Find What Works - and Follow Through!

Hail to the Dinosaurs!

Here's a great email in response to my
message from yesterday. This shows the
value of two very important things that
I talk about a lot:

1. Finding what works for you.

and

2. Following through on it.

In other words, learn what works for you,
and stick to it!

Here's what happened when one of your
fellow Dinos did exactly that:

Great email, as always. I am 29 and was in
 similar boat to this reader. For the past 5
years I have been on again and off again
with my training.

Basically, I would train real hard in the
winter months, but as soon as spring
summer rolled around, and my work
picked up I put training on the back
burner.

I would also suffer from minor injuries,
because I was always training too heavy
too soon, and doing singles and heavy
partials before I was strong enough and
conditioned enough to do them.

Back in November, I decided I wasn't going
to skip workouts any more, and I ordered
your book, Chalk and Sweat.

I started with program 11 and then did
program 12, each one for a full course.
After those, I decided I wanted to focus
on the Secret of Herculean Strength, as
you call it, and so I started on one of the
programs in that section of the book.

My numbers are shooting up, I am losing
fat, and I feel and look stronger than ever.
I plan on following the Secret for the next
two years.

At age 29, I am making better progress
than ever. There are several reasons for
this. One is that I realize I am not as young
as I once was, and cannot recover as well
from stupid injuries and mistakes. Thus, I
listen to my body more.

Also, following Chalk and Sweat really helped.
In the past, I would follow a program that was
too advanced for me, or I would follow a good
program but get bored and switch it up too
often. Chalk and Sweat is helping me reach
my goals, without burning out or getting
bored. Great book, and I would recommend
it to anyone.

William K.

Thanks for your detailed feedback, William. It
sounds like you've discovered the true secret
of lifelong training success. Keep on going, and
keep me posted on your progress!

To everyone else - take this message to heart.
YOU CAN DO IT - you just need to fins what
works and then stick to it like T in T-Rex!

Yours in strength,

Brooks Kubik

P.S. Go here to grab a copy of Chalk and Sweat -
and remember, if you want me to include a free
copy of my 7 Keys to Concentration CD, just ask
for it in the Special instructions section of the
on-line order form:

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

Note: I found a bag of old CD's last week.
I'll include a free copy of the CD with your
book order for as long as supplies last. if
you want one, act fast because I don't have
very many of them.

P.S. 2. My other books and courses - and my
Dinosaur Training DVDs - are right here:

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

P.S. 3. Thought for the Day: "Two words - relentless
effort." - Brooks Kubik

"Am I Too Old to Make Good Gains?" He Asked

Hail to the Dinosaurs!

I got a training question the other day that
almost knocked me out of my chair.

It went like this:

I just turned 30. I've been out of regular
training (due to my job) for almost four
years now. Now I am going to get back
into it.

There is one fear I have in the back of my
mind.

Will I be able to reach my former level
of strength and continue gaining?

I was gaining all the way up to age 26.
I had stopped and restarted a few times,
and the gains always came back rather
quickly. The few times over the last four
years when I've gone back to training,
I did get the usually quick return, but
never got back to my top weights before
stopping.

I know 30 seems young compared to
59! I just wonder what the consequences
for taking off so long are actually going to
be.

So here's my response:

Congratulations on getting back into your
training. Now the job is to stay at it. Strength
training is the best thing you can do for your-
self - but it only works if you keep on doing it!

If your job makes it hard to find time to train,
then use abbreviated and ultra-workouts. Many
Dinos get great results training just two or three
times a week for perhaps 45 to 60 minutes per
workout. See Dinosaur Training Secrets,
Vol. 1, for details on this.

If your problem is that you gain fast and then hit
a sticking point, you're trying to do too much too
fast. Follow one of the progression systems in
Dinosaur Training Secrets, Vol. 3. They will
allow you to make steady gains for a long time.

At age 30, you should be making excellent
progress. Don't worry for a second about being
too old to get good results. I made the best
progress of my life in my late 20's and early
30's - and many others have done the same.

And yes, I KNOW that there's a lot of silliness
out there about how you can't gain after age
18 or 20 or 25 or whatever - but that's just
mass-market, muscle media nonsense - and
most of it is to sell supplements. Pay no
attention to it.

Likewise, don't agonize about the possible
effects of your lay-off. Put any and all negative
thoughts out of your mind. Start training NOW.
Follow a sensible, slow-cooking progression
system. Use abbreviated workouts. Above all
else, stick with it!

In one year, you won't believe your results.

BUT - you need to start now - and you need
to stay with it. No more of the on and off
stuff. Make it a lifelong commitment.

We've had fellow Dinos who have trained
through times of incredible hardship - who
have come back from crippling injuries - or
who have kept on training while fighting
cancer or other deadly diseases. If they
can do it, ALL of us can do it!

In other words, no excuses! Start training
again and keep at it!

Yours in strength,

Brooks Kubik

P.S. Go here to grab my Dinosaur Training
Secrets courses in your choice of hard-copy,
Kindle or PDF editions:

Dinosaur Training Secrets, Vol. 1 (hard-copy)

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

Dinosaur Training Secrets, Vol. 2 (hard-copy)

http://www.brookskubik.com/dinosaur_secrets_02.html

Dinosaur Training Secrets, Vol. 3 (hard-copy)

http://www.brookskubik.com/dinosaur_secrets_03.html

For Kindle or PDF editions, go to our products
page and look for the links to our Kindle e-books
and our PDF books and courses:

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

P.S. 2. Thought for the Day: "Don't ask if it will
work. Try it and see." - Brooks Kubik

***********************************************************************************

The Day My Glasses fell Into the Chalk Box

Hail to the Dinosaurs!

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

1. My Interview with Nik Hawks

Many of you enjoyed Nik Hawk's comments
about my Power of One email -- including
the terrific quote from Lord Grizzly. I've
done two podcast interviews with Nik,
and I think you'll enjoy them:

http://paleotreats.com/blogs/paleo-treats/18083027-episode-25-brooks-kubik

http://paleotreats.com/blogs/paleo-treats/18217047-episode-26-brooks-kubik-round-2

The first one covers influences on my
training, and traces Dinosaur Training
back through a long line of famous
Iron Game authors.

The second deals with the mental aspects
of strength training.

2. SuperHuman Radio Interview

I'll be on Carl Lanore's SuperHuman Radio
at 1:00 EST today -- talking diet and nutrition
for Dinos on the go. Catch it live or listen to the
podcast AYC at the SHR site:

http://superhumanradio.com/

And now-- let's talk training.

Yesterday we were talking about bad workouts,
and how to get past them.

How about a bad competition?

I entered a bench press contest in Jacksonville,
Florida once. The goal was to hit 405 pounds --
a World Record in the 220 pound class, Submaster's
age group, in that particular organization.

I smoked 365 on my first attempt and did the
same with 385.

I felt strong. I knew I could hit the 405.

I got super-psyched for the lift -- chalked up --
slapped the side of my face for good measure --
and knocked my glasses right into the chalk box.

Now, remember, this was Florida -- and it was hot --
and my glasses were covered with sweat -- and the
chalk stuck to them like snow, and there was no
way in the world to wear them and see anything.

And there was no time to wash them off, because
I needed to do the lift. The clock was running.

So I went out and did the lift with no glasses.

And me with no glasses means I'm almost blind.

I had to peer at the bar, look for the knurling, and
figure out where to grip the bar -- and then ask the
hand-off guy to mark the spot with his fingers,
because I couldn't see it when I lay down on the
bench.

Long story short -- I gave it a real good try, but I
missed the lift.

And I was furious with myself.

I fumed about it all the way home -- and it's a long
drive from Jacksonville to Louisville.

When I got home, I sent in an entry form for another
meet in that organization -- this time in Edison, New
Jersey.

It was two weeks away.

I had six workouts to get ready for it.

In each workout, I benched 405 pounds, starting
from the bottom position in the power rack (pins
set so the bar was on my chest) -- or from two inches
higher -- or four inches higher -- or six inches higher.

The idea was to work the sticking points -- and to
destroy the mental barrier that missing 405 had
set up.

In other words, I wanted to OWN 405 pounds.

And I did.

At the contest in New Jersey, I nailed the 405 --
and made that World Record.

And that's another way to deal with a setback or a
sticking point -- use partials in the power rack and
smash it to pieces.

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. I cover power rack training in detail in Strength,
Muscle and Power -- and in my power rack training
DVD (which also shows my lifting at that New Jersey
meet):

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

http://brookskubik.com/dinosaur_dvds.html

P.S. 2. My other books and courses -- and the
Dinosaur Files quarterly -- are right here at Dino
Headquarters:

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

P.S. 3. Thought for the Day: "If it doesn't work as
planned, regroup, re-apply yourself, and try again."
-- Brooks Kubik

*************************************************

How to Get Past a Bad Workout!

Hail to the Dinosaurs!

Three quick notes, and then we'll talk training.

1. Big News Coming!

We have something new and exciting coming
soon -- be watching for the big announcement!

2. The Quarterly Dinosaur Files, Issue No. 2

Is also coming soon -- so if you missed issue
no. 1, grab it now:

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

Also, if you have feedback on the first issue,
please send me an email. I'm always looking
for feedback from Dinos!

3. Dinosaur Training DVD's

Not sure why, but there's been a big surge in
orders for my Dinosaur Training DVD's. (Yes, we
have DVD's in addition to books and courses.)

You can find them right here:

http://brookskubik.com/dinosaur_dvds.html

http://brookskubik.com/goingstrong.html

On the training front, let's talk about how to get
past a bad workout.

I received an email from one of our older Dinos
(age 68), who had to drop the bench press
because of bone spurs. So the military press
is his primary upper body pushing movement.

He trains twice a week and starts his workout
with presses. Last year he was doing 3 x 5 for
his work sets with 150 pounds.

This year, he is using a 10/10/8/6/4/2/1
pyramid up to 160 -- which he sometimes
makes and sometimes misses.

He's been having trouble with his pressing
groove in his last couple of workouts -- and
because he starts his workouts with presses,
when his presses aren't clicking, it throws off
his entire workout.

So he asked about how to get past a bad workout
or two -- and also, whether he should change
his sets ands reps in the press.

And frankly, I think he's answered his own
question.

Or rather, the answer to the second question is
YES -- by all means change your sets and reps --
and that's also one of the best things to do to
get past a sticking point or a series of bad
workouts.

He was doing better last year when he was using
3 x 5 working sets with 150 pounds.

My advice is to go back to a 5 x 5 or 6 x 5 program,
and work up to 135 x 3 x 5 -- which will be easy --
and then gradually build back up from there.

The change in sets and reps will work better from
a purely physical point of view -- but more importantly,
it will work better from a mental perspective.

Rather than beating his head against the wall on
his current sets and reps, he should change and
start on something fresh -- and start to rebuild and
reenforce the Success Habit.

It's a form of strength training ju-jitsu. You don't
always have to smash through a barrier. Sometimes
it's better to slide around it.

You can accomplish the same thing by changing
exercises -- for example, switching from barbell
presses to dumbbell presses. But since our Dino
needs to work on his pressing groove, he should
stick to presses and change the sets and reps.

Our trainee also should work on shoulder and
upper back flexibility. That's often what causes
your press to fall out of the groove. Some easy
stretches every day would be good. Working
with Indian clubs or light resistance cables
also would be good.

We'll cover other strategies in later emails.

There are plenty of tricks to use to get past
a sticking point or a couple of bad workouts.

In the meantime, and 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. They call Dinosaur Training "the Bible of
strength training" -- and it is. If you don't
have a copy, you're missing out on something
very special:

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

P.S. 2. Save clams on shipping and handling by
ordering two or more books or courses -- or
DVD's -- or the Dinosaur Files quarterly -- so
we can ship them in one package. Go here
to see all of our different products:

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

P.S. 3. Thought for the Day: "Step over, smash
through, or slide past an obstacle -- but get past
it." -- Brooks Kubik

*******************************************

How to Break Though a Sticking Point!

Hail to the Dinosaurs!

One of the most common and most
frustrating things that happens to a
trainee is to hit a sticking point.

They come out of nowhere.

You've been doing great, and making
great gains -- and then BAM! -- a
sticking point jumps up out of nowhere
and knocks you flat on your rear.

And the harder you try to push through
it, the harder and more impossible it
seems to be.

So let's talk about sticking points and
how to get past them.

Don't fight them head on. Toe to toe
doesn't work.

Use jujitsu.

Outsmart them.

Here's how you do it.

To break a sticking point, change your
 sets and reps. Your body gets used
to doing one particular thing all the
time, and sometimes that leads to slow
(or zero) progress. When that happens,
you can start making progress again by
switching to a different set/rep scheme.

Of course, changing your sets and reps
does NOT mean you can drop something
sensible (like 5 x 5 or 5/4/3/2/1)
and go off on an orgy of bombing,
blasting and blitzing.

So don't switch from Dino style training
to mainstream muscle silliness. Instead,
switch from one Dino-approved set/rep
scheme to another.

You have lots to choose from -- for
example:

1. 5 x 5 with one working set

Note: this sounds too simple to work,
but it's the very best program for many
trainees, particularly many older trainees.
I've had great success with this over the
years.

2. 5 x 5 with two working sets

Note: Another good program for most
trainees.

3. 5 x 5 with three working sets

Note: This was Reg Park's favorite version
of the 5 x 5 system -- and it's hard to argue
with a three-time Mr. Universe winner who
also happens to be the second man in history
to bench press 500 pounds.

4. 5 x 6 or 6 x 6 (one, two or three working
sets)

Note: This was very popular in the 1960's.
Peary Rader thought it built a good balance
of strength and muscle mass, and much
preferred it to any pumping programs
for bodybuilders.

5. 5 x 3 (one, two or three working sets)

Note: This was a favorite program of Bob
Hoffman and the York champions. It built
plenty of strength and power back in the
day.

6. A few warm-up sets, and then 10/8/6

Note: This was very popular in the 1950's.
Vince Gironda liked it, and so did Arthur Jones
of Nautilus machine fame.

It works well for all basic compound
exercises, but not for Olympic lifting.

You need to keep the reps low for Olympic
lifting because you need to perform each
rep in perfect form.

7. A few warm-up sets, and then 10/8/6/4

Note: This lets you train heavier on your
final set, which is always a good thing.

8. A few warm-up sets and then 10/8/6/4/2

Note: This was a favorite program of Chuck
Sipes, who was one of the strongest
bodybuilders of all time.

9. A few warm-up sets and then 8 x 2

Note: This was the favorite program of
John Davis -- who used it to win six World
Championships and two Olympic gold
medals.

See Black Iron: The John Davis Story for
John Davis' EXACT training program --
which I learned from his training partner,
a man now in his 90's:

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

10. A few warm-up sets and then 5 x 3

Note: This was another favorite program
of Bob Hoffman and the York champions.
I use it sometimes for front squats, although
I prefer 5 x 2.

11. Warm-up sets as needed, and heavy singles
(doing anywhere from one to ten singles)

Note: In this program you do heavy singles but
NOT maximum effort singles. Tony Ditillo suggested
10 singles at 90% of max. You want a weight that
works you, but you want to be able to hit every
single in perfect form -- with no misses.

12. A few warm-up sets and then 5/3/1

Note. This one has been very popular since the
1930's, and it is still very popular today. I like
it for Trap Bar deadlifts.

13. A few warm-up sets and then 5/4/3/2/1

Note: This was another favorite of the York
Champions. I like it for Trap Bar deadlifts,
and use it on other exercises from time to
time.

14. A few warm-up sets and then 5 x 2

Note: This works better for me than 8 x 2. I
like it for front squats.

15. Use any of the systems outlined above but
work up in weight and then work back down.

Note: This is a very tiring and exhausting program.
It works best with an ultra-abbreviated training
program. And it usually works best for younger
trainees.

As I said, there are lots of different options.
There's no reason to look for exotic alternatives.

Keep it sane, keep it simple, and keep it Dino --
but don't be afraid to make some changes
if a sticking point has you beating your head
against the wall.

You now have some very important weapons
to add to your arsenal of sticking point
busters. Use them whenever you need them,
and SMASH through each and every sticking
point that you encounter!

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. My Doug Hepburn Training Course gives you
10 different workouts based on the World Champion's
training system -- and includes many valuable tips
to help avoid or smash through any sticking point:

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

P.S. 2. You can find all of my other books
and training courses (and my Dinosaur DVD's)
right here at Dino Headquarters:

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

P.S. 3. Order or two or more books or
courses together and save on shipping.
If you want to do that, send me an email
and ask for a shipping quote. We can save
you some serious clams by sending two or
more items together.

P.S. 4. Thought for the Day: "Sticking points
are no fun, but they don't have to last forever.
You just need to learn how to get past them."
-- Brooks Kubik

********************************************

The 13th Workout

Hail to the Dinosaurs!

We survived the Zombie Apocalypse on
Friday, but it was a bit of a near thing.

Picture this -- a Zombie Walk with 30,000
zombies -- marching down the street just
a stone's throw from Dino Headquarters.

I was ready to drop a heavy barbell or
dumbbell on anyone -- I mean, any thing --
that needed it  -- but no zombies came by.

I was actually disappointed.

If they had, and they were Dino-style
zombies, I would have talked training with
them.

I would have told them about the 13th
workout.

What's the 13th workout?

It's the one that happens when everything
has been going great for a while, and your
progress has been steady, and everything
has been more or less perfect.

And then you train -- expecting to make a
bunch of new PR's -- and you can't do a
darn thing.

Everything goes wrong.

You go back on everything you do.

Nothing works the way it should.

You can't even focus.

You finish the workout battered and bloody,
bruised and busted, scrambled and shaken.

You stand there, and you're dripping sweat,
and the sweat gets into your eyes, and you
can't see very well, and the barbell plates
look like tiddley-winks.

And you start to wonder if you're better off
staying home and playing tiddley-winks --
because this strength training stuff obviously
isn't working.

You start to wonder if you need a new workout.

Maybe a whole new way of training.

Or maybe you need the latest new super
supplement.

Maybe something even stronger than that.

And all in all, it's a dark night of the soul. You
look into the abyss -- and the abyss looks back.

But here's the interesting thing.

The 13th workout is good for you.

It tests your mettle.

It gives you a chance to reach deep down and
grab a big dose of fortitude -- and use it smack
yourself on the side of the head and send those
doubts and fears and worries right out the
window.

Tough workout?

Hey, it happens to everyone.

Dust yourself off, get back on your feet, have some
good food, get some rest and some sleep, and come
back strong the next time.

Because after the 13th workout there's the 14th
workout -- and that can be pretty darn good.

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. The 13th workout is about overcoming adversity.
Here's a man who did precisely that -- he went from
crippled kid to World Champion:

http://www.brookskubik.com/doug_hepburn.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: "Adversity makes
champions." -- Brooks Kubik

Smash that Sticking Point!

Hail to the Dinosaurs!

Lots of readers can handle a particular
weight for a given number of reps -- let's
say 200 pounds for five reps in the bench
press -- but when they add five or ten
pounds to the bar they can only do two
or three reps.

Or they can do a single with a given
weight -- say 400 pounds in the Trap
Bar deadlift -- but when they load the
bar to 405 they can't budge it.

I get training  questions about this
sort of thing all the time -- so it's
obviously a common problem.

It's also a problem that's easy to fix.

You simply need to do more work at your
current weight to truly MASTER the weight
before you try to go heavier.

For example:

If you do four progressively heavier
warm-up sets in the bench press and
finish with 200 pounds for five reps,
don;'t try to jump to 205 or 210 pounds
the next time you do benches.

Instead, do 4 x 5 progressively heavier
warm-ups followed by 200 x 5 and then
200 x 3.

In the next bench press workout, do
4 x 5 progressively heavier warm-up
sets followed by 200 x 5 and then 200
x 4.

Next bench press workout -- do the
4 x 5 warm-ups, and then do two sets
of five with 200 pounds.

In the next bench press workout, do
the 4 x 5 warm-ups, then do 2 x 5 with
200 pounds, and then do 200 x 3.

Same thing in the next bench press
workout, but do 200 x 4 for your final
set.

Next bench press workout -- do 4 x 5
followed by 3 x 5 with 200 pounds.

In your next bench press workout, add
5 pounds to all sets (including the
warm-up sets) and do 205 x 5 for your
working set.

From there, build up to 205 for 3 x 5,
following the same one rep per workout
system outlined above.

In other words, don't try to go up in
weight too soon or too often. That only
leads to staleness, missed lifts and
burn-out. Instead, take your time and
train progressively. EARN the next
poundage increase, don't try to hurry
it.

It's very simple, but very effective.
Try it and see!

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. Doug Hepburn built World record
strength and power by following a
unique system very similar to what
I just shared with you:

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

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

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

P.S. 2. Thought for the Day: "Wherever
you're going, the best way to get there
is one step at a time." -- Brooks Kubik

Another Way to Smash Through a Sticking Point!

Hail to the Dinosaurs!

Yesterday we talked about several
ways to break through a sticking
point. One of them was to change
your sets and reps.

Another approach is to change your
exercises.

But once again -- do NOT change
from a basic, compound exercise
to a bunny pumper isolation
exercise. Switching from squats
to leg extensions or from presses
to lateral raises is a great way
go nowhere fast!

But changing from one GOOD exercise
to a different GOOD exercise can be
a very effective way to break through
a sticking point.

For example:

1. Switch from back squats to front
squats.

2. Switch from deadlifts to Trap Bar
deadlifts.

3. Switch from power cleans to clean
grip high pulls.

4. Switch from barbell shrugs to the
Hise shrug -- or to dumbbell shrugs --
or to one-hand dumbbell shrugs.

5. Switch from military presses to
alternate dumbbell presses.

6. Switch from the barbell clean and
press to the two-hand dumbbell clean
and press.

7. Barbell bent-over rowing to inverted
rows, pull-ups or one-hand dumbbell
rowing.

8. Power snatches with a barbell to
one-hand dumbbell swings -- or to the
two-hand dumbbell clean with a pair of
dumbbells.

9. Barbell curls to dumbbell curls or
sandbag curls.

10. Grip work with grippers to pinch
grip lifting, thick bar overhand
deadlifts, or the farmer's walk.

11. Regular pull-ups to the super
demanding pull-up variations in
Dinosaur Bodyweight Training, such
as towel or rope pull-ups.

12. Bench presses to dumbbell bench
presses, bottom position bench
presses in the power rack, incline
presses, incline dumbbell presses or
the advanced pushup variations in
Dinosaur Bodyweight Training.

I could keep going for a long time.
There are plenty of great exercises
out there, and sometimes, making some
intelligent changes in your exercise
selection is the very best thing you
can do.

By the way, that's one of the reasons
I wrote Dinosaur Bodyweight Training,
and one of the reasons why I wrote
Dinosaur Dumbbell Training. Exercises
are tools for building strength and
muscle. You want to be sure you have
all the tools you need to do the job.

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 Bodyweight
Training:

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

P.S. 2. We're in the middle of our big
pre-publication special for my new book,
Dinosaur Dumbbell Training. Go here to
reserve your copy of the book and the
pre-publication bonus:

http://brookskubik.com/dinosaur_dumbbelltraining.html

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

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

P.S. 4. Thought for the Day: "Change is
good, but only if you keep things real."
-- Brooks Kubik

Smash Right Through those Sticking Points!

Hail to the Dinosaurs!

I get lots (as in, TONS) of training
questions from readers who have made
great gains over the past couple of
years -- and they've done it by using
sane, sensible, Dino style abbreviated
training programs -- but they've hit
a sticking point and they can't seem
to keep moving forward.

Some of these readers are making good
gains in squats and deadlifts, but
they've hit the sticking point on
overhead presses, bench presses, or
other upper body exercises.

And some of them are doing good, but
they've been bit by the ARMS BUG --
meaning that they want to add an inch
or two of muscle to their upper arms.

Here's my suggestion when I get this
kind of question.

1. HOW TO SMASH THROUGH A STICKING POINT

To break a sticking point, change
your sets and reps. Your body gets used
to doing one particular thing all the
time, and sometimes that leads to slow
(or zero) progress. When that happens,
you can start making progress again by
switching to a different set/rep scheme.

Of course, changing your sets and reps
does NOT mean you can drop something
sensible (like 5 x 5 or 5/4/3/2/1)
and go off on an orgy of bombing,
blasting and blitzing.

So don't switch from Dino style training
to mainstream muscle silliness. Instead,
switch from one Dino-approved set/rep
scheme to another.

You have lots to choose from -- for example:

5 x 5 with one working set

5 x 5 with two working sets

5 x 5 with three working sets

5 x 6 (one, two or three working sets)

5 x 3 (one, two or three working sets)

A few warm-up sets, and then 10/8/6

A few warm-up sets, and then 10/8/6/4

A few warm-up sets and then 10/8/6/4/2

A few warm-up sets and then 8 x 2

A few warm-up sets and then 5 x 3

Warm-up sets as needed, and heavy singles
(doing anywhere form  one to ten singles)

A few warm-up sets and then 5/3/1

A few warm-up sets and then 5/4/3/2/1

A few warm-up sets and then 5 x 2

As I said, there are lots of different
options. Keep it sane, keep it simple,
and keep it Dino -- but don't be afraid
to make some changes.

2. HOW TO INCREASE YOUR MILITARY PRESS

To increase your military press, go on
a specialization program where you focus
on the press for a few months. I cover this
topic in detail in The Dinosaur Training
Military Press and Shoulder Power Course.
A number of Dinos have followed the program
and set new PR's -- and some of the older
Dinos have reported that they're not only
hitting PR's they're doing it pain free.
No sore shoulders.

You can grab a copy of the Military Press
course here:

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

3. HOW TO BUILD BIG ARMS

Almost everyone who wants to know how to
build bigger arms is doing ZERO (as in,
ZILCH or NOT ONE REP OF) direct arm work.
Nor are they doing pull-ups, close
grip bench presses, pushups, or heavy
overhead pressing with a barbell or
a dumbbell.

I don't know where the idea started that arm
training is a bad thing. It's not. It's just
that squats and deadlifts and similar exercises
are more important, and you need to devote the
lion's share of your time and effort to doing
them. But that doesn't mean you can't so
some curls.

Of course, I'm not suggesting you do curls
like a muscle pumper. No high set, high rep
stuff with baby weights. When you curl, make
it a serious exercise. Add weight to the bar
whenever you can.

I once worked up to 185 pounds in the STRICT
barbell curl -- for five reps. THAT"S the
kind of curling I'm talking about.

For the best barbell and dumbbell course for
building BIG and STRONG arms, grab a copy of
the Dinosaur Arm Training course:


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

And if you hate curls (and some do), you can
build big, powerful arms with the progressively
more difficult pull-up and push-up variations
I detail in Dinosaur Bodyweight Training.

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

You know have some very important weapons
to add to your arsenal of sticking point
busters. Use them whenever you need them,
and SMASH through each and every sticking
point that you encounter!

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 all of my various books
and training courses (and my Dinosaur DVD's)
right here at Dino Headquarters:

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

P.S. 2. Order or two or more books or
courses together and save on shipping.
If you want to do that, send me an email
and ask for a shipping quote.

P.S. 3. Thought for the Day: "If I stand
on the shoulders of giants, it's because
they did lots of military presses."
-- Brooks Kubik

I Get This Question All the Time!

Hail to the Dinosaurs!

Let's do questions and answers today! Here's
a common question from readers.

Q. Most of my lifts are going up, but I'm
stuck on curls and presses. I do 5 x 5 on
everything, and use a divided workout
schedule and abbreviated training. What
should I do?

A. It's very common for some lifts to improve
faster than others -- just as it is very common
for some bodyparts to improve faster than others.

If your squat and deadlift are going up, things
are good. You just need to fine-tune your curling
and pressing.

So try this for curls and presses:

1. Change your sets and reps. What works best for
you on one exercise may not work as well on other
movements.

1A. Note that what works best for you for curls may
not work as well for presses. I like 4 x 5 or 5 x 5
for curls, but I prefer singles on presses.

2. Switch to dumbbell curls (pronated or hammer
style).

3. Switch to dumbbell presses or Log Bar presses.

4. Switch to pull-ups and handstand pushups. (For
details, see Dinosaur Bodyweight Training.)

Note: A training program featuring squats or front
squats, deadlifts or Trap Bar deadlifts, Dino-style
pull-ups and handstand pushups would build some
very serious strength, muscle and power.

Further Note: My arms and shoulders were bigger and
thicker when doing a 100% bodyweight program at age
50 than when I was doing heavy curls (185 x 5), bench
presses (up to 430 from the bottom position with a
3" bar), the clean and press (up to 275 pounds), and
and a bottom position seated press on a bench set at
80 or 85 degrees (320 pounds). So do NOT minimize the
value of bodyweight training for your arms and
shoulders!

5. For your press, a specialized program of power
rack training may work wonders. (For details, see
Dinosaur Training or Strength, Muscle and Power --
or my Power Rack Training DVD.)

6. Chains and resistance bands work well on curls
and presses. Very, very well . . .

7. And finally, here's a very simple, very effective
tip. Drop the weight by 20 pounds on your curls and
presses and perform your reps in absolutely perfect
form. Build back up -- and keep using letter perfect
form.

I hope that helps anyone who is trying to figure out
what to do for a lagging bodypart or an exercise that
doesn't seem to be keeping pace with everything else.

Remember -- it's a COMMON problem -- happens to pretty
much everyone -- so DO NOT GET DISCOURAGED!

By the way -- John Grimek once got so discouraged that
he quit training! A week later his arms had grown by
half an inch. Turns out he had been overtraining . . .

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. As I mentioned, Dinosaur Bodyweight Training can help
you build some serious arms and shoulders -- as well as
the rest of your body. Grab a copy here:

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

P.S. 2. Dinosaur Arm Training is another great resource --
and it will help you build arms (and shoulders) that are
big, thick and packed with power:

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

P.S. 3. I cover specialization programs, rest pause training,
and power rack workouts (and tons of other topics) in Strength,
Muscle and Power:

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

P.S. 4. My other books and courses -- and Dinosaur Training
DVD's -- are right here:

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

P.S. 5. Thought for the day: "It's not enough to train. You
need to train with a purpose." -- Brooks Kubik