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Default Training - what works, what doesn't
by BendtheBar 06-18-2014, 11:46 AM

On the training front, let's talk more about what
works -- and what doesn't work.

When I was in my late 20's, I trained 3x per week
on a total-body program of 9 exercises:

1. Squats 5 x 5
2. Calf raise 5 x 10
3. Bench press 3 x 5, 1 x 3, 1 x 1
4. Pull-ups or pull-downs 5 x 5
5. Seated press behind neck 5 x 5
6. Barbell or dumbbell or preacher bench curl 5 x 5
7. Close grip bench press, triceps push-downs or
decline triceps extensions 5 x 5
8. Deadlift or stiff legged deadlift 5 x 5
9. Gut work -- several sets

On that schedule, my bench was at 355 pounds and I
weighed 180 pounds -- and no matter what I did or how
hard I trained, I couldn't gain an ounce of muscle or
build any additional strength. I was stuck.

I didn't know it, but I was over-training. Big time.

But then I got really busy at work -- and I had to cut
back on my training time -- so I divided my workout in
two parts and alternated them. I still trained 3x per
week, but I only did half my program in each workout.

I THOUGHT it was going to be a maintenance program --
but a funny thing happened.

I started to get bigger and stronger.

So I decided to try an experiment. I split my program
into THREE different workouts -- and still trained 3x
per week -- but did each exercise only once per week.

And I grew like a weed.

I went on to gain something like 40 or 45 pounds of
muscle -- and push my bench press up over 400 pounds --
and add over 200 pounds to my squat -- and win 5
National Bench Press Championships in drug-free
competition (lifting in the sub-master's division).

And that's how I learned -- almost by accident --
about abbreviated training and divided workout
programs.

YOU are lucky. YOU don't need to waste years of your
life following a program that won't deliver the best
results. YOU can go ahead RIGHT NOW -- and use Dino
style abbreviated programs -- and get GREAT results.

And there's something else you can do. You can spread
the word about abbreviated training and how effective
it is. Together, we can help an awful lot of people
start to train THE RIGHT WAY -- and start to get great
results from their training.

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 the details on my abbreviated training
programs, grab a copy of Strength, Muscle and
Power -- and a copy of Chalk and Sweat. If you're
over the age of 35, grab Gray Hair and Black Iron,
as well -- it covers abbreviated training for
older lifters:

1. For Strength, Muscle and Power, go here:

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

2. For Chalk and Sweat, go here:

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

3. For Grey Hair and Black Iron, go here:

http://www.brookskubik.com/grayhair_blackiron.html
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Old 06-18-2014, 06:36 PM   #2
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Nice find.

I'm taking this a few steps further. Training every 10 days. I'm 1/2 year after an injury so there's that. But the proof will be in the platform pudding in Nov. We will see. Minimalists Unite!!
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Old 06-18-2014, 09:32 PM   #3
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Quote:
Originally Posted by BendtheBar View Post
On the training front, let's talk more about what
works -- and what doesn't work.
It's working for me!

Quote:
Originally Posted by Sandbox View Post
Nice find.

I'm taking this a few steps further. Training every 10 days. I'm 1/2 year after an injury so there's that. But the proof will be in the platform pudding in Nov. We will see. Minimalists Unite!!
Kubik promotes every 10 days...

Heavy single military press + massage has apparently healed the shoulder that's bugged me for almost a year.
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Old 06-19-2014, 09:05 AM   #4
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Minimalists Unite!!
I am usually a 12 set and under guy.
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Old 06-19-2014, 09:56 AM   #5
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At my age I should really TRY this.....but I freaking love training soooo much, Its all I can do to ONLY train 4 days a week!
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The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 06-19-2014, 06:15 PM   #6
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At my age I should really TRY this.....but I freaking love training soooo much, Its all I can do to ONLY train 4 days a week!
Getting stronger faster with less effort and injury will more than satisfy you!
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Old 06-19-2014, 11:13 PM   #7
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Interesting piece but he seems to suggest that full body workouts are "over-training?" This seemingly contradicts stuff I've read in a lot of other threads. Just saying.
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