Hail to the Dinosaurs! I saw a great quote from Albert Einstein today: Make everything as simple as possible, but not simpler. That applies to strength training just as much as it applies to quantum mechanics. Maybe even more so. So in the spirit of simplicity, let me offer some simple suggestions to ramp up your strength training for 2014: 1. Get double serious about leg and back training. 1A. Once you get past the intermediate stage, its time to specialize on your legs and back. See the programs in Chalk and Sweat for details. 1B. Alternating leg specialization programs with back specialization programs is a time tested way to build as much strength and muscle mass as your genetic potential allows -- and to get there as fast as possible. 2. If what you are doing is working, STICK WITH IT! 2A. You would not believe how many emails I get from guys who say, My current program is working great and Im making the best gains of my life -- but I thought Id make some changes . . . 3. If what you are doing is NOT working, then dont be afraid to make rational changes. It takes time and systematic experimentation to figure out what works best for YOU. 3A. When you make a change, try to change only one or two things at a time -- otherwise, you wont be able to determine what works and what doesnt work. 3B. Rational experimentation does not mean mad scientist stuff -- so dont switch from 5 x 5 on two or three basic exercises in any given workout to 57 sets of 47 reps on 97 different exercises done seven days a week. 4. If you are getting stronger, your training is working. 5. To gain muscle, you MUST build strength. 5A. Add 100 pounds to your squat and deadlift and 50 pounds to all of your other exercises, and youll increase your muscle mass enormously. 6. Yes, you can gain strength and muscle AND build good cardio condition -- and you should do so. 6A. There are some very strong, very well developed, very muscular and very well-conditioned folks walking around out there -- which PROVES that you can combine strength, muscle, power AND good cardio condition. 6B. Did you ever stop and think about how many old time lifting champions were also outstanding wrestlers? 6C. Wrestling requires top-level conditioning -- so the old time lifters who wrestled (and most of the true old-timers did both) -- clearly combined great strength and great muscular development with great conditioning. 7. Most people who dont gain as much as they want or as fast as they want are over-training. 7A. In other words, most people over-train. 7B. Dont over-train. 8. Older lifters need to pay extra attention to recovery and recuperation. See Gray hair and Black iron for special advice for older lifters. 8A. Harry Paschall once noted that training three times a week worked great for him -- until he reached age 50 -- and then he found that training three times every TWO weeks worked better! 9. Do NOT underestimate the power of bodyweight training -- especially when combined with weight training. The two make an unbeatable combination. See Dinosaur Bodyweight Training for more info. 10. Improving your concentration and focus is one of the very best ways to improve the effectiveness of your training. See Dinosaur Training and Dinosaur Bodyweight training for detailed instruction on how to do this. 11. Study the lives of great lifters. Theres much more to learn from them than sets and reps. Try to match their spirit -- their determination -- their perseverance -- and their character. 11A. This is why I wrote the Legacy of Iron books -- why Ive written detailed courses about the lives and lifting of John Grimek -- and why Ive written a BIG (over 450 pages) biography of John Davis. 12. Remember that E = MC2 -- and hard work, intelligently applied, equals great gains. as always, thanks for reading and have a great day! If you train today, make it a good one! Yours in strength, Brooks Kubik Thought for the day: Look strong, lift strong, live strong. -- Brooks Kubik
Posted on: Mon, 10 Mar 2014 14:23:42 +0000
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