12/15/2015 Dinosaur Training: 5 x 5 training

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Dinosaur Training

How to Develop and Maintain the Training Habit!

Frank Gotch - Old-school Wrestling Champion.

Hail to the Dinosaurs!

A 58-year old reader asked a question aboutwarm-up sets, and also mentioned that he istrying to get back into his training after a longlay-off of about three years or so.

He said he is starting to fall into a pattern oftraining for awhile, and then laying off for a long time before getting back into it.

He starts training, trains for a month or so,and then stops -- and doesn't get back into it for a couple of years. This has happenedseveral times. He wonders what he can do to stop the cycle.

So I thought I'd tackle both questions in acouple of emails. This is the first one.

Step one is to start training again -- and to keep on training WITHOUT FAIL (meaning NOMISSED WORKOUTS) until training becomes a HABIT.

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Brooks Kubik

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Showing posts with label 5 x 5 training. Show all posts

12/15/2015 Dinosaur Training: 5 x 5 training

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We used to refer to training programs and training schedules and training routines.The words "program," "schedule" and "routine" are not accidental word choices.They mean something. They mean that you need to train on a consistent and regular basis.

To do that, you need to train on a regularbasis, without any back-sliding or missedworkouts -- and you need to do it long enough to make training a regular part of your life.

And here's the good news: it only takes 30 days to establish the pattern.

That's just four weeks of regular training.

From there, you simply re-enforce the pattern. Again, it doesn't take long. Twomonths should do it.

So I want our on again, off again Dino tofollow a simple program that he can stick to like gorilla glue for ther next 30days -- and for the next 60 days after that.

In short, I want him to get back into thetraining habit -- and the success habit.

To get there, I'd like him to make it very easy to train, and very hard to come upwith an excuse to miss a workout.

I'd like him to train three times a week.More than that is too much, and won't give him adequate time for recovery. Less than that is too infrequent to maketraining a regular part of his life.

He's been doing a total body workoutwhere he does 8 to 10 different exercises.

I'd like him to change to a three-day perweek divided workout program. That will make each workout shorter and faster,and still allow adequate time for hiswarm-up and warm-up sets. At age 58, he needs to be doing a good warm-up, followed by several progressively heavierwarm-up sets on each exercise.

I want him to use the 5 x 5 system on allof his exercises, and to do four progressivelyheavier warm-up sets and one top set oneach exercise.

He should start light and easy and add asmall amount of weight to the bar on each exercise every week for the first four to six weeks -- and add weight every two weeks for the next six weeks.

His program should look like this:

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12/15/2015 Dinosaur Training: 5 x 5 training

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Mon

1. General warm-up

2. Military press or DB press 5 x 5

3. Back squat or front squat 5 x 5

4. Gut work -- 2 sets, low to medium reps

Wed

1. General warm-up

2. Bench press (barbell or DB) or incline press (BB or DB) 5 x 5

3. Pull-downs, pull-ups, barbell bent-overrowing or one-hand dumbbell rowing 5 x 5

4. Neck work with a headstrap or neckisometrics -- two sets

Fri

1. General warm-up

2. Bent-legged deadlift with regular bar orTrap Bar 5 x 5

3. Barbell or dumbbell curl 5 x 5

4. Close grip bench press 5 x 5

5. Grip work -- 2 or 3 sets

That's a good training program that willbuild some serious strength and muscle very quickly -- but each workout is shortand simple and it's really hard to look in the mirror and say, "I'm too tired to train"or "I don't have time to train."

Our trainee probably needs to clean up his diet and optimize his nutrition. He should read Knife, Fork, Muscle and follow the advice it contains. If he needs to lose weight, he should try the diet in GrayHair and Black Iron.

Our trainee also should start reading theDinosaur Files Quarterly -- because each issue contains articles from trainees justlike him -- who have found ways to keepon training no matter what obstacles theyface. Their stories are motivating, inspiring,and educational. They'll help him stick tohis training when things get tough.

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The Dinosaur Files Quarterly -- a goldmine of information, inspiration andmotivation.

After all, if someone else facing seriousobstacles can still find time to train, SOCAN YOU!

In 90 days, our trainee will look and feellike a new man -- and he'll be back to regular training for the rest of his life!

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 mentioned Gray Hair and Black Iron and Knife, Fork, Muscle -- as well as the Dinosaur Files Quarterly. Go here to grabthem:

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

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

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

P.S. 2 My other books and courses -- andlinks to all of my e-books on Kindle -- areright here:

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

P.S. 3. Thought for the Day: "Start now, and make sensible strength training a regular part of your life." -- Brooks Kubik

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12/15/2015 Dinosaur Training: 5 x 5 training

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***********************************************************************************Posted by Brooks Kubik at 8:21 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, back to the basics,dinosaur files quarterly, dinosaur workouts, real world training, training for older lifters,ultra-abbreviated training

What is the Best System of Sets and Reps forBuilding Strength and Muscle?Hail to the Dinosaurs!

I get tons of questions about sets and reps.Most of them are from someone asking me to give him "the best" system of sets and reps.

But I can't do that.

No one can.

That's because there is no "best" system ofsets and reps.

When you talk about sets and reps, you needto consider all of the following factors:

1. The "best" sets and reps vary from person toperson. What works best for ME may or may notwork best for you.

a. Reg Park did great with with 5 x 5. Three Mr.Universe wins. 500 pound bench press. One ofthe best bodybuilders of all time.

b. Tony Terlazzo used 5 x 5 -- and did okay, butthen switched to 5/4/3/2/1, sets of 3 and sets of2 -- and became an Olympic champion, and the best lifter of his era.

c. John Davis did great with 8 x 2. Six World championships and two Olympic gold medals.d. Tommy Kono liked heavy triples. It worked pretty darn well for him. Six World championships ,two Olympic gold medals, one Olympic silver medal.

e. Doug Hepburn thrived on heavy singles. He wonthe World weightlifting championship with them.

f. Peary Rader gained almost 100 pounds of musclewith 20 rep breathing squats. In terms of over-allgains, that's hard to beat.

2. The "best" sets and reps will vary from exerciseto exercise. What works best for barbell curls mayor may not work best for presses -- and what works best for presses may or may not work best for squatsand deadlifts.

2a. As a general rule, you should use lower reps on exercises that involve a high level of skill andtechnique, such as Olympic weightlifting. Mostweightlifters use singles, doubles and triples.

3. The "best" sets and reps will change for anyone based on their level of experience. What works bestfor a beginner is different than what works best for an intermediate or advanced trainee.

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4. What works "best' depends on what your goals are. The best set/rep system for building strengthis different than the best set/rep system for buildingendurance or "condition."

4a. Adding cardio work or upping your cardio maychange what sets and reps are best for you in yourstrength training.

5. The "best' sets and reps will change as you grow older. What works best for you at age 15 -- or age 25 -- or even age 35 -- will probably be different than what works best for you at age 45, 55 or 65.

5a. General rule: as you grow older, drop the volume.See Gray Hair and Black Iron for tips on age-appropriateworkouts for older Dinos.

6. The "best' sets and reps allow full recovery fromone workout to another. What allows full recovery willchange as you grow stronger. The stronger you are,the less training you need -- or can stand.

6a. For example -- a beginner who does 1 x 12 in thesquat with 55 pounds on the bar is going to have a much different effect on his body than an advanced man who does 3 x 5 with 350 or 400 pounds. The beginner's efforts are a mild stimulus for growth --the advanced man's workout hits his body like afreight train.

7. The "best" sets and reps are usually far less thanwhat you think they are. It's always easier to writedown a workout than to do it -- or to recover from it.

7a. The vast majority of trainees at all levels ofdevelopment fail to achieve their full potentialbecause they over-train -- meaning that they do too many exercises, too many reps and too manysets.

And finally, as a corallary to all of the above -- the "best' sets and reps are almost NEVER whatyou see in the muscle comics.

As always, thanks for reading, and have a greatday. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. For more about sets and reps -- and about productive, real world strength training and muscle building, grab any of my books and courses. Youcan find them right here -- along with links to allof my Kindle e-books:

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

P.S. 2. Thought for the Day: "Think, but don'tover-think. Train, but don't over-train." -- BrooksKubik

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

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12/15/2015 Dinosaur Training: 5 x 5 training

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Posted by Brooks Kubik at 7:18 AMLabels: 5 x 5 training, abbreviated training, building strength and muscle, dinosaurworkouts, heavy singles, sets and reps, single rep training, work sets

The Ever Popular Work Sets Question!Hail to the Dinosaurs!

Last week I outlined a 5 x 5 workout and then covered the question of poundage progression or weight jumpsfrom set to set as you moved from your first warmupset to your work set.

And that led several readers to ask the ever popular"How many work sets is best?" question.

"Is it better to do ONE work set on each exercise?"

"Or is it better to do TWO work sets?"

"Or are THREE work sets better?"

I refer to this question (because they're all the samequestion) as "ever popular" because readers ask itall the time.

If I had a nickel for every time someone sent me anemail and asked the "how many work sets" question,I'd be a wealthy man.

So here's the answer.

NONE of the three options are better. They're all good --but what works better depends on the trainee.

Now, having said that, let me note that doing two orthree work sets is very tough and very demanding.

So if you do multiple work sets, keep the number ofexercises to a minimum -- or only do the multiplework sets on one key exercise per workout and dothe one work set option for the other exercises.

And, of course, if your training time is limited or you're extra busy at work or school or thingsare extra hectic in your life -- then do one work set.

Older trainees often do better on one work setbecause it makes it easier to recover from yourworkout.

And, of course, you can mix things up.

You can do one work set in each exercise in weekone -- and do three work sets in each exercise inweek two (using a lighter weight) -- and alternate back and fourth from week to week.

I actually like that, because it gives you twodifferent lines of progression to follow -- one withyour weight for ONE work set and one with yourweight for THREE work sets.

Or you can do a program where you start with onework set and gradually buiuld up to three work sets,

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then add weight and drop back to one work set and repeat the process. That works very well.

So that's the answer.

The rest is up to you.

In other words -- pick one of the options and carrythrough.

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 reserve your copy of my new book,KNIFE, FORK, MUSCLE as we wind down the big pre-publication special:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. I cover 5 x 5 workouts -- and many other effective training programs -- in these books:

a. Gray Hair and Black Iron

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

b. Strength, Muscle and Power

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

c. Dinosaur Training

http://www.brookskubik.com/dinosaur_training.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: "Make a plan, and test itin the gym. Make adjustments as necessary. It's thatsimple." -- Brooks Kubik

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Posted by Brooks Kubik at 6:13 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, dinosaur workouts,real world training, sets and reps, training for older lifters, work sets

A Simple Solution to a Common Problem (Part 2)Hail to the Dinosaurs!

First of all, let me say THANK YOU to everyonewho stepped up and placed an order for KNIFE,FORK, MUSCLE. As always, we appreciate yoursupport.

Be sure to check out the cover photo -- it lookspretty darn good.

http://brookskubik.com/dinosaur_nutrition.html

On the training front . . .

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In yesterday's email, we were discussing anemail I rec'd from a 24-year old Marine whois training 4 times a week, doing squats anddeads 2-3 times a week, and running or pushing a prowler (weight sled) on his"off" days.

(By the way, exactly 27 readers asked whata prowler was -- it's a weight sled. You pushit for cardio work.)

He feels like he's overdoing things and askedme to outline a schedule thatmight work better.

So here's a suggestion:

Mon

1. Squats 5 x 5 or 5 x 6

2. Standing barbell curl 4 x 6 or 5 x 5

3. Close grip bench press 4 x 6 or 5 x 5

4. Gut work, grip work and neck work ofyour choice - several sets of each

Note: work the neck extra hard to helpprovide a muscular cusion to protect against concussion in combat situations, motor vehicle accidents, etc. A heavy-dutyheadstrap for neck work is a greatinvestment.

Tues

1. Run or do prowler work

Wed

1. Bench press 5 x 5 or 5 x 6

2. Pulldowns to the chest 5 x 5 or 5 x 6

or

Pull-ups 5 x 5 or 5 x 6

3. Shoulder shrugs 5 x 5 or 5 x 6

Note: More neck and trap work, for the reasonsnoted above. Use a barbell, two dumbbells, onedumbbell and alternate arms, or a Trap Bar.

4. Gut, grip and neck work -- same as Mon

Thurs

1. Run or do prowler work

Fri

1. Military press 5 x 5 or 5 x 6

2. Deadlift or Trap Bar deadlift 5 x 5 or 5 x 6

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3. Shrugs -- but a different kind than on Wed.

4. Gut, grip and neck work -- same as Mon

Sat

1. Run or do prowler work

Sun -- Rest!

On 5 x 5 and other set/rep schemes, start light andadd weight on each set, so you finish with your topweight for the day.

If you need more warm-up sets, do them, even ifit means you are doing 6 x 5 or 7 x 5.

Very important -- start with weights where you can get 5 reps on each top set. In other words, don'tstart too heavy. Gradually add weight as you get stronger.

Consider the possibility of lighter workouts and heavier workouts, esp the possibility of going heavyin squat and lighter in DL one week -- and the reverse the next week. You need to be careful not to overwork the legs, hips and lower back given allthe running you need to do.

So that's the program. It will work well for our 24-year old Marine -- and it will work well for anyof our younger Dinos. Older Dinos should have morerest days and focus on recovery. See Gray Hair andBlack Iron for details:

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

As always, thanks for reading, and have a greatday. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. Go here to reserve your copy of KNIFE, FORK,MUSCLE:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. For older Dinos -- age 35 and up -- this little monster is worth its weight in gold:

http://www.brookskubik.com/grayhair_blackiron.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: "The trick is to makeit hard, but not impossible." -- Brooks Kubik

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Posted by Brooks Kubik at 7:28 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, dinosaur workouts,knife fork muscle, real world training, recovery, strength training for martial arts, trainingfor older lifters

► 2011 (267)

► 2010 (87)

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A Simple Solution to a Very Common Problem(Part 1)Hail to the Dinosaurs!

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

1. If you missed the cover photo for Knife, Fork, Muscle, head on over and check it out:

http://brookskubik.com/dinosaur_nutrition.html

The best part was, it's a real dinner -- and Igot to eat it after we took the photo!

2. We're hoping to ship Knife, Fork, Muscle inabout 2 - 3 weeks, depending on how fast the printer gets the books to us.

If you ordered multiple books, and you live in theUS or Canada, we are shipping the rest of yourorder and will send Knife, Fork, Muscle separately.

For overseas orders, we are waiting to ship theentire order at one time.

I'll keep you posted on shipping dates.

On the training front, I received an email from aDino who is serving in the USMC. As a Marine, heneeds to do lots of running and other endurancework, but he also does plenty of strength training.He hits squats and deadlifts 2-3 times per weekat the Base gym, and does running or prowlerpushes on his off days. He does 5 x 5 on his squats, deads and other barbell and dumbbell work.

Now he feels like he's overtraining, and asked what he should do, and what kind of program he should follow.

Well, that's a very common question. I get it allthe time from men and women in the Armed Services -- from athletes who are trying to balance strength training and the requirementsof their sport -- from martial artists -- and from civilians.

The problem is the same in each case -- and so is the solution.

It all boils down to overtraining. In particular, overtraining the legs, hips and lower back.

Here's the problem:

1. Squatting and deadlifting in the same workoutis way too much and way too taxing for most trainees.

2. Squatting 2-3 times per week is way too muchfor most trainees.

3. Deadlifting 2-3 times per week is way too muchfor most trainees.

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4. Running and prowler pushes on your "off" days means that you are never fully recovered. Those legs and hips are always tired.

5. A younger Dino can handle this sort of schedule --at least for a while -- but then he'll break down. Anolder Dino would break down on this sort of programalmost immediately.

a. "Breaking down" means extreme systemic fatigue.

b. It also can mean a knee, hip or lower back injury.Injuries happen when you are tired all the time.

Luckily, there's an easy solution. We'll cover it intomorrow's email. Be looking for it.

In the meantime, and as always, thanks for readingand have a great day. If you train today, make it agood one!

Yours in strength,

Brooks Kubik

P.S. Here are three books that will sort out the overtrainingproblem for you:

a. Gray Hair and Black Iron

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

b. Strength, Muscle and Power

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

c. Chalk and Sweat

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

P.S. 2. The right diet and nutritional program will helpincrease your ability to recover from hard training --and I cover this in Knife, Fork, Muscle:

http://brookskubik.com/dinosaur_nutrition.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: "Plan your training to allow maximum recovery from your workouts."

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

Posted by Brooks Kubik at 7:32 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, knife fork muscle, realworld training, recovery, strength training for martial arts, training for older lifters

The Truth About Himalayan Curls!Hail to the Dinosaurs!

Many years ago a young guy at a gym whereI trained asked me about arm blasting.

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He wanted big guns, and he was doingeverything he could to get them --or, at least, everything he read about in the muscle mags.

He did about a dozen different kindsof curls, and almost as many tricepsexercises.

He did 10 x 10 and 8 x 8 and 12 x 12,and wanted to know if he should try 20 x 20.

He trained his arms 5 days a week, andwondered if he should do 6 days a week --or perhaps do double arm workouts onM/W/F.

He didn't do any squats, deadlifts orother leg or back work. I asked him why,and he said he needed to save his energyfor arm blasting.

He asked me if he should add anything.I told him to add Himalyan curls.

"What are those?" he asked. "I never heardabout them."

That was an opportunity, so I sold it hard in language he would understand.

"They're the number one kind of curl," I toldhim. "But you have to work up to them. Youhave to follow a special routine to lay thefoundation. You know -- enervate the ions and prime the galactoids."

He nodded.

"That sounds great!" he said.

So I knew he was ready for some serious training. The galactoids line always works.Whatever galactoids are.

And then I laid it on him.

The exercises.

The sets.

The reps.

The weekly workouts.

How to progress from one program to another.

How to build big arms by training for strength and power instead of a bunny pump.

I even took him through his first workout. We didsquats. Presses. Rowing. The good stuff. 5 x 5.It flattened him.

Amazingly, he stuck with it. And he ended up withsome pretty good arm development -- and about

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40 pounds of muscle all over his body.

The best part is, he never asked me about thoseHimalayan curls.

Which is darn good, because the truth is -- I have no idea what they are!

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. It doesn't have any Himalyan curls, but DinosaurArm Training has everything else you need to do someserious arm building:

http://www.brookskubik.com/dinosaur_armtraining.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: "Train for real.Real is what makes the difference." -- Brooks KubikPosted by Brooks Kubik at 6:10 AMLabels: 5 x 5 training, beginners, building strength and muscle, dinosaur arm training,dinosaur workouts

Can You Combine 1 x 20 and 5 x 5?Hail to the Dinosaurs!

One of our readers asked the followingquestion:

"I like the idea of mixing up set/repschemes in alternating workouts, but5 x 5 and 5/3/1 are both low-rep powersystems.

What do you think of using very differentset/rep schemes, say 5 x 5 alternatedwith 1 x 20?"

I assume he means using 1 x 20 for squatsor possibly deadlifts, as those are thestandard exercises for 1 x 20. So youwould do 5 x 5 in squat in one workout,and 5 x 5 in squat in your next squatworkout. Or the same in the deadlift --1 x 20 in one deadlift workout and 5 x 5the next time you do them.

Here's my take on it.

I think 5 x 5 requires one particularmental approach to training -- and Ithink that 1 x 20 requires a differentmental approach.

I also think they stress the body in significantly different ways.

So I prefer a program where you focus

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on multiple sets of low reps by doing 5 x 5 or 5/3/1 or 5/4/3/2/1 for yourworking sets -- and if you want to try1 x 20 in squats or deadlifts, do them in a different training cycle.

In other words, focus on one thing ata time -- EITHER multiple sets of lowreps OR 1 x 20.

Now, some people are different. They like more variety -- and they may do fine ona program that mixes up the sets and repsmore than I like to do.

But here's another very important pointto consider.

1 x 20 in the squat on deadlift puts someserious stress on your legs and lower back.

That means that recovery time is veryimportant.

If you train 1 x 20 in the squat, and youare not fully recovered the next time you train, you're going to adversely affectevery exercise that involves the legs andlower back.

That would include any type of Olympiclifting or related pulls.

Bent-over rowing.

Presses (because the lower back stabilizesyour torso when you press).

And even heavy barbell curls (for the samereason as presses).

It also means that the deadlift will affectthe squat and vice-versa -- which makes itvery hard to do 1 x 20 on both movementsin one program.

This is one of the reasons why the classic1 x 20 breathing squat system has you gohard and heavy on squats, and do just acouple of other auxiliary movements whereyou go lighter and easier.

The recovery issue is particularly importantfor older trainees, where recovery and recuperation are always critical.

If you DO try 1 x 20 alternated with 5 x 5,do it with squats only -- and do squats once a week -- and do 5 x 5 one week and 1 x 20 thenext.

And for gosh sake, break into 1 x 20 smartand slow. Don't make your first workout adeath march. Start light and build up. You need time and practice for your body toadjust to the higher reps.

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So I hope that answers the question!

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

Yours in strength,

Brooks Kubik

P.S. Here's a great course for buildingstrength and muscle mass the old-schoolway:

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

P.S. 2. My other books and courses areright here:

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

P.S. 3. Thought for the Day: "Focus on one thing at a time. Master it, and thenmove on to the next challenge." -- BrooksKubik

Posted by Brooks Kubik at 6:58 AMLabels: 20-rep squats, 5 x 5 training, breathing squats, dinosaur workouts, real worldtraining, sets and reps

The "Which Do I Do?"QuestionHail to the Dinosaurs!

Yesterday, I covered three different options for the 5 x 5 program - and theadvanced option for the program.

I did that to answer a slew of questionsI had received about how to implement the5 x 5 system. So I covered the differentoptions and gave detailed instructions foreach of them.

Well, it backfired.

Now I'm buried in questions along the linesof:

"WHICH of the three options do I do?"

along with the inevitable:

"When can I do the advanced option?"

And although I was trying to HELP, italmost seems as if I DIDN'T -- because manyreaders are expressing some serious angst asthey fret and worry and cogitate about "Whichis best -- 1 working set, 2 working sets, or3 working sets -- or even 5 working sets?"

So let me respond to all of those readersin one email.

Here's a basic rule that will save you manyhours of worry and many years of wasted

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training.

If you're not sure what to do, start with LESS.

Simple example: you're not sure whether todo Dino-style abbreviated strength trainingfor one hour 3 times a week or the BulgarianPsycho-Blast Super Seven Day a Week BlitzProgram peddled by the latest infomercialguy.

Try the Dino program.

If the Dino program works, you've saved about20 hours a week of training time -- which addsup to about a 1,000 hours a week you could spend doing other things -- and although training is great, it's not the only thing in life.

Or, closer to the issue before us -- you'renot sure whether to do 1 working set or 3working sets (or 5 working sets, if youthink you might be able to handle it).

Try ONE and see what happens. If it works, you've saved yourself time and improved yourodds of recovering from your workout bydoing less rather than doing more.

If it doesn't work as well as you'd like,you can always try more working sets. Sostarting with less is never a bad choice.It's the intelligent choice.

The rule applies to all aspects of yourtraining.

And it applies to your diet, as well. (Atopic much on my mind lately, as I finish my new diet and nutrition book.)

For example . . .

Do you think you might need more proteinin your diet?

Fine.

Try another egg at breakfast. Or try anotherTWO eggs.

But don't try an egg every hour -- or a dozen eggs a day -- or jumping from two eggsand 2 pieces of bacon for breakfast to a poundof steak and six eggs. That's too big a jump --you've gone from "a little" to "more thanenough for a squad of hungry marines."

In other words, try small changes in yourdiet -- or small changes in your workout.Less often works better than the over the top stuff -- and it works much better for the long haul. So always start with less.

Harry Paschall said it many years ago:

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"Rather than see how much exercise we canSTAND, we should learn how much we NEED."

That was pretty good advice back in the1950's -- and it's pretty good advicetoday.

As always, thanks for reading, and have agreat day. If you train today (as I will),make it a good one!

Yours in strength,

Brooks Kubik

P.S. Dinosaur Dumbbell Training gives youtons of old-school dumbbell exercises, and plenty of abbreviated workouts to go withthem:

http://brookskubik.com/dinosaur_dumbbelltraining.html

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

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

P.S. 3. Thought for the Day: "Consider youroptions, select the simplest and leastcomplicated, and see how it works. Evaluate and refine as needed -- IF needed."-- Brooks KubikPosted by Brooks Kubik at 6:45 AMLabels: 5 x 5 training, building strength and muscle, dinosaur workouts, harry paschall,real world training, sets and reps, warm-up sets, work sets

Sets and Reps for Strength, Muscle and Power!Hail to the Dinosaurs!

Friday's email generated lots of feedback,and lots of questions -- or rather, the same question from many different readers.

So let me try to clarify things.

It all started when I wrote:

"I like to run two different set/repschemes for each exercise. For example, you might do 5 x 5 in squats, or youmight do 5 x 3 or 5 x 2 or 5/3/1/ or 5/4/3/2/1."

And that led to questions about the numberof warm-up sets and the number of workingsets from about 10 jillion different Dinos.

So here's what to do:

5 x 5

There are three basic ways to do the 5 x 5,and they all work very well. There also is an advanced option, that I will describefor you after I cover the basic options.

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You can do 4 progressively heavier warm-upsets, followed by ONE working set with your top weight for the day. This is the optionI usually do.

Or, you can do 3 progressively heavierwarm-up sets followed by TWO working setswith your top weight for the day.

Or, you can do 2 progressively heavierwarm-up sets followed by THREE working sets with your top weight for the day.

For all three options, the working setor sets is performed with a weight thatmakes you work hard, but not so heavythat you fail to get five reps. The idea is to get five reps, but workdarn hard to do it.

On all of these, you can do more warm-up sets if you need them. The heavier yourworking weight, the more likely it isthat you will want to do additional warm-up sets. Also, older trainees tendto need more complete warm-ups, so theymay wish to add some extra warm-up sets.

Start the warm-up sets LIGHT! I like to begin at 50% of my working weight. Also, note that you can make biggerjumps from set to set with lighterweights, and smaller jumped as you get closer to your working sets. For example,135 x 5, 185 x 5, 225 x 5, 250 x 5, 265x 5 and 275 x 5 for your working set(s).

The advanced option is to do a series ofprogressively heavier warm-up sets (asmany as you need), followed by 5 x 5working sets.

This is tough work, and you should onlytry it if you are advanced -- and probablyonly with one exercise per workout, notall of them.

5/3/1

Do 4 progressively heavier warm-up sets, followed by one working set of five reps.

Add weight and do a second working set of 3 reps.

Add weight and finish off with a heavy single - not an absolute max, but a weightthat makes you focus and dig deep.

Note: the weight jumps on the working setsdo not have to be huge. 10 or 20 pounds (or5 or 10 kilos) is about right for most peopleon most exercises.

5/4/3/2/1

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Do 3 or 4 progressively heavier warm-upsets, followed by working sets of 5, 4, 3,2 and 1 reps.

The single at the end should be challengingbut not your max.

Add weight on each working set, as outlinedin connection with 5/3/1.

5 x 3 and 5 x 2

These are the same as 5 x 5. Due to thelower number of reps, 5 x 3 or 5 x 2 withyour working sets (after the warm-up sets)works very well.

I hope that helps clear things up for everyone. Remember, the idea is ALWAYS --first and foremost -- to get well-warmed up,mentally and physically, and then to workHARD on your top set or sets -- but not towork to absolute failure and not to go to 100% on your top singles all the time. Makeyour training progressive, and work the top singles in every couple of weeks or every month or so. Don't go for them in every workout.

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

Yours in strength,

Brooks Kubik

P.S. Here are some good resources for hardand heavy training:

a. Strength, Muscle and Power

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

b. Chalk and Sweat

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

c. Gray Hair and Black Iron

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

d. Dinosaur Training: Lost Secrets of Strengthand Development

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

e. The Dinosaur Training Military Pressand Shoulder Power Course

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

P.S. 2. My other books and courses -- and backissues of the Dinosaur Files newsletter -- areright here:

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

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P.S. 3. Thought for the Day: "In every workout, start light and work up in weighton each exercise. The warm-up sets prime thepump for the heavy stuff." -- Brooks Kubik

Posted by Brooks Kubik at 5:33 AMLabels: 5 x 5 training, building strength and muscle, dinosaur workouts, real worldtraining, sets and reps, warm-up sets, warming-up, work sets

Dino Style Double Progression!Hail to the Dinosaurs!

Here's a simple way to help keepmaking regular, steady progressin your training.

Vary your volume and intensity bydoing different sets and reps for the same exercise in different workouts -- and create twoparallel progress paths.

I call it Dino Style DoubleProgression -- and it worksgreat!

For example --

Let's say you train the Trap Bar deadlift once a week -- and let'ssay you can pull 350 for 3 x 5 in good form. (No bouncing, no guttingit up, just good, solid, perfect reps.)

So here's what you do for yourworking sets (which will always come after a series of progressivelyheavier warm-up sets, such as 135 x 5, 185 x 5, 225 x 5, 275 x 5 and 315 x 5.)

In week one, you would do 3 x 5 with350 for your working sets.

In week two, you would do 1 x 5 with350, 1 x 3 with 360 and 1 x 1 with 370.

In week three, you go back to the 3 x 5and do 3 x 5 with 355.

In week four, you would do 1 x 5 with355, 1 x 3 with 365 and 1 x 3 with 370.

Art that point, the weights are going to be feeling pretty heavy, so slowthe progression down by repeating eachworkout two or three times beforeadding weight.

The trick is, follow two differentprogression paths -- one where you'reworking to progress for 3 x 5 workingsets and the other where you're workingto progress with 1 x 5, 1 x 3 and 1 x 1 working sets.

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The different set/rep schemes have adifferent training effect, even thoughyou're doing the same exercise -- andyou keep your mind fresh by tacklingnew challenges from week to week.

And yes, you can do this with otherset/rep systems. For example, 3 x 5working sets in one workout and 5heavy (but not max) singles for your working sets in the next workout.

You also can use the add one rep perworkout progression that we've covered in other recent emails to make progressin both workouts.

Good stuff, sensible and effective, notrocket science, but not mindless heavingand pulling. A good combination of artand science -- which is what strengthtraining is (or should be).

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

Yours in strength,

Brooks Kubik

P.S. I cover other keys to great workoutsin Strength, Muscle and Power:

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

P.S. 2. My other books and courses --including Dinosaur Training and GrayHair and Black Iron -- are right here:

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

P.S. 3. Thought for the Day: "If trainingwas rocket science, we'd lift space shipsinstead of barbells." -- Brooks KubikPosted by Brooks Kubik at 4:40 AMLabels: 5 x 5 training, championship lifting, dinosaur workouts, poundage progression,progression, real world training, sets and reps

Smash that Sticking Point!Hail to the Dinosaurs!

Lots of readers can handle a particularweight for a given number of reps -- let'ssay 200 pounds for five reps in the benchpress -- but when they add five or tenpounds to the bar they can only do twoor three reps.

Or they can do a single with a given weight -- say 400 pounds in the TrapBar 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

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obviously a common problem.

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

You simply need to do more work at yourcurrent weight to truly MASTER the weightbefore you try to go heavier.

For example:

If you do four progressively heavierwarm-up sets in the bench press andfinish 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 heavierwarm-ups followed by 200 x 5 and then200 x 3.

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

Next bench press workout -- do the4 x 5 warm-ups, and then do two setsof five with 200 pounds.

In the next bench press workout, dothe 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 pressworkout, but do 200 x 4 for your finalset.

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

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

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

In other words, don't try to go up inweight too soon or too often. That onlyleads to staleness, missed lifts and burn-out. Instead, take your time andtrain progressively. EARN the nextpoundage increase, don't try to hurryit.

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

As always, thanks for reading andhave a great day. If you train today,make it a good one!

Yours in strength,

Brooks Kubik

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P.S. Doug Hepburn built World recordstrength and power by following aunique system very similar to whatI just shared with you:

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

P.S. 2. My other books and courses areright here:

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

P.S. 2. Thought for the Day: "Whereveryou're going, the best way to get there is one step at a time." -- Brooks KubikPosted by Brooks Kubik at 4:32 AMLabels: 5 x 5 training, building muscle mass, building strength and muscle, poundageprogression, sticking points

How to Have a Great Workout!Hail to the Dinosaurs!

People often ask me about warm-up sets.Usually it's the newbies, but not always.

The question goes something like this:

"Dear Brooks,

On your 5 x 5 program, you say to dofour progressively heavier warm-upsets, followed by one working setwith your heaviest weight for theday.

What's the point of doing so manywarm-up sets?

Why not just do the one heavy set?After all, that's the only set that builds strength and muscle -- right?

Your friend,

No Name Given"

My answer is always the same. It goessomething like this:

"Dear No name,

Thanks for your question. I think thatwarm-up sets are vitally important --and I think they have major strengthand muscle-building effects -- butonly if you do them the right way.

Once you reach the point where you'rehandling a reasonable amount of weightin any given exercise, you'll do farbetter in it if you do several warm-upsets before your heavy set. You'll also reduce the risk of an injury enormously. Lifting heavy with coldmuscles is an invitation to disaster.

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Athletes in all sports perform extended warm-ups before practiceand before competition. You should do the same.

You also should use your warm-up setsto establish precise movement patterns. In other words, use the warm-up setsas "rehearsal" for the heavy set. Bydoing 15 to 20 warm-up reps (spreadover three to five warm-up sets) yougreatly increase the odds of performing perfect reps in your heavy set.

Also -- and this is what separates atruly successful trainee from the restof the world -- you should practiceconcentration and visualizationdrills between your warm-up sets.

After each warm-up set, load the bar,then find a quiet place and stand or sit and close your eyes -- and seethe next set. Watch yourself performthe set from start to finish, rep byrep, in perfect form, with totalfocus and intensity.

Then, when it's time, do the set -- and do it perfectly -- exactly as youvisualized it.

Use the concentration and visualizationdrills to tie your workout together.Make it a unified series of mentaland physical efforts from start tofinish.

That's one of the most important benefitsof the 5 x 5 program or any other systemwhere you perform multiple sets ofprogressively heavier warm-up setsbefore you get to the heavy sets. It's a perfect way to link your mindand your body for the entire workout.

Remember -- perfect practice makesperfect performance. Your warm-upsets are an opportunity for perfectpractice.

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. Here are some great training courses for super-effective workouts:

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

http://brookskubik.com/johngrimek_course.html

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

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

P.S. Go here for other terrific training booksand Dinosaur Training DVD's -- and the worldfamous Legacy of Iron series:

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

P.S. 3. Thought for the Day: "It's the littlethings that make a difference." -- Brooks KubikPosted by Brooks Kubik at 4:19 AMLabels: 5 x 5 training, championship lifting, championship thinking, concentration, focus,mental aspects, visualization, warm-up sets

Squats Are Zen!

World and Olympic champion Paul Anderson specialized on squats andmilitary presses. It worked pretty well for him.

Hail to the Dinosaurs!

The Small One went to the gymand trained for many hours.

He bombed, blasted, and blitzed.

He did all the exercises he readabout in the muscle magazines.

He used all the machines -- someof them twice!

He did high reps, peak contractionand burns. Pumped everything to themax. Double pumped his pecs. Triplebumped his arms.

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He finished with three hours ofMaxi-Mega Ultra HypertrophyTraining for his bi's and tri's.

After his workout, he went to seethe Big Man.

The Big Man was training, too. He was a strange exercise with many plateson the bar.

The Small One watched him curiously.

When the Big Man had finished his set,the Small One walked over to him.

"What are you doing, Big Man?" heasked.

"Squats," said the Big Man.

"What are squats?" asked the SmallOne.

"Squats are zen," said the Big Man.

"I did 20 sets of Himalayan curls,"said the Small One. "Are they zen?"

"They're probably not even Himalayan,"said the Big Man as he loaded moreplates onto the squat bar.

"But why are squats zen?" asked theSmall One.

"Do squats today and tomorrow yourlegs will give you the answer," saidthe Big Man.

He taught the Small One how to dosquats. The Small One did five setsof five reps.

The next day, the Small One's legs wereso sore he could barely walk. That was a huge surprise. He wasn't sore anywhereelse. He trained for hours and hoursevery day and never got sore. It wassomething totally new.

"My legs are trying to tell me something,"he said. "I wonder what!"

The Small One went to ask the Big Man.

"My legs are terribly sore," said theSmall One. "What does it mean?"

"It means that squats are zen," said the Big Man.

Moral of the Story:

1. Strength training is zen.

2. 5 x 5 and similar sensible set/rep

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systems are zen.

3. Hard work on basic exercises is zen.

4. Concentration, focus and intensity are zen.

5. Muscle magazine silliness is not zen.

6. Himalayan curls are not zen -- evenif you do 20 sets of them.

7. Squats are zen.

As always, thanks for reading and havea great day. If you train today, make ita good one!

Yours in strength,

Brooks Kubik

P.S. Dinosaur Training is zen -- and you cangrab a copy right here:

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

P.S. 2. My other books and courses areright here:

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

P.S. 3. Thought for the day: "Trainingworks better if you train for real." -- Brooks Kubik

***********************************************************************************Posted by Brooks Kubik at 5:22 AMLabels: 5 x 5 training, back to the basics, basic exercises, building strength and muscle,dinosaur exercises, real world training, squats

10 Things that Work!Hail to the Dinosaurs!

Last week we covered 10 things thatdon't work. Today we'll cover 10things that work!

10. Squats. (Bet you saw this onecoming!)

9. Deadlifts. (Ditto.)

9a. Any program based on basic, heavyduty compound exercises.

8. Multiple sets of low to medium reps.

a. Start with 5 x 5, and work into5 x 3 or 5/4/3/2/1.

b. Don't sweat "how to do 5 x 5." Thereare different ways to do it: you cando two progressively heavier warm-upsets and three work sets -- or do three and two -- or four and one.

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They're all good and they all work.

c. And no, there's no magic systemof sets and reps that always worksfor everyone -- you need to engagein some intelligent experimentation.

7. Abbreviated workouts. (I wouldn'tbe writing this, and you wouldn't be reading it, if I hadn't learned about abbreviated training.)

6. Divided workout programs. (See no.7, above.)

5. Combining weights with heavy awkwardobjects.

5a. Combining weights with Dino-style bodyweight training.

5b. Combining weights with Dino-stylecardio for Ironheads -- as described in Gray Hair and Black Iron.

5c. They key to all of the above is tokeep your programs short and intense and not go volume crazy.

4. Power rack training. (It's the bridge fromstrong to super-strong. See Strength,Muscle and Power for details.)

3. Olympic lifting. (Can't say enough goodthings about Olympic lifting.)

2. Drug-free training.

2a. Seriously. (Hey, I know most peopledon't believe it any more -- which is oneof the biggest indictments of the mainstream muscle media.)

2a. When you look like Grimek and lift likeStanko or Davis, then you can tell me how drug-free training doesn't work.

1. Training with concentration, focus, andintensity -- making every rep count -- andalways striving to make yourself betterand stronger.

1a. No. 1 is the real key, of course -- andit's the one that most people never evenconsider, much less follow. Which is whatseparates Dinosaurs from the rest of theworld.

So there you are. 10 Things that Work! Hopeyou enjoyed it.

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

Yours in strength,

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Brooks Kubik

P.S. You can find plenty of what works in Strength, Muscle and Power -- DinosaurBodyweight Training -- Dinosaur DumbbellTraining -- and Gray Hair and Black Iron:

For Strength, Muscle and Power, go here:

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

Go here for Dinosaur Bodyweight Training:

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

Grab Dinosaur Dumbbell Training here:

http://brookskubik.com/dinosaur_dumbbelltraining.html

And go here for Gray Hair and Black Iron:

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

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

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

P.S. 3. Thought for the Day: "It's never easy,but it's not impossible." -- Brooks KubikPosted by Brooks Kubik at 4:18 AMLabels: 5 x 5 training, abbreviated training, building strength and muscle, DinosaurTraining, real world training, training for older lifters

A Secret Workout for Dinosaurs!Hail to the Dinosaurs!

Two quick updates, and then I'm going to giveyou THE SECRET WORKOUT when we turn to trainingtalk!

UPDATES

1. Strength Coach Cj Swaby interviewed me and posted Part One of the interview on his website.We covered Dinosaur Mindpower and the mental aspects of strength training. I think you'llenjoy it:

http://cjs-fitness.blogspot.co.uk/2012/07/wild-physique-unleashed-brooks-kubiks.html

2. My new CD, The Seven Keys to Concentration isnow available. You can order it from Carl Lanoreat the below link:

http://www.superhumanradio.com/component/jshopping/product/view/5/7.html

If you prefer, you can order The Seven Keys toConcentration CD from me by adding it to yourorder when you grab any of my other books,courses or other products. If you order fromyou'll save on s&h charges because we'llbe shipping the CD with the rest of yourorder.

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If you want to order the CD from me, shoot mean email and I'll tell you how to place yourorder.I don't have a sales page for the CD upon the site yet, so you need to send me an emailto get the secret message re how to order it.

TRAINING TALK

Speaking of secret messages, I'm going to giveyou a secret workout today. You can only use itif you put on your Dinosaur Training T-Rex De-Coder Ring and program it for "MaximumGains."

If you don't have one of the special De-CoderRings, just keep on reading!

THE SECRET WORKOUT

Train three times per week. Start each workoutwith a ten minute general warm-up. Get nice andloose and ready to train.

You will follow three different workouts. Trainon Mon/Wed/Fri or Tues/Thurs/Sat.

Each workout will include a pushing (pressing) exercise, a pulling exercise, and a squatting exercise. But the exercises will be different in each workout. Thus, you get plenty of variety,but you always hit the BIG exercises so youtrigger maximum growth stimulation -- and maximum gains in strength, muscle and power!

Workout A

1. Military press 5 x 5 or 5 x 3

2. Power cleans 5 x 5 or 5 x 3

3. Back squat 5 x 5

4. Gut, grip and neck work -- 2 or 3sets of each. You pick the exercises,sets and reps. If you're too tired todo all three, do gut work in Workout A,grip work in Workout B and neck work inWorkout C.

Workout B

1. Two dumbbell press or two dumbbellincline press 5 x 5 or 5 x 3

2. Power snatch 5 x 5 or 5 x 3

3. Front squat 5 x 5 or 5 x 3

4. Gut, grip and neck work -- same asWorkout A. Use different exercises ifyou wish.

Workout C

1. Push press 5 x 5 or 5 x 3

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2. Clean grip high pull or snatch grip high pull 5 x 5 or 5 x 3

3. Lifter's Choice -- choose ONE of thefollowing:

a. Back squats

b. Front squats

c. Overhead squats

d. Trap Bar deadlifts

e. (For advanced lifters with access toa power rack): bottom position squats or partials with a ten inch range of motion

For sets and reps, try 5 x 5 or 5 x 3. Inthe rack work, do singles if you wish.

4. Gut, grip and neck work -- same asWorkout A.

So there you have it. A SECRET workout that's justfor Dinosaurs! Don't let the rest of the world seeit -- it would scare the folks in Chrome and FernLand!

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 Dinosaur Training workouts, grabany of my books or courses. You can find them righthere at Dinosaur Headquarters:

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

P.S. 2. Save clams on s&h by ordering two or more booksand courses together -- or by adding a Dinosaur Trainingt-short or DVD to your order:

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

http://brookskubik.com/goingstrong.html

http://brookskubik.com/dinosaur_dvds.html

P.S. 3. Remember to grab the Seven Keys CD whenyou place your order. Shoot me an email for details!

P.S. 4. Thought for the Day: "If the bar bends, itmeans there's a Dinosaur in the gym." -- Brooks Kubik Posted by Brooks Kubik at 9:42 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, dinosaur exercises,dinosaur workouts, old school training programs

A Dinosaur Training Program for Great Gains!Hail to the Dinosaurs!

One of my readers wanted some tips onstarting a 5 x 5 program with a two-

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way divided workout.

He's in his late twenties, and wants to build his program around the basic,compound exercises that Dinos know andlove.

So here's what he needs to do:

1. Train three times per week. M/W/F or T/Th/Sat. If you prefer, twice a week will work fine.

2. Use two workouts -- Workout A and Workout B. (See below for the workouts.)Alternate back and forth from workoutto workout.

3. For the first month, do two to fourprogressively heavier warm-up sets oneach exercises, followed by 3 x 5working sets.

Note: Yes, I know this means you maybe doing 6 x 5 or 7 x 5, but that'sfine. Don't get hung up on 5 x 5. Takeyour time and do the warm-up sets andwork up to the 3 x 5. The important part of the workout is the 3 x 5, sodo whatever needs to be done to beready for those sets.

4. For the second month, do the sameprogressively heavier warm-up setsfollowed by 2 x 5 working sets.

Note: Your working sets will be heaviernow, so feel free to do an additionalwarm-up set.

5. For the third month, do the same progressively heavier warm-up setsfollowed by 1 x 5 working sets.

Note: Again, with heavier work setsyou may want to add a warm-up set.

6. Here are the workouts:

Workout A

1. Squats or front squats

2. Bench press or dumbbell incline pressor dumbbell bench press

3. Pull-ups or barbell bent-over rowingor one-arm dumbbell rowing

4. Gut, grip and neck work for a coupleof sets each

Workout B

1. Bent-legged deadlift with barbell or Trap Bar

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2. Military press, push press or dumbbellpress

3. Barbell or dumbbell curls

4. Optional: close grip bench press

5. Gut, grip and neck work -- same as inWorkout A

7. Since our lifter is new to 5 x 5, he should start light and add weight in a progressivefashion. With the right weight selection andintelligent (brain driven rather than egodriven) weight increases, he should not missa single rep during the first month of the program -- or perhaps over the entire threemonth program.

8. Intense concentration and mental focus willdouble your results on this program -- seeDinosaur Training and Dinosaur BodyweightTraining for details about the all-important mental aspects of strength training.

9. Use the visualization techniques describedin Dinosaur Training and Dinosaur BodyweightTraining, as well. They make an incredibledifference.

10. Keep your mind filled with positive energy.Read everything you can find about the old-time,drug-free champions. My Legacy of Iron books,my History's Strongest Men Training Courses, and my huge -- almost 500 page -- biography ofWorld and Olympic Champion John Davis will dothe trick pretty darn well. You want to immerseyourself in a world where men dare to dream great dreams -- and then go out and achievethem.

Okay, deep breath. That's a heck of a lot of information. Go back and read it again -- orread it later. Points 8, 9 and 10 areparticularly important.

As always, thanks for reading and have a greatday. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. Dinosaur Training and Dinosaur Bodyweight Training are right here:

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

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

P.S. 2. Volumes one and two of History's StrongestMen and How They Trained are here:

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

http://brookskubik.com/johngrimek_course.html

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P.S. 3. My Legacy of Iron books are here:

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

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

http://www.brookskubik.com/1000pound_total.html

http://www.brookskubik.com/legacy_of_iron4.html

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

P.S. 4. Black Iron: The John Davis Story, is righthere -- and it weighs in at close to 500 pages of unbelievable lifting by one of the greatestchampions who ever lived:

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

P.S. 5. Thought for the Day: "Train your mind thesame way you train your body. You have to do both."-- Brooks KubikPosted by Brooks Kubik at 7:54 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, championship thinking,dinosaur mindpower, dinosaur training programs, dinosaur workouts, divided workouts,mental aspects

Do Five Rep Sets Build Muscle Mass?Hail to the Dinosaurs!

A quick update, and then we're going totalk training.

The printer finished the John Grimek courseon Friday, and it looks GREAT! I'm really happy with how well it turned out.

We've been working like crazy ever since to get them packed and ready to mail out toeveryone who reserved a copy.

And I've autographed so many of them that my hand is about ready to all off. (But that's okay -- it's for the Dinos, and thatmeans it's all for a good cause.)

Anyhow -- if you ordered the Grimek course,be looking for it very, very soon!

On the training front, I've been getting aton of emails asking if 5 rep sets build "hypertrophy" (which we used to call "musclemass" or "size" or even "bulk" when I was akid).

Apparently, the internet training ninjas aresaying that five rep sets build strength butnot mass. Why else would so many readers be asking about this?

So let's clear things up.

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Back in the 1920's, 30's and 40's, there werea ton of guys who trained for Olympicweightlifting competition rather than forbodybuilding. They did low reps. Fives, threes,doubles and singles. They all built plenty ofimpressive muscle mass. Some men, such as Steve Stanko gained well over 50 pounds of muscle ona low rep weightlifting program. (Stanko wentfrom 140 and change to more than 220 pounds,which is close to 80 pounds of muscle if mymath is right.)

I guess someone forgot to tell them that low reps don't build mass.

One such man was John Davis, who favored 8 setsof 2 reps for some of his exercises, and 5 x 5for others. He ended up weighing 225 to 235pounds of solid muscle, and won six WorldChampionships and two Olympic gold medals inweightlifting.

It's a shame that no one ever told Davis to do higher reps to build muscle mass.

In the 1950's, a man named Reg Park did lotsand lots of low rep training. He preferred to do 5 x 5 on most of his exercises. On benchpresses, he did 5 x 2 ( five sets of two reps).He ended up being the biggest, most muscularbodybuilder of his generation -- and a threetime winner of the Mr. Universe title.

I feel sorry for Reg Park because no one toldhim that he was wasting his time trying to build muscle on 5 rep sets.

I also feel sorry for Doug Hepburn. He builthimself into 280 pounds of human gorilla byusing low reps (mainly fives, triples, doublesand singles). And he was strong, too. He setWorld records in the press and won the WorldWeightlifting championship in 1953.

It's too bad poor Hepburn never knew that he was wasting his time on all those low rep sets.

And then there was poor Paul Anderson, another man that got old-fashioned training advice and did lots of low rep training -- and ended up becoming the biggest, most massive athletein the entire world -- and a World recordholder and World and Olympic champion.

Anderson is yet another man who never learnedthat he was wasting his time doing low reps.

And there were many others who used multiplesets of low reps to build lots and lots of strength and mass. in fact, that was prettymuch the way they did things "back in the day."

By the time I started training -- back in thelate 1960's -- it was well-accepted that thebest programs for building muscle mass were 5 x 5, 5 x 6 and 6 x 6 programs.

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Higher reps -- ten and up -- were for "cutting down" and gaining definition.

That information came from Peary Rader's oldIron Man magazine --- which was widely regarded as featuring the best and most useful (andthe most honest) training advice of any magazineof the era.

And many top writers agreed. Men like JohnMcCallum and Bradely J. Steiner often pushed5 x 5 for gains in muscle mass.

Even the Russians agreed. The Russians have done a HUGE amount of research on weight training andweightlifting -- and they concluded that the optimal number of reps for building muscle masswas (get this) 4 to 6 reps!

With the advent of powerlifting, we saw plentyof men do low rep work on squats, benches anddeadlifts (and a few assistance exercises). Theyall got strong -- and most of them got pretty thick and pretty massive. Many low rep power-lifters carried more muscle than the topbodybuilders of the era.

So, I'm sorry if I continue to promote 5 x 5and similar set/rep systems for building a goodcombination of strength and mass. I grew upseeing plenty of proof of its effectiveness.

I also learned first hand that low rep trainingbuilds mass. I went from 180 pounds to 225 pounds by doing sets of 5 reps in some of myexercises -- and by doing singles in the others.

Low reps work because they require you to recruitas many muscle fibers as possible to move aheavy weight. The result is TREMENDOUS growthstimulation.

And yes, I KNOW it's old-fashioned -- and I KNOWthe internet honchos say "it's only good for building strength" -- but I also know the history of the Iron Game -- and I know that multiple setsof low to medium reps have been working for a verylong time. And they're going to continue workingfor a very long time.

As always, thanks for reading and have a greatday. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. You can learn more about old-school trainingfor strength and muscle in the following booksand courses:

1. Dinosaur Training: Lost Secrets of Strength andDevelopment

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

2. Strength, Muscle and Power

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

3. Black Iron: The John Davis Story

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

4. Chalk and Sweat

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

5. The Doug Hepburn Training Course

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

P.S. 2. Thought for the Day: "You can grill a steak and eat dinner, or you can make things so complicated thatyou starve to death. It's your choice." -- Brooks KubikPosted by Brooks Kubik at 9:10 AMLabels: 5 x 5 training, bradley j. steiner, building strength and muscle, doug hepburn,gaining weight, john davis, john grimek, low rep training, sets and reps, strength and bulktraining

The "Which Is Best?" QuestionHail to the Dinosaurs!

I'm doing an interview today on SuperHuman Radio. It will be at 1:00 EST. The topic is"Ask the Expert" and I'll spend the entire show answering questions from listeners.If you want to submit a short question,shoot it on in to me by email and we'llsee if we have time to work it in.

You can listen to the show LIVE -- or catch it later by downloading it from theSHR website. There's no charge. This is apublic service program for Dinos.

One of the questions was about the 5 x 5system. It went something like this:

"There are many different versions of the 5 x 5 system. Which is best?"

Now, I get the "which is best?" questiona lot.

"Which is best -- squats or deadlifts?"

"Which is best -- barbells or dumbbells?"

"Which is best - one heavy single or multipleheavy singles?"

"Which is best -- rowing or pull-ups?"

"Which is best -- 5 x 5 or heavy singles?"

And the list goes on and on.

The answer, of course, is always the same.

1. What is best for ME may or may not be bestfor YOU.

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1A. You need to experiment to find what worksbest for YOU.

1B. When you experiment, stick to sensible thingsthat have a good chance of working. For example:it's fine to experiment with different versionsof 5 x 5 -- but don't try 20 sets of 5 reps"as an experiment."

2. For most people, less is always more. Meaningthat less works better than more. Quality trainingALWAYS beats quantity training.

3. What works best for you NOW will CHANGE in thenext five or ten years. Heck, it may even change inthe next six months.

3A. This is why you need to keep reading and keepstudying this stuff -- and why you need to keep anopen mind.

3B. Once again, remember that less is more.

4. Older trainees do better with less frequent workouts -- with more abbreviated programs -- andwith fewer sets and reps. This allows them to recoverbetter from their training.

5. As you get stronger, what works best for you willchange. 5 x 5 with three working sets is great for a young trainee who is going up the ladder -- butat a certain point, you get to be so strong thatthree working sets is too much. There's just too much weight on the bar, and your intensity levelis too high, and you can't recover from yourworkouts.

6. The best system of sets and reps varies fromone exercise to another.

6A. Example: Singles work great for squats,deadlifts, presses, clean and press, bench press,heavy dumbbell swings, one hand barbell snatches,and Olympic lifting.

6B. Further example: 5 rep sets work best for curls,dumbbell bench press, dumbbell incline press, shrugs,rowing, pull-ups, reverse curls, and close grip benchpresses.

7. No one ever said you have to use the SAME system of sets and reps on all of your different exercises!

8. No one ever said you can't add work sets as a formof progression -- even if it means you use a DIFFERENTset/rep system each time you train.

8A. For example -- start with 5 x 5, doing fourprogressively heavier warm up sets, and ONE heavy set.

8B. The next time you train, do four progressively heavierwarm-up sets and TWO heavy sets.

8C. Four progressively heavier warm-up sets and THREEwork sets.

8D. Add five or ten pounds to the bar, drop back to

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4 x 5 warm-ups and 1 x 5 work sets, and build back upto 4 x 5 and 3 x 5.

8E. That may not fit into anyone's neat little system,but it WORKS -- and that's what counts.

9. The above system of progression works well withsingles!

9A. If you try it with singles, try building up fromone heavy single to five heavy singles. Then add weight, drop back to one heavy single, and build back up.

10. Alternating workouts with sets of five reps andworkouts with heavy singles can be very effective.

So there you have it.

"Which is better?"

There's no one right answer -- there are MANY rightanswers. Your job is to find the right answer for YOU!

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

Yours in strength,

P.S. For more info on effective training programs --on sets and reps -- and on real world, no-nonsensetraining programs, grab the book that started it all:

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

P.S. 2. Older trainees need a copy of GRAY HAIR AND BLACK IRON:

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

P.S. 3. If you like bodyweight workouts -- or if youlike to combine bodyweight training and weighttraining -- then grab DINOSAUR BODYWEIGHT TRAINING:

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

P.S. 4. For detailed, rep by rep workouts for beginners,intermediates and advanced lifters, grab CHALK AND SWEAT:

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

P.S. 5. And if you're interested in building maximumpossible strength, muscle and power, then grab thebook that uses those three words as a title:

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

P.S. 6. If you're looking for something brand new,here's the link to my new John Grimek training course --order now and get the pre-publication bonuses when we mailyour course to you:

http://brookskubik.com/johngrimek_course.html

P.S. 7. Thought for the Day: "What's BEST is whatWORKS." -- Brooks KubikPosted by Brooks Kubik at 7:58 AMLabels: 5 x 5 training, building strength and muscle, different ways to use a barbell,

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heavy singles, questions and answers, real world training, sets and reps, simple cyclingsystems, single rep training

File This Under "Does It Work?"Hail to the Dinosaurs!

File this one under the "Does it work?"category -- and cross-reference it underthe "Here's a good workout to try!" category.

You might also cross-reference it under"Good programs for older lifters" -- and if that sort of thing interests you, be sure to grab a copy of Gray Hair and Black Iron! It covers effective trainingfor older lifters in detail.

Back to the "Does it work?" category --strap in tight -- and here we go!

On January 2, I sent out an email titled"The Success habit." It covered sensible progression systems. You can find it righthere at the Dinosaur Training Blog:

http://dinosaurtraining.blogspot.com/2012/01/success-habit.html

Two days ago I received an email from Rene Ordogne, a hard-charging 60-year oldDino who's been hitting the iron since hewas 15 years old. As you can see, he readthe January 2 email and started to follow the progression system I outlined in it -- and he's been doing GREAT on it!

Here's his progress report:

"Brooks, I know you get a lot of emails, but I felt compelled to share with you the success I have had with the set and rep progression you outlined in your Jan. 2 email message to the Dinos.

I have been following this approach, usingtwo work sets on the following routine,which was suggested by John Christy in anissue of Hardgainer magazine. This routinehas given me the specific structure forvolume and progression that I have beenlooking for:

Monday1. Crunches2. Squats3. Bench press4. Lat pulldowns5. Grip work

Thursday1. Side bends2. Deadlifts3. Barbell press4. Curls5. Calf raises

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Aerobic work on off days two or three timesper week.

By the way, I am 60 years old, have been working out since I was 15. I look athletic,but not heavily developed, but most peoplebelieve I look at least 10 years youngerthan I am. I have never really been sick or injured in my life. Not a bad return for the effort.

I look forward to staying on this routinefor the rest of the year. I'll let you knowhow it goes. Keep up the excellent work.

Rene Ordogne"

Rene -- Thanks for your kind words and yourprogress report. Your program looks great,and with the progression system I outlined, I'm sure you'll continue to make great gainsthroughout the year. Keep us posted!

Yours in strength,

Brooks Kubik

P.S. In other Dino news, I'm buzzing along onthe new John Grimek course. Be sure to look for the special email with the link to the sales page for it -- once I send it, you'll have 24 hours to reserve your copy of the course ANDget the TRIPLE BONUS when we fill the orders.

P.S. 2. In the meantime, all of my books and courses -- and Dinosaur training DVD's -- aresitting quietly in boxes and on bookshelveshere at Dino HQ -- patiently waiting for a new home with a hard-charging Dino who wants the very best in old-school strengthtraining and muscle building:

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

P.S. 3. I mentioned Gray Hair and Black Ironin today's post. You can grab the littlemonster right here:

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

P.S. 4. Thought for the Day: "Muscles are notmade by wishing." -- Bob HoffmanPosted by Brooks Kubik at 7:49 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, feedback fromdinosaurs, gray hair and black iron, progession, sets and reps, training for older lifters

The Success Habit!Hail to the Dinosaurs!

We're starting a New Year, and everyoneis thinking about how to make it the verybest year ever.

In strength training, one of the keys toa great year -- a year full of great gainsin strength, muscle and power -- is to get

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into the Success Habit.

But instead -- most people jump right intothe Failure Habit -- and as a result, theysabotage their training for the rest ofthe year.

Here's what I mean.

To get into the Success Habit:

1. Outline a simple, abbreviated workout.

2. Start with relatively light weights soyou can easily make every rep of every setin PERFECT form.

3. Follow a progression system where you gradually train harder and heavier -- butyou do it at a slow, steady rate that allowsyou to continue to do every rep of every setin PERFECT form -- with NO misses!

3A. For example: start by doing 4 x 5progressively heavier warm-ups and 3 x 5 worksets. Add ONE rep per workout to each work setuntil you are doing 3 x 7 or 3 x 8. The add 5pounds to the bar, drop back to 3 x 5 working sets, and build back up by adding ONE rep perworkout.

When you train this way, you make every workout a successful workout. You never miss. You never have a "bad" workout.

As a result, you start to expect to make everyworkout a success. In other words, you havedeveloped the Success Habit.

But what do most people do?

They outline an impossibly long and difficultworkout -- and they start with the heaviestweights they can handle -- and they drive themselves to utter exhaustion -- and theyburn out in a week or two -- and they startto miss reps -- or they have to cheat to gettheir reps -- and then they miss even whenthey're cheating -- and WHAM -- they'retrapped in the Failure habit and we're noteven out of January!

So there's two ways to do it:

1. You can train progressively, with slow butsteady gains and consciously cultivate the Success Habit.

OR

2. You can jump right into the hardest, heaviest,most difficult, most demanding workout imaginable,feel like a hero for a day or two and then go intoCrash and Burn Mode.

It's your choice -- but I've done both, and I knowwhich one I'm going to choose for 2012!

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Older Posts

Yours in strength,

Brooks Kubik

P.S. Here are seven keys to staying on course --and making each and very workout in 2012 a realsuccess:

1. Dinosaur Training: Lost Secrets of Strength andDevelopment (the book that started the DinosaurRevolution):

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

2. Gray Hair and Black Iron (mandatory reading for anyone over the age of 35 -- and pretty darn good foryounger lifters, as well):

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

3. Strength, Muscle and Power (abbreviated training, program design, specialization programs, ultra-abbreviated workouts, power rack training, restpause training, lugging and loading, thick bars, mind-power, Iron Game history, grip blasters andmore):

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

4. Chalk and Sweat (50 detailed training programsfor lifters of all levels):

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

5. Dinosaur Bodyweight Training (for the best inno-nonsense bodyweight workouts):

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

6. Dinosaur Training DVD's (grab the whole set --and get ready for some serious lifting and some serious training instruction):

http://brookskubik.com/dinosaur_dvds.html

7. Dinosaur Training Courses (Doug Hepburn's Training,Dinosaur Arm Training and the Dinosaur Training Military Press and Shoulder Power Course):

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

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

http://brookskubik.com/militarypress_course.htmlPosted by Brooks Kubik at 8:51 AMLabels: 5 x 5 training, abbreviated training, abbreviated workouts, breaking a plateau,building strength and muscle, cellar-dwellers and garage gorillas, simple cyclingsystems

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