 3 - my course
on old-school progression methods.
If he does a simple cycling program, he
probably can add 5 or 10 pounds at the
end of each cycle - usually 10 pounds on
squats and deadlifts, and 5 pounds on
upper body exercises.
A more experienced older trainee is
an entirely different story.
If you've been hitting the iron for 10,
20, 30 or 40 years, you're not going
to keep hitting new PR's all the time.
For YOU, the simple cycling system is
a way of keeping yourself from going
too heavy too often.
Remember, once you're into your 50's
or 60's, you're not going to make huge
gains in strength and power (or in
muscle mass). Your goal is to push
for much more modest gains - or
simply to stay where you are for
as long as you can - and to train
pain-free and injury free.
In that case, you don't need to add
much if any weight to the bar from
cycle to cycle. Or you might up things
by just a pound or two - remembering
that those pounds here and there add
up over time.
And you might find that you can add
weight in some exercises but not in
others at the end of a given cycle -
which is fine.
This may sound like modest advice,
but consider this:
If you're 60 and you're hitting the
same numbers you hit at 50, that's
really good.
It means you're doing about 15%
BETTER on an age-adjusted basis.
Hope that helps - and if anyone has
more questions on this - or comments -
fire them in.
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. Go here to grab Gray Hair and Black
Iron - it's the no. 1 training guide for
older Dinos:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. For Dinosaur Training Secrets,
Vol. 3, go here:
Hard-copy and Kindle
http://www.brookskubik.com/dinosaur_secrets_03.html
See the complete list of PDF books
and courses at our products page:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day
"Train hard, but train smart - and as you
grow older, train smarter."
- 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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