How to Stay Out of the Danger Zone!

John Grimek shows what old-school strength and muscle looks like in action!

Hail to the Dinosaurs!

I saw an interesting article the other
day reporting on several recent studies
that looked at the effect of various factors
on injuries suffered by (1) runners and (2)
rugby players.

Now, I know that running and rugby are
different than strength training, but bear
with me. There was some very valuable
information for strength trainers like us.

In both studies, the researchers found
that the greatest risk of injury occurred
when there was a sudden increase in
amount or intensity of one's

An increase of just 20 percent was
enough to put an athlete into the danger
zone -- and an increase of 40 percent
or more increased the risk of injury by
about three to four times.

Now, you may think, "That's fine -- but
who would ever increase their training
volume or intensity by 20 to 40 percent?"

That's a fair question.

Here's the answer.

We've all done it.

Beginners do it all the time. They go from
no training to "lots of training" (usually far
too much). That's why beginners need to
start  light and easy and train progressively,
with slow and steady increases in both
volume and  intensity.

Other trainees do it when they come back
from a lay-off. Once again, they go from
zero training to "lots" of training, and
usually do it without any kind of break-in
period or any sort of slow, systematic

Many trainees do it when they go one a
specialization program. You see it happen
all the time.

Trainees do it when they go on a crash
weight loss program and start doing
high volume workouts to "burn off the

Trainees do it when they add cardio to
their strength training programs. They
go from three training days a week to
six (three days of strength training and
three days of cardio).

I could go on with many more examples,
but you get the point.

So how do you stay out of the danger

It's simple.

You follow old-school, "slow cooking"
progression methods.

You increase both your volume and your
intensity at a pace your body can handle.

You give your body time to adapt to any
increases in volume or intensity.

In other words, you follow the slow and
steady approach. Not the crash and burn

It sounds simple. But it works. And it's
one of the secrets of lifelong strength
and health.

As always, thanks for reading and have
a great day. If you train today, make it
a good one -- and stay in the gaining
zone, not the danger zone!

Yours in strength,

Brooks Kubik

P.S. The progression systems in Dinosaur
Training Secrets, Vol. 3, will keep you
on the right track -- and keep you out of
the danger zone!


Kindle e-book

PDF with electronic delivery

P.S. 2. My other books and courses are
right here at Dino Headquarters - including
links to my PDF courses and my Kindle

Hard-copy and PDF


P.S. 3. Thought for the Day:

"Do it one rep at a time and one pound at
a time."

-- Brooks Kubik

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