Friday, July 31, 2009

Brooks D Kubik Dinosaur Training


Lost Secrets of Strength and Development

At sometime or other everyone needs to look back into the past and find out how things were done a long time ago.

Somethings are best left in the past and somethings are best being brought back into the present or the future.

Kettlebells are one of those training devices that have been utilised again after many years in a pile of dust (depending on who you are and where you are from)

Brooks Kubik does exactly that with Dinosaur Training

Who is Brooks D Kubik?

Brooks is a Lawyer (about 50 yrs age now)and what many may call an Oldtime Strongman.
Brooks has trained for somewhere in the region of 35 years so he know a thing or two and considers training to be an art form (not a science). He is around 5 9" tall and weighs around 230lb's, a former high school wrestler and is into FUNCTIONAL strength big time. Hence, the reason he wrote the book - Dinosaur Training.

What is Dinosaur Training?

Dinosaur Training is more of a philosophy than any one particular bodybuilding/strength training routine. If you include heavy barbells, heavy sandbags, thick bars and sledgehammers in your training minus periodization and don't train in a chrome and fern gym with a $100 per month subscription where you can watch MTV and have a nail massage whilst sipping babycham (aerobic/prissy/fancy) then you won't be far off with what is known as Dino training.

What would a Dinosaur Training Session look like?

Day One

Squat 4 x 5
Standing Press 4 x 5
Bent over Barbell Row 4 x 5
Farmer Walk (1 trip)
Bent leg sit ups 2 x 8-15
Neck, biceps and triceps work to finish

Day 2

Bent leg deadlift, Power Clean or Snatch Pulls 5 x 3
Bench press (barbell or dumbbell) 4 x 5
Sand bag walk (hug bag and walk as far as possible) 1 trip
Side bends with weight 2 x 15
Neck, biceps and triceps work to finish

So that 's it 2 days per week but heavy.

Note: the above is only an example of a dino session. You can add heavy kettlebells, thick bars, wrist rollers, big tyre's to make the routine suit your needs, the list is endless.

Will it work?

That's upto how much you're willing to put into it, but I can say this style of training has worked for me for years and packed plenty of beef and strength onto my frame.

Give it a try and don't forget elaborate scientific training doesn't always work better than something that is just plain and simple.

York barbell training courses work well and are pretty much dinosaur training in some form or other

Check out more about Brooks Kubik

Monday, July 27, 2009

Wendler 5/3/1 Training


Wendler 5/3/1 Training

In the words of Jim Wendler the 5/3/1 training system is the 'Simplest Most Effective way to Increase Raw Strength'

So, what is Wendler 5/3/1 training?

In a nutshell 5/3/1 focuses on the big lifting movements (compound movements) squats, deadlifts, overhead pressing, bench press etc

The key factor with Jim Wendler's 5 3 1 method is that you need to start too light! I'll say that again. Too Light

Where as many programs get you busting your ball sack from the beginning, this is different.

The program,

Week 1 is 3 sets of 5 reps

Week 2 is 3 sets of 3 reps

Week 3 is 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1)

Week 4 begins again with 3 x 5

All weight lifted is calculated and follows a method (check out the calculator below)


Wendler 5/3/1 Calculator

Jim Wendler 5/3/1 Logbook Calculator


Bodybuilding Routines

Wednesday, July 22, 2009

Ultimate Workout Program Resource


Ultimate Workout Program Resource

Awesome resource from Bodybuilding.net



Training Methods

Needsize's 5x5 http://www.xtrememass.com/forum/showthread.php?t=159

Split 2x day training . http://forums.1fast400.com/?showtopic=11847&hl=

Fox Sets http://www.anabolicminds.com/forum/s...ead.php?t=1048

3x3 Training http://www.anabolicminds.com/forum/showthread.php?t=867
Max-OT
http://www.ast-ss.com/max-ot/max-ot_intro.asp

Basic Splits:
http://forum.bodybuilding.com/showth...hreadid=143006

Conjugate splits/high frequency training:
http://forum.bodybuilding.com/showth...hreadid=289834

HST (Hypertrophy Specific Training):
www.hypertrophy-specific.com
http://forum.bodybuilding.com/showth...hreadid=280813
http://www.anabolicminds.com/forum/s...ead.php?t=1165

HIT (High Intensity Training):
http://www.muscletalk.co.uk/article-hit-training.asp
http://www.naturalstrength.com/resea...?ArticleID=207

Dogg Crapp Training (DC):
http://www.xtrememass.com/forum/showthread.php?t=2
http://intensemuscle.com/showthread.php?t=4944

Extreme Stretching (to go along with DC):
http://www.abcbodybuilding.com/magaz...stretching.htm
http://forum.bodybuilding.com/showth...89#post2046389

Dual Factor Hypertrophy Training (DFHT)
DFHT is another workout program that resembles HST
http://www.gettingripped.com/dfht.doc
http://forum.mesomorphosis.com/showthread.php?t=682

Westside Training:
www.westside-barbell.com
www.elitefts.com
http://www.ironaddicts.com/articles/westsidemod.htm

What is Westside Training a.k.a. WSB? http://www.xtrememass.com/forum/showthread.php?t=160
WSB for Athletes http://www.xtrememass.com/forum/showthread.php?t=370
Westside Training http://www.anabolicminds.com/forum/showthread.php?t=822

German Volume Training (GVT)
German Volume Training (GVT) http://www.anabolicminds.com/forum/showthread.php?t=659
http://www.strengthcats.com/CP-GVT.html
http://www.bodybuilding.com/fun/luis13.htm

Advanced German Volume Training (AVGT)
http://www.t-nation.com/readTopic.do?id=658759
/training/agvt-760.html

Tri Phase Progressive Training (TP PT):
http://www.mindandmuscle.net/content/page-249.html

Abbreviated Training:
www.hardgainer.com
http://www.bodybuilding.com/fun/shannon13.htm

Russian Training
http://forum.bodybuilding.com/showth...hreadid=305786
http://forum.bodybuilding.com/showth...threadid=74669

Bulgarian Training
http://www.tc.umn.edu/~keen0018/bulgar.htm
http://www.fortifiediron.net/invisio...hp/t13253.html

Pendulum Training
http://www.t-nation.com/findArticle....ticle=296pend2
Undulated Periodization - Variable Repitition Training
http://www.bodybuilding.com/fun/alwyn3.htm

Ian's Top 10 Mass Makers
http://www.t-nation.com/readTopic.do?id=483907

Shoulders Overhaul
http://www.t-nation.com/readTopic.do?id=469072

Triple Threat
http://www.t-nation.com/readTopic.do?id=459221

Optimized Volume Training OVT
http://www.t-nation.com/readTopic.do?id=459276


Exercise Pictures and Videos
Links prepared by Spatts
General Directory I http://www.exrx.net/Lists/Directory.html
General Directory II http://www.bsu.edu/webapps/strengthlab/Home.htm
Olympic Lifts http://strengthtraining.asimba.com/f...le_group68.htm
General, Powerlifting, Olympic Lifting, Agility, Plyos, Etc... http://138.9.1.58/athleticperformance/exercise videos/Exercise Description Menu.htm
Squat, Bench, and Deadlift Assistance Moves http://www.joeskopec.com/assist.html
Common Postural Deficiencies - http://www.exrx.net/ExInfo.html
http://www.exrx.net/ExInfo/Posture.html#anchor3102554
From Slayer, Muscle Clips, Time for a change
http://forums.1fast400.com/?showtopic=9986&hl=videos

HitTail