The World Record Workout

Setting any kind of record - from a personal record to a World record - requires hard work, hard training and a mountain of determination. And, of course, it also requires the right kind of training - which is what we're going to cover today.

Hail to the Dinosaurs!

Yesterday I mentioned a famous old-timer
who went on a special training program to
increase his deadlift.

He trained once every six days.

That was it.

Nothing else.

Did it work?

Yeah, you could say that.

He gained 20 pounds of muscle and built
so much strength that he ended up setting
a World Record in the deadlift!

You can find the World Record program right
here in Chalk and Sweat - it's program
no. 49 - and it's pretty darn effective:

http://www.brookskubik.com/chalk_and_sweat.html

Yours in strength,

Brooks Kubik

Brooks Kubik's Kindle Books

http://www.brookskubik.com/kindle.html

We have over 25 books and courses in the Kindle store - including these:

 
For even more Kindle books by Brooks Kubik, visit:

http://www.brookskubik.com/kindle.html

Try this Unusual But Very Effective Training Schedule!

If you can make good gains on a sane, sensible program that lets you fit your training into a busy workweek or a super-hectic schedule, why even think about training more often?

Hail to the Dinosaurs!

I received a ton of responses to last week's
email about how training less and resting
more can help you avoid over-training -
and thus, lead to better gains in strength
and muscle.

Some responses were from readers who
just didn't believe it - and some of them
were downright angry - and two or three
of them even said so in language that
was a little less than polite. They almost
scorched my eye-balls.

Not sure why they got so upset, but it
happens every time I say "Less is more -
try it and see."

Others agreed with the message - and
that's not surprising, because the kind
of old-school training schedules I talked
about have been helping trainees build
strength and muscle for well over 100
years.

One of the most interesting replies came
from a reader who wrote:

Hi Brooks,

I'm training two days a week now:
Tues and Thurs.

Every second Sunday I deadlift.

I feel that I am progressing faster in
deadlifts than if I did it once a week,
as I often add 5 or even 10 kilos in
every deadlift workout.

Granted, I'm still an intermediate
strength-wise, but I am not slowing
down.

Less IS more.

Thanks!

Cameron

Thanks for the feedback, Cameron -
and thanks for sharing your training
schedule.

It's a little unusual - but very interesting -
and it would probably work very well for
many of our fellow Dinos.

If anyone else is following a similar
training schedule - or if you give this
one a try - shoot me an email and let
me know how it works for you!

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 many other unusual
but effective training programs in
Dinosaur Training Secrets, Vol. 1:

Hard-Copy and Kindle editions

http://www.brookskubik.com/dinosaur_secrets_01.html

PDF edition

Look for the link to our PDF books
and courses on our products page -
it's a big list, but Dinosaur Training
Secrets, Vol. 1, is easy to find - it's
fourth from the bottom, with a thumb-
nail showing John Grimek doing some
dumbbell presses:

http://www.brookskubik.com/dinosaur_secrets_01.html

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

Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/kindle.html

P.S. 3. Thought for the Day:

"If you don't test things, you'll never
know if they work."

- Brooks Kubik

Brooks Kubik's Kindle Books

http://www.brookskubik.com/kindle.html

We have over 25 books and courses in the Kindle store - including these:

 
For even more Kindle books by Brooks Kubik, visit:

http://www.brookskubik.com/kindle.html

Total Body Workouts - Friend or Foe?

Age 61, still training, and still having tons of fun doing it. Whatever your age, I hope you're doing the same - and feeling the same way about it!

Hail to the Dinosaurs!

Two quick notes, and then we'll talk
training - and cover the good and bad
about total body workouts.

1. The July-August Dinosaur Files

It's a great issue - and you can grab it
right here:

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

The 30 and 35 minute workouts for
those of you who are pressed for time
are well worth reading - and so is the
article about the old-school, "break all
the rules" training program that helped
one young lifter gain 35 pounds of
muscle - drug-free and supplement-
free.

By the way - if you missed the May-June
issue, you missed another good one -
but you can still grab it - right here:

http://www.brookskubik.com/dinosaurfiles-mayjune2018.html

This one includes, among other things, Bob
Hoffman's favorite workout - which you'll
find very interesting. But be warned: it's
much tougher than it looks!

2. Heavy Partials

My new course on heavy Partials is getting
great reviews from Dinos around the world.
Many have reported new PR's after being on
the program for a short period of time -
including one Dino who set a new PR in the
bench press in just two weeks!

Go here to grab the little monster:

http://www.brookskubik.com/dinosaurstrengthandpower-02.html

3. Some Thoughts on Total Body
Workouts

On the training front, I'm getting a ton of
questions from Dinos about doing total body
workouts two or three times a week.

By total body, they mean five to ten different
exercises, including squats, deadlifts, and
upper body exercises in each workout.

"Would it work?" they ask.

And the answer is -- it depends.

Total body workouts are great for beginners.

It lets them do the basic exercises often enough
to learn how to perform them properly and
efficiently.That's obviously a very important
skill to develop.

Luckily, beginners are not strong enough
to outrun their recovery ability with a total
body session. So, for beginners, a total body
workout is an excellent idea.

For intermediates and advanced trainees,
things are different.

Intermediate and advanced trainees are strong
enough to handle weights that are so heavy that
it becomes very difficult to recover from a total
body workout.

You also have the problem of doing more sets
as you grow stronger -- because you need to
do more progressively heavier warm-up sets to
get to your working weight -- and that means
the workout grows longer and longer.

As I've often noted, I hit a plateau in my 20's
where I could not gain an ounce of muscle or
add any weight to the bar no matter how hard
I tried.

At the time, I was doing a nine exercise total
body workout three times a week. I did 5 x 5
on almost all of the exercises. And I did squats
and deadlifts in every workout -- which really
over-trained my lower back.

I switched to abbreviated training and a divided
workout schedule, and made enormous progress,
both in strength and muscle mass.

I cover all the details in Dinosaur Training
Secrets, Vol. 1, Exercises, Workouts and
Training Programs.

If you're thinking about a total body workout,
you ought to give it a read. What you learn
might very well save you years of wasted
effort and unproductive training.

Let me repeat that: What you learn in this
course may save you years of wasted training -
which is why I write books and courses. I'm
trying to save you wasted time and wasted
energy - and to help you train as productively
and efficiently as possible.

By the way, let me note that the vast majority
(if not all) of our older Dinos use the divided
workout system and abbreviated programs.

It lets them maximize their recovery - and
recovery is critical as you get older. See each
issue of The Dinosaur Files for reports from
your fellow Dinos on what works for them.

Also, let me remind everyone that divided
workouts are NOT a conventional five or
six day per week split routine. It's exactly
what it sounds like. You take your total
body program and divide your exercises
into two or three workouts - and you hit
each workout once a week - and you train
a total of 3x per week.

No, it's not "a lot" of training - and that's
the point. It's the RIGHT amount of training
to build strength and muscle.

And after all, that's the goal.

Building strength and muscle.

Not logging endless hours of gym time.

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 Dinosaur Training
Secrets, Vol. 1:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_01.html

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

PDF

See the list of PDF books and courses at our
products page:

http://www.brookskubik.com/products.html

P.S. 2. My other books and courses are right
here at Dino Headquarters:

Hard-copy and PDF Books and Courses

http://www.brookskubik.com/products.html

Kindle Books and Courses

http://www.brookskubik.com/kindle.html

P.S. 4. Thought for the Day: 

"What works best for you will probably

change over time - but it's always going
to be important to maximize rest, recovery
and recuperation."

-- 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:

http://www.brookskubik.com/kindle.html

http://www.brookskubik.com/kindle.html

Total Body Workouts - Friend or Foe?

 

World and Olympic Champion John Davis was one of the first lifters to make effective use of divided workout schedules in his training.

Hail to the Dinosaurs!

Two quick notes and then we'll talk iron.

1. The January Dinosaur Files

In case you missed it, go here to grab the
January issue of The Dinosaur Files:

http://www.brookskubik.com/dinosaur_files.html

You can grab the Oct, Nov and Dec
issues at the same link - so if you
need to get caught up, it's easy to
do.

2. The Strength Secrets Group

John Wood has set up a private Facebook
group called Strength Secrets.

It's a good place for serious discussion
about strength training and Iron Game
history.

You need to apply to join the group - and
you can do it right here. Tell John you
heard about it here - I'm sure he'll let
you join the group if you're a Dino:

https://www.facebook.com/groups/strengthsecrets/

3. Some Thoughts on Total Body
Workouts

On the training front, I'm getting a ton of
questions from Dinos about doing total body
workouts two or three times a week.

By total body, they mean five to ten different
exercises, including squats, deadlifts, and
upper body exercises in each workout.

"Would it work?" they ask.

And the answer is -- it depends.

Total body workouts are great for beginners.
It lets them do the basic exercises often enough
to learn how to perform them properly and
efficiently.That's obviously a very important
skill to develop.

Luckily, beginners are not strong enough
to outrun their recovery ability with a total
body session. So for beginners, a total body
workout is an excellent idea.

For intermediates and advanced trainees,
things are different.

Intermediate and advanced trainees are strong
enough to handle weights that are so heavy that
it becomes very difficult to recover from a total
body workout.

You also have the problem of doing more sets
as you grow stronger -- because you need to
do more progressively heavier warm-up sets to
get to your working weight -- and that means
the workout grows longer and longer.

As I've often noted, I hit a plateau in my 20's
where I could not gain an ounce of muscle or
add any weight to the bar no matter how hard
I tried.

After several years of abbreviated training and divided workout schedules, my strength and power went through the roof. That's a partial push press with 440 pounds - more than I could squat when I was doing total body workouts. 

At the time, I was doing a nine exercise total
body workout three times a week. I did 5 x 5
on almost all of the exercises. And I did squats
and deadlifts in every workout -- which really
over-trained my lower back.

I switched to abbreviated training and a divided
workout schedule, and made enormous progress,
both in strength and muscle mass.

I cover the details in Strength, Muscle and
Power and Dinosaur Training Secrets, Vol. 1,
Exercises, Workouts and Training Programs.

If you're thinking about a total body workout,
you ought to give them a read. What you learn
might save you years of wasted training.

Let me repeat that: What you learn in these two
books might save you years of wasted training -
which is why I write books and courses. I'm
trying to save you wasted time and wasted
energy - and to help you train as productively
and efficiently as possible.

By the way, let me note that the vast majority
(if not all) of our older Dinos use the divided
workout system and abbreviated programs.

It lets them maximize their recovery - and
recovery is critical as you get older. See each
issue of The Dinosaur Files for reports from
your fellow Dinos on what works for them.

At age 61, I still use abbreviated and ultra-abbreviated workouts - and I still train with divided workout schedules.

Also, let me remind everyone that divided
workouts are NOT a conventional five or
six day per week split routine. It's exactly
what it sounds like. You take your total
body program and divide your exercises
into two or three workouts - and you hit
each workout once a week - and you train
a total of 3x per week.

No, it's not "a lot" of training - and that's
the point. It's the RIGHT amount of training
to build strength and muscle.

And after all, that's the goal.

Building strength and muscle.

Not logging endless hours of gym time.

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 Strength, Muscle and Power:

http://www.brookskubik.com/strength_muscle_power.html

P.S. 2. For Dinosaur Training Secrets, Vol. 1, go
here:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_01.html

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

PDF

See the list of PDF books and courses at our
products page:

http://www.brookskubik.com/products.html

P.S. 3. My other books and courses are right
here at Dino Headquarters:

The little blue book that many call "the Bible of Strength Training."

Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/kindle.html

P.S. 4. Thought for the Day: 

"What works best in your training will
change over time. That often takes a
long time to understand." 

-- 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:

http://www.brookskubik.com/kindle.html

http://www.brookskubik.com/kindle.html