My Favorite System of Single Rep Progression

Hail to the Dinosaurs!

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

1. The August-September Dino Files

We've been getting great feedback on the
August-September issue of Ther Dinosaur
Files. If you haven't already grabbed the
little monster, do it now:

Kindle edition

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If you order the Kindle edition, please give
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And as always, shoot me an email and let
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By the way, the October issue of The Dino
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another great issue.

2. Back Issues of The Dinosaur Files

See the PDF downloads section on our
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is timeless, and you'll want to be sure
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in Kindle format if you prefer Kindle.

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. Thought for the Day: "Think it
through, make a plan, chalk up, and
train." - Brooks Kubik

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Buried in Hate Mail

Hail to the Dinosaurs!

Yesterday's email focused on the idea
that when it comes to training, less is
more.

As in, the vast majority of trainees will
do better on short, hard, heavy,
abbreviated workouts and divided
training programs than on anything
else.

As in, most trainees will do best on two
or three workouts per week.

As in, most trainees will do best on
low volume, e.g., 5 x 5, or 5 x 5 plus
1 x 3 and 1 x 1, or (as I covered
yesterday) starting light and working
up to one top single for the day.

As in, it's much better to focus on a
small number of good exercises and work
them hard rather than do a wide variety
of exercises in order to "train the muscles
from all angles."

As in, abbreviated and ultra-abbreviated
workouts rock.

As in, keep your workouts short, simple,
hard and heavy - and make them
progressive - and stop worrying about
all the other stuff.

In response, I was buried in hate mail.

It's amazing how some things push
people's buttons.

One of those things is the idea that
short, simple, basic, old-fashioned
workouts work better than anything
else - and far better than the high
volume programs the muscle media
has been pushing since before I was
born - and that the most of the
"experts" are still pushing.

Anyhow, I got lectured, scolded, flamed,
insulted and trolled.

And a lot of people wrote in to tell
me that they didn't think I knew what
I was talking about.

Others wrote in with the ever popular
"I want to try it - but I just don't think it
will work" comment.

Which is sort of like Fox Mulder's famous
poster in the X-Files: "I WANT TO BELIEVE.

Well, this is about strength training, not
about extra-terrestrials, para-normal
phenomena and global conspiracies.

It's not about belief.

You can test this stuff.

You can give Dino-style strength training
an honest try and see what happens.

If it doesn't work, you can go back to your
current way of training. No big deal.

But if it works - if you end up getting the
best results of your life - and doing it with
LESS training than ever before - isn't that
something pretty darn valuable?

Perhaps even something transformative?

Or life changing?

So please - hold off on the hate mail.

Don't write and tell me all the reasons
why Dino Training won't work.

Instead, give it a try.

And then write and tell me about the
results.

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're a younger trainee, get started
on the path to training sanity with Dinosaur
Training: Lost Secrets of Strength and
Development:

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

Older trainees (age 35 and up) should also
grab Gray Hair and Black Iron:

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

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

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

P.S. 3. Thought for the Day: "You can think
of a 100 reasons why it won't work - or you
can give it a try and see for yourself."
- Brooks Kubik



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Which Is Best - 5, 10 or 20 Singles?

Hail to the Dinosaurs!

Here's an interesting question:

Hi Brooks,

I have read your books and I have
a question for you.

What method gave you the best
strength gains: doing 5 singles,
10 singles, or 20 singles after
warming up?

Phil

The answer is NONE OF THEM!

My very best gains came from
doing a series of progressively
heavier singles, working up to
ONE heavy single.

For example, starting at 135 in
the bottom position bench press,
and doing 135 x 1, 225 x 1, 315
x 1, 365 x 1, and 405 x 1.

Or starting at 125 in the barbell
clean and press and working up to
a top single with 270 or 275 for 1 -
making 20 pound jumps to get there.

125 x 1, 145 x 1, 165 x 1, 185 x 1,
205 x 1, 225 x 1, 245 x 1, 260 x 1
and 270 or 275 x 1.

I've done workouts where I did 5
heavy singles, or 10 heavy singles,
or 20 heavy singles, and they all
worked well - but the BEST program
I ever used was to work up to ONE
heavy single, and then stop.

I cover my exact workouts during this
period in Strength, Muscle and Power.
For details, grab a copy a copy:

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

Looking back, I think I would have
done even better if I had tried a
program where I ran two programs in
different weeks - doing 5 heavy singles
one week, and one heavy single the next
week, and alternating from week to week.

Or where I used a program where I worked
up to one heavy single, and over time,
gradually worked up to five heavy singles.

But that, as they say, is another story -
and something we'll cover in another email.
If you're interested, see Dinosaur Training
Secrets, Vol. 3 - my course covering old
school progression methods:

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

It's also available in PDF and Kindle - see the
PDF and Kindle links at our products page:

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

The big takeaway is this: less is often (or
usually) (or almost always) better.

It takes much less training than you think
to make great gains.

And if you can get the job done with LESS
training, why do MORE?

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. Be sure to grab the August-September
issue of The Dinosaur Files in your choice of
PDF or Kindle edition:

Kindle edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html

PDF edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016.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: "It takes hard
work, intelligently applied, over a reasonable
period of time - but it doesn't mean you have
to live in the gym all day." - Brooks Kubik

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Squat and Deadlift Variations for Dinosaurs

Hail to the Dinosaurs!

I thought you'd enjoy some feedback from
other Dinos about squats and deadlifts and
how they've been training them:

Once a Week Works Great!

I'm squatting once a week and deadlifting
once a week.

Things are going pretty well at 42 years
old!

William B.

(Note: This is how I did it for many years,
and it works great. Brooks)

The Split Set System

I gave 20 rep squats a try 30 years ago.
Did them once a week, front squats later
in the week, and deadlifts every two weeks.

Worked up to 3 plates and a dime on each
side, weighing 225 at 6'4".

Today, two months shy of my 53rd birthday,
I've thought of rotating them in once every
four weeks with one caveat: I would do 4 sets
of 5 reps with very little rest between sets.
Maybe 15 seconds. Just enough to take the
bar off my back, re-position and re-tighten
my body.

The purists may scoff at this, but I've
found that my form starts to falter after 6
reps with heavy weight.

Jay K.

(Note: This was called "The Split Set System"
and was an old-school approach that some
trainees used for the 20-rep squat. It works
pretty well. Brooks)

Mixing It Up

I train every four or five days, using the Trap
Bar deadlift in each workout.

One day I go a bit heavier, and do 5 x 5,
starting light and adding weight each set.
Depending on how I feel that day, I may do
a total of 5 sets, 6 sets or 7 sets.

The other day, I go lighter, and on my final
set I try to do 10 to 12 reps. I always put 
the Trap Bar down and re-set on every rep.
10 to 12 reps with a moderate weight gets
me breathing good.

Jim F.

(Note: This is a good way to do it. Some Dinos
like to do 5 x 5 one week and 20-rep sets the
next week. They've reported good results from
this sort of schedule. Brooks)

As you can see, there are many different ways
to get it done - but the ways that work all focus
on hard work, intelligently applied, with ample
time for recovery and recuperation.

How about YOU? What are you doing? Shoot
me an email and let me know.

Yours in strength,

Brooks Kubik

P.S. Be sure to grab the Dinosaur Files in
your choice of PDF or Kindle editions. It's
your number one source for real world,
no-nonsense training advice:

Kindle edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html

PDF edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html

P.S. 2. My other books and courses -
and links to my hard-copy, Kindle and
ODF books and courses - are right here
at Dino Headquarters:

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

P.S. 3. Thought for the Day: "It's all about
training, resting, and recovering." - Brooks
Kubik

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Calling All Scottish Dinosaurs!

Hail to the Dinosaurs!

This is a special message for all of our many
Dinosaurs in Scotland.

One of our Canadian Dinos is going to visit
his family in Glascow this month.

He's looking for some good places to train
in Glascow or thereabouts.

He's also looking to head north and try his
hand at some of the traditional Scottish
lifting stones.

Perhaps the Inver Stone -or the Dinnie Stones -
or some of the other famous nature stones
in Scotland.

Anyhow, if you have any suggestions for
places to train - or if you'd like to email him
and arrange to train together - or if you'd
like to do some stonelifting with him - then
shoot me an email. I'll forward the info on
to him.

By the way, I've been to Scotland twice -
and would love to go back some day. It's
a beautiful country!

Yours in strength,

Brooks Kubik

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Training Frequency for 20-Rep Squats and Deadlifts

Hail to the Dinosaurs!

One quick note and then we'll talk iron.

1. The Dino Files

The Aug-Sept issue of The Dinosaur Files
is available in your choice of Kindle or PDF.

The Dinosaur Files is the best strength
training journal on the planet. Each issue
is jam-packed with real world, no-nonsense
training info, with articles by me and by
your fellow Dinos. Be sure to grab it!

Kindle edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html

PDF edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html

2. Training Frequency for 20-Rep Squats
and Deadlifts

As promised yesterday, we're going to talk
a bit about training frequency for 20-rep
squats and deadlifts.

The traditional advice for the 20-rep breathing
squat was to do them 3x a week.

That worked fro some trainees, but for others
it was too much, too often.

So people began to experiment with differrent
training frequencies.

Peary Rader experimented with twice a week
breathing squat workouts back in the 1930's,
and found (to his surprise) that he gained just
as well on twice a week workouts as he did on
three times per week workouts.

Rader later wrote about this in Iron Man - and
urged trainees to give twice a week workouts
a try.

His article raised such an uproar that one of his
regular writers, Bradley J. Steiner, had to urge
readers to back off and show some respect.

"Watch what you say about Peary Rader and what
he knows about training," said Steiner. "He's my
editor, and those are fighting words!"

That was sometime in the late sixties or early
seventies. I remember reading Peary's article and
wondering if it would work.

Meanwhile, some trainees experimented with
training every five or six days on the 20-rep
deadlift.

The ones who did made terrific progress.
Peary Rader wrote about that, too - but most
trainees didn't listen.

Even today, they don't listen.

They think you need to train every day. Or hit
every muscle group (or exercise) three times
a week.

Or squat every day (that's popular now).

Or deadlift every day (that's also popular now).

Heck, someone out there probably thinks you
need to squat or deadlift every hour to make
gains.

But the bottom line is this:

1. You won't build strength and muscle if you
don't recover from your workouts.

2. Those 20-rep squats and deadlifts are very
demanding - and require more recovery time
than less strenuous programs.

3. Twice a week is better than three times a
week for 20-rep workouts.

a. And consider going heavy one day and not
so heavy the other day.

4. Once every four to six days is fine. In fact,
it may be best for most of us.

5. Ditto for once a week.

6. And remember, you can always do one or
two upper body only workouts, plus one workout
where you hit 20-rep squats or deadlifts each
week.

a. No, 6 is what I would do.

7. Note to older trainees: Rest and recovery
is more important for you than ever.

Hope that helps - and I'd love to hear from
you on this one. Send me some feedback!

Yours in strength,

Brooks Kubik

P.S. I cover leg and back specialization in
detail in Chalk and Sweat - and in Strength,
Muscle and Power:

Chalk and Sweat

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

Strength, Muscle and Power

http://www.brookskubik.com/strength_muscle_power.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: "Train hard, heavy
and serious - and smart!" - Brooks Kubik

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A New Twist on 20 Rep Squats

Hail to the Dinosaurs!

One quick note, and then we'll talk iron.

1. The Dinosaur Files

The Aug-Sept issue of the Dinosaur Files is
available in your choice of Kindle or PDF
format.

Go here to grab the little monster:

Kindle edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html

PDF edition

http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html

If you grab the Kindle edition, please
post a 5 star review for us - and leave
a one or two line review. The reviews
really help us.

And, as always, pls shoot me an email
and let me know how you like this issue!

2. A New Twist on 20 Rep Squats

I started the morning with an email from
one of our long-time Dinos - who had a
very interesting question:

Hi Brooks,

Can you write about what modifications an
older Dinosaur would use to be able to do
breathing squats with a Trap Bar?

Thank you for all your advice, support and
motivation. I'm in the best over-all shape
and health of my life, and your no-nonsense
approach is a big reason why!

Zail K.

Thanks for your kind words, Zail. It's always
good to hear from you.

Many older Dinos prefer to use the Trap Bar
for their lower body training. It's often easier
and more forgiving for them than a squat bar.

So your question is a natural.

There are at least three different ways to do
breathing squats with a Trap Bar.

1. 20 Non-Stop Reps

You can hold the bar in your hands for the full
20 reps without letting go or putting it down.

The problem with this approach is that your grip
will usually give out before you finish the set.

You could use straps, but even so, there's another
important consideration - you need to make sure
you perform each rep in perfect form, with a flat
back.

Most guys who do 20 non-stop reps will start to
round their back - and that's no good, especially
for an older Dino.

I prefer to lower the bar - not drop it, but lower
it - re-set, and then perform the next rep.

Which leads us to . . .

2. 20 Singles

This is my preferred way of doing high rep deadlifts.
You break the set of 20 reps into 20 singles - and
do each one in perfect form.

This works well with breathing deadlifts because it
lets you focus on plenty of deep breathing on each
rep.

And that leads us to . . .

3. The Breathing Part

You can lower the bar to the floor, stand up and do
your breathing, and then do the next rep, lower the
bar, stand up and repeat.

Or - you can can complete the rep and do your
breathing with the bar in your hands.

I prefer the latter - because it means you're doing
a heavy shrug with each breath.

Deep breathing with a bar in your hands will work
your lungs to the max - as well as hitting pretty much
everything else.

It's a stand on your feet, total body, muscle mass
and strength building classic.

Also, note that you can do one deadlift followed
by one or two shrugs with the bar in your hands -
lower the bar - let go, sand up and take another
5 or 6 deep breaths before the next rep. That's
actually a very practical and effective way of
doing it.

After your deadlifts, so a set of LIGHT breathing
pull-overs - or maybe two or three sets!

4. Training frequency

We'll cover training frequency tomorrow - be
looking for it!

Yours in strength,

Brooks Kubik

P.S. For more about result-producing and effective
workouts for older Dinos, 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:

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

P.S. 3. Thought for the Day: "Older and smarter
can mean older and stronger." - Brooks Kubik

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