12/15/2015 Dinosaur Training: abbreviate workouts

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Dinosaur Training

An Interesting Training QuestionHail to the Dinosaurs!

We'll cover today's training question in justa minute, but forst, let me cover some newsand updates:

1. Dinosaur Training Secrets, Vol. 1

Has become a certified best-seller on Amazon,blasting into the top 10 list for its category --and even making it up to number 4 on thelist for awhile.

That's great, because it shows you just how many people around the world are interested in hard-nosed, old-fashioned strength trainingand muscle building.

If you haven't already grabbed a copy, now'sthe time:

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

And please post a review on the Amazon site. The reviews really help to spread theword. Remember, there are still plenty of trainees who don't know a Dinosaur froma donut. Your reviews help bring them intothe Dino Gym -- and that's a good place forthem!

2. The Dinosaur Files quarterly, Issue No. 2

Is being printed this week, and we should beable to ship the little monster on Friday orMonday. Go here to grab your copy:

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

On the training front, here's an email that came in this week -- with an interestingtraining question:

"I really wanted to thank you for allowingpeople living overseas to read your newbook on Kindle. I waited a long time for that. I hope your other books will be onKindle as well.

I finished the book and I am going to implement some of the ideas.

I have one question.

About Me

Brooks Kubik

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Showing posts with label abbreviate workouts. Show all posts

12/15/2015 Dinosaur Training: abbreviate workouts

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I can't train three days per week for anhour each time. I can train four days for40 minutes.

Can I take the three days and span it across four?

Avichal"

Thanks for your email and your kind words,Avichal. I'm glad the e-book option has workedfor you. We'll continue to make plenty of greatDinosaur Training info available on Kindle --as well as in hard-copy for those who preferthe hard-copy option.

I'm also glad you are going to take action andimplement some of the ideas in the book. That'simportant. Too many people read a book, get allexcited about it -- and then fail to take action.That's a shame, because in strength training,taking action is always important (to put it mildly).

As for your question -- I take it that you are looking at a three-day per week dividedworkout and asking if you can split it into four sessions.

Not add extra exercises -- but split the three-dayprogram I outlined in the book into four days.You definitely can do that. I've done it before,with good success.

Just be sure not to do exercises on back toback days that would hit the same muscle groups. Doing squats one day and deadliftsthe next day would be a bad idea for mostof us.

You might try putting your arm exercises together on one day. That's how I did it,and it worked well. I had more time and energy to focus on squats and deadliftson the days when I did those exercises.

Or you might do your gut, grip and neck work one day per week, all in one workout.Another option is to train three days per week,but use four different workouts. So you would do the first three workouts in week 1 -- and inweek 2 you would do the fourth workout,followed by the first and second workouts -- and continue in week 3 with workouts three,four and one.

That's not a bad way to do things. It builds plenty of variety into your weekly schedule.A third option is to train a little bit faster -- and see if you can squeeze everything youneed to do into a 40 or 45 minute workoutthree times per week.

So those are the options. Choose one, and give it a try -- and keep me posted on your progress!

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To everyone -- as always, thanks for reading,and have a great day. if you train today, makeit a good one!

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the new DinosaurFiles quarterly:

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

P.S. 2. My other books and courses are righthere at dinosaur Headquarters:

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

P.S. 3. Thought for the Day: "Read, study, think, and plan -- and take action."-- Brooks Kubik

************************************************ Posted by Brooks Kubik at 6:38 AMLabels: abbreviate workouts, Dinosaur Files, dinosaur training e-book, dinosaurworkouts, divided workouts, real world training

Is this Overtraining?Hail to the Dinosaurs!

A quick note before today's message:

I'll be on SuperHuman Radio today from12:00 to 1:00 EST. Catch the show liveor listen to the download.

The SuperHuman Radio homepage is right here:

http://superhumanradio.com/

Hope you can join us!

On the training front, here's an emailfrom Rob Richley with a training question.

"Hi Brooks,

I always train before wok at 6:30am andas I am pressed for time I prefer a 4 dayroutine with only a few movements persession.

I`m currently doing this:

Mon - Incline DB press

Tue - Row or weighted pullup

Thursday - Press

Fri - Squat / Trap Bar Deadlift

Recently I`ve read this routine couldbe bad for the shoulders because theyare actually being hit three times per

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week on Mon, Tues and Thursday.

Is there any other way of structuringit to keep it short and productivewithout hitting the shoulders toomuch?

Rob"

Rob -- Thanks for the email and thequestion. It's similar to many emailsI get about workout frequency.

I do NOT think you're training yourshoulders too often!

The Mon and Tues workouts involve theshoulders, but the only day where you hit the shoulders hard with a directexercise is Thurs, when you do the overhead press. That's not too much work at all. Especially if you're only doing one exercise per workout,and using sensible sets and reps.

Now, if your shoulders are botheringyou, there's a problem and you need to figure out what it is. It's not toomuch training -- but it might be howyou perform your exercises, or you maybe going too heavy too often, or you mayneed to change exercises a bit.

For example -- if you go heavy on the DB incline press and lower the bellstoo far to "get a stretch" - you canhurt your shoulders. In fact, that's not at all uncommon.

Or -- on weighted pull-ups, you mightdrop too fast, twist as you pull yourbody up, or stretch too much at thebottom of the rep -- and hurt yourself.Again, that's not uncommon.

Or -- you might find that barbell pressesare hard on your shoulders -- but push presses are fine -- or dumbbell pressesare fine.

Anyhow, your program looks good. Don'tchange it just because of somethingyou read on the interwebs. (Which isa whole other discussion . . .you can'timagine how many guys and gals get offcourse because of stuff they read on the interwebs. But we'll cover thattopic another day.)

To everyone -- as always, thanks forreading, and have a great day. If youtrain today, make it a good one!

Yours in strength,

Brooks Kubik

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P.S. For more advice about building strong, powerful shoulders -- and aboutavoiding shoulder problems -- grab this:

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

P.S. 2. For more about shoulder wreckersand other exercises to avoid, grab this:

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

P.S. 3. Thought for the day: "Do what works,and pay no attention to anything else."-- Brooks KubikPosted by Brooks Kubik at 4:42 AMLabels: abbreviate workouts, abbreviated training, dinosaur exercises, dinosaurworkouts, sets and reps, shoulder training

How to Train on a Time Budget!Hail to the Dinosaurs!

Lots of readers love to train, butthey're crunched for time.

So the question becomes, how do youget a great workout in a limitedamount of time?

Here's how I do it.

1. Start with a warm-up. Ten minutesof gentle stretching and some simple mobility drills. Work all the joints,and pay extra attention to areasyou'll be training or areas that areextra tight.

If you have Indian clubs, use them aspart of your warmup.

2. Now do one or two primary exercises.Squats, front squats, deadlifts, TrapBar deadlifts, presses, push presses, pull-ups, bench presses, power cleans,power snatches, power clean and press,power clean and push press or yourchoice of any of the heavy duty dumbbell exercises featured inmy book, Dinosaur Dumbbell Training.

Sets and reps are up to you. I prefermultiple sets of low reps or multiplesets of singles. You might enjoy thatapproach, or you might prefer higherreps. Do what you prefer -- and whatworks for YOU!

3. Finish up with gut, grip and neckwork. One or two sets of each.

That's it. You're done -- and yourworkout probably took 30 to 45 minutes, including warmups.

Train two or three times a week, and mix things up. Do different primary exercises

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in each workout. For example, squats onMon, presses on Wed and deadlifts onFriday.

No time to train?

I don't think so!

As always, thanks for reading and have agreat day. If you train today, make it agood one!

Yours in strength,

Brooks Kubik

P.S. For specific workouts, grab a copy ofChalk and Sweat:

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

P.S. 2. My other books and courses are righthere -- take a look and see what you need tocomplete your Dinosaur Library:

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

P.S. 3. Thought for the Day: "You can't maketime, but you can use it wisely." -- BrooksKubik

Posted by Brooks Kubik at 4:39 AMLabels: abbreviate workouts, abbreviated workouts, cellar-dwellers and garage gorillas,dinosaur workouts, quality training, real world training

Gray Haired Dino Gets Great Results!Hail to the Dinosaurs!

Two quick updates, and then some trainingtalk.

1. Dinosaur Dumbbell Training is at theprinter and will be ready to ship SOON!I'll keep you posted when I have a firmship date from the printer. It's takenlonger than expected because it has somany photos and pages -- it took my layout team a long time to get it alltogether. But it looks GREAT -- and it weighs in at over 200 8 1/2 x 11 pages.

If you haven't reserved your copy yet, now's the time:

http://brookskubik.com/dinosaur_dumbbelltraining.html

2. I'm working on the first issue of the new and improved quarterly Dinosaur Filesnewsletter. If you have an idea for an article, or if you want to run a classifiedor box ad, shoot me an email. Also, I'll send a link to the subscription page ina week or two.

And now, let's talk training.

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Dr. Clifford Levy is one of our olderDinos who's been getting GREAT resultson a very simple twice a week workout. Note that he is back to barbell anddumbbell work after a period of nearly 20 years, and that he is approachingweights that he has not lifted since 1984. That's pretty impressive!

"Brooks,

Just want to tell you how much this grayhair likes your training ideas. After taking20-plus years off from barbells and DB's, I have been back at it for 2-plus years. I didspend those "off years" lifting heavy awkwardobjects.

I train 2x/week:

Monday: Bench press, squats and chins.

Thursday: Deadlift, press, and rows.

I add some gut work and farmer's walkwhen I can and it works well.

I add weight to the bar almost every monthand hope to hit 300, 400, 500 again beforethe end of the year. I last did that in 1984.

Keep writing -- your work is inspiring.

Lee"

Lee -- Thanks for sharing that. It lookslike you are doing everything right in your training -- including:

1. Two workouts per week.

2. Divided workouts.

3. Abbreviated training.

4. Basic, compound exercises.

5. Some supplemental gut workand the farmer's walk for gripstrength and over-allconditioning.

6. Setting high but notimpossible poundage goals.

7. Adding weight to the barregularly, but slowly.

Keep me posted on your training and yourprogress, and let me know when you hit the300/400/500 numbers.

To everyone -- as always, thanks for readingand have a great day. If you train today,make it a good one!

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Yours in strength,

Brooks Kubik

P.S. Gray Hair and Black Iron is the best andmost complete book ever written about serioustraining for older lifters:

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

P.S. 2. My other books and courses are availableright here at Dinosaur Headquarters:

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

P.S. 3. Thought for the Day: "Everyone needs totrain smart, but older lifters need to traindouble smart." -- Brooks Kubik

Posted by Brooks Kubik at 8:47 AMLabels: abbreviate workouts, abbreviated training, cellar-dwellers and garage gorillas,dinosaur workouts, gray hair and black iron, real world training, training for older lifters

Less Is More -- Abbreviated Training for Strengthand Muscle Mass!Hail to the Dinosaurs!

I had a great workout last night. Itwas the kind of workout I like best:short, hard and heavy.

It consisted of two exercises:

1. Split style jerks from the rack

2. Front squats

The previous workout was also a goodone. It consisted of three exercises:

1. Power cleans

2. Clean grip high pulls

3. Clean grip deadlifts

And the workout before that -- anothergood one -- also consisted of three exercises:

1. Power snatches

2. Snatch grip high pulls

3. Snatch grip deadlifts

Are you starting to notice a pattern?

I call workouts like this "abbreviatedtraining." It's something I've been doingfor a long, long time, and I've always found it to be the most effective wayfor me to train. And based on feedbackfrom Dinos around the world, many other trainees have found that abbreviated

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training works best for them, as well.

Of course, you don't have to do Olympiclifting. You can do squats, deadlifts orTrap Bar deadlifts, military presses, bench presses, bent-over rowing, etc.You can use bodyweight exercises, you can do an all-dumbbell program, youcan use sand-bags, you can usekettlebells, you can lift logs,rocks or barrels, you can use cables,you can push cars or trucks -- or doanything else you feel like doing.

The point is, whatever kind of equipment you use, you don't need to do lots of different exercises every time you train.It works much better to stick to twoor three exercises and work them intothe ground.

Beginners are an exception to the rule. Beginners should do six to ten exercisesfor one set each. They should train threetimes a week on a total body program. Theyneed to do that to develop a good foundationfor heavier training later on. And it's the best way to learn how to perform thedifferent exercises.

But for intermediates and advanced trainees,abbreviated training is your ticket to BIGGAINS!

I always like to hear from you, and I'd lovesome success stories from Dinos who have had good luck with abbreviated and ultra-abbreviated (one exercise per workout)training.

As always, thanks for reading and have a great day. If you train today, make it agood one!

Yours in strength,

Brooks Kubik

P.S. You can learn more about abbreviated and ultra-abbreviated training in my booksand courses, including these little monsters:

1. Dinosaur Training: Lost Secrets of Strengthand Development

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

2. Strength, Muscle and Power

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

3. Gray Hair and Black Iron

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

4. Dinosaur Bodyweight Training

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

5. Dinosaur Dumbbell Training

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

P.S. 2. Thought for the Day: "Less is more because youcan lift harder and heavier when you use abbreviatedand ultra-abbreviated training." -- Brooks KubikPosted by Brooks Kubik at 9:16 AMLabels: abbreviate workouts, abbreviated training, abbreviated workouts, buildingstrength and muscle, dinosaur workouts, real world training

The Infamous "How Much Rest?" Question!Hail to the Dinosaurs!

I get lots of questions about how howlong to rest between sets.

The answer is -- it depends.

It depends on the exercise you are doing.You need more rest between sets of heavyor deadlifts than between sets of pressesor curls.

It depends on how heavy you go. If you're hitting extremely heavy weights (for you),then you need more rest than if you're going lighter.

Thus, a lifter training on a Light, Mediumand Heavy schedule might use different restperiods on different days.

It depends on what kind of shape you arein. If you're in good shape, you require less rest between sets. And as you improveyour condition, you may be able to reduce your rest times a bit.

It depends on the type of training you aredoing. An Olympic weightlifter doesn't wantto get a pump (because his muscles need tobe loose and flexible for his lifting), sohe'll rest long enough to be fully recoveredfrom set to set.

It depends on your exercises. If I do one armdumbbell lifts, I do a set with my right handand then I do a set with my left hand withoutvery much rest in-between sets. Ditto for one-handed grip work.

It depends on whether you're doing warm-upsets or work sets. You can rest less betweenwarm-up sets and longer between work sets.

It depends on the weather. If it's hot, youmay need more rest. If it's cold, you mayneed less rest to stay warm.

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12/15/2015 Dinosaur Training: abbreviate workouts

http://www.dinosaurtraining.blogspot.com/search/label/abbreviate%20workouts 11/11

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It depends on how much time you have totrain. Life intrudes sometimes, and there are days when the only way to train is tomake it a fast one.

It depends on how you're feeling. We allhave high energy days and low energy days. On a high energy day, you may train a bitfaster (but then again, you may train atyour regular pace but train heavier or go for more reps).

The bottom line is, there's no magic answerhere. The answer isn't a certain number of seconds or a particular number of minutes.

The bottom line, though, is this -- you need to monitor your progress, and you need to push to add weight to the bar. If you're getting stronger, you're doingwhat you need to do. If not, think thingsthrough and make the necessary adjustments.

I've said it before and I'll say it again. This stuff's not rocket science.

But then, NASA isn't sending any moreastronauts to the moon, but plenty of usare still hitting it hard and heavy -- somaybe we're doing better than the rocketscientists!

Yours in strength,

Brooks Kubik

P.S. A great big THANK YOU! to everyone whohas reserved a copy of my new book, DinosaurDumbbell Training. Read all about it righthere:

http://brookskubik.com/dinosaur_dumbbelltraining.html

P.S. 2. My other books and courses (and DVD's)are available here -- and remember, you can save clams on shipping and handling by ordering two or more Dinosaur training products at one time:

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

P.S. 3. Thought for the Day: "At one point inyour life, you live to lift. Later, you lift tolive. But it's always about living and lifting."-- Brooks KubikPosted by Brooks Kubik at 11:35 AMLabels: abbreviate workouts, Dinosaur Training, dinosaur workouts, rest between sets,sets and reps

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