Hail to the Dinosaurs!
Everyone likes top 10 lists, so let's do one to
start the day.
My Tip 10 Tips for Older Dinos
1. The most important thing is regular, consistent
training.
a. You DON'T have to train with super-human,
over the top intensity or enormous weights.
b. You DO have to train on a regular basis. Make it
a part of your life.
2. If squats hurt your knees, try using Trap Bar
deadlifts as your primary leg, back and hip
exercise.
a. If less weight works better, then drop the
weight on the squats.
b. If lower reps work better, then do lower reps.
c. Warm-up thoroughly before squatting!
3. Focus on perfect form in all of your exercises.
a. Perfect form places the resistance on the
correct muscles -- and protects you against
injury.
4. Keep your weight under control.
a. You don't have to try for a beach-boy six-pack
or bodybuilder style definition -- but you don't
want to be carrying lots of Lard Lumps.
b. See Knife, Fork, Muscle for details on a healthy
diet for trainees of any age.
5. Strength training is more important than cardio
training for older Dinos.
a. It's more fun, too.
6. Multiple sets of low to medium reps are way
better than high reps with light weights.
a. Multiple sets of low to medium reps with a
heavy but not maximum weight allow you to
perform all of your reps in perfect form. (See
no. 3, above.)
7. If it hurts, don't do it.
a. Not even if it used to be your all-time favorite
exercise.
b. Not even if you see it on the interwebs and it
looks really cool.
c. Not even if _____________ (fill in the blank)
says to do it.
d. This is a good tip for Dinos of any age. You don't
end up being an older Dino if you hurt yourself doing
dumb stuff when you're young. And there's an awful
lot of dumb stuff on the interwebs and elsewhere
right now.
8. If you do cardio, you don't need to beat yourself
into the ground.
a. The lugging and loading cardio workout in Gray
Hair and Black Iron is great for older Dinos.
b. Again, as with strength training, the key point
is regular, consistent work.
9. Make your training FUN! If you're 50, 60 or
older, you've earned the right to have fun when
you train.
a. Train somewhere that makes you feel like
training. For some of us, this is a gym. For others,
it's your basement or your garage -- or your back
yard.
b. Do things that you enjoy doing.
c. Workouts should be one of the best times of
the week. I know they are for me.
10. Listen to your body, and take an extra rest
day if you need it -- or take a light workout.
And here's a bonus tip:
Be proud of who you are and what you've
accomplished.
Be proud of the fact that you're hitting the iron
at age ___ (fill in the blank).
Be proud of the fact that you're stronger and
in way better shape than 99.99 percent of
your peers.
And that's the message for the day.
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. Gray Hair and Black Iron is the number one
book for older trainees -- and Knife. Fork, Muscle
is the number one book on diet and nutrition for
Dinos of any age:
http://www.brookskubik.com/grayhair_blackiron.html
http://www.brookskubik.com/dinosaur_nutrition.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links for
all of my new e-books:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Count the plates on
the bar, not the candles on the birthday cake."
-- Brooks Kubik
***********************************************************************************
How to Stop Your Progress Dead in its Tracks!
Hail to the Dinosaurs!
Let's take a minute and talk about the number
one progress buster.
This derails more trainees than almost anything
else.
It happens to beginners and intermediates all
the time - but it even happens to experienced
trainees.
I'm going to cover it NOW, so it doesn't ever
happen to YOU!
Last week I discussed the importance of concentration
when you train -- and I noted that distraction was a
physical culturist's greatest enemy.
I was talking about distraction during your workouts.
But there's another kind of distraction -- and it's a
huge problem -- and one that's getting bigger all the
time.
It's information overload -- and it's the result of all the
different people with all the different whiz-bang training
programs, workouts, exercises, and ideas.
Now, there's nothing wrong with training information
per se -- or with reading about training or with being
on the lookout for new ideas. In fact, the availability
of good information and the free-flow of ideas is a
good thing.
But it becomes a bad thing when it leads a trainee to
start to second-guess what he's doing -- or to change
what he's doing before he's had a chance to make any
real progress from it.
Remember, it takes a while for a training program to
work.
For most people, it goes something like this.
You start light and easy and gradually add weight and
build up the intensity of your workouts. This may last
anywhere from two to six weeks.
Eventually, you hit a point where the workouts are hard,
heavy and demanding. This is where the program will
prove its worth. It's the hard part of the training cycle
where you make your gains.
Finally, you reach a point where your gains slow down or
come to a stop.
At that point, you switch to another workout -- once again
starting light and easy, and working up to some serious
iron and some serious effort.
Over time, this approach gives you plenty of variety,
and builds a ton of strength, muscle and power.
But you have to stick with each program long enough
to make progress.
If you change your program every time you see some-
thing new and different, you usually don't do very well.
In short, information is good -- but you need to know
how to use it -- and when to use it.
And you need to stick to a given program long enough
to get some real results.
Make a plan -- and follow through.
That's the key to success.
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. If you need help finding the right program for
your current level of experience, strength and
development, grab this:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "A good program always
works, but it doesn't work overnight. You have to give
it time." -- Brooks Kubik
***********************************************************************************
Let's take a minute and talk about the number
one progress buster.
This derails more trainees than almost anything
else.
It happens to beginners and intermediates all
the time - but it even happens to experienced
trainees.
I'm going to cover it NOW, so it doesn't ever
happen to YOU!
Last week I discussed the importance of concentration
when you train -- and I noted that distraction was a
physical culturist's greatest enemy.
I was talking about distraction during your workouts.
But there's another kind of distraction -- and it's a
huge problem -- and one that's getting bigger all the
time.
It's information overload -- and it's the result of all the
different people with all the different whiz-bang training
programs, workouts, exercises, and ideas.
Now, there's nothing wrong with training information
per se -- or with reading about training or with being
on the lookout for new ideas. In fact, the availability
of good information and the free-flow of ideas is a
good thing.
But it becomes a bad thing when it leads a trainee to
start to second-guess what he's doing -- or to change
what he's doing before he's had a chance to make any
real progress from it.
Remember, it takes a while for a training program to
work.
For most people, it goes something like this.
You start light and easy and gradually add weight and
build up the intensity of your workouts. This may last
anywhere from two to six weeks.
Eventually, you hit a point where the workouts are hard,
heavy and demanding. This is where the program will
prove its worth. It's the hard part of the training cycle
where you make your gains.
Finally, you reach a point where your gains slow down or
come to a stop.
At that point, you switch to another workout -- once again
starting light and easy, and working up to some serious
iron and some serious effort.
Over time, this approach gives you plenty of variety,
and builds a ton of strength, muscle and power.
But you have to stick with each program long enough
to make progress.
If you change your program every time you see some-
thing new and different, you usually don't do very well.
In short, information is good -- but you need to know
how to use it -- and when to use it.
And you need to stick to a given program long enough
to get some real results.
Make a plan -- and follow through.
That's the key to success.
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. If you need help finding the right program for
your current level of experience, strength and
development, grab this:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "A good program always
works, but it doesn't work overnight. You have to give
it time." -- Brooks Kubik
***********************************************************************************
10 Old School Diet and Nutrition Tips
Hail to the Dinosaurs!
One quick note, and then we'll talk diet and
nutrition.
1. The May-June Dinosaur Files
We released the May-June Dino Files in
Kindle format late last week. Go here to
grab the little monster:
http://www.brookskubik.com/dinosaurfiles_mayjune2016-kindle.html
We'll release the PDF edition as soon
as we can. I'll send an email when it's
ready.
If you grab the Kindle edition, please
post a review. They really help us. Also,
shoot me an email and let me know how
you like the May-June issue.
2. 10 Old School Nutrition Tips for Strength
and Health
I was reviewing some old books and articles
on diet and nutrition from back in the 1930's
and 1940's, and was struck by how much good
advice they contained.
For example:
1. Eat plenty of fresh, green vegetables,
particularly green leafy vegetables.
a. Fresh green vegetables and green leafy
vegetables were considered to be what
they called "protective" foods.
b. Meaning that they promoted good
health and protected against illness.
2. If you cook vegetables, steam them --
don't overcook them into soggy mush, as
most people do.
a. Likewise, serve them plain, not covered
in some sort of cream sauce.
3. Avoid white flour and anything made with
white flour.
a. This and the next tip were among the
most common tips of the era.
b. There was a saying back then: "The whiter
the bread, the sooner you're dead!"
4. Avoid white sugar.
a. If you need a sweetener, use raw honey.
b. My personal thought - skip the honey.
5. Avoid loading up on high carb foods,
even if they are a staple of the traditional
meals in your part of the world.
a. No loading up on baked beans, grits,
pancakes, biscuits or spaghetti.
6. Fresh green salads are a terrific food
for strength and health.
a. Use a variety of fresh vegetables and
different kinds of greens in your salad.
b. Lemon juice is the best salad dressing.
7. Eat plenty of fresh lean meats, served
without spices, condiments, sauces, pickles,
ketchup, etc.
a. There was lots of emphasis on simple
cooking and simple meals back then.
8. Try food concentrates (which is what
they called food supplements) if you wish,
but understand that they can't replace good
food and healthy meals -- and that it is much
more important to purchase high quality food
than to buy food concentrates.
a. This was interesting advice, given that
it ran counter to the interests of the folks
who sold the food concentrates.
9. Don't stuff yourself.
a. This advice somehow got lost -- and today,
we are told to shove as much food as possible
down our gullets -- which is ALWAYS bad
advice.
b. John Grimek had a BIG appetite -- but even
Grimek advised trainees against force-feeding
or stuffing themselves.
10. Eat a variety of fresh foods to be sure that
you consume all the different nutrients your
body requires.
a. This was another very common piece of
advice back in the day. You see it in virtually
every old book or article.
Now, I don't know about you, but I think there
are some wise words there -- and some pretty
good advice for all of us.
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 great tips on diet and nutrition, grab
Knife, Fork, Muscle. Grab the complete hard-copy
version right here:
http://www.brookskubik.com/dinosaur_nutrition.html
P.S. 2. We're releasing Knife, Fork, Muscle as a
series of Kindle e-books. There are three so far,
with one more to go. The content is the same
as the hard copy version - we just broke it into
shorter books on Kindle.
You can find the links to the Kindle series at
our products page:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Train hard and eat
smart. It's not complicated." -- Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk diet and
nutrition.
1. The May-June Dinosaur Files
We released the May-June Dino Files in
Kindle format late last week. Go here to
grab the little monster:
http://www.brookskubik.com/dinosaurfiles_mayjune2016-kindle.html
We'll release the PDF edition as soon
as we can. I'll send an email when it's
ready.
If you grab the Kindle edition, please
post a review. They really help us. Also,
shoot me an email and let me know how
you like the May-June issue.
2. 10 Old School Nutrition Tips for Strength
and Health
I was reviewing some old books and articles
on diet and nutrition from back in the 1930's
and 1940's, and was struck by how much good
advice they contained.
For example:
1. Eat plenty of fresh, green vegetables,
particularly green leafy vegetables.
a. Fresh green vegetables and green leafy
vegetables were considered to be what
they called "protective" foods.
b. Meaning that they promoted good
health and protected against illness.
2. If you cook vegetables, steam them --
don't overcook them into soggy mush, as
most people do.
a. Likewise, serve them plain, not covered
in some sort of cream sauce.
3. Avoid white flour and anything made with
white flour.
a. This and the next tip were among the
most common tips of the era.
b. There was a saying back then: "The whiter
the bread, the sooner you're dead!"
4. Avoid white sugar.
a. If you need a sweetener, use raw honey.
b. My personal thought - skip the honey.
5. Avoid loading up on high carb foods,
even if they are a staple of the traditional
meals in your part of the world.
a. No loading up on baked beans, grits,
pancakes, biscuits or spaghetti.
6. Fresh green salads are a terrific food
for strength and health.
a. Use a variety of fresh vegetables and
different kinds of greens in your salad.
b. Lemon juice is the best salad dressing.
7. Eat plenty of fresh lean meats, served
without spices, condiments, sauces, pickles,
ketchup, etc.
a. There was lots of emphasis on simple
cooking and simple meals back then.
8. Try food concentrates (which is what
they called food supplements) if you wish,
but understand that they can't replace good
food and healthy meals -- and that it is much
more important to purchase high quality food
than to buy food concentrates.
a. This was interesting advice, given that
it ran counter to the interests of the folks
who sold the food concentrates.
9. Don't stuff yourself.
a. This advice somehow got lost -- and today,
we are told to shove as much food as possible
down our gullets -- which is ALWAYS bad
advice.
b. John Grimek had a BIG appetite -- but even
Grimek advised trainees against force-feeding
or stuffing themselves.
10. Eat a variety of fresh foods to be sure that
you consume all the different nutrients your
body requires.
a. This was another very common piece of
advice back in the day. You see it in virtually
every old book or article.
Now, I don't know about you, but I think there
are some wise words there -- and some pretty
good advice for all of us.
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 great tips on diet and nutrition, grab
Knife, Fork, Muscle. Grab the complete hard-copy
version right here:
http://www.brookskubik.com/dinosaur_nutrition.html
P.S. 2. We're releasing Knife, Fork, Muscle as a
series of Kindle e-books. There are three so far,
with one more to go. The content is the same
as the hard copy version - we just broke it into
shorter books on Kindle.
You can find the links to the Kindle series at
our products page:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Train hard and eat
smart. It's not complicated." -- Brooks Kubik
***********************************************************************************
More Thoughts on Training Frequency
Hail to the Dinosaurs!
One quick note, and then we'll talk
training.
The May-June issue of the Dinosaur
Files is available on Kindle - and we've
been getting great reviews and feedback
on the little monster:
http://www.brookskubik.com/dinosaurfiles_mayjune2016-kindle.html
We're also going to release a PDF
edition of the May-June issue. I'll
send an email when it's ready.
On the training front, let's talk about
how often to train - and let me share
what works best for your fellow
Dinosaurs.
We received a ton of responses to my
recent email about workout frequency.
Here's a summary of what you had to
say:
1. Many Dinos reported that they do
best using a divided workout program
and training once every 4 or 5 days.
a. This is a very common schedule for
older Dinos because it allows for good
recovery and recuperation between
workouts.
b. It also helps avoid the joint problems
that can result from pounding an older
body too often.
2. Many Dinos also noted that their
optimal workout frequency differs
from one exercise to another. That's
a very important and little known
point.
a. Many Dinos said they need to do
a pressing exercise in each workout.
b. However, the same Dinos noted
that they do better on their pulling
exercises if they allow more rest
between sessions.
c. This is similar to many powerlifting
programs where you train the bench
press more often than the deadlift
because the deadlift requires a longer
recovery time between workouts.
3. Several Dinos noted that they do their
extra-heavy exercises -- such as heavy
partials in the power rack -- less often
than their lighter exercises.
a. Two Dinos noted the same thing
about heavy, awkward objects.
b. Similar points would apply to death
sets or the 20-rep breathing squat.
The bottom line for all Dinos is this:
Once you start to handle some serious
iron, you'll probably do better with much
less training than you think -- and that
goes double for older Dinos.
Remember, you stimulate gains in strength
and muscle by training -- but you need to
give your body the time it needs to grow
stronger and bigger in response to the
training stimulus -- and that requires
the right amount of non-training 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. Gray Hair and Black Iron is the number
one book about effective training for older
Dinos. Go here to grab a copy:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. I cover workout frequency, abbreviated
training, and ultra-abbreviated training in
Dinosaur Training Secrets, Vol. 1:
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_01.html
PDF copy
See the section for our PDF products at
this link:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "One of the keys
to training success is to find your personal
requirement for optimal training frequency."
-- Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk
training.
The May-June issue of the Dinosaur
Files is available on Kindle - and we've
been getting great reviews and feedback
on the little monster:
http://www.brookskubik.com/dinosaurfiles_mayjune2016-kindle.html
We're also going to release a PDF
edition of the May-June issue. I'll
send an email when it's ready.
On the training front, let's talk about
how often to train - and let me share
what works best for your fellow
Dinosaurs.
We received a ton of responses to my
recent email about workout frequency.
Here's a summary of what you had to
say:
1. Many Dinos reported that they do
best using a divided workout program
and training once every 4 or 5 days.
a. This is a very common schedule for
older Dinos because it allows for good
recovery and recuperation between
workouts.
b. It also helps avoid the joint problems
that can result from pounding an older
body too often.
2. Many Dinos also noted that their
optimal workout frequency differs
from one exercise to another. That's
a very important and little known
point.
a. Many Dinos said they need to do
a pressing exercise in each workout.
b. However, the same Dinos noted
that they do better on their pulling
exercises if they allow more rest
between sessions.
c. This is similar to many powerlifting
programs where you train the bench
press more often than the deadlift
because the deadlift requires a longer
recovery time between workouts.
3. Several Dinos noted that they do their
extra-heavy exercises -- such as heavy
partials in the power rack -- less often
than their lighter exercises.
a. Two Dinos noted the same thing
about heavy, awkward objects.
b. Similar points would apply to death
sets or the 20-rep breathing squat.
The bottom line for all Dinos is this:
Once you start to handle some serious
iron, you'll probably do better with much
less training than you think -- and that
goes double for older Dinos.
Remember, you stimulate gains in strength
and muscle by training -- but you need to
give your body the time it needs to grow
stronger and bigger in response to the
training stimulus -- and that requires
the right amount of non-training 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. Gray Hair and Black Iron is the number
one book about effective training for older
Dinos. Go here to grab a copy:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. I cover workout frequency, abbreviated
training, and ultra-abbreviated training in
Dinosaur Training Secrets, Vol. 1:
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_01.html
PDF copy
See the section for our PDF products at
this link:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "One of the keys
to training success is to find your personal
requirement for optimal training frequency."
-- Brooks Kubik
***********************************************************************************
A Very Big THANK YOU to the Dinos!
Hail to the Dinosaurs!
I need to repeat that great big THANK
YOU to everyone who stepped up and
grabbed a copy of the May-June Dino
Files on Kindle.
We set a bunch of records:
1. More Kindle sales in one day than
any other day this year.
2. We made it into not one, not two,
but THREE Amazon Kindle Top 10
Lists.
3. We made it all the way up to no. 2
on one Top 10 List - and hit 3 and 4
in the others.
4. Plus, we got our first Kindle review
for the Dino Files - and it was a great
one, five stars (the top ranking).
Of course, there's still time to join the
fun. Sprint on over and grab your copy
of the May-June Dino Files on Kindle:
http://www.brookskubik.com/dinosaurfiles_mayjune2016-kindle.html
If you prefer PDF courses, don't worry -
the PDF version of the May-June issue
will be up soon.
Also, if you grabbed the Kindle edition,
please post a brief review. They help us
enormously, especially with folks who
have never read The Dino Files before.
Yours in strength,
Brooks Kubik
***********************************************************************************
I need to repeat that great big THANK
YOU to everyone who stepped up and
grabbed a copy of the May-June Dino
Files on Kindle.
We set a bunch of records:
1. More Kindle sales in one day than
any other day this year.
2. We made it into not one, not two,
but THREE Amazon Kindle Top 10
Lists.
3. We made it all the way up to no. 2
on one Top 10 List - and hit 3 and 4
in the others.
4. Plus, we got our first Kindle review
for the Dino Files - and it was a great
one, five stars (the top ranking).
Of course, there's still time to join the
fun. Sprint on over and grab your copy
of the May-June Dino Files on Kindle:
http://www.brookskubik.com/dinosaurfiles_mayjune2016-kindle.html
If you prefer PDF courses, don't worry -
the PDF version of the May-June issue
will be up soon.
Also, if you grabbed the Kindle edition,
please post a brief review. They help us
enormously, especially with folks who
have never read The Dino Files before.
Yours in strength,
Brooks Kubik
***********************************************************************************
Here It Is - The May-June Dinosaur Files!
Hail to The Dinosaurs!
I am happy to report that the May/June issue of
The Dinosaur Files is now available in the Kindle
format.
This is an extra long issue to make up for getting
a bit behind with the recent big move and all, but
at any rate, you can get your copy asap by sprinting
over to this link:
http://www.brookskubik.com/
We will have the downloadable pdf ready shortly, since we got the kindle version done first this
time around, we wanted to get it out to the Dino
Nation as soon as we could. Look for the PDF
version and info page very soon, we'll make an
announcement once those are ready, in the
meantime, you can grab the Kindle version
immediately.
I might be a little biased, but I believe this is
our best issue yet.
You'll be able to have a look at the table of
contents and the first article or two on Amazon
at the preview at the above link.
As always, if you like what you see please leave
a review as they help us out greatly.
Yours in Strength,
Brooks Kubik
I am happy to report that the May/June issue of
The Dinosaur Files is now available in the Kindle
format.
This is an extra long issue to make up for getting
a bit behind with the recent big move and all, but
at any rate, you can get your copy asap by sprinting
over to this link:
http://www.brookskubik.com/
We will have the downloadable pdf ready shortly, since we got the kindle version done first this
time around, we wanted to get it out to the Dino
Nation as soon as we could. Look for the PDF
version and info page very soon, we'll make an
announcement once those are ready, in the
meantime, you can grab the Kindle version
immediately.
I might be a little biased, but I believe this is
our best issue yet.
You'll be able to have a look at the table of
contents and the first article or two on Amazon
at the preview at the above link.
As always, if you like what you see please leave
a review as they help us out greatly.
Yours in Strength,
Brooks Kubik
The Once Every Two Weeks Workout
Hail to the Dinosaurs!
One quick note, and then we'll talk training.
1. The May-June Dinosaur Files.
The May-June issue of The Dinosaur Files
should be available on Kindle sometime
later today.
I'll send an email with a link when the
little monster is ready to go.
We'll put the PDF version up as fast as
we can.
Be looking for the email re: the Kindle
release - and when you see it, please
head on over to the Kindle site and take
a look - even if you plan on getting the
PDF version. The more traffic we have
on the Kindle site, the better we'll do.
2. "Can I Train Once Every Two Weeks?"
On the training front, here's an interesting
question about workout frequency.
I'm a big fan of abbreviated training and ultra-
abbreviated training, where you follow a divided
workout system and train each exercise once
a week.
Many Dinos have made enormous progress --
often the best gains of their lives -- by following
an abbreviated or ultra-abbreviated program.
For details, see Strength, Muscle and Power
or Dinosaur Training Secrets, Vol. 1. I cover
abbreviated and ultra-abbreviated training
in detail in both of these books -- explain
how I began to follow an abbreviated
program -- detail the results -- and give
plenty of great workouts for you to use.
Some older Dinos have made great gains on
a once a week workout. I've covered these
in various issues of The Dinosaur Files
newsletter and the Dinosaur Files
Quarterly.
So the question becomes, would even more
rest between workouts be even better?
Here's an interesting email from a 44-year old
Dino who is wondering if training each exercise
once every two weeks might work for him:
"I'm a 44-year old trainer. I was reading an
article of yours about abbreviated training,
which I'm a big fan of.
I read another article by a guy who trains his
body parts every two weeks. Upper body one
week, then lower the next.
I usually do upper body one day per week, and
lower body another day per week.
But due to age, etc., I was thinking of trying
something like this:
1. Do Trap Bar deads, chins, neck and farmers
walks in week one.
2. Do military press, inclines and rows in week
two.
3. Do Romanian deadlift, heavy leg press, calves
and farmers walk in week three.
4. Do bench, dips and rows in week four.
I take a two-week break every couple of months
or so at the end of a cycle, and always come back
and crush it. So why couldn't I make progress
always having a two-week break between
body-parts?
What do you think?
Kenny"
Well, as you might expect, I have a number of
thoughts about this program.
1. You're not doing different body-parts every
two weeks -- you're doing upper body one week
and lower body the next, but with different
exercises.
a. That's a bit nit-picky, but if I don't mention it,
I'll be buried in emails from readers who point
this out.
2. From a strength and muscle perspective, this
should work fine for an advanced trainee who
is handling BIG weights and training with very
high intensity in each workout.
a. The extra rest days would probably be a
plus for such a trainee.
3. For a newbie or even an intermediate, you
would not be training often enough for good
progress.
a. Newbies need to train each exercise 3x per
week to learn the proper movement pattern.
b. They also need to make training a regular
habit. Once every week or more will not be
often enough to develop the training habit.
4. The program may work better if you do each
of the four workouts every four days -- or every
five days -- rather than once every seven days.
a. We set up our workout schedules using a
seven-day training week, but that's just
because we have a seven-day week in
the calendar.
5. The program would work better for basic
strength and muscle building exercises (which
you are doing), or for powerlifting, than for
Olympic weightlifting.
a. Weightlifting requires more frequent training
because you need to work so much on skill,
technique, flexibility and mobility.
b. That said, many Masters age weightlifters
program certain exercises -- such as pulls or
squats - much less often than snatches and
clean and jerks. In other words, they train
the movements that require greater technique
more frequently than they train the basic
strength movements.
c. For example, an older lifter might do
the deadlift and shrug or the Olympic style
deadlift once every two weeks. So that's
similar to what you are thinking about
doing.
6. I prefer more frequent workouts because
I use my training as a stress-reliever. Many
older Dinos feel the same way. So I prefer
3x per week on a divided workout schedule.
6a. Some older Dinos also train more often
because they train with a friend or family
member (often a son or daughter) who
does better on a more frequent program.
6b. And some older Dinos lift once a week
and do other things (such as martial arts
training or cardio work) on other days.
7. The bottom line is -- if it interests you, give
it a try and see what happens. If it works,
that's great -- and if not, you can always go
back to a program with more frequent
workouts.
As always, thanks for reading and have a
great day. If you train today, make it a good
one!
And don't forget - be looking for the email
with the link to the Kindle edition of the
May-June Dinosaur Files!
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. Dinosaur Training Secrets, Vol. 1 is
available in hard-copy, PDF or Kindle e-book:
Hard-copy:
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
For the PDF version, go to our products page
and look for the section with our PDF products:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "It doesn't matter if
it's different or unusual. What matters is whether
it works." -- Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk training.
1. The May-June Dinosaur Files.
The May-June issue of The Dinosaur Files
should be available on Kindle sometime
later today.
I'll send an email with a link when the
little monster is ready to go.
We'll put the PDF version up as fast as
we can.
Be looking for the email re: the Kindle
release - and when you see it, please
head on over to the Kindle site and take
a look - even if you plan on getting the
PDF version. The more traffic we have
on the Kindle site, the better we'll do.
2. "Can I Train Once Every Two Weeks?"
On the training front, here's an interesting
question about workout frequency.
I'm a big fan of abbreviated training and ultra-
abbreviated training, where you follow a divided
workout system and train each exercise once
a week.
Many Dinos have made enormous progress --
often the best gains of their lives -- by following
an abbreviated or ultra-abbreviated program.
For details, see Strength, Muscle and Power
or Dinosaur Training Secrets, Vol. 1. I cover
abbreviated and ultra-abbreviated training
in detail in both of these books -- explain
how I began to follow an abbreviated
program -- detail the results -- and give
plenty of great workouts for you to use.
Some older Dinos have made great gains on
a once a week workout. I've covered these
in various issues of The Dinosaur Files
newsletter and the Dinosaur Files
Quarterly.
So the question becomes, would even more
rest between workouts be even better?
Here's an interesting email from a 44-year old
Dino who is wondering if training each exercise
once every two weeks might work for him:
"I'm a 44-year old trainer. I was reading an
article of yours about abbreviated training,
which I'm a big fan of.
I read another article by a guy who trains his
body parts every two weeks. Upper body one
week, then lower the next.
I usually do upper body one day per week, and
lower body another day per week.
But due to age, etc., I was thinking of trying
something like this:
1. Do Trap Bar deads, chins, neck and farmers
walks in week one.
2. Do military press, inclines and rows in week
two.
3. Do Romanian deadlift, heavy leg press, calves
and farmers walk in week three.
4. Do bench, dips and rows in week four.
I take a two-week break every couple of months
or so at the end of a cycle, and always come back
and crush it. So why couldn't I make progress
always having a two-week break between
body-parts?
What do you think?
Kenny"
Well, as you might expect, I have a number of
thoughts about this program.
1. You're not doing different body-parts every
two weeks -- you're doing upper body one week
and lower body the next, but with different
exercises.
a. That's a bit nit-picky, but if I don't mention it,
I'll be buried in emails from readers who point
this out.
2. From a strength and muscle perspective, this
should work fine for an advanced trainee who
is handling BIG weights and training with very
high intensity in each workout.
a. The extra rest days would probably be a
plus for such a trainee.
3. For a newbie or even an intermediate, you
would not be training often enough for good
progress.
a. Newbies need to train each exercise 3x per
week to learn the proper movement pattern.
b. They also need to make training a regular
habit. Once every week or more will not be
often enough to develop the training habit.
4. The program may work better if you do each
of the four workouts every four days -- or every
five days -- rather than once every seven days.
a. We set up our workout schedules using a
seven-day training week, but that's just
because we have a seven-day week in
the calendar.
5. The program would work better for basic
strength and muscle building exercises (which
you are doing), or for powerlifting, than for
Olympic weightlifting.
a. Weightlifting requires more frequent training
because you need to work so much on skill,
technique, flexibility and mobility.
b. That said, many Masters age weightlifters
program certain exercises -- such as pulls or
squats - much less often than snatches and
clean and jerks. In other words, they train
the movements that require greater technique
more frequently than they train the basic
strength movements.
c. For example, an older lifter might do
the deadlift and shrug or the Olympic style
deadlift once every two weeks. So that's
similar to what you are thinking about
doing.
6. I prefer more frequent workouts because
I use my training as a stress-reliever. Many
older Dinos feel the same way. So I prefer
3x per week on a divided workout schedule.
6a. Some older Dinos also train more often
because they train with a friend or family
member (often a son or daughter) who
does better on a more frequent program.
6b. And some older Dinos lift once a week
and do other things (such as martial arts
training or cardio work) on other days.
7. The bottom line is -- if it interests you, give
it a try and see what happens. If it works,
that's great -- and if not, you can always go
back to a program with more frequent
workouts.
As always, thanks for reading and have a
great day. If you train today, make it a good
one!
And don't forget - be looking for the email
with the link to the Kindle edition of the
May-June Dinosaur Files!
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. Dinosaur Training Secrets, Vol. 1 is
available in hard-copy, PDF or Kindle e-book:
Hard-copy:
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
For the PDF version, go to our products page
and look for the section with our PDF products:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "It doesn't matter if
it's different or unusual. What matters is whether
it works." -- Brooks Kubik
***********************************************************************************
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