My Favorite System of Single Rep Progression

Heavy singles can build some serious strength - especially when you combine them with power rack training. That's 440 pounds going for a ride back in the original Dinosaur Dungeon.

Hail to the Dinosaurs!

Two quick notes, and then we'll talk iron.

1. The Dino Files

We've been getting great feedback on the
March and April issues of The Dinosaur Files.

If you don't have them, grab them now:

March

http://www.brookskubik.com/dinosaur-files-march2018pdf.html

April

http://www.brookskubik.com/dinosaurfiles-april2018.html

And as always, shoot me an email and let
me know how you like The Dino Files.

By the way, I'm already working on the
May issue - and it's going to be another
good one!

2. The John Wood Report

I've been hearing great things about
issue no. 2 of The John Wood Report.

It's a monster-sized, 19 page issue, in PDF
format so you can get it instantly - and yes,
it's printable, so you can print it and save it
(just like The Dinosaur Files).

It has some great articles and training tips.

Tips on building pressing power, some fun
push-up challenges, cool workouts, a primer
on the reverse curl, some ab flattening tips,
special gut exercises and - get this - the
Hammer Man's Challenge to the World.

Go here to grab the the little monster:

https://www.oldtimestrongman.com/johnwoodreport-02.html

Also, if you missed issue no. 1, it's right
here:

https://www.oldtimestrongman.com/johnwoodreport-01.html

I wonder what John has in mind for
issue no. 3!

3. My Favorite System of Single Rep
Progression

I've had a lot of questions about progression
systems for single rep training, so I thought
I'd briefly review my favorite way of doing it.

As always, it's very simple - but very
effective.

Start by working up to ONE heavy single. Not
your maximum single, but a heavy one.

The next time you train that exercise, do
TWO heavy singles with the same weight
you used in your first workout.

In the next session where you train that
exercise, do THREE heavy singles with
that weight.

Continue until you are doing FIVE heavy
singles with that particular weight - and
then add five pounds, drop back to ONE
heavy single, and repeat the entire process.

Thus (after warm-ups):

Workout 1 - 1 top single

Workout 2 - 2 top singles

Workout 3 - 3 top singles

Workout 4 - 4 top singles

Workout 5 - 5 top singles

That's how to do it using single progression.

You also can do it using double progression.

For double progression, you stay at the
same number of singles for two workouts -
and then add the additional single.

Double progression is slower, but it's a
very good way of doing things. It helps
build a strong foundation and prevents
burning out.

In other words (after warm-ups):

Workout 1 - 1 top single

Workout 2 - 1 top single

Workout 3 - 2 top singles

Workout 4 - 2 top singles

Workout 5 - 3 top singles

Etc.

As I said, it's very simple - but very effective.

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 single rep progression,
read my Doug Hepburn training course. He
loved heavy singles - and had some great
training programs to use with them:

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

My Hepburn course is also available in PDF
and Kindle editions. See the links in the PDF
and Kindle sections at our products page:

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




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

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

P.S. 3. Thought for the Day:

"Think it through, make a plan, chalk
up, and train."

-- 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

Sets and Reps - What Works Best?

 

Like all old-time champions, John Grimek used a variety of set/rep systems - but over time, he found what worked best for him on any given exercise.

Hail to the Dinosaurs!

For some reason, I've been getting a
lot of questions about sets and reps.

Here are some of the most common
questions -- and my answers to them.

Q. How do I build up to doing heavy
singles?

A. Do 5 x 5 for three months, and then
do 5/4/3/2/1 for three months.

Or do 5 x 5 for three months, followed
by three months of 5 x 5, 1 x 3 and
1 x 1.

Q. You always talk about 5 x 5 -- but
what if I need to do more warm-up
sets?

A. Go ahead and do them. If it turns
out to be 6 x 5 or 7 x 5, that's fine.

Q. Does 5 x 5 mean you do five sets
with your heaviest possible weight?

A. No, it means you do a series of
progressively heavier warm-up sets
followed by 3 working sets with your
top weight -- or 2 working sets -- or
one working set.

Some related points:

Over the course of a training cycle,
you can move from 3 x 5 working
sets to 1 x 5. (This can be very
effective, especially for advanced
Dinos.)

You can do 3 x 5 in light weeks, 2 x 5
in medium weeks, and 1 x 5 in heavy
weeks. (In other words, vary the
number of work sets depending on
whether you are in a light week, a
medium week or a heavy week.)

The stronger you are, and the heavier
you train, the fewer work sets you
need (or can stand).

Older trainees usually do better on
one working set in any exercise.

Squats and deadlifts usually work
best with one working set.

Working sets are heavy sets but
not necessarily maximum effort
sets.

Q. Do heavy singles work well for
all exercises?

A. They work best for squats, front
squats, deadlifts, Trap Bar deadlifts,
bottom position bench press, bottom
position squats, push presses, military
presses, cleans, snatches and the
clean and press or the clean and
jerk.

Curls, shrugs, and lat exercises
usually work better with sets of
five or six reps.

Gut work and neck work is best if
you do sets of 8 to 15 reps. Ditto
for calf work.

Grip work varies depending on what
you do.

Q. When you do heavy singles, do
you lift your maximum possible weight
in your top set?

A. No, you do a series of progressively
heavier sets and work up to a weight
that is heavy, demanding and makes
you focus and work -- but it's not
your absolute max.

Q. Can I skip the warm-up sets to
save time?

A. No, warm-up sets are important.

If you don't have time to do warm-up
sets, you don't have time to train.

Q. What's the best system of sets
and reps?

A. There isn't one. The best system
of sets and reps for YOU will depend
on a variety of factors, and it will
change over time. It also will vary
from exercise to exercise.

Don't agonize over finding "the best"
way to train. Find a GOOD way, and
work it hard. You'll do just fine.

Yours in strength,

Brooks Kubik

P.S. For more details on effective
strength training and muscle building
workouts, grab these:

a. Strength, Muscle and Power

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

b. Chalk and Sweat

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

c. The Dinosaur Training Military
Press and Shoulder Power Course

http://www.brookskubik.com/militarypress_course.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: 

"If you sweat more planning
your workouts than when you
train, there's a problem."

-- 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

The "Hit by a Big Truck" Workout!

Having fun in the outdoor training area here at Dino Headquarters. My workouts are short, fast and abbreviated, but they work great and they're tons of fun - and that's what counts!

Hail to the Dinosaurs!

We got some terrific feedback from
the Dinos in response to yesterday's
email about heavy singles and how
many work best.

One of our longtime Dinos, Micah,
sent in the following report. I call it
the "Hit by a Big Truck" workout.
Read his report, and you'll see
why:

Brooks,

I thought I would respond to your
question about heavy singles, as I
had a great workout the other day.

Much of my workout was the result
of reading both Dinosaur Training
and Gray Hair and Black Iron.

I have to say that reading them has
changed my workouts, and the initial
results are very good for a guy who
is 55 years old. I will keep you posted.

1. Push press - 7 singles (near limit)

2. Bench press lockouts - 6 singles
(near limit)

3. Bands (for shoulder/rc work)

4. 1/4 squats - 8 singles

5. Standing calf raises - 4 x 5

6. Sit-ups and leg raises

I didn't do any grip work, as I hurt
my left index finger in my last work-
out.

In the push press, I did my top weight
easily, compared to having to take two
tries to get it several weeks ago when
I began this program. Hmmm.

I am doing nothing but heavy lockouts
for bench press and squats. I keep
track of my strength level by doing
incline bench presses (which I prefer)
and Trap Bar deadlifts every other
workout. Not pushing too hard on
those, but just seeing how easily
the weights go up as I slowly build
back up to what were my limits
in those lifts.

BTW, I felt like I got hit by a truck
the day after that workout. It was
only a total of 21 REPS (not 21 sets,
but 21 reps) for the big muscles, plus
some quick work for shoulder health,
calves and abs. Amazing!

I have a feeling that I am going to
be very pleasantly surprised by the
results I get from this program. I
am so glad I read your books!

As I said, I will keep you posted on
my progress.

Micah

Thanks for the report, Micah. That
sounds like a great workout - and
it also sounds like you're having
fun and making progress - both
of which are pretty important!

To everyone else - keep those
reports coming in. I'll share as 
many of them as I can!

Yours in strength,

Brooks Kubik

P.S. You can grab Dinosaur Training
right here:

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

Go here to 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/products.html

P.S. 3. Thought for the Day: 

"21 exercises in a workout is silly.
21 total sets might be okay. 21 total
REPS may work best of all for you."

- 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

Which Is Better - 100, 30, 20, 10, 5 or 1?

Back in the late 1930's and early 1940's, Philadelphia's Louis Abele was one of the strongest men in the world - and one of the most massive and muscular. He often did ten heavy singles in his workouts. 

Hail to the Dinosaurs!

Three quick notes and then we'll talk
iron.

Brooklyn's John Davis - a six-time World Champion and two-time Olympic Gold Medal winner in weightlifting!

1. Black Iron: The John Davis
Story

I thought I was out of copies, but I
found 12 of them in a box back in
the corner of our storage unit.

One's taken, so there are 11 left.

I'm not going to reprint it, so these
are the last ones I have.

The price is $34.95 plus shipping
and handling.

Email if you want to grab one. I'm
at info@brookskubik.com.

2. The NEW Old-School Strength
Site

John Wood has done a massive
upgrade on his Old-Time Strongman
site.

Go check it out:

https://www.oldtimestrongman.com/

John also did a huge upgrade of
his Old Time Strongman Blog -
and it's definitely worth a look:

https://www.oldtimestrongman.com/blog/

BTW - when you go to the Blog, be sure
to look for the photo of "Nino" and the
Carousel Lift - you won't believe it.

Strength and Health magazine - a true slice of Iron Game history. (By the way, that's another photo of Louis Abele.)

3. Strength and Health Magazines

I'm cleaning out my duplicate strength
magazines so Trudi and I can pack up
and move to the Pacific Northwest.

That includes a ton of old Strength and
Health mags. I'm selling them in 12 issue
sets from the late 1930's through the 50's
or 60's. I don't have complete sets for all
of the years, but I have them for most
years.

Shoot me an email and ask for prices
and availability.

4. Which Is Better - 100, 30, 20, 10,
5 or 1?

I'm talking about reps.

Specifically, heavy singles.

Which is better:

Doing 100 heavy singles?

Or doing 30 heavy singles?

Or 20 heavy singles?

What about 10 heavy singles?

Five heavy singles?

Or ONE heavy single?

302 pounds with a Christmas Tree Barbell - small plates with some log chain taped to the ends to get me up over 300 pounds. This was a "heavy" single - and I only did ONE single with that weight in that workout.

I've done them all. Yes, the entire
gamut.

All the way from one heavy single
to 100 heavy singles.

Here's what I found.

1. They all work.

2. It is extremely difficult to recover
from 20 or 30 heavy singles - and
even harder (as in, almost impossible)
to recover from 100 heavy singles.

About 20 years ago, I did 100 rep
workouts in the squat and Trap Bar
DL (doing 20 sets of five), and 30
rep workouts in the bottom position
thick bar bench press in the power
rack (30 singles).

I did one exercise per workout, and
trained three times a week.

Man, was it tough - as in, insane,
over-the-top tough.

It was an experiment. An interesting
one.

Fun and challenging - but too much
for sustained, week in, week out
training.

3. It also takes a very long time to
do 20, 30 or 100 heavy singles.

As in, about two or three hours.

And that's a long time.

4. Ten singles or less are much more
manageable and more efficient.

I currently do Olympic lifting, and my
workouts usually include all singles.

I typically do a total of 10 to 20 singles
with 75 to 90 percent of my current one
rep max.

Not all at the same weight, but at
different weights, sometimes working
up in weight for the whole workout,
and sometimes doing waves.

Perhaps 5 singles at 75 percent, 5 more
at 80 percent, 5 at 85 percent and on
high energy days, another 5 at 90
percent. That's a tough workout at
age 60.

5. When I was younger, I did power
rack and powerlifting workouts all the
time. One to five heavy singles worked
GREAT!

So which is better?

I think that one to five work best for most
of us - especially if we do powerlifting
or power rack work.

For OL training, you can do more total
reps - perhaps 10 to 20, as long as you
don't go too close to your one rep max.

How about you?

What has worked best for YOU when you
do heavy singles?

Shoot in an email and let me know. I'll
share the results with your fellow Dinos.

Yours in strength,

Brooks Kubik

P.S. My EXACT workout when I was doing
heavy powerlifting and power rack work-
outs is detailed in Strength, Muscle and
Power.

If you don't have a copy, you need one -
and you can grab it right here:

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

"More isn't always better. There's a
difference between drinking a glass
of water and drowning."

- 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

How to Build Herculean Super Strength

 

Paul Anderson epitomized Herculean super strength. He won the gold medal at the 1956 Olympics.

Hail to the Dinosaurs!

45 years ago, Bradley J. Steiner wrote
a great little book with one of the best
titles in the history of the world:

"Powerlifting and the Development of
Herculean Super-Strength."

Good title, huh?

England's Reg Park was one of the best built men in the world - and one of the strongest men in the world.

In the book, Steiner focused on building
four key areas:

1. Legs

2. Back

3. Shoulder girdle

4. Chest

The theory was, if you built plenty of
strength and muscle mass in those four
key areas, you'd end up with plenty of
strength and muscle mass from head
to toe.

And it's a valid theory. It works. By
focusing on these four critical areas,
you build maximum strength and
muscle throughout your entire body.

In his prime, Brooklyn's John Davis was hailed as the Strongest Man in the World. He won six World weightlifting championships and two Olympic gold medals.

And here's another tip. Or rather, three
of them. These come from me, but I
think Steiner would approve of them:

1. Power rack training

2. Rest-pause training

3. Heavy singles

Why do these help build Herculean
super-strength?

Because they let you train with HEAVY
WEIGHTS.

And make no mistake about it -- heavy
weights are what it takes to build
Herculean super-strength.

That was true 45 years ago - and it's
still true today.

And it will always be true.

Today, tomorrow, and forever.

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 learn more about rest pause
training, power rack training and heavy
singles in STRENGTH, MUSCLE AND
POWER:

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

P.S. 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: "You
build strength, muscle and power
rep by rep, set by set, pound by
pound and workout by workout."
-- Brooks Kubik

We have more than 25 Dinosaur training books and courses in the Kindle bookstore - head on over and take a look:

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