Brooks Kubik - Dinosaur Training

DINOSAUR TRAINING
LOST SECRETS OF STRENGTH AND

DEVELOPMENT
Brooks D. Kubik
Dinosaur Training — Brooks Kubik

TABLE OF CONTENTS
PREFACE TO THE FIRST EDITION3
PREFACE TO THE SECOND EDITION 6
CHAPTER ONE: THE DINOSAUR ALTERNATIVE 7
CHAPTER TWO: PRODUCTIVE TRAINING 13
CHAPTER THREE: AN OUTLINE OF DINOSAUR TRAINING 17
CHAPTER FOUR: HARD WORK 26
CHAPTER FIVE: DINOSAUR EXERCISES 33
CHAPTER SIX: ABBREVIATED TRAINING 39
CHAPTER SEVEN: HEAVY WEIGHTS 43
CHAPTER EIGHT: POUNDAGE PROGRESSION 50
CHAPTER NINE: DEATH SETS 56
CHAPTER TEN: MULTIPLE SETS OF LOW REPS 59
CHAPTER ELEVEN: SINGLES 63
CHAPTER TWELVE: THICK BARS 67
CHAPTER THIRTEEN: GRIP WORK PART ONE 70
CHAPTER FOURTEEN: GRIP WORK PART TWO 76
CHAPTER FIFTEEN: LOGS, BARRELS AND HEAVY BAGS 84
CHAPTER SIXTEEN: POWER RACK TRAINING 91
CHAPTER SEVENTEEN: A BASIC STRENGTH TRAINING PROGRAM 99
CHAPTER EIGHTEEN: KEEP IT SIMPLE! 106
CHAPTER NINETEEN: CONCENTRATE! 115
CHAPTER TWENTY: MORE ON THE MENTAL ASPECTS OF TRAINING 122
CHAPTER TWENTY-ONE: DO IT FOR YOURSELF 132
CHAPTER TWENTY-TWO: PERSISTENCE 135
CHAPTER TWENTY-THREE: THE IRON WILL TO SUCCEED 139
CHAPTER TWENTY-FOUR: FADS, FALLACIES AND PITFALLS 145
CHAPTER TWENTY-FIVE: JUST DO IT! 149
CHAPTER TWENTY-SIX: NO EXCUSES 152
CHAPTER TWENTY-SEVEN: EXCEED YOUR EXPECTATIONS 156
1

INTRODUCTION
-- by William F. Hinbern, World Famous Weight Training Authority, author, collector
and
seller of Strongman memorabilia, books, courses, etc.
Here is the long—awaited strength training manual by Brooks Kubik — National Bench
Press
Champion and popular magazine writer for the blue bloods of the strength training
world.
Written for those of us who are interested in STRENGTH rather than the APPEARANCE
of
strength, here for the first time, he details in one volume many of the most result
producing
methods for not only packing on the beef but for developing truly useful slabs of
muscle in
the grand tradition of the oldtime strongmen. If you are looking for an alternative
style of
training for real honest—to—goodness strength, then this is the ticket!
Somehow in our quest for size and strength we in the Iron Game have lost direction.
We float
aimlessly like balloons, caught and carried by any vagrant breeze or “new” training
system,
always changing direction, always moving and never getting anywhere. The author
grabs us
by the ankles, pulls us back to earth, slaps us across the face like a cold shower,
and gives us a
refreshing insight, a redefined approach to training for massive, brute strength.
He doesn't
claim to have invented anything new; rather, he has rediscovered and unearthed the
training
methods of the old masters, our
forefathers in methodical, progressive resistance training.
Educational, inspirational, practical, this training manual is destined to be a
classic strength
training textbook and will find a hallowed place in the archives of every serious
strength
athlete.
If you are serious like me, you will order two copies. One to set on your strength
library book
shelf and one to use constantly as a source of inspiration till it's dog eared!
After digesting this huge iron pill, I now await my second dose. Volume two.
~William F. Hinbern
2

PREFACE TO THE FIRST EDITION
Think like a man ofaction, act like a man ofthought.
NHenri Bergson
The purpose of this preface is threefold. First, I want to introduce myself and
tell you a little
bit about my credentials for writing this book. I do so not to “blow my own horn,”
but to offer
evidence that I am not yet another of the detested and despicable race of armchair
theoreticians who plague the weight training world and who multiply like the
maggots they
resemble. (You'll hear more about armchair “experts” throughout this book.) Second,
I want
to tell you why I wrote this book. Third, I want to publicly acknowledge and thank
certain
people who made this book a reality.
WHO I AM
I am a 38 year old weight lifter. I have been training for over 25 years. I LOVE
weight
training and the best that it represents, and I have always loved it. I have
studied the art of
weight training for most of my life. By the way, as a brief aside, that's exactly
what
productive weight training truly is: an ART...not a science. If anyone ever tries
to sell you a
book, course or exercise machine based on “scientific” weight training principles,
hit him
hard and quick and run like hell.
I stand 5'9” and weigh around 225 pounds. I am a former high school wrestler, and
won
numerous wrestling championships and awards. I lived in Illinois and Ohio when I
wrestled. I
placed third in the Ohio state collegiate style wrestling championships and won the
Illinois
state Greco-Roman style wrestling championships. I was a good wrestler in part
because I
trained hard with the weights. I would have been a much better wrestler if I had
known then
what I know now. The information in this book is of tremendous value to wrestlers,
football
players or anyone else who competes in combat sports. The book is about the
development of
FUNCTIONAL strength. If you are looking for a book for narcissistic pump artists
and mirror
athletes, look elsewhere.
After high school I went to college, then to law school. I now work as an attorney
at a large
Midwestern law firm. I'm like most of the guys who will read this book: someone
keenly
interested in weight training, but not someone who makes his living from the field.
From age
33 to age 36 I competed in drug free powerlifting and bench press competition. I
lifted in two
different organizations. In one, I won three national championships in the bench
press, set
three American records in the bench press and also set several national meet
records,
competing in the 198 and 220 pound classes. I also won many stale and regional
titles and set
numerous state and regional records. In the other organization. I won two national
championships in the bench press, set over half a dozen American or national meet
records,
and set three world records in the 220 pound class. My best official lift was the
one that won
my fifth national championship: 407 pounds. Not too shabby for a middle—aged lawyer.
I also spent quite a bit of time working as an official at powerlifting and bench
press meets for
one organization, and was honored by being selected runner—up for “male referee of
the year”
on one occasion.
After winning five national championships in the bench press I decided to take a
break from
competition and turn to other matters—such as this hook and other writing.
Although I do not compete in powerlifting or bench press meets at present, I
continue to train
regularly and am stronger today than I was when I competed. Some of my current
lifts are
detailed later on: I won't bore you by repealing those numbers here. Suffice it to
say that your
author really does train, really does lift heavy weights on a regular basis, has
written many
articles covering various facets of strength training, is NOT an armchair
theorizer. has
demonstrated on the lifting platform that his ideas work and has proven—at the
highest levels
of drug free competition — that he can hold his own with the best in the world.
Your author is
not a pencil neck, he is not a professional ghost writer who knows nothing about
physical
3

training and he most assuredly is not an academic babbler with no hands—on training
experience.
WHYI WROTE THIS BOOK
I wrote this book because I love strength training. I wrote this book because I
hale what has
happened to the Iron Game over the past thirty or forty years. Most importantly. I
wrote this
book because there is a wealth of training information that is almost impossible to
find on the
written page. The majority of weight training hooks are for bodybuilders or pseudo—
bodybuilders, not men who are interested in the development of sheer, raw power and
tremendous functional strength. This book is an effort to even the score in that
respect.
In addition, this book is an effort to make weight training interesting once again.
I am tired of
seeing the same old boring ideas presented in one look-alike weight training book
after
another. The Iron Game has been inundated with self—styled experts who really have
nothing
to offer when it comes to hardcore strength training. Many of the most valuable
aspects of
strength training have literally been lost—buried in the sands of time, forgotten,
neglected and
unused. Curiously, those hidden secrets are also the very things that make weight
training
enj oyable—the things that change it from an activity to an adventure. This book
will liven up
your training. Think of it as the strength training equivalent of the KAMA SUTRA.
The purpose of this book is to give YOU—and every serious weight training
enthusiast who
purchases it - a gold mine of LOST IDEAS that really work. Whoever you are, and
however
much you know about training, this book will include some new information and new
ideas
for you. And for those of you who have not been involved in the Iron Game for very
long, or
who have not studied anything other than “modern” training methods, this book will
be a
revelation.
This book is mental dynamite. It will blow your current training ideas to dust. It
will expand
your horizons in ways you cannot now even imagine. Have you ever lifted heavy
barrels?
What about heavy sandbags? Ever use thick bars for your upper body training? Do you
do
heavy singles? What about rack work? How about bottom position squats and bench
presses?
Heavy grip work? Pinch grip lifting? Round back lifting? The farmer's walk? Death
sets?
Two finger deadlifts? Lifting an anvil? Vertical bar lifts? Lever bars?
Sledgehammers? This
book covers all of those topics and more — much more.
PEOPLE WHO MADE THIS BOOK POSSIBLE
There are a number of people who made this book possible. The first is my wife of 16
years,
Ginnie, who never (well, almost never) complained that I loved the keyboard more
than I
loved her. Thanks, darling.
The second is Bill Hinbern, a TRUE gentleman, and a man who embodies all of the
best the
Iron Game has to offer. Bill gave me many valuable tips about the practical aspects
of
publishing and marketing a weight training book. He also proofed and edited the
manuscript,
supplied much useful information, provided the photo used for the cover drawing and
wrote
the introduction. Thanks, Bill.
The third is my good friend, Mike Thompson, who has urged me for several years to
tackle
this project and who always provided encouragement and support. Mike is one of the
finest
writers in the field, one of the strongest men I have ever met, and has a keener eye
for training
technique than anyone I know. Thanks, Mike.
The fourth is Bob Whelan. Like Mike, Bob urged me to roll up my sleeves and knock
out a
book, and like Mike, he was always there when I needed a word of encouragement. Bob
is
one of the outstanding strength coaches in the world today. Thanks, Bob.
The fifth is Greg Pickett, one of the strongest cellar dwellers in the world, a
terrific fan of the
Iron Game, and one of the most gracious lifters I ever saw on a powerlifting
platform. Greg
was the third member of my “writer's support group” as I labored to finish this
project, and
like the others, he kept me focused and motivated. Thanks, Greg.
The sixth is Kim Wood, Cincinnati Bengal's Strength Coach, with whom I have had
many
conversations about serious strength training, and who offered numerous ideas that
I have

incorporated into these pages. If you give heavy bags and barrels a try and are
sore as the
devil the next day, don't blame me, blame Kim. It was his idea. Thanks, Kim.
The seventh is Osmo Kiiha, who has supported my efforts by running excerpts from
this book
as articles in THE IRON MASTER and who has allowed me to advertise the book in THE
IRON MASTER. Osmo is a lifter's lifter, a collector's collector and one of the most
knowledgeable men in the field. Thanks, Osmo.
The eighth is Dr. Ken Leistner. For my money Dr. Leistner is one of the very best
writers of
all time in the Iron Game, and one of the men who has played a major role in
promoting sane,
sensible and productive training. Dr. Leistner gave me permission to include
excerpts from
his terrific newsletter, THE STEEL TIP, which ran from January, 1985 through
December,
1987, and which is one of the best reference sources available on serious strength
training. Dr.
Leistner has inspired all of us over the years with his terrific articles in
POWERLIFTING
USA, MUSCULARDEVELOPMENT, IRONMAN, H.I.T. NEWSLETTER, MILO and other
magazines. Thanks, Dr. Leistner.
The ninth is Dr. Randall J. Strossen, the author of SUPER SQUATS and
IRONMIND®: STRONGERMINDS, STRONGERBODIES, the editor and publisher of John
McCallum's KEYS TO PROGRESS, the editor and publisher of John Brookfield's terrific
book, MASTERY OF HAND STRENGTH, the editor and publisher of MILO and the owner
of IRONMIND® ENTERPRISES, INC. (hereinafter “IRONMIND® ENTERPRISES”)
which sells some of the best and most unique training equipment available today.
Dr. Strossen
has been very supportive and has given me much valuable advice in connection with
this
project. Thanks, Dr. Strossen.
The final person I need to thank is YOU. Thanks for having the desire to improve
your
knowledge of strength training, thanks for having the confidence in me to purchase
this book
sight unseen through the mail, and thanks for having the courage, determination,
tenacity and
strength of mind that it will take to implement the training ideas that I have
detailed. Thanks,
and best wishes for your training success!
LETS GET TO WORK!
That's a long enough preface for any book. Let's get to work! Turn to chapter one!
I never worry about action, but only about inaction.
~Sir Winston Churchill

PREFACE TO THE SECOND EDITION
Society is always taken by surprise by any example of common sense.
-Ralph Waldo Emerson
I initially planned to make DINOSAUR TRAINING a short (60 to 80 page) manual. I
figured
I would photocopy the little monster, spiral bind it and give it to friends or sell
it to the 20 or
30 people in the world who might be interested in the thing. Then I realized my
typewritten
manuscript was already over 300 pages or so, and decided I would have to turn it
into an
honest to goodness book.
That idea almost fell by the wayside when no book printer would quote the job at
anything
less than 2,000 copies — a number of copies I thought I would never sell in a
lifetime of trying.
After all, how many people are truly interested in things as old fashioned as heavy
iron, hard
work, drug free strength training, thick bars, grip work, bags, barrels, and all
the rest of what
lies between these covers?
Bill Hinbern, Bob Whelan, Greg Pickett and Kim Wood finally convinced me to go ahead
with the project, and after a year of writing, proofing and rewriting, DINOSAUR
TRAINING
was offered to an unsuspecting world.
What happened then was truly astonishing. The first edition of 3,300 copies sold out
in about
18 months. The book was reviewed in MILO, THE IRON MASTER, HARD TRAINING,
IRONMAN and other magazines, featured on the CYBERPUMP website, and was highly
rated by some of the most knowledgeable men in the Game. IRONMIND ENTERPRISES
and IRON MAN began retailing it. College and NFL strength coaches read it. The
language
of DINOSAUR TRAINING began to crop up everywhere you looked; references to
“bunnies,” “maggots,” and “chrome and fern land” became almost commonplace. Those
who
sold thick bars experienced off the chart sales, and if anyone had had the
foresight to sell bags
or barrels, he would have made a killing.
All of this was very gratifying, of course, but what has meant the most have been
the letters
from readers. The notes I treasure most — and I save them all — are often scribbled
on the backs
of envelopes or other unlikely pieces of stationary. They come from Europe, Asia,
Australia,
Canada, Mexico and the United States. They share one common theme; they all say, if
I may
paraphrase, “Thanks for helping me recapture the CHALLENGE, EXCITEMENT and FUN
of serious strength training!”
Those letters prompted two related ventures. The first is this second edition of
DINOSAUR
TRAINING, in revised and expanded form, offering what a number of readers requested
in
their letters: more training programs.
The second venture is a monthly newsletter called THE DINOSAUR FILES. I started THE
FILES in August, 1997, and reader response has been tremendous. If you enjoy
DINOSAUR
TRAINING, you owe it to yourself to give THE FILES a try. (Order information is in
the
Appendix to this edition, together with other hard to find sources of valuable
training
information.)
Many readers have written to tell me that they made some of their best gains ever
after
reading DINOSAUR TRAINING and incorporating some of its ideas into their workouts.
Believe me, guys, this stuff is more than ink on paper. It really works. Give it a
try. The
results will surprise you.
That's more than enough for one preface. Strap in and hang on for the ride of your
life!
A teacher aflects eternity; he can never tell where his influence stops.
NHenry Adams
6

CHAPTER ONE: THE DINOSAUR ALTERNATIVE
The past is but the beginning of a beginning.
~H.G. Wells
Iffifty million people say afoolish thing, it
is still afoolish thing.
NAnatole France
Weight training is a very simple activity. However, commercial interests, armchair
theoreticians and well—intentioned but misguided “experts” have complicated things
to the
point where virtually no one knows how to train productively anymore. Instead of
gyms filled
with people taking productive, result—producing workouts, we see gyms throughout
the world
filled with members whose wild gyrations and frenzied flailing will not build an
ounce of
muscle or develop any greater level of strength than would be built by a slow game
of
checkers on a lazy summer day.
WHY DOESN'T ANYONE TRAIN HARD ANYMORE?
Consider the following. Properly performed barbell squats are one of the most
productive
exercises that anyone can do. But how many gyms are there where more than a small
handful
of members regularly squat hard and heavy?
Trap bar deadlifts are one of the very best exercises you can do. The trap bar —
which runs less
than $ 150 — permits you to train deadlifts harder, safer and much more
productively than does
an ordinary bar. But how many gyms have a trap bar? How many trainees even know
what a
trap bar is? How many who lift weights are more concerned about purchasing the
latest
accessories — brand name shoes, designer label shirts and shorts, “sharp” looking
workout
gloves and a color coordinated sweatband or baseball cap - than they are about
purchasing a
trap bar?
If you are interested in building world class strength and power, exercise
machines are almost always a total and complete waste of time. But how many gyms
are jam—
packed with “the latest” high tech training gizmos and chrome plated wonder
machines? How
many trainees devote virtually all of their energy (I can’t say “effort”) to
pushing or pulling
against the padded handles of the aforementioned miracle machines?
To develop the ultimate in rugged power and brutal, ferocious strength, you need to
include
plenty of thick handled barbell training — upper body exercises with a bar that
measures 2” to
3” in diameter. But how many gyms offer such bars? How many modern trainees have
ever
even seen one? Thick handled barbells used to be one of the standard tools of the
trade for
any strongman worthy of the name. Nowadays virtually no one who lifts weights has
ever
even considered the possibility of using a thick handled barbell.
Maximum muscular size and strength throughout the entire body can only be developed
if
you devote tons of effort and gallons of sweat to specialized grip movements -
primarily those
that involve lifting, carrying and holding enormous poundages with various types of
grips and
using handles of different shapes and thicknesses. Who do you know who trains that
way?
How many readers can name even a single member of their gym who regularly practices
pinch grip lifting, the farmer's walk, thick bar deadlifting or reverse curls with
a 3” diameter
bar?
Single rep training is one of the most effective ways to develop an outstanding
degree of
muscular size and strength. But how many people regularly do singles? How many use
a
program that consists of NOTHING BUT single reps — including warm ups?
Real results require real effort. You need to work so hard you almost pass out when
you do a
heavy set. You need to drive yourself to the point where, many times, you literally
collapse
after the set is over. You must train so hard that one heavy set can make you sore
for days.
You need to yell and shout and sweat and hurt when you train. But how many people
train
this way? How many people do you know who take a set of barbell curls and work the
set
until the bar literally drops out of their hands? How many people do you know who
work a
7

set of squats or deadlifts to the point where they go down and stay down —
sometimes for 10
or even 20 minutes? Compare the number of people who train THAT hard to the number
of
people who regularly spend two hours in the gym without breaking a sweat.
Let's get even more basic. To get bigger, stronger and better conditioned, you need
to add
weight to the bar whenever you can. Progressive poundages are the name of the game.
If you
are not adding weight to the bar on a regular basis, you are kidding yourself. But
how many
people actually try to increase their training poundages? How many members of your
gym are
content to waltz their way through the same workout, with the same exercises, sets.
reps and
poundages, year after year after year? I once belonged to a gym where one guy used
the same
poundages for 12 years. He got married and divorced at least three times during
that period.
He changed wives more often than he changed exercise poundages. Any of you who go
to
commercial gyms can doubtless identify half a dozen members who suffer from the
same sort
of passionate devotion to their exercise poundages.
THE AMAZING ANTICS OF MODERN TRAINEES
The reason why most modern training is non—productive is simple: most people who
train
with weights nowadays are not interested in serious results. Most people who lift
weights do
so for reasons that have nothing to do with developing ferocious muscular strength
and raw,
terrifying power. These are the type of members the modern gyms go out of their way
to
attract. In fact, they are really the only type of members the modern gyms are
interested in
having.
Most gyms want members who will be content to play around with aerobic exercises,
machine movements and light, light poundages. They cater to members who use the gym
for
socializing or as a pick—up bar. The LAST thing they want is someone who is
interested in
serious training.
The typical gym is crammed with non—essential machines, most of which are less than
half as
functional as if they were designed by a baboon and assembled by an orangutan. The
purpose
of the machines is to entice members of the public into shelling out their cash to
join the
establishment and reap the “benefits” of training on what the instructors (who are
nothing
more than glorified sales—people) tell them are the “latest” and “most scientific and
high tech”
machines on the market. Ninety percent of the equipment in the average gym could be
melted
down or sold for scrap without diminishing the value of the place one iota.
What else takes up space in the typical gym? The typical instructor—a mindless
goofball who
doesn't have the faintest beginning of a glimmer of a shadow of a clue about what
productive
training is all about. My golden retrievers, Sam and Spenser, could do a better job
of training
gym members than does the average instructor, manager, or gym owner.
Ask the average instructor or gym owner to demonstrate the one arm deadlift. Ask
him about
breathing squats. See what he knows about Olympic lifting. Check out his form in
the one
arm snatch. Watch him try to clean and press bodyweight. Ask him about round back
lifting,
Joe Hise, the 5x5 system, rack work, Herman Goerner, heavy singles, Clyde Emrich,
Indian
clubs, the farmer's walk, the Roman column, hip belt squats, barrel lifting, or
Arthur Saxon.
You'd be amazed at what the guy DOESN'T know. As a group, modern weight training
instructors and gym owners are clear proof that some people use the air hoses at
gas stations
to inflate their heads every day.
Then you have the typical gym member — who is usually young, spoiled, pampered and
far
more interested in looking pretty than in training hard. In fact, the average gym
member
would run in terror if you tried to make him train HARD on even a single set of a
single
exercise. A set of breathing squats would kill him. In fact, a hard set of curls or
presses would
be more than he could handle. Even WATCHING hard work would make him sick. He'd
toss
his cookies if he saw a dinosaur train!
Put them all together and you have an institution that promotes mass insanity
instead of
rational weight training. The idiot machines are designed to let people PRETEND
they are
lifting weights. The instructors prepare workout programs that let members PRETEND
they
are training. And the members are perfectly content to go right along with the
whole scam.

Weight training today is NOT about getting bigger and stronger. Its entire
emphasis is on developing a certain “vogue” look: people train for the sole and
exclusive
purpose of looking “buff”, “pumped”, “sculpted”, “toned” and “cut”. Everything they
do is
designed to gain peer approval. Nothing is designed to build the things that really
count — the
tendons, the ligaments, the skeletal structure, and the all—important but non—showy
muscle
groups that are the true keys to strength and power (such as the spinal erectors).
Appearance
is everything, function is nothing.
Modern day trainees base their training almost exclusively on public opinion. They
forget that
in weight training, as in everything else, public opinion is never to be trusted.
Sir Robert Peel
said it best: “Public opinion is a compound of folly, weakness, prejudice, wrong
feeling, right
feeling, obstinacy and newspaper paragraphs.” Those words describe perfectly the
training
information available to modern trainees.
THE DINOSAUR ALTERNATIVE
Fortunately, there IS an alternative to the mixed up mess of modern weight
training. I call it
“the dinosaur alternative.” I chose that name after a friend, whose training ideas
parallel my
own, referred to the two of us as “dinosaurs.” He was right - that's exactly what
we are. To the
modern denizens of the chrome and fern pleasure palaces — to the little boys with
the “buff
and “sculpted” sun—tanned bodies that lack the power to squat with bodyweight for
even one
rep - to the arm-chair theorizers with their “modern” training systems — we are
doubtless so
old fashioned as to be objects of scorn and derision.
THE DINOSAUR CHALLENGE
That's perfectly fine. When all of the “modern” trainees can lie down on a flat bench
and push
a 400 pound barbell with a three inch bar from chest to arms length — and do it
without a
bench shirt, wrist wraps or drugs — then I'll worry about being old fashioned. When
everyone
in the chrome and fern crowd can do a strict curl with 160 pounds with that same
three inch
bar, then I'll think about going to chrome and fern land. When the buffers,
pumpers, shapers,
sculptors and toners can handle 250 pounds in the seated press with a three inch
bar, 300
pounds in the two finger deadlift with a 2 1/2” bar and 500 pounds in the parallel
squat
(starting from the bottom, with the thighs parallel to the floor, with no super suit
and no
wraps), then I'll look into this “modern” training stuff. When the arm—chair
brigade can walk
200 feet holding two 180 pound “steel suitcases” (one in each hand), clean and
press a 220
pound sandbag or lift a 270 pound barrel to the shoulder, then I'll stop reading
courses, books
and magazines from the 20's, 30's, 40's and 50's, and check out the latest “modern”
ideas. But
until then, I'm happy to be a living fossil.
MANY WAYS T 0 BE A DINOSAUR
The rest of this book will detail the ins and outs of dinosaur training. However,
let me make
one thing perfectly clear. Dinosaur training is shorthand for the type of training
I prefer to do
in my basement gym. It is NOT a special system of training, the latest
breakthrough, or the
only way to train hard, heavy, seriously and productively. Anyone who trains hard
and heavy
on a regular basis is doing dinosaur training as I use the term.
Suppose you choose to do heavy, high rep squats to failure followed by heavy high
rep stiff
legged deadlifts, followed by heavy—medium rep bench presses, followed by heavy
medium
rep pulldowns followed by heavy high rep shrugs - a typical program for a devotee
of “high
intensity training.” Are you training like a dinosaur? Sure!
Suppose you do heavy power cleans for multiple sets of low reps. Are you training
like a
dinosaur? Sure!
Suppose you follow one of Bradley J. Steiner's basic three day a week total body
training
programs. Are you training like a dinosaur? Sure!
Suppose you follow the breathing squat program outlined by Dr. Strossen in SUPER
SQUATS. Are you training like a dinosaur? Sure!

I use the term dinosaur training primarily to distinguish the way SERIOUS guys
train from
the nonsense that passes for training at most gyms and weight rooms around the
world. There
is no “one way” to train productively. There is no “one way” to train hard. There
is no “one
way” to be a dinosaur.
The way I look at it, there are dinosaurs and there is the rest of the world. If
one dinosaur does
heavy singles in his training and another does high rep sets with heavy poundages,
that's fine.
The two men have far more in common with one another than either has in common with
the
nattily attired, Evian water sipping yuppies at the local “spa.”
The common denominator for all guys who are serious about their training is very
simple:
THEY TRAIN HARD! They may use different equipment, do different exercises, use
different set/rep schemes and so on, but the bottom line is always the same: HARD
WORK!
If you need to fit dinosaur training into a simple formula, do this: label it as
“GOOD OLD
FASHIONED HARD WORK.” Period.
BA CK TO OUR ROOTS
Dinosaur training is basic training the way it used to be done before steroids, arm
—chair
theorizers and commercial interests got things off track— It is like General
Patton's philosophy
of war: “simple, direct and brutal.” It is rugged, it is tough, and it is
demanding. It also is
incredibly result—producing. Dinosaur training will be very familiar to some
readers,
particularly those who are well versed in Iron Game history. It is not “modern” and
it is not
new. However, there are many aspects of dinosaur training that run the risk of
being lost
forever in the face of all the glitz and glamour systems publicized and followed by
modern
lifters. Some aspects of dinosaur training already have been lost or nearly lost,
and that makes
the job of pulling things back together enormously difficult. As Goethe said.
“Everything has
been thought of before, but the problem is to think of it again.”
Dinosaur training involves several inter—related principles. Fundamentally, it is a
system of
strength training. STRENGTH IS EVERYTHING IN DINOSAUR TRAINING. To be a
dinosaur, you must literally become obsessed with the idea of adding more and more
weight
to the bar in every exercise you do. You must revel in the battle against heavier
and heavier
poundages. You must view the acquisition of raw, pulverizing power and brutal
strength as
your most important physical goal.
Dinosaurs believe that strength is developed by working with barbells, dumbbells,
bags,
beams and barrels. Forget about all of the pretty chrome plated machines at the
local spa.
They weren't necessary 50 years ago and they are not necessary today. More
importantly, they
are counterproductive.
Dinosaurs train incredibly hard. Many follow the “high intensity” training
approach espoused by Dr. Ken Leistner and others. Some follow the time-tested and
time-
honored breathing squat program popularized by Hise, Berry, Rader, McCallum and
more
recently by Dr. Strossen in SUPER SQUATS. Others use multiple sets of low reps with
heavy, heavy poundages. What all dinosaurs have in common is this: they squeeze
every last
drop of effort out of their bodies on every heavy set they do. They work so hard
that to work
harder would be impossible. They drive themselves far beyond the outer limits of
mere effort.
Their training sessions are barbaric, brutal, and homeric.
Some dinosaurs train so heavy that they use single reps in their training. That's
right — they
regularly and consistently, week after week, without any “conditioning” programs,
“peaking”
cycles or “periodization” use weights so heavy they can only do one rep. Hardly
anyone trains
that way anymore because the research scientists have “conclusively established,”
that single
reps do not build size or strength. Besides, none of the modern—day “champions” do
singles!
But wail a minute. Forget about the pencil neck with the slide rule, the pie—charts
and the
eight week study of half a dozen college freshmen. Forget about the “champion” who
owes
his size to a pill bottle and a hypodermic needle. Go back to our roots. Look at
how guys did
it before the days of steroids, science and bull crap. They did singles! There was
a time - and
it wasn't all that long ago, and it was well documented by contemporaneous accounts
— when
the biggest and strongest men in the world did lots and lots of heavy singles in
their training.
10

How can the trainee of the 90's discount 3 training system that — a mere 50 or 60
years ago —
produced scores of drug free supermen?
Dinosaurs train without wrist wraps, elbow wraps, knee wraps, super suits or bench
shirts.
Why? Because this type of “support gear” is intended to REMOVE stress from the
joints and
muscles you are trying to exercise. Our goal as dinosaurs is to impose as much
stress as
possible on our bodies. The body responds to stress by growing bigger and stronger.
Why
sabotage your training efforts by using artificial aids that make your training
EASIER when
your goal should be to make your training HARDER?
Dinosaurs make their exercises more difficult — and more productive — by training
with thick
handled barbells and dumbbells. A dinosaur will do all of his presses, curls, bench
presses and
grip/ wrist/ forearm work with thick handled barbells or dumbbells. He will use
bars that are at
least two full inches in diameter, and include even thicker bars for many movements
—2 1/2”
or even 3” diameter bars. An advanced dinosaur will develop the ability to do CURLS
with a
thick handled bar that most men could not even lift off the ground.
Dinosaurs believe in plenty of specialized work for the forearms, wrist and grip.
And I'm not
talking about a few high rep sets of wrist curls with a weight so light my
grandmother would
sneer at the bar! I'm not talking about rolling a piece of newspaper into a ball
and squeezing it
for ten seconds (an “exercise” touted in a recent publication for toners). I'm
talking about
RUGGED stuff — pinch gripping, two finger deadlifts, two finger chins, one linger
lifts, thick
bar deadlifts, thick bar power cleans, thick bar curls, thick bar reverse curls,
vertical bar lifts,
one arm deadlifts. bag and barrel lifting, sledge hammer stunts, nail bending and
the farmer's
walk. You can recognize a dinosaur by his forearms, wrists and hands — they are
thick and
hard. The hands of a dinosaur bear no resemblance whatsoever to the baby—soil hands
of a
“toner,” a “shaper” or a “pumper.”
Dinosaurs use the power rack to train their squats and bench presses from the
bottom position.
Normally, you start a squat or bench press from the top position and lower the bar
to the
bottom position. A much more demanding way to perform these movements is to begin
from
the bottom. In the bench press, a dinosaur begins with the bar resting on pins set
so it brushes
against the lifter's chest. From this position, the dinosaur drives the bar up and
back to arm's
length overhead. In the squat, a dinosaur carefully wedges himself under the bar
(which rests
on pins set at parallel or slightly above) and then drives up to the standing
position. It is
much, much more difficult to do your squats and benches in this fashion — which is
precisely
why dinosaurs do them this way.
Dinosaurs like to lift heavy, awkward objects — logs, barrels and heavy sand bags.
Anvils are
also great. Any big slab of stone — any enormous log — any heavy steel barrel — any
heavy bag
of sand or lead shot will be a dinosaur's delight. Why? Because lifting heavy,
awkward
objects builds muscle in ways that barbells cannot duplicate. If you don't believe
this. take the
strongest guy you know and see how he does at cleaning and pressing a 150 pound
water
filled barrel, or a 200 pound bag of sand. Ask him to shoulder a 200 pound barrel or
a 250
pound bag of sand. Both of you will be astonished at how quickly and thoroughly a
heavy bag
or barrel can humble even a strong man.
Dinosaurs are very aggressive when they train. They battle the weights. They don't
merely lift
the bar. they murder it inch by inch. They view training as personal combat. “Me
against the
bar. No quarter asked, and none given.” The rest of the world can combine their
exercising
with socializing, political debate, idle gossip, chit—chat, shooting the breeze,
and trying to
score with members of the opposite sex. Thai doesn't bother a dinosaur. Dinosaurs
intuitively
understand that the gym is the place for one thing and one thing only: ferocious,
brutal, back—
breaking, mind—numbing savage training.
Most dinosaurs train in home gyms. They are “cellar—dwellers” (or “garage
gorillas”) and
proud of it. The idiocy of the modern gym scene is sheer torture for them. The
modern mess
causes them deep and unrelenting torment. They MUST stay away from the nonsense and
the
silliness or it will destroy them. They have to retreat to their subterranean
hideaways and
escape the madness of the modern muscle scene. But don't let any of that fool you.
Contrary
to what the gym chains would have you believe, the strongest people who train with
weights
are the ones who train in basic, almost primitive home training quarters. The
average results
1 l

of the cellar—dwellers arc so far ahead of the average results of the chrome and
fern denizens
that a comparison would be laughable. Don't think a dinosaur is a weakling because
he trains
at home — he might very well surprise you.
Dinosaurs don't follow the crowd. Period. Little boys need peer approval. Little
boys need a
constant barrage of ego pumping from Madison Avenue. Little boys need constant
reassurance that they are “doing it right.” Modern trainees cannot do anything
unless they do
it with the rest of the crowd.
Dinosaurs do it with iron, sweat, blood, toil, and grim determination. It takes
character,
conviction, courage and strength of mind to lift heavy weights on a regular,
sustained basis
over a period of years. It takes the same qualities to turn your back on the type
of training that
everyone else does and train like a dinosaur. Dinosaurs don't NEED peer approval.
If they
seek any sort of approval, it is the approval they would receive from the MASTERS
of the
Iron Game if they were present at the dinosaur's training session: Harold Ansorge,
Thomas
Inch, Apollon, Arthur Saxon, John Y. Smith, Herman Goerner, Louis Cyr, Doug
Hepburn,
Bob Peoples, William Boone, George Hackenschmidt, Peary Rader, Joe Hise, John
McCallum, John Davis, Norb Schemansky and dozens of others too numerous to mention.
Dinosaurs compete with the greats of the past. A dinosaur can tell you exactly how
HIS squat
compares to that of Milo Steinborn, exactly how HIS bench press compares to that of
John
Davis and exactly how HIS one arm deadlift compares to that of Thomas Inch.
In short, dinosaurs have the courage — and it DOES take courage — to say “no” to
all of the
modern bull crap that passes for training advice in today's computerized,
televised,
homogenized and lobotomized society.
DARE T O JOIN US
Dinosaurs do not fit into the world of modern weight training. We are fossils —
relics from a
bygone era. The glitz and glitter of the modern muscle scene is not for us. The
politics (on
stage and off stage, board room and bed room) that control bodybuilding contests
hold no
interest whatsoever for us. Drug bloated “champions” do nothing for us. We turn our
backs on
the modern mess. We go back to an earlier era — and a better one — an age when men
had
honest muscles, honestly developed. We leave the rest of the world to continue its
insanity.
We realize that our numbers are few, that our numbers will always be few, that very
few
kindred spirits will ever join us and that we can never be more than an island of
sanity in a sea
of nonsense. We are the dinosaurs. Dare to join our ranks.
There is one thing stronger than all the armies in the world:
and that is an idea whose time has come.
N Victor Hugo
Difiiculties mastered are opportunities won.
12

CHAPTER TWO: PRODUCTIVE TRAINING
The knowledge of one’s strength entails a real mastery over oneself; it breeds
energy and
courage, helps one over the most difiicult tasks of life, and procures contentment
and true
enjoyment of living.
~George Hackenschmidt
Every person who engages in serious weight training should produce substantial
increases in
muscular size and strength. Weight training WORKS. It works for everyone. It works
for me,
it works for my training partners, it works for athletes seeking an edge in their
chosen sport, it
works for this year's Mr. Everything, it works for the latest powerlifting
superstar and it will
work for YOU.
If you lift weights in a serious manner you should EXPECT to get bigger and
stronger. You
should expect to achieve noticeable results quickly. You may not build 18” upper
arms or
develop the ability to squat 500 pounds and bench press 400 pounds overnight, but
you
should expect to be markedly bigger and stronger after your first year of serious
training.
The problem is, most people produce little or nothing in the way of results from
their training.
Think about it for a second. How many people do you know who STARTED a weight
training program but GAVE UP in a matter of weeks or months? How many people do you
know who have trained for years without showing much in the way of results? How
many
people do you know who ever get beyond intermediate status? How many people who
have
trained for years are still hovering at a one rep max of 200 or 225 pounds in the
bench press,
the same poundage in the squat and only a little bit more in the deadlift (IF they
squat and
deadlift, which few people dare to do)?
Since the majority of people who lift weights achieve little or nothing in the way
of results,
people have come to believe that weight training does not work. As a variation of
this theme,
many people believe that weight training only works for a small percentage of
“genetically
gifted” individuals. Others believe that weight training only works for those who
take
anabolic steroids.
Anyone who tells you that weight training does not work — or that it only works for
genetic
supermen - or that it only works for those who take steroids — is WRONG.
WEIGHT TRAINING WORKS! IT WORKS FOR ANY ABLE—BODIED PERSON. You
do not need to be some sort of genetic freak to produce results from weight
training. Nor do
you have to guzzle one anabolic concoction after another or pepper your butt with
needle
marks to assure a constant stream of chemicals coursing through your blood stream.
All you have to do is train PROPERLY. And that, my friend, brings us to the
critical question
of the day:
WHA T IS PROPER TRAINING?
I wish I could give you a training program and a simple set of guidelines and tell
you that you
had everything you needed to know to train properly. But I cannot. There is no
single “best”
way to train. There is no “best” program. There is no “best” set of training
principles. There is
no simple answer to the question of what constitutes proper training.
There are many variations of sensible, productive weight training. ALL of them
build muscle
and strength. ALL of them produce results. No one system of training is better than
all of the
other systems. However, proper training always involves common elements. These are
hard
work, abbreviated training programs, progression, good form, and motivation. These
five
elements are critical to the success of any training program you ever undertake.
Let me give a real life example of how different training philosophies can produce
good
results as long as the five critical elements are part of the program. Dr. Ken
Leistner owns and
operates THE IRON ISLAND GYM in New York City. This is one of the finest gyms in the
world—possibly THE finest gym in the world. Dr. Leistner is one of the best known,
most
highly regarded coaches in the business. He has been VERY influential in the grth of
13

powerlifting, working as a judge and administrator for several of the governing
bodies in the
sport. He is a regular contributor to POWERLIFTING USA, MILO, and many other
publications. He wrote and published THE STEEL TIP for three years in the mid 80's
— and
many who know the Iron Game inside—out believe that THE STEEL TIP was one of the
very
best training publications of all time. His knowledge of the Iron Game and his
insights into
productive weight training literally dwarf those of other so—called “experts.”
And Dr. Leistner produces RESULTS - real results in the men and women he coaches.
Results like state, regional and national championships in powerlifting...state,
regional,
national and world records in powerlifting...team championships...men who bench 400
pounds for REPS...men who squat and deadlift 500 pounds for REPS athletes who win
all-
state, all—conference, and all—American honors.
Now here's the interesting part. There are some areas where Dr. Leistner and I are
in complete
agreement with regard to our respective training philosophies. We both believe in
hard work.
We both believe in short, brief training sessions. We both believe that food
supplements are
vastly over—rated. We both believe you can make excellent gains without steroids.
We both
believe that mental toughness is critical to a lifter's success. We both believe
that thick
handled barbells and dumbbells are an important aspect of a serious training
program. . .that
heavy grip work is mandatory for all serious lifters... and that you can build
incredible levels
of strength and development by combining weight training exercises with the lifting
of heavy,
awkward, hard-to-manage objects such as beams, barrels, logs, sandbags or anvils.
But our respective approaches to heavy training also differ in some respects. For
many
exercises, Dr. Leistner prefers doing one incredibly hard set to absolute muscular
exhaustion
with as much weight as possible on the bar. Thus, his lifters may do one or two
warm—up sets
in the squat and then grind out a twenty rep “death set” with 400 pounds on the
bar. The
squats may be followed immediately by a set of high rep stiff legged deadlifts —
say 15 or 20
reps with 330 to 350 pounds. The rest of the workout may consist of something like
a single
set apiece of bench presses, pulldowns, presses, shrugs, standing curls with a
thick handled
barbell, and a couple of heavy sets of grip work. A well-conditioned and highly
motivated
athlete may be able to finish the entire program in 20 to 30 minutes — after which
he will lie
on the floor in a pool of sweat for many, many minutes. And the lifter may very well
lose his
lunch halfway through the training session. (Dr. Leistner stocks his gym with
strategically
located “puke buckets”)
I prefer to do two or three exercises (other than grip or ab work) in any
particular session, and
I train each exercise for several sets of low reps. I usually do singles on all of
my exercises —
even the warm—ups. I start light and add weight on each set, working up to my top
poundage
for the day. I train very hard, but I don't train as hard as the guys at THE IRON
ISLAND
GYM. I sometimes hit the ground after a heavy set, but I usually stay down only a
couple of
minutes — and although keeping lunch down is sometimes a problem, I haven't had to
invest in
a bucket.
Does my approach work? It sure does. Lifting in the Submasters division (ages 33—
40), I have
won five national championships in the bench press in drug free powerlifting
organizations,
have set state, regional, national and American records in the bench press, and in
one
organization, set several world records in the bench press.
My training partners, Bruce Bullock and Ted Solinger, have gained enormously from
heavy
poundage, low rep work, and heavy singles. Bruce went from 195 to 265 in three
years and
Ted went from 145 to 195 in about two and a half years. Before they started
training under
my guidance, they were barely able to handle 95 pounds in the squat for five reps
and one rep
in the bench press! Ted is approaching a 300 pound bench press and a 400 pound
squat —
weights three or four times what he used to be able to handle. Bruce has moved his
squat to
over 450 pounds and his 3” bar bench press (starting from the chest) is up to 325.
He also has
moved his deadlift from 15 timid, tentative reps with 55 pounds to a single with
585 pounds.
He can shoulder a 270 pound barrel — an object THREE times as heavy as his former
poundage in the squat or deadlift.
So whose training philosophy is better? Who knows? Who cares? My approach works
very
well for me, and Dr. Leistner's approach works very well for him. Both approaches
work
14

because they emphasize the essential elements of productive weight training: hard
work,
abbreviated training, progression, good form and motivation.
OTHER PRODUCTIVE SYSTEMS
Many other productive training systems have been implemented, taught and coached
over the
years. Peary Rader, the founder of IRON MAN magazine and its editor and publisher
for 50
years, taught a remarkably productive training system based primarily on one
exercise: the
heavy, twenty—rep squat. John McCallum, who many regard as the best author ever in
the Iron
Game, advocated a similar approach for anyone who needed to pile on some serious
muscle
as quickly as possible. Dr. Randall J. Strossen, the editor and publisher of MILO,
continues
their tradition in his terrific book, SUPER SQUATS. Many who have tried the high rep
squat
have made incredible gains in a short period of time. The “breathing squat” system
is
different from my training approach, and different from Dr. Leistner's approach,
but
nevertheless remarkably effective.
One of the leading authors in the Iron Game for the last 30 years, Bradley J.
Steiner,
advocates a training approach quite similar to mine. In fact, I grew up devouring
Steiner's
books and articles, and in many ways regard him as the most important and
influential
instructor I ever had. Nevertheless, my current training ideas are not exactly the
same as
Steiner's ideas. And Steiner's ideas are in some respects different from those of
Dr. Leistner,
different from those of Rader, different from those of McCallum and different from
those of
Dr. Strossen. Nevertheless, Steiner's ideas WORK. This goes to show that no one
system of
training is the ONLY way to do it.
WHYDID I WRITE THIS BOOK?
If that's the case, then why did I write this book?
I wrote this book because the percentage of weight trainers who know how to get
real results
from their training is still — despite the efforts of Leistner, Rader, McCallum,
Strossen, Steiner
and others — ridiculously, pitifully and absurdly small. It is an uphill fight — a
never ending
battle — to spread the word about productive training. If this book helps only one
man in the
entire world to learn what productive training is all about, then writing it will
have been a
worthwhile endeavor.
I also wrote this book because the training system that I have developed over the
years is in
some respects unique and different from much of what you have seen or read about
elsewhere. There are many things in this book that will be new and exciting to you
— whoever
you are, and however long you have been training.
I have presented my training ideas as a unified system. This is because I approach
training as
an integrated whole - everything fits in with everything else. Exercise selection,
style of
performance, form, technique, sets, reps, training pace, intensity, poundages,
progression,
exercise schedules, rest, recuperation - they all tie together. If I altered any of
the elements of
my training system, the results would be reduced significantly.
ONE MORE TIME
I do not mean to imply that my approach to training is the ONLY way to train, the
BEST way
to train, or that it is BETTER than other training systems. What I am offering you
is ONE
VARIATION OF PRODUCTIVE TRAINING - a very productive, very unique approach to
sensible training, but NOT something that is packaged as “the last word,” “the final
solution,”
or “the only way to train.”
What if you disagree with one of the basic elements of my training philosophy? What
if, for
example, you prefer to do one hard, heavy set of high rep squats instead of the
multiple sets of
low reps that I prefer? NO PROBLEM!
TAKE THE ELEMENTS OF MY TRAINING SYSTEM THAT APPEAL TO YOU AND
INTEGRATE THEM INTO YOUR OWN TRAINING. Take sandbags, for examples, I
LOVE to lift heavy sandbags, I find that sandbag lifting builds a type of rugged,
total body
strength that is impossible to duplicate with other equipment. Your training
approach may be
15

radically different from mine in many ways, but if you give the sandbags a try,
adapting their
use to your own set/rep preferences, you may find that you too love the things! If
you do, then
you will have gained at least one thing of value from this book — regardless of
whether you
disagree with 90% of the rest of its contents.
Remember, there are no secret systems, no magic answers and no one way of doing
things.
Strength training is an art, not a science. We are not dealing with mathematical
formulas or
chemical equations. We are dealing with human beings, flesh and blood, passion and
prejudice, pride and emotion. What you have in this book is a tremendously
productive
training system. It is NOT the only way to train. No one can offer you “the only
way to train.”
Read, absorb, think, try, experience, evaluate and DRAW YOUR OWN CONCLUSIONS.
Good luck, and good reading!
One cannot leap a chasm in two jumps.
16
CHAPTER THREE: AN OUTLINE OF DINOSAUR TRAINING
nobody wants to grow.
~Johann W. von Goethe
It isn’t that they can ’t see the solution.
It is that they can ’t see the problem.
~G.K. Chesterton
There are many different ways to become exceptionally strong. This book details the
type of
strength training that I enjoy the most and that has proven, over time, to be the
most
productive way for me to train. I call this system “dinosaur training.” A friend,
whose training
ideas parallel my own, once referred to the two of us as “dinosaurs.” He called us
dinosaurs
because our training contains many elements taken from the training programs of old
time
lifters and turn of the century strongmen. Neither of us has any interest in the
latest fads or
modern miracle systems. We prefer the old fashioned approach.
Dinosaur training is an integrated, unified system of physical training that
incorporates twelve
core elements. Those twelve elements are not unique to dinosaur training. However,
the
particular way in which they are linked together in dinosaur training has not been
presented in
any articles, courses or books with which I am familiar — and believe me, over the
past 30
years or so, I have seen most of what has been written about the Iron Game.
This chapter will summarize, in an abbreviated format, the twelve core elements of
dinosaur
training. Subsequent chapters will examine each of the twelve core elements in
greater detail.
ELEMENT NO. ONE: HARD WORK
The first and most important element of dinosaur training is HARD WORK. Nothing you
read in this or any other book is going to do you a bit of good unless you have the
courage,
determination and tenacity to train HARD. You can go to the very best gym in the
world, use
the best equipment available, have the most enthusiastic and supportive of training
partners,
hire the world's foremost training authority as your personal trainer, follow the
most perfect
diet ever designed, take all of the leading supplements, and use the best training
program ever
devised — and it won't do anything for you unless you train HARD. Conversely, you
can train
in your basement or garage — or train outside — with nothing more than a couple of
heavy
sandbags or a heavy barrel to lift, and make enormous progress — IF YOU TRAIN HARD.
Lei me give you an example of what I mean by hard work. We'll take the example from
a
real—life training session, on September 2S. 1995. My training partners and I did
four
progressively heavier singles in the bench press, using a three inch bar to make
the exercise
more demanding. We did all of the bench presses for singles. We did each lift in
the power
rack, starting with the bar resting on pins set so that the bar brushed our chests
as we got into
position. Why did we do the exercise in this fashion? Because starting from the
bottom makes
the movement much harder! I worked up to 400 pounds for my final lift.
Next, we did bench press lockouts in the power rack, again using the three inch
bar. We each
did five singles with a top poundage. I used 475. We had just started to work the
lockouts into
our program, so we were building up the weight. I had used 465 the previous week,
and
planned to work up to 500 or more pounds in short order. (I topped out at 565 six
weeks
later.)
Were any of these lifts easy? No. Was the 400 pound full range movement easy? No.
Were
the lockouts with 475 easy? No. Each required deep, focused concentration, grit and
grim
determination. Even though we were not “training to failure,” as one would do with
a set of
multiple reps, we were working very, very hard. Each time we got under the bar it
was a
challenge. Each rep we made was a battle. Every time our arms reached the fully
extended
position with that enormous three inch bar balanced precariously across our palms,
it was a
victory.
But the bench work was nothing compared to what followed.
17

My training partners had purchased a great new toy for me to celebrate a recent
birthday a 15
1/2 gallon beer keg! No, it wasn't full of beer. It was empty. We filled it with
water. Used
some bathroom scales to check the weight. Got it up to around 165 pounds.
To finish our workout, we took the barrel to the garage driveway in back of my house
and
tried some clean and presses. Now, I know what you're thinking - that a measly
little 165
pound barrel wouldn’t be much of a challenge to a man who just benched 400 pounds
with a
three inch bar. But you're forgetting that the barrel was not completely filled. The
water
MOVES as you try to lift it. The barrel actually rotates in your hands as the water
shifts and
churns. This is NOT the same as lifting a 165 pound barbell. It is more like
lifting a 165
pound mountain lion.
I started by cleaning the barrel — or rather, I TRIED to clean the thing. It came
up nice and
smooth, but hit my chest and bounced off and forward at the top of the movement. I
caught it
on my knees, paused, took a deep breath and tried again. Same result. I tried
again. This time
I caught the thing long enough to wrestle it onto my right shoulder.
GREAT! Now the little monster was firmly balanced on my right deltoid. How was I
going to
press it? I tried to swing it back to the front — no luck. I tried again — no luck.
So I heaved it up
and back and rolled it across my shoulders and upper back. The water sloshed
violently,
pitching me forward. I almost went down to one knee, and just barely managed to
avoid
falling flat on my face. I stood up and tried to catch my breath.
By this time, I had been battling the barrel for at least 60 seconds. I was getting
pretty tired.
I tried to press the thing off of my shoulders. It moved up, then rolled as the
water shifted.
The barrel came crashing down across my neck. I tried again. Same result. Another
try — with
every ounce of power I possessed. The barrel went up — up — then stalled with my
arms at
three quarters of the lockout position - I pushed as hard as possible — my face was
bright red
as I drove with every bit of power I possessed — the barrel would not move — I kept
on pushing
— it didn't budge — and suddenly the barrel rolled yet again, came crashing down
and slammed
into my chest.
I caught it on my upper thighs and tried to hold it up and off the ground so I
could attempt to
bring it to my shoulders for another try at the pressing portion of the lift — but
the barrel
shifted again, my exhausted fingers lost their meager hold and the barrel plummeted
to the
grass.
I dropped to one knee, totally spent, unable to stand, unable to bend over, unable
to move. My
head was swimming. The entire world danced in dizzying circles. My training
partners were
talking, but their voices sounded muffled and indistinct, as though they were
speaking to me
from the bottom of a deep, dark well.
“Nice set,” said Bruce.
Each of us attacked the barrel as hard and intensely as possible for four separate
tries. Each
attempt became a series of lifts — of interlocking battles, as we wrestled the
barrel as high as
possible and fought ferociously to try to drive it to arms' length overhead. The
barrel won
each and every time. It was too “live” to press. It was like lifting a blob of
mercury.
On my final attempt I battled as hard as I could, and after a titanic struggle drove
the barrel to
a point just short of lockout — and then it rolled again and dropped from my hands
onto the
grass. Everything became a blur at that point. I remember turning towards Ted and
trying to
grab his shoulder to keep from falling down — but I missed and fell flat on my face
on the edge
of the driveway. I realized I was lying halfway into the street. I tried to crawl
out of the street,
but I couldn't move. I finally rolled over two or three times until I lay on the
grass next to the
driveway. I lay on my back, gasping for air. I still couldn't get up. I couldn't
move. My entire
upper body was numb. My golden retrievers, Sam and Spenser, watched the proceedings
with
tremendous interest. The dogs think my training partners and I lift weights solely
to amuse
them.
“Are you dead?” Bruce asked.
Well, I wasn't. But I WAS thoroughly exhausted. It was several minutes before I
made it to an
upright position and a couple of more minutes before I could stand and walk around.
That was
the end of the workout. Doing anything else at that point would have been
impossible.
I 8

Were my training partners concerned? No, not at all. Why? Because that's how hard
we train
each and every time we train. It doesn't matter what we are doing — squats,
deadlifts, barrel
lifting, curls, grip work, presses or sandbag lifting — at least one of us always
ends up in a
crumpled heap on the basement floor. Usually it is all three of us. We drive our
bodies to the
point where further effort is impossible. Many would call it insanity. Dinosaurs
call it HARD
WORK. As an aside, let me note that there is a trick to pressing a water—filled
barrel. We
didn't know it at the time of the above—described workout. To press a water—filled
barrel, tip it
to one side so that one end of the barrel is several inches higher than the other.
Keep it tipped
as you press it. The water will shift to the lower end and stay there rather than
sloshing about.
I literally PLAY with the 165 pound barrel now that I know how to hold it.
ELEMENT NO. TWO: COMPOUND, BASIC EXERCISES
The second critical element of dinosaur training is the use of basic, compound
(i.e., “multi—
joint”) exercises. Examples of such movements would be squats, bench presses,
deadlifts,
power cleans, chins and dips, all of which are time—tested, time—proven movements
that have
developed tons of muscle over the years, and all of which exercise large masses of
muscle in
an integrated fashion.
In contrast to basic, compound exercises there are many “isolation” exercises that
are
intended to work a single muscle group or a single joint. Examples include lateral
raises, front
raises, bent-over laterals, leg extensions, leg curls, hack squats, sissy squats,
hyperextensions,
pec dec work, cable cross—overs, concentration curls, and triceps extensions (or
triceps
kickbacks, pushdowns or french presses).
You may have noticed that my September 28,1995 training session only involved three
exercises — the bench press, heavy bench press lockouts, and the clean and press
with a water-
filled barrel. That sort of program is typical of dinosaur training. You will never
see a
dinosaur wasting his time on isolation exercises. Dinosaurs train on basic,
compound
movements because those are the movements that build real strength. The isolation
exercises
are window—dressing. You can drop them out of your exercise programs and never
regret it
for a minute.
To put the matter in bold perspective, consider the advanced dinosaur who bench
presses 400
pounds in the power rack, starting from the chest and pushing a three inch thick
bar to arm's
length. Can you imagine the upper body power and size that the dinosaur will
possess?
Compare that sort of size and power to the “development” displayed by the typical
gym
member who pumps his chest with five sets of high rep incline presses, five sets of
cable
cross—overs, five sets of flat bench flies, five sets of decline cable flies, and five
sets on the
pec dec machine. The latter may get a good pump during his training sessions, but
which of
the two is bigger? Which of the two is stronger? Do you think the muscle pumper
could push
even 200 pounds from chest to arm's length with a three inch bar? Which of the two
would
you rather have on your side in a football game, a tag team wrestling match, or a
friendly
neighborhood street fight?
Consider another point. Go back to our earlier discussion of hard work. How HARD is
it to
grind out a high rep set of cable crossovers with ten or fifteen pounds of
resistance? How
HARD is it to pump your pecs with some high rep flies — using 35 pound dumbbells?
Who
works HARDER — the guy who spends all afternoon pumping his pecs or the man who
drives
400 pounds from chest to arm's length through an explosive combination of effort,
desire,
determination, will-power and ferocious muscular strength?
Dinosaurs train on basic, compound movements because training on the basics is the
only
way to train HARD. Isolation movements might give you a good pump or a good burn,
but
they are not going to hit you over the head and knock you to the floor the way a
heavy set of
squats or deadlifts will do. For those who have the courage and determination to
train HARD
— as opposed to those who merely TALK about hard training - compound exercises are
the
only way to go.
19

ELEMENT NO. THREE: ABBRE VIA TED TRAINING
The third critical element of dinosaur training is the use of short, infrequent
abbreviated
training programs. What is an abbreviated program? Go back and review the account
of my
training session with the bench presses and the barrel lifting. How many exercises
did I do?
Three. How many sets of each exercise did I do? Four for the first movement, five for
the
second movement and four for the final exercise. That's a total of thirteen sets.
Some of my
training sessions are a little bit longer, and some are a little bit shorter. The
“range” would be
eight to twenty sets, with at least half of those being warm—up sets.
How often do I train? It varies. Sometimes I train every other day. Sometimes I
train three
times a week. Sometimes I only train two times a week. It depends on the exercises
I do and
the demands of my job, as well as the school and work schedules of my training
partners, and
my wife's work schedule. We don't get too hung up about it. We don't worry about
falling to
pieces if we miss a training session — if you are building REAL muscle, an extra
day of rest
will not harm you. We just find a day when we can get together and kill some iron,
and go
down into the basement and do it. We rest a day or two, then get together and do it
again.
We vary the exercises we do from one session to the next, never doing the same
movements
in two successive workouts. Again, we don't get hung up about doing particular
exercises in a
particular sequence or pattern. We have a total of about ten “core” exercises that
we try to
train at least once every ten or twelve days. and we have a variety of grip
exercises that we
work in by doing whatever grip exercises we feel like doing. We fit some of our off-
the-wall
stuff (sandbag or barrel lifting) into the sequence whenever time and energy
permits. Over
any ten or fourteen day period we manage to hammer every muscle in our bodies HARD,
while still allowing plenty of time for rest and recovery.
In contrast, most people who lift weights are locked into pre—determined training
schedules
and usually go to the gym four to six days a week. The average gym member probably
trains
two or three times as often as we train, and probably does five times as many
different
exercises and ten times the total amount of work. But who trains heavier? Who
trains harder?
Who drives his body to the point of momentary exhaustion? Who ends up lying on the
floor
in a pool of sweat at the end of a workout?
Face the facts. You can train HARD or you can train LONG, but you cannot do BOTH.
Working out HARD and working out for long, frequent training sessions are mutually
exclusive. And since dinosaurs know that it is hard work that builds size and
strength, they do
whatever is necessary to allow them to train truly hard — and that means, the use
of sensible,
abbreviated training programs.
ELEMENT NO. FOUR: HEA VYPOUNDA GES
The fourth essential element of dinosaur training is the use of heavy weights. By
“heavy” I
mean a poundage that makes you work HARD to hit your targeted number of reps.
“Heavy”
is a relative term. What it really means in the context of serious training is “as
heavy as you
can manage in good form.” What is heavy to one man may be light to another. For a
beginner,
a heavy poundage in the bench press may be 95 pounds. For an advanced man, a heavy
poundage in the bench press may be 350 or even 400 pounds. Both men are still
satisfying the
core element of dinosaur training because they are using what is, for each of them,
a heavy
poundage.
In time, however, the beginner will move his bench press from 95 to 300 pounds or
more. He
MUST work up to a weight that is heavy in anybody's book if he wishes to build much
in the
way of muscular size and strength. You do not become seriously big and strong by
playing
around with light weights. You can START with light poundages, but you had better
plan to
increase them enormously over your training career. If you sell yourself short on
your
poundage goals, you will achieve little or nothing from your training.
ANY average man has within himself the potential to work up to 300 pounds or more
in the
bench press, 400 pounds or more in the squat and 500 pounds or more in the
deadlift. MANY
can vastly exceed those numbers on one of the lifts, depending on body structure
and inherent
potential for the three lifts, and SOME can vastly exceed those numbers on each of
the three
20

lifts. As Reg Park once noted. “Don't set any poundage as a target — don't think of
any weight
as being heavy — the sky is the limit.”
NEVER SELL YOURSELF SHORT! If you train HARD you can build more size and
strength than you can possibly imagine. Don't for a minute think that “heavy”
weights are
something for other fellows to shoot for. They are not. They are within YOUR grasp.
All it
takes is time, patience, persistence, hard work and GALLONS OF SWEAT.
ELEMENT NO. FIVE: PROGRESSION
The fifth essential element of dinosaur training is PROGRESSION. What do I mean by
progression? I am speaking primarily of poundage progression (although there are
other
aspects of progression, as well). I simply mean that it is IMPERATIVE to add weight
to the
bar whenever you are able to hit your repetition “target.” Once you can do five reps
in the
squat with 200 pounds, it does no good to continue to do five reps with that
poundage.
Instead, you must try to do more than you have done before — five reps with 205
pounds, for
example. And after you manage five reps with 205, you must try five reps with even
more
weight. If your poundages fail to grow. you too will fail to grow. If your
poundages stagnate,
so will your progress. To get big and strong - I mean SERIOUSLY big and strong -
you
MUST add weight to the bar whenever you can do so.
Poundage progression is all about challenging your muscles every time you train.
For a
dinosaur, every workout is a challenge. Every workout is a chance to better your
past
performance: to lift more weight, to do more reps, to use better form, to train
with greater
focus and deeper concentration. If you are not improving you are either sliding
backwards or
standing still. A dinosaur strives for constant improvement. He is never satisfied
to remain
where he is.
ELEMENT NO. SIX: THE PROPER SE T/REP SCHEME
The sixth critical element of dinosaur training is the proper set/rep scheme for
any particular
individual. No one set/rep scheme works best for every person who trains with
weights. Some
men do best on multiple sets of low reps (for example, five sets of five reps).
Others do best
on heavy singles. Still others do best on one all—out set of as many reps as
possible. What
works for me may or may not work for you. And what works for you may or may not
work
for your training buddies. When it comes to sets and reps, there is no universal
answer that
applies to everyone under the sun. Period.
Too many lifters blindly follow the dictates of someone else when it comes to sets
and reps.
Some do one set of 8 to 12 reps because they read a book or article that advocated
such an
approach. Others do sets of five reps because that's what their coach wants them to
do. Still
others do heavy doubles or triples because they train at a gym with a powerlifting
champion
and that's what he happens to do. Others do heavy singles because their training
partner likes
to do heavy singles.
All of the lifters in the foregoing examples are making the same mistake: they are
following a
set/rep scheme that works for someone else but may or may not work for them. When
it
comes to sets and reps, you need to determine what works best for YOU, not what
works best
for someone else whom you happen to respect or whose opinions seem to make sense to
you.
Be a MAN. Men think for themselves. Men make their own independent decisions. Use a
set/rep scheme that WORKS FOR YOU - and have the courage to say “NO THANKS!” to
any and all other proposed training schedules.
ELEMENT NO. SEVEN: THICK HANDLED BARBELLS
The seventh essential element of dinosaur training is the regular, almost exclusive
use of thick
handled barbells for virtually all of your upper body and grip exercises. Why use
thick
handled barbells? There are several reasons, but the primary reason relates to
element number
one of the dinosaur system: HARD WORK. Dinosaurs use thick handled barbells because
a
thick handled barbell makes any exercise you do enormously more difficult. No matter
how
21

hard you train, you can train HARDER — and thus, more productively — by using thick
handled
barbells for all of your upper body exercises.
The turn—of—the—century strongmen regularly used thick handled barbells in their
training and
exhibitions. They developed staggering levels of strength. Consider the 370 pound
bent press
(a one arm overhead lift) of Arthur Saxon. Consider Hackenschmidt's one arm snatch
with
197.5 pounds. Consider Herman Goerner’s one arm deadlift with 727 pounds. What
about
Saxon's ability to lift a THREE HUNDRED pound sack of flour from the floor to
overhead?
How about Louis Cyr's ability to shoulder a four hundred pound barrel with ONE ARM?
All
of these men regularly used thick handled barbells and dumbbells, and all of them
developed
ferocious, mind—numbing body power. Maybe, just maybe, modern athletes have
something to
learn from the grand old dinosaurs of the past. And perhaps one of the things we
can learn
from the oldtimers is the importance of thick bar training.
ELEMENT NO. EIGHT: GRIP WORK
The eighth critical element of dinosaur training is its emphasis on lots and lots
of serious, no
nonsense heavy duty grip work. This is another area where the oldtimers reigned
supreme.
Heavy grip work used to be a regular part of any strongman's training program.
Today,
virtually no one does serious grip work. This is a tremendous mistake. When it
comes to
building FUNCTIONAL strength, grip work is absolutely essential.
Most guys don't even bother to train their forearms nowadays(!), and those that do
usually do
nothing more significant than a couple of high rep sets of wrist curls or reverse
curls with
little more than an empty barbell. Dinosaur style grip work is entirely different
from the
muscle pumper nonsense. It is based on lifting, holding and carrying heavy,
awkwardly
shaped objects — thick handled barbells and dumbbells — barrels — sandbags —logs -
anvils, and
similar items. It is high poundage, high intensity training. It is aimed at
developing much
more than a set of muscular forearms. It's goal is to develop the strength and
power of the
hands and fingers to their absolute maximum. The goal is to develop a grip that
makes a vise
seem weak by comparison!
ELEMENT NO. NINE: HEA VY, A WK WARD OBJECTS
The ninth critical element of dinosaur training is the regular use of heavy,
awkward objects in
your training. Dinosaurs do not limit themselves to barbells — not even the thick
handled
variety. They broaden their horizons. They expand the scope of their efforts. They
tackle
heavy, awkward, impossible to manage objects that can challenge their muscles in
ways that a
mere barbell cannot even begin to approach.
Once again we are indebted to the oldtimers for a long—forgotten but exceptionally
effective
method of training. Back in the old days, barbells and dumbbells were far more
difficult to
come by than they are today. Did that stop the oldtime lifters? Not for a second!
The oldtimers learned how to train with ordinary objects that were much easier to
find than a
barbell or dumbbell. Barrels and kegs of all weights and sizes were a popular
training tool. So
were bags of sand or bags of grain. Anvils were also popular. Heavy logs were a
challenge.
Even heavy rocks were used to build size and strength when weights were not
available.
Curiously, the oldtimers developed greater strength by using barrels, kegs,
sandbags, and
similar objects than all but the very strongest of today's lifters are able to
develop even with
all the latest training equipment and modern “know—how.”
Think I' m kidding? Well, try this sometime: make yourself a 200 pound sandbag,
then pick it
up and lift the thing over your head. Go ahead — try it. Don't just sit there
arguing with me and
muttering about how old fashioned I am. Get off your butt, buy an old army surplus
duffel
bag, buy four 50 pound sandbags, make a 200 pound sandbag and try to lift the thing
over
your head.
After you have convinced yourself that it is physically impossible to lift a 200
pound bag of
sand overhead, read the following account from Earle Liederman's classic text,
SECRETS OF
STRENGTH, published in 1925:
22

Power is not the exclusive prerogative of big men. No man proved that more
conclusively
than the veteran athlete, John Y. Smith, of Boston. Smith never weighed more than
168
pounds, yet he could do anything in the line of strength and power which could be
accomplished by the natural giants. Although a dumbbell lifter by preference, he
was one of
those men who could lift or carry ANYTHING. It is told that once he passed some
porters who
were loading a truck with 200-pound bags of cement.
Smith stopped, and joked the men about the fuss they made over handling “little
bags like
those. ” Whereupon the men grew indignant and informed him that “it takes a man to
handle
these HEAVY bags ” and invited him to take ojf his coat and see for himself if it
was as easy
as he thought. Without taking ojf his coat. Smith seized one of the bags, swung it
to his
shoulder, and then slowly pushed it to arms-length over his head. Having thus
surprised the
others, he then proceeded to amaze them by taking the bags, two at a time, one in
each hand,
and THROWING them into the truck, [pp. 48— 49].
How did the 168 pound Smith manage these amazing feats? I believe it is because he
trained
his entire life with heavy, cast—iron dumbbells, barrels, kegs, sandbags, bags of
grain and
other equally awkward and unwieldy objects. In doing so, he developed a degree of
total body
strength that would leave all but the strongest of modern champions languishing in
the dust.
Dinosaurs train on heavy, awkward objects because they know — as Smith knew — that
nothing
else can develop the human body to the absolute zenith of lifting efficiency.
ELEMENT NO. TEN: RACK WORK
The tenth critical element of dinosaur training is regular use of the power rack,
particularly
for squats and bench presses. Dinosaurs LIVE in the rack. A dinosaur can get a
complete,
result producing workout — indeed a body—numbing torture session - with nothing
more exotic
than a power rack, a barbell and enough heavy plates to make things interesting.
Dinosaurs use the power rack in many different ways. Two of the most common and
most
beneficial are the rack variations I used in my previously described workout on
September 28,
1995: (1) bottom position work, and (2) top position “lock—outs.”
Many lifters are familiar with “lockouts” but very few have any personal experience
with
bottom position rack work. Bottom position work involves starting each exercise
from the
“bottom” position of the movement rather than using the conventional starting
position. For
example, bottom position bench presses begin with the bar resting on pins placed so
that the
bar brushes the lifter's chest when he gets underneath it. Bottom position squats
begin with
the bar placed so that the lifter has to wedge himself underneath it to begin the
exercise from
the low position of the lift. As you might imagine, these are tremendously difficult
ways of
doing bench presses and squats — enormously harder than the regular style of
performance. Of
course, that is precisely why dinosaurs do their benches and squats in this
fashion: bottom
position work makes the exercises HARDER!
Dinosaurs also do lock—outs and top position work in the power rack — usually
concentrating
on squats, benches, military presses and deadlifts. Top position work with heavy
poundages
can build enormous strength into the tendons and ligaments. The increased tendon
and
ligament strength has a tremendous “carryover” effect that helps the lifter handle
much
heavier poundages in the regular, full range movement or in any athletic endeavor
that tickles
his fancy.
Bottom position work is a relatively new concept, but top position work (lock—outs
and heavy
supports) has been around for a long time. This is another training idea we can
borrow from
the oldtimers. The oldtimers did not have power racks, but they did do lots of
heavy support
work and limited range movements with enormous poundages. One of their most popular
exercises was the harness lift, in which the exerciser straddled a huge barbell
attached to his
body by heavy chains and extra strong shoulder webbing. The athlete started the
lift with his
legs almost completely locked out, and positioned himself so that he could lift the
weight off
the floor by doing no more than straightening his legs an inch or so. The lift
literally involved
a one inch range of movement - with weights in the neighborhood of 1000 to 2000
pounds!
23

Another popular support feat featured in almost all of the old time strength
exhibitions was
the “Tomb of Hercules.” In this feat, the lifter would assume a crab—like position,
balancing
himself with the front of the body facing up and all of his weight on his hands and
feet. A
huge plank would be placed on his thighs and a heavy load placed on the plank. The
object
was not to lift the plank or move in any fashion, but rather, to support the plank
and its load.
The typical load was a group of men from the audience — say 12 to20 of them, for a
total
weight of 2,000 pounds or more. Now you know why they called the stunt 'The Tomb of
Hercules!”
Dinosaurs know that the oldtimers were onto something with their short range,
limited motion
lifts and their supporting feats. What were they doing? They were developing
enormous
levels of strength in their tendons and ligaments — literally building their bodies
from the
inside out. This is why so many of the oldtimers were able to lift such tremendous
poundages
even though their muscular size was LESS than that of typical modern—day champions.
The
oldtimers had developed REAL strength: tendon and ligament strength. A dinosaur
uses
partial movements in the power rack to develop precisely the same attribute.
ELEMENT NO. ELEVEN: CONCENTRATION
The eleventh essential element of dinosaur training is the regular use of deep,
almost hypnotic
focus when training. A dinosaur knows that his single greatest asset is the power
of his mind.
and he also knows that the power of the mind can only be channeled when a lifter
trains in a
state of total concentration.
To the uninitiated, a dinosaur involved in serious training is a terrifying sight.
The dinosaur
will train with total, complete, absolute focus. He will not know you are in the
room when he
is training. He will be oblivious to anything that is going on. His entire universe
will be
wrapped up in whatever exercise he is performing. Nothing else will exist for him.
The only
thing that exists for the dinosaur is the rep that he is doing.
Dinosaurs consciously cultivate their powers of concentration. They understand that
the
ability to concentrate is an acquired skill. You develop the ability over time. And
you can
always improve your powers of concentration. For a dinosaur, developing the ability
to
concentrate is fully as important — or MORE SO — as any other aspect of successful
training.
ELEMENT NO. TWELVE: MENTAL T OUGHNESS
The twelfth essential element of dinosaur training is mental toughness. This
element
encompasses many critical attributes: desire, determination, perseverance, grit,
courage and
tenacity. These characteristics are sadly lacking among modern day exercisers, and
they are
virtually never cultivated as part of a training system. Dinosaur training
consciously
challenges a lifter's mental toughness. It does more than merely develop a strong
body. It
develops a strong PERSON.
Take the simple element of courage — the courage to be different from the rest of
the world.
How many weight training books teach you how to be “one of the crowd”? They all do,
don't
they? They ALL teach you to go to the gym and do exactly what everyone else is
doing in
exactly the same fashion for exactly the same number of sets and reps using exactly
the same
pieces of equipment. How many books challenge you to do something as radically
different as
thick bar bench presses...sandbag lifting...or barrel lifting? Why do you think
that is? One
reason is very simple: the authors and their publishers know darn well that a book
that
promotes “different” methods of training is not going to be anywhere near as
popular as one
that promotes a “do what everyone else is doing” system.
How many people have the COURAGE to do something that makes them stand out in a
crowd — like train with heavy sandbags or heavy barrels? Not too many. But
dinosaurs are
interested in RESULTS, and if bags and barrels produce good results, then a
dinosaur will use
them no matter how many smirks or smiles light the banal faces of the rest of the
gym crowd.
A dinosaur has the courage to be different.
I could offer other examples of what I mean by mental toughness, but this will
suffice for
now. As you continue through this book you will see that mental toughness is a
constant
24

theme that impacts all aspects of dinosaur training. It is the golden thread of
truth. If you learn
nothing else from this book, learn that lesson and learn it well.
Humankind cannot bear very much reality.
~T.S. Eliot
There is only one answer to defeat and that is victory.
25

CHAPTER FOUR: HARD WORK
Each morning puts a man on trial
and each evening passes judgment.
-Roy L. Smith
Dinosaurs build muscle and strength the old fashioned way. They EARN it.
Dinosaurs work HARD when they train. It is this characteristic, more than any
other, that
unites dinosaurs who otherwise disagree about various and sundry points of
training. Hard
work is also the one characteristic that, more than any other, distinguishes a
dinosaur from the
average guy who trains with weights. It is an undeniable fact that very few people
actually
train HARD when they lift weights. Most people who train put forth less effort than
if they
were pulling weeds in the hack yard. In marked contrast, a dinosaur works so hard
when he
trains that the sight literally scares the average gym member.
WHY HARD WORK IS NECESSARY
Dinosaurs train hard because hard work is the only way to substantially increase
your
muscular size and strength. Nothing less than tremendously hard work will build
muscle.
Period. There is no “easy” way to build muscle and strength. There is no miracle
system that
builds big biceps and mind—boggling physical power without tons of effort and
gallons of
sweat. Nor will such a system ever be found. The only way to build the human body
is,
always has been. and always will be. through HARD WORK.
Why does hard work build muscle and strength? The answer lies in a scientific term
called
“over-compensation.” In simple terms, here is how over—compensation causes your
body to
get bigger and stronger as a result of hard training.
Start from the premise that your body must maintain a certain degree of muscular
size and
strength solely in order to allow you to perform the everyday tasks necessary for
survival:
things like walking, standing, holding a glass of water, eating, pounding the keys
on a
personal computer, turning the ignition key in your car, channel surfing with the
television
remote control, popping a beer lab, using an American Express Gold Card. and so on.
These
activities are vital to modern life but are hardly difficult or demanding. If you
think about it,
the average person can get through an entire day with very little in the way of
hard physical
effort. The body recognizes this, and being lazy by nature, grows only big enough
and strong
enough to safely make it from one day to the next. For a man of average height and
small to
medium bone structure, the amount of muscle necessary for day to day survival in
the modern
world will be minuscule. The average man will weigh in at all of 150 or 160 pounds,
and his
maximum in the squat, bench press and deadlift will be 100 to 150 pounds on each
lift.
Now let's try an experiment. Let's take the average urban male, age 20 to 25, and
send him to
a lumber camp in the North Woods. We'll make it a particularly old—fashioned sort
of lumber
camp - one where they don't use trucks. chain saws or any sort of diesel or
gasoline powered
engines. Everything they do will be with simple, old fashioned tools—axes, saws.
and peavey
hooks. We'll also assume that our urban animal is forced to work outside with me
biggest and
strongest of the lumberjacks and that he is told he will be shot if he tries to
quit or give up. He
also is told he will be shot unless he stays at the camp for one full year.
What happens?
Our urbanite almost dies after the first ten or fifteen minutes of hard work at the
lumber camp.
By the end of me first hour he is convinced that he WILL die before the day is over.
However, he somehow manages to make it through the entire workday. He is so tired
he can
barely stand. He almost crawls into his bunk bed.
The next morning he is so stiff and sore he can hardly move. The only thing that
gets him up
and out the door is the thought of the mean looking foreman with the extremely
large hunting
knife and the equally menacing sidearm. The thought of death is a tremendous
motivator.
26

He goes out and takes up where he left off the day before— He chops, saws, lifts,
pulls, pushes
and digs. And he does this day after day. The weeks stretch into months. The months
stretch
into the entire year of his contract.
At that point, stand our man on the scales. What will you find? He will be anywhere
from 20
to 40 pounds heavier than when he came to the lumber camp—all of it good, hard,
solid
muscle. His measurements will have increased enormously. He will have grown into
and out
of a couple of clothing sizes. And his strength will have increased by four to five
times over
what it was when he arrived in the North Woods.
What happened?
What happened is simple. The man's body responded to the incredible demands of his
lumberjack work by growing larger and stronger as quickly as possible. The body did
NOT
like the way our hero felt after the end of his first hour of work— And it HATED the
way he
fell the next morning. It went into a panic. It realized that there were two
choices available to
it: (1) grow larger and stronger immediately, or (2) die.
That's when the survival instinct came into play. As I said, the thought of death
is a
tremendous motivator. The man's body had no choice other than to grow big and
strong as
quickly as possible. So it did. THAT'S an example of over-compensation.
You can achieve the same sort of transformation without going to the North Woods.
You do it
by working HARD when you train. You work so hard that your body perceives the
situation
as nothing less than a matter of life or death. You work so hard that you FOOL the
body into
believing that it MUST grow bigger and stronger or else it will die.
If you can curl 60 pounds for ten reps and that is ALL you ever try to do, you will
not trigger
the “alarm bell” that causes the body to grow bigger and stronger. Doing something
you
already can do is not enough to trigger growth. You must attempt the impossible.
Shoot for
TWELVE reps with 60 pounds. Or go for ten reps with 65 pounds. Do SOMETHING that is
more difficult—more challenging and more demanding — than what you did the last time
you
did curls. Instead of settling for a comfortable set of ten reps with 60 pounds, do
a set that
comes close to killing you. Push the set until the bar literally falls out of your
hands. Your
goal is to grab the body's grth mechanism by the throat and shake it up and down.
Do
whatever is necessary to trigger the survival mechanism.
Apply the same principle to each and every exercise you do. Never rest on your
laurels. Never
be content with what you already have done. Push the limits of your performance.
Surpass
yourself Constantly strive to improve your performance. Why? Because by doing so,
you
will insure that you are working hard — hard enough to trigger the internal alarm
mechanism
that causes growth.
WHAT HARD WORK REALLY IS
Ok, so I've convinced you that it is important to work hard when you train. That
leads us to a
fundamental question: what IS hard work in training?
Let me answer this question by giving some examples of what hard work is NOT.
Hard work is NOT doing lots of sets, lots of exercises and lots of reps.
Hard work is NOT using the latest computerized miracle machine that comes down the
road.
Hard work is NOT doing an enormous amount of work, training for a long time in each
session or training frequently.
Hard work is NOT going for a huge pump, a deep burn or any other similar sensation.
Hard work is NOT standing in front of a mirror and emitting high pitched squeals of
pseudo—
intensity while you handle a light poundage for less than half the number of reps
you could do
if you were serious about it.
Hard work is using the heaviest possible weight for the number of reps you set as
your target,
and then DOING those reps—every single one of them — in good form.
Let me repeat that. Hard work involves the use of the heaviest possible weight that
you can
handle for the number of reps you set as your target and actually DOING those reps
and
doing the reps in GOOD FORM.
27

AN EXAMPLE OF HARD WORK
Suppose you are doing the seated press. Let's say that at your present strength
level you are
able to do 120 pounds for one set of six reps. Begin by putting 80 pounds on the
bar and do
one set of six reps for a warm—up. This should be a fairly easy set, one that will
not tire you
out, but rather, will force a little bit of blood into the area, warm up the
shoulder and elbow
joints and generally “get you ready” for the heavier work that is to come.
Add 20 pounds to the bar (making a total of 100 pounds) and do a second set of six
reps. This
will be harder than the set with 80 pounds, of course, but it still will not be
extremely
fatiguing.
Now load the bar to 120 pounds. Shoot for six reps. Push the bar up as hard and
forcefully as
you can - lower the bar under control and at a moderate speed. Whatever you do, do
not
bounce the bar or cheat in any fashion to try to get your reps. Do NOT count the
number of
seconds required to raise or lower the bar. Counting is a distraction. Concentrate
on moving
the bar and forget about anything else.
When you do your set with 120 pounds, the first one or two reps will feel pretty
light. The
third and fourth reps will feel a little bit heavier, but still will not cause
undue strain. The fifth
rep will feel heavy. The sixth rep will feel VERY heavy. It may take several
seconds to push
the bar up over your head for the sixth rep — you may find yourself at the sticking
point, with
your arms halfway extended, and the elbows wobbling a little bit and your face
turning bright
red as you push the bar. If it requires a good. strong effort to get through the
sixth rep, end the
set at that point. On the other hand, if you are feeling particularly strong and if
the sixth rep
does not cause as much difficulty as it did in prior workouts, take a deep breath
and then try
for a seventh or even an eighth rep. Your goal is to work until the last rep is
EXTREMELY
hard to do, but nevertheless, possible, (BARELY possible!)
Take a four or five minute break, load the bar to 130 pounds, and try a final set of
four or five
reps. On this set, the bar will feel increasingly heavy on each of the reps, and
you will have to
use plenty of concentration and focus to complete the set. Again, your goal is to
make the
final rep — whether it is number four, number five or number six — a very, very
difficult effort.
Having done the foregoing, you have completed four sets that perfectly illustrate
what I mean
when I refer to “hard work.” You have taken a good, basic and result—producing
exercise — the
seated press — and over a period of 10 or 15 minutes you have done a total of four
sets that
pushed your shoulder, upper back and tricep muscles very close to a state of
momentary
exhaustion. You may not have gone to absolute failure, but you have worked much
harder
than 90% of the guys in your gym would even dream of working. You definitely have
worked
hard enough to break down your muscle fibers and trigger the “alarm” response
referred to
earlier. In short, you have triggered muscular growth.
28

ANOTHER EXAMPLE OF HARD WORK
Many who read this text will prefer to do one set to momentary muscular failure on
any
exercise they do. There's nothing at all wrong with that approach, of course — just
as there is
nothing wrong with the multiple set, low rep approach detailed in the previous
example.
Which approach you prefer is more a matter of individual temperament than anything
else.
Remember, there are many ways to develop muscular size and strength. No one
training
system has a monopoly on “BIG AND STRONG.”
For those who prefer to do one set to failure, here is an example of hard work when
using that
sort of approach.
Take the example of a lifter who is going to try 15 reps with 400 pounds in the
trap bar
deadlift. He may take 135 for five reps for a quick warm-up, followed by 225 for
three reps
and 315 for one rep. Why so few reps? Because our man is focusing his entire effort
on one
brutally hard set with 400 pounds. His warm—up sets are limited to the minimum
number of
reps required to prepare him — physically and mentally — for that one all—out
effort with 400
pounds on the bar.
Our man loads the bar to 400 pounds. He chalks his hands, lightens his lifting bell
and
focuses, concentrating deeply on the upcoming battle. His eyes are closed. His
breathing
slows and deepens. His entire body starts to expand perceptibly as the muscles
begin to gear
up for the impending task. A slight sheen of sweat appears on his brow.
He opens his eyes, steps forward, positions himself and takes several deep breaths.
Then he squats down, grasps the bar and PULLS.
The first rep moves up quickly. He lowers the bar until it barely brushes the floor,
and without
pausing drives up for a second rep.
The process is repeated for one rep after another. The bar begins to slow down
after the first
four or five reps. By the seventh rep it is starting to move slowly. The lifter is
gasping for air.
His face is tomato red. The veins stand out like cords across his entire upper
body. Sweat
pours down his body. He lowers the bar all the way to the floor before beginning the
eighth
rep, stands erect, breaths deeply three times, then squats down, grabs the handles
and drives
the bar up for the ninth rep. He slows almost to a halt as the bar begins to pass
his knees —
grunts in pain — and drives upward to a finish.
He lowers the bar, barely brushes the floor and starts back up without pausing. His
arms,
shoulders and upper back look like they were carved from granite as the steel—cord
muscles
stand out in stark relief, writhing furiously as he strains against the bar. He
pulls — pulls —
pulls and the rep is completed. He stands erect, holding the bar at arm's length,
gasping for
oxygen - then lowers the bar to the floor, stands all the way up and takes several
enormous,
gasping breaths.
Ten reps down — five more to go!
He squats down, grasps the handles and drives as hard as possible. Every muscle
fiber in his
body is pitted in an agonizing effort against the weight of the bar. He screams in
pain as he
pulls against a bar that simply won't move above his knees — screams and pulls —
and suddenly
the bar is above his knees, then to his lower thighs and finally he stands in the
finish position.
Eleven down — four more to go.
He lowers the bar, touches the floor and pulls — pulls - and grinds out yet another
agonizing
rep. His chest feels like an anvil is pressing down on it, his lungs feel like they
are filled with
cotton candy, his head is swimming, his legs, back—hips, traps and forearms are on
fire, and
his stomach is churning.
He lowers the bar, starts up again and grinds to a halt several inches above the
floor. He pulls
- and nothing happens. The bar goes nowhere.
He drops the bar to the floor, and bends over in utter agony, hands on his knees,
choking back
the nausea and trying to control the pain that racks his entire body.
Twenty seconds later he pulls again — and somehow, utilizing strength from who
knows where
- makes the rep.
The bar hits the floor and the lifter goes down to one knee. He gasps in agony.
Another rep is
obviously impossible.
29

Thirty seconds later he makes another rep.
The bar rests on the floor. The lifter stands above it, swaying weakly. His face is
pale and
ashen. His shirt is drenched with sweat. You can tell he is finished.
But don't tell it to him.
Thirty—one seconds after completing the fourteenth rep, the lifter squats down,
grabs the bar
and pulls for number fifteen. The bar seems to be welded to the floor - and then,
slowly, inch
by inch, it begins to rise. The lifter's face has turned from pale to purple. The
veins stand out
like fire hoses. He screams in pain. The bar continues to move — but, oh, how very
slowly! He
pulls — pulls — pulls — and stands erect with the bar, shaking and quivering as he
holds the
massive poundage at arm's length. He lowers the bar to the floor, stumbles forward
and falls
flat on his face.
Five minutes pass before he finds the strength to roll over onto his back.
Ten more minutes pass before he can push himself to his hands and knees.
Two more minutes pass before he can stand and hobble slowly towards the drinking
fountain.
He has just completed a HARD set. What we have witnessed is yet another example of
HARD WORK.
ONE MORE EXAMPLE OF HARD WORK
Remember what I said about different ways to skin a cat. Many serious lifters train
on very
heavy sets of low, low reps — sometimes as low as one rep per set. Are they working
hard?
You better believe it. Consider the following example.
Our lifter is training his arms. He plans to do five sets in the barbell curl, using
a three inch
thick bar to make the exercise harder and more demanding. He will do one rep per
set,
starting with a light poundage and adding weight on each set.
He sets the bar on pins positioned a little above knee height in the power rack.
This allows
him to reach down and take the bar in exactly the proper starting position for each
rep.
He begins with 95 pounds — a very light poundage. Even though the weight is light
and easy to
manage, he concentrates deeply and intensely, carefully positions himself for the
rep and
maintains letter perfect form all the way up and all the way down.
He places the bar back on the pins, loads it to 115, rests a minute or two, chalks
up and
approaches the bar. Once again, he focuses all of his energy and attention on the
task at hand,
concentrating ferociously even though he is handling a warm—up poundage. Locked in
an
almost trance—like state, he performs another perfect rep.
The third set calls for 135 — an impressive poundage for a man using a three inch
bar. Try it
sometime.
Our lifter chalks up, tightens his lifting belt, approaches the bar, sets himself,
flares his lats,
locks his elbows into his sides, breathes deeply, grabs the bar as if he was trying
to squeeze it
in two, lifts it off of the pins, pauses briefly and curls it in perfect form. The
same mental
intensity and all—encompassing focus marks the lift. It is as though he were
lifting in a
different dimension. Only the bulging muscles and exploding veins in his upper body
give a
clue of how heavy the poundage really is.
Was it a maximum effort? No. Was it easy? No. The lifter is a bit winded after the
effort, and
a definite sheen of sweat is coating his torso, arms and face. His upper arms and
forearms are
beginning to swell with a deep-down, worked to the bone sort of thickening. It is
not the
typical pump that you see in a bodybuilder, but something much more subtle — and
much more
impressive.
He loads the bar to 155, goes off a little way and thinks about the upcoming set.
He pictures
the set over and over in his mind, watching as he approaches the bar, sets his
feet, positions
his body, flares his lats. digs in his elbows, breathes deeply, grasps the bar and
begins the rep.
He watches himself pull as hard as possible as the bar inches its way through the
sticking
point. He watches himself as his face turns purple and the veins stand out in bold
relief across
his arms and his entire upper body. He watches the bar inch on towards the finishing
position
- watches himself fight to maintain proper position - watches the sweat pour down
his torso.
30

Listens to his grunt of effort and pain as he completes the rep. Feels the pain.
Feels the effort.
Relishes the victory as he conquers the weight.
Then he walks over to the bar and does exactly what he has visualized — a hard but
perfect rep
with 155.
Our man next loads the bar to 165 pounds. He rests a few minutes, then repeats the
same
sequence that he used before tackling the 155 pound effort. Concentration,
visualization,
rehearsal, arousal, approach to the bar — positioning, breathing, lat flare, grip —
and then the set
begins.
It is like grabbing a Cape Buffalo by the horns. The second he has the bar in his
hands he can
tell that he is in for an intense and brutal effort. The bar fights him every inch
of the way. It is
almost as though the bar grabs back the second he grasps it.
Maintaining perfect form, he curls the bar upward — hits the sticking point — slows
down to a
barely perceptible movement — fights — fights — grinds to a halt — hangs motionless
for five full
seconds, pulling as hard as possible — and suddenly, somehow, begins to move the
bar upward
again.
Suddenly the rep is completed. The bar hovers motionless in the finish position. The
lifter
lowers it to the pins, steps out of the rack and almost drops to the ground. He is
totally
drained. It will be several minutes before he could even consider doing anything
else. His
arms are numb from shoulder to fingertips. The deep—based swelling that began to
develop
during the warm—up sets is more pronounced than ever. It is as though his tendons
and
ligaments are pulsating with effort.
He won't do any additional arm work today. He doesn't need to. When you train hard,
3 little
bit of work goes a long way.
PSE UDO-IN T ENSI T Y
Over the years, many writers have emphasized the importance of HARD WORK in your
training. And most people accept — on an intellectual level — the premise that hard
work is
necessary to develop larger and stronger muscles. On the physical level, however,
the vast
majority of people just can't deliver what it takes to train HARD.
Go to any gym anywhere in the world and ask anyone you see if he believes in hard
training.
You KNOW what his answer will be: “Of course I do”.
Ask him if he trains hard. What will the inevitable response be: “Damn right I do!”
Then watch one of his training sessions.
What will you see?
Unless you have encountered a very unusual individual, the self-proclaimed apostle
of effort
will handle 40 or 50 pounds less than his true maximum on any exercise he does, for
only half
the number of reps he could do if he was truly training hard. He'll stop when the
weight starts
to feel heavy. He'll quit when his muscles begin to burn. He won't push through the
pain and
discomfort. He'll play it safe.
If he sees that you are watching he may try a couple of patented tricks to make it
appear (to
the uninitiated) that he is training hard. The fake grunts and groans will come
first. Then he
will mimic hitting the sticking point, flexing mightily against an unmoving bar
while
supposedly giving it everything he has. He'll cheat his way through the hard reps
to take the
tension off of the muscles he is trying to work. He'll probably scream near the end
of the set
(particularly if he sees a good looking girl come by and he wants to impress her).
All of his theatrics will LOOK and SOUND impressive. But they no more amount to
hard
work than does a game of tiddley—winks.
You can train hard for real or you can pretend to train hard. Most people PRETEND
to train
hard. They always make it look good in case anyone is watching, but when it comes
to the
real thing — serious hard work — they get out of Dodge City as fast as they can.
There is an easy way to tell who is training hard and who is playing games. The
hard trainer
gets bigger and stronger from one session to the next. He puts more weight on the
bar on a
regular basis. He has to do so because he is increasing his strength, and the
exercise will be
too easy for him unless he increases the weight, the reps or both.
3 l

The pseudo trainer never gets any stronger. Consequently, he stays at the same
weight, same
reps and same level of development forever. He CAN 'T add weight or reps because he
never
gets any stronger.
If you see someone who looks like he is training at a superhuman level of
intensity, watch and
see what happens to his training poundages over a month or two. If the weights
remain
constant, the odds are very good that what you are observing is an exhibition of
pseudo
intensity.
WHY PEOPLE FAIL
People who fail to get results from weight training usually have one thing in
common: they
don't train hard. Taking it easy is the single most common cause of failure in
weight training.
As Dr. Ken Leistner once stated (THE STEEL TIP, Volume 1, Number 10, October,
1985):
Experience has taught me that the majority of trainees won't ever make
the progress they envision for themselves because:
1. They will not train as hard as possible.
2. They do not believe that a program can be effective if it appears limited in the
number of
exercises.
4. They lack confidence in their ability to gain muscular strength and
Size.
DON'T LET THIS HAPPEN TO YOU! Train hard! Train for results! Dare to grow bigger
and stronger! BE A MAN WHEN YOU GO TO THE GYM!
HOW TO WORK HARD
The way to really work hard when you train is to constantly challenge yourself
Challenge
yourself to do more weight, more reps or to use better form and more focused
concentration.
Set goals — high goals. Work diligently toward their achievement.
Each of the foregoing examples of hard work illustrates this point. What was each
lifter doing
when he trained? He was trying to achieve a particular goal. The first lifter was
shooting for
certain poundages for a specified number of reps in the press. The second lifter was
shooting
for 15 reps in the trap bar deadlift with 400 pounds. The third lifter was shooting
for a single
rep with 170 pounds in the standing curl with a 3” bar. Each lifter had a
predetermined goal
and each lifter worked like the devil to achieve the goal.
ONE MORE TIME
Let me close this chapter by getting up on the soap box and saying YET AGAIN that
hard
work is the single most critical element of any truly productive training program.
It doesn't
matter if you use high reps or low reps...single sets or multiple sets...barbells
or
sandbags...Olympic lifts or power lifts... — If you are not training HARD then you
are wasting
your time.
No training system has a monopoly on good results. There are many ways to achieve
outstanding results from weight training. But all of those ways involve HARD WORK.
If you
are unable or unwilling to work as hard as you possibly can then your results are
going to be
far, far less than what you desire. Weight training WORKS — but only if YOU work!
New opinions are always suspected,
and usually opposed without any other reason,
but because they are not already common.
~John Locke
32

CHAPTER FIVE: DINOSAUR EXERCISES
There is one cardinal rule: “Never Despair. ”
That word is forbidden.
do every act ofyour life as ifit
were the last.
NMarcus Aurelius
Dinosaurs do basic exercises. The basic exercises are squats, standing presses,
power cleans,
power snatches, high pulls, dumbbell cleans, standing dumbbell presses, push
presses, jerks,
one arm cleans, one arm snatches, barbell bent-over rowing, bent—legged deadlifts,
bench
presses in the power rack (starting at the bottom, with the bar resting on pins so
it brushes
your chest in the starting position), barbell curls, shrugs, bent—legged situps,
leg raises, neck
work, side bends and calf raises.
Dinosaurs also do lots of work for the forearms, grip and wrists. There are many
good
exercises for the forearms, grip and wrists. I'll cover a number of the better ones
in detail in
Chapters 13 and 14.
Dinosaurs also do special exercises for all around strength and power, such as log
or barrel
lifting, exercises with heavy sandbags, anvil lifting, etc. These are not
conventional exercises,
but I consider them to be basic movements because they work the entire body in an
integrated
fashion.
That's pretty much all a dinosaur will ever do or ever think about doing. As I said
before,
dinosaurs stick to the basics.
HOWMUSCLES GROW
Dinosaurs train on the basics because the basic exercises are the most productive.
To
understand why some exercises are more productive than others, you need to
understand how
muscles become bigger and stronger. Now don't run away — I am not about to start
sounding
like the latest textbook on exercise physiology. As a matter of fact, I have yet to
read a
“scientific” article or treatise that provides much in the way of useful information
about the
manner in which our bodies increase muscular size and strength. The most useful
explanation,
and the one upon which I will base this section, is taken from Bradley J. Steiner's
wonderful
book, A COMPLETE GUIDE TO EFFECTIVE BARBELL TRAINING, which was
published nearly 20 years ago and which is still one of the best books ever written
about
sensible physical training.
In a nutshell, your muscles grow bigger and stronger when you systematically force
them to
do difficult tasks, such as knocking off six reps in a basic exercise with a weight
you could
only handle for five reps the week before. Working this hard causes your muscles to
“break
down.” Then you rest a day or two, get lots of good nutrition, and give your
muscles 3 chance
to grow bigger and stronger than before.
Your muscles are made up of fibers — something that varies from person to person,
but which
remains constant for any one individual throughout his lifetime. To increase your
size and
strength, you need to increase the thickness of the individual fibers that make up
your
muscles. To do so, you must work the muscles with a weight heavy enough to make the
last
rep of any set almost impossible to do even when you are pushing or pulling as hard
as you
can.
Working your muscles this hard causes the body to send out a sort of internal
warning: “Red
light, red light! This guy is trying to kill us! What should we do?” Answer: “We'll
grow a
little bit bigger, and therefore stronger, so we can handle this insanity the next
time he makes
us go to the gym.”
33

In very simple terms, your muscles grow bigger and stronger when you force them to
work
hard and heavy on basic exercise movements. You do NOT need to do lots of sets and
reps.
What you DO need to do, however, is push your muscles EXTREMELY HARD - all the way
up to the point where you could work no harder. This will trigger the little “alarm
bell” that
tells the body to take steps to become a bit bigger and stronger so that the next
time you go to
the gym it won't be quite as hard. This is what I call the “break down, build back
up” system
of muscle building,
In short, remember these two points. First, your muscles grow bigger and stronger
by being
exposed to a heavy stress during your workouts; and second, “heavy stress” does not
mean
doing LOTS of exercise, but rather, doing a couple of good, HARD sets on heavy,
basic
movements that allow you to use the most weight that you are capable of handling to
exercise
any particular muscle group.
“PUMPING” EXERCISES
Hundreds of thousands, if indeed not millions, of words have been written about how
to
increase the size of your upper arms by “pumping” the muscles with blood through a
rapid
sequence of many sets of curling and triceps movements. The authors of the
articles, courses
and books advocating such an approach would have you believe that the size and
strength of
your upper arms is increased solely by the amount of blood that you force into the
arms on a
temporary basis during the course of a workout. This is simply not true, and it is
the result of
a basic misconception about how muscles increase in size and strength.
“Pump” is an artificial condition that merely mimics increased size — it has nothing
to do with
the development of muscular size and strength.
The “pumping” system of exercise does virtually nothing to build real muscle. This
is why
you see many devotees of the pumping style of training who look fairly impressive
but who
do not have the strength to back up their appearance. I have seen men who look
terrific who
can barely knock out six reps in the parallel dip — with no extra weight
resistance! If their
strength matched their appearance, these guys would have handled around 200 pounds
extra
weight for six to eight reps in the dip. They COULD have had it all — a body that
not only
looked strong, but was strong — but they ended up with bodies that merely looked
good.
Wouldn't you rather be big AND strong?
The problem with the pumping system is that it does not impose any actual stress on
the
muscles. Rather than pump away for set after set with light weights to achieve a
congested
feeling in the muscle you are exercising, you should train to break down your
muscle fibers.
Muscle—pumpers may eventually end up with fairly big arms, pecs and lats, but they
never
really look impressive. As Dr. Ken Leistner noted in the March, 1987 issue of The
Steel Tip
(Volume 3, Number 3), they lack “the look of power.” Dr. Leistner stated:
“When you see an individual who has built his or her muscle tissue mass to an
advanced
degree, and has done it with basic, heavy exercises, they have a certain look about
them. It is
hard to describe in words, yet everyone knows it when they see it. Extremely
developed
bodybuilders often lack this “look, ” having a high level of muscle tissue, and
perhaps having
very large muscular measurements. Still, they look, as my younger brother once
noted, “like
bodybuilders, like a bunch of body parts. ” One who has predominantly utilized “the
basics, ”
and is capable of using relatively heavy weights for moderately high repetitions,
looks
powerful and strong. Again, it is an almost indefinable, yet undeniable truth.”
One final point. Exercises have both “direct” and “indirect” effects. This means
that when an
exercise triggers muscular grth in one body part (direct effect) it also triggers
muscular
growth, albeit to a less degree, throughout the entire body (indirect effect).
Squats and
deadlifts have TREMENDOUS indirect effect. If you do squats and deadlifts, you will
not
merely trigger grth in your legs and lower back, you will literally grow all over.
Curls and presses, in contrast, have little or no indirect effect. “Pumping”
movements like
lateral raises, leg extensions, hack squats, flies and pec dec work, have virtually
no indirect
effect. This is one of many reasons why it is CRITICAL to include squats and
deadlifts in
your training programs, and why isolation movements are a waste of time.
34

THE ESSENTIAL EXERCISES
Every endeavor has what are called “the tools of the trade.” For people who are
trying to
grow bigger and stronger, heavy exercises are the “tool of the trade.” As in many
other
activities, there are an almost infinite number of different “tools” (i.e.,
exercises) that you
might wish to try. If you are wise, however, you will limit the exercises you use
to no more
than a handful of basic movements — and this applies not only to beginners, but to
the most
advanced trainees. When you get right down to it, there are (1) only 20 or 30
useful exercises,
(2) a number of other exercises that are useful for specialized grip training,
rehabilitation
work or in other special circumstances, and (3) an almost infinite number of “second
rate”
exercises, dangerous exercises or exercises that are totally unproductive.
Developing a
rational training program means that you restrict your efforts to only those
exercises that are
worth performing.
I refer to the important exercises as “the essential exercises,” a phrase I
borrowed from
Bradley J. Steiner. He wrote a four part series for Iron Man magazine almost 30
years ago, in
which he listed what he considered to be the “essential” exercises. Strange as it
may seem to
those who believe in the wonders of modern technology (or who believe that anyone
over the
age of 20 was born in the dark ages), Steiner's list of “essential” exercises is
virtually identical
to my own list, compiled almost 30 years later. The “essential” exercises are the
basic
exercises — the ones that have been around for a long, long time and that have
proven
themselves to be superior developers of muscular mass and strength.
BUILDING DINOSA UR T HI GHS
Dinosaurs do not do the sort of silly isolation exercises that dominate the
training routines of
virtually everyone else in today's sad and sorry world. You won't catch a dinosaur
doing leg
extensions, leg curls, hack machine squats, smith machine squats, lunges or sissy
squats.
Dinosaurs do squats. They sneer at almost any other “exercises” for the thighs. If
dinosaurs
ran the gyms, the leg extension machines and similar junk would be melted down and
cast
into plates, heavy dumbbells, steel beams, barrels or something else that built
size and
strength when you lifted it.
BUILDING A DINOSA UR 'S CHEST
Dinosaurs don't “bomb” and “blitz” their chest with every exercise under the sun.
They don't
do flat bench flies, incline flies, decline flies, cable crossovers, pec deck, or some
chrome—
plated chest machine. Dinosaurs do heavy benches. Dinosaurs do their benches in the
toughest and most difficult manner — by starting at the bottom, with the bar set on
pins
positioned so that the bar grazes the lifter's chest when he gets into position and
prepares to
press. In addition, dinosaurs do all or almost all of their bench pressing with a
thick bar.
Heavy benching is all a dinosaur ever needs to do for his chest. Why? Because using
a thick
bar makes benching far, far more difficult than using an ordinary 1 1/ 16” bar. Why
should a
dinosaur who has built his upper body to the point where he can handle 400 pounds
or more
in a thick bar bench press — starting from the bottom position — want to “pump up”
with flies
or crossovers? The heavy bench press hits the entire torso - and hits it so well
that any other
chest exercise would be superfluous. On the other hand, the scrawny wannabe pumping
away
on the pec deck and cable crossovers can do those movements from now until Doomsday
and
he'll never build the strength and power to match the dinosaur's 400 pound thick
bar bench
press — nor will he ever match the dinosaur's massive torso development.
Some dinosaurs enjoy heavy dumbbell bench presses or heavy incline presses. If you
like
these exercises, feel free to work them into your program.
Your only problems in doing heavy dumbbell work will be (1) getting the weights
into
position, and (2) finding bells heavy enough if you train at a commercial gym. (If
you train at
home, you can buy the BIG BOY DUMBBELL BARSTM sold by IRONMIND®
ENTERPRISES and load them to any poundage you want.) Talk to the gym owner about
the
latter problem. As far as the former goes, there is no answer other than two husky
training
partners to “spot” you on the dumbbell work.
35

Some dinosaurs like to do heavy dips with extra weight strapped around their
bodies. Others
avoid this exercise because it hurts their shoulders. If you like the exercise and
it doesn't hurt
you, feel free to work it hard and heavy.
BUILDING DINOSA UR DEL TS
Dinosaurs train their shoulders with heavy presses. They do them seated or
standing. They
use heavy dumbbells or barbells. Some dinosaurs use thick handled barbells for
almost all of
their pressing movements. In addition, dinosaurs do presses with logs, barrels and
heavy bags
filled with sand or lead shot.
You'll never see a dinosaur doing any form of lateral raises, Arnold Presses, or
using the latest
chrome-plated delt machine to hit the market. Why should a dinosaur bother with
such sissy
movements when he can do a seated press with 250 pounds, on a 3” bar? What are
lateral
raises with 20 pound dumbbells going to do for a man who presses 250? And as for
development, the 250 pound presser will have delts like cannon balls, and the
wannabe who
waves the little dumbbells up and down will have delts the size of number 11 lead
shot.
BUILDING DINOSA UR ARMS
Dinosaurs build their triceps with heavy bench and overhead presses, and their
biceps with
heavy curls. They use a thick bar for most of their upper body work, including
their curls.
Dinosaurs can build 18” upper arms on as little as four or five SINGLES each WEEK.
That's
18” of solid, functional, power—packed muscle, too, not 18” of drug inflated,
“pumped up”
cotton candy.
Dinosaurs train heavy on all movements, including the arms. I have handled over 400
pounds
in the close grip bench press on a 3” bar (starting from the chest), over 170
pounds in the
barbell curl with a 3” bar, over 180 pounds in the barbell curl with a 2 1/2” bar,
and 185 for
five reps in the barbell curl with a heavy duty “easy curl” bar.
Compare those numbers to the guys who do five or six sets of a dozen different arm
exercises
two or three times a week. Dinosaurs may not be modern, and they may not be
scientific or
high tech, but they are STRONG!
BUILDING A DINOSA UR BA CK
Most guys who go to gyms never train their backs, or if they do, limit their
efforts to pull—
downs and cable rowing for the lats, and perhaps a set or two of hyperextensions or
a set on
some sort of low back machine. Dinosaurs work their entire backs, and work them
HARD. If
a dinosaur emphasizes any aspect of the back, it is the lower back.
Sure, he hits the lats and the traps, but his special emphasis is on those all—
important columns
of steel running up the spine.
For back work, dinosaurs do barbell bent—over rowing, power cleans, power snatches,
high
pulls, one arm cleans, one arm snatches, bent—legged deadlifts and stiff—legged
deadlifts.
In addition, dinosaurs train their backs with barrel lifting, heavy sand bag
lifting, and similar
activities. (See Chapter 15.) Some dinosaurs even finish a heavy back session by
going out
and doing top position partial deadlifts with their car!
WHY DINOSA URS TRAIN ON THE BASICS
Dinosaurs train on the basics because the basics are the only exercises that build
muscle and
strength. If lateral raises built muscle and strength, dinosaurs would do them.
However, they
don't build anything, so dinosaurs ignore them. The same goes for cable crossovers,
flies,
concentration curls, leg extensions and every other isolation exercise ever
invented. Heck, if
playing the harmonica while standing on your head in a bucket of jello would build
muscle,
dinosaurs would do it. But if an exercise doesn't do the job, it doesn't exist as
far as dinosaurs
are concerned.
Dinosaur training is hard, brutal and demanding. A dinosaur can train so hard and
heavy that
4 or 5 progressively heavier singles in ANY exercise are more than enough in any
workout.
36

Take the most common and basic of all exercises: the good old barbell curl. Curls
are easy,
right? Too basic to build muscle, right? Too easy for an “advanced” man, right?
Yeah, right! A recent curling session saw me use a 3” bar for a total of only five
singles, using
95, 115, 135, 155 and 175. The last one almost killed me. I nearly blacked out. My
training
partners thought 1 was a goner and were ready to let my golden retrievers, Sam and
Spenser,
drag me into the back yard and bury me. There was no way I could have done anything
else
for my upper arms in that workout — and no reason on earth why 1 would have wanted
to do
so. What would a couple of sets of concentration curls with a 35 pound dumbbell
have done
for me that the heavy curls had not already done better, faster and more
thoroughly?
The isolation exercises used by so many trainees won't build an ounce of muscle or
increase
your strength by one iota. All they do is cut into your recovery ability, making it
more
difficult, and, in most cases, downright impossible, to recuperate from your heavy
training
sessions. They do nothing to promote the grth of muscular size and strength and
everything
to prevent it. So why do them?
AN EXPERIMENT FOR DOUBTERS
Some of you are probably wondering why I did not include your “pet” exercise or why
1
omitted the “favorite” arm exercise of this year's Mr. Everything, The reason is
simple. It is
my intention to give you straight—from—the—shoulder, honest advice. I am not
interested in
making myself appear smart by recommending several hundred different exercises. I
recommend the basic exercises because they are the only ones worth doing. I have
not
mentioned the lateral raises, hack squats, tricep extensions, tricep pushdowns, leg
curls, leg
extensions, flies, and pec dec work so commonly seen in the workouts of most modern
trainees because those exercises are potentially dangerous, thoroughly second rate.
and
virtually non-productive when compared to basic movements like squats, deadlifts,
and bench
presses.
If you don't believe me, then train for three months on a program that consists of
nothing but
leg extensions, leg curls, pec dec movements, concentration curls, and tricep
kickbacks. Do as
many sets of each movement as you wish, and train as often as you like. After that
period of
time, train for three months on a program where you do nothing but bench presses,
squats,
and pull downs on Monday and nothing but presses, deadlifts and curls on Thursday.
Train
just two days per week. Do each exercise for five sets of five reps — two
progressively heavier
warmup sets, and three sets with all the weight you can handle for five reps. Add
weight
whenever possible.
At the end of the second three month period you will be enormously bigger and
stronger than
when you started the program. The first program will be a waste of time while the
second
program will be very productive, solely because you have focused your attention on
the
important exercises. Think about it.
LA T ERALS, LEG EXTENSIONS AND LEMMIN GS
I realize that “everyone” does lateral raises, leg extensions, leg curls, triceps
extensions, cable
crossovers and all the rest of the exercises I have condemned as utterly worthless.
So what? If
10,000 lemmings jump into the ocean and drown, and you are lemming number 10,001,
does
it make your actions any less absurd if you say “everyone else is doing it”? I
don't care what
the rest of the world does. I am interested in results, not what is fashionable.
Dinosaurs know
that their training is radically different from what is the norm in almost all
commercial gyms.
They don't care that the way they do things is totally contrary to conventional
wisdom. They
are not concerned that they don't do all of the isolation exercises that most
people think are an
integral component of productive training. Dinosaurs just want to build muscle and
strength,
and they have realized that the basics are the way to achieve that goal. If you
want to be a
dinosaur, leave the isolation movements to the bunnies, the “toners,” the yups, and
the
wannabes. Dinosaurs stick to the basics!
37

The greatest revolution of our generation is the discovery that
human beings, by changing the inner aspects of their minds,
can change the outer aspects of their lives.
~William James
Our future is in our hands. Our lives are
what we choose to make them.
Raise your mental horizons — use the power of your mind to
push you to handle poundages you once only dreamt about.
~Reg Park
38

CHAPTER SIX: ABBREVIATED TRAINING
It is a well-known fact that the majority of men today are relatively weak....
Dinosaur training sessions are short, hard and infrequent. A typical session will
consist of no
more than twenty sets, with at least half of those sets being progressively heavier
warm—ups.
The average number of sets per workout would be between eight and fifteen. Some
sessions
will consist of only four or five sets. A typical week will see the dinosaur
training only two or
three times. That means the dinosaur trains his entire body with well under fifty
sets PER
WEEK. It also means the dinosaur will spend no more than three hours per week on
his
training. I refer to this type of training as “abbreviated training.”
TWO TYPES OF ABBRE VIA TED TRAINING
There are two basic ways to implement abbreviated training. One way is to work the
entire
body in each workout. For example, you might train on Monday and Thursday. On
Monday
you would do squats, benches, pulldowns and seated military presses. On Thursday
you
would do HAMMER STRENGTH® leg presses, stiff legged deadlifts, chins, dips and
standing curls with a 2” bar. Thus, you are doing a total body workout every time
you train,
but you are doing different movements in each session and only working each
particular
exercise one time per week.
The second way to implement abbreviated training is to train each basic exercise
only one
time per week. and do only two or three basic exercises per session. For example,
you might
do squats and benches on Monday, followed by presses, pulldowns and dips on
Wednesday,
followed by deadlifts or cleans, shrugs and barrel lifting on Friday.
In either approach, the sets, reps and exercises are up to the discretion and
personal preference
of the lifter. Either system allows you to do high rep death marches with a heavy
poundage
to do five sets of five reps to do heavy singles to do rack work or anything else
that
strikes your fancy.
If you prefer to get more rest between training sessions, schedule your program
over a ten day
or two week period. For example, take two workouts over a ten day period instead of
two
workouts over a seven day period. Or train three times in two weeks rather than
three times in
one week. The variations are endless.
TRAINING PROGRAMS OVER THE YEARS
If you think about it, abbreviated training programs are really very similar to the
types of
training programs you read about in the muscle magazines of the 40's, 50's and
early 60's.
They are the types of programs that top Olympic lifters used to follow — the type
of programs
that turned men like Davis, Schemansky, Kono, and Emrich into supermen. Check out
their
programs as detailed in MILO and THE IRON MASTER (two of my favorite, and two of
the
best magazines ever published). There is nothing NEW about abbreviated training. It
is the
way guys USED to train. And it is the ways guys SHOULD train.
Up until the early or mid 1960s, most people trained on fairly sensible routines.
They usually
lifted three times a week. Even the supermen would rarely hit the weights more
often than
four times a week. And the routines were simple. Guys did squats, benches,
deadlifts or stiff
legged deadlifts, Olympic lifting, presses, rowing, curls and not much else. The
biggest and
strongest men in the world would limit their routines to a handful of basic
exercises. And no
one did set after set of any exercise. Three to five sets was plenty for most men -
and anyone
who did more was a lifter doing low rep strength and power training. The guys who
trained
for “muscles” usually did two or three sets of any particular movement with medium
reps. If
you did a supremely difficult exercise for high reps (for example, a set of 20 rep
breathing
squats with a heavy poundage) you only did one set!
39

Anabolic steroids changed all that. Steroids make it possible to train longer and
more
frequently. Thus, guys who use steroids can train longer and more frequently than
guys who
don't use steroids. The problem is, the guys who do not use drugs have been
brainwashed into
thinking that they cannot make good progress unless they follow the type of long,
complex
and frequent programs followed by the druggers. Actually, the reverse is true. A
drug free
athlete will find it virtually impossible to make progress if he emulates the
druggers. Drug
free training MUST be carefully limited in duration and frequency if it is to be
productive.
Dinosaurs don't do drugs, but they are VERY interested in making gains.
Consequently, a dinosaur will use an abbreviated training program — the same sort
of program
that the biggest and strongest men in the world would use back in the days before
bodybuilding and lifting became “chemical warfare.”
ABBRE VIA TED TRAINING AND HARD WORK
Dinosaurs follow abbreviated training programs for one reason and one reason alone:
dinosaurs train HARD. If you train hard, you cannot follow long and complex
training
programs, nor can you train very often. If you train HARD, you MUST reduce the
number of
exercises you do to the bare minimum. If you train HARD. you MUST reduce the number
of
sets you do to the lowest possible number. If you train HARD, you MUST limit the
number
of days per week that you train. In short, TRULY HARD TRAINING MAKES
ABBREVIATED TRAINING A NECESSITY.
AN EXPERIMENT
Think I'm kidding? Think I'm overstating the case? Think 1 don't know what I'm
talking
about? Think I'm talking about training principles applicable only to bunny
rabbits? Think
that YOU are the man who is going to prove me wrong?
Fine — think what you like. You are perfectly free to believe that you can train
hard and do lots
of different exercises and do lots of sets of each exercise and go to the gym six
days a week.
There's no law against believing that.
But let's try an experiment before you conclude I don't know what I am talking
about. Go to
the gym. warm up thoroughly, and do a couple of progressively heavier warmup sets
in the
parallel squat. Then load the squat bar to the weight you normally handle for ten
reps. Be sure
the bar is in the power rack so you are protected if you get snick at the bottom,
Don't actually
DO any squats — just load the bar for now. The squats will come later.
Next, load another barbell to your regular ten rep weight in the stiff legged
deadlift. If you
don't do stiff legged deadlifts, load the bar to twenty pounds over your ten rep
poundage for
bent—over rows. If you don't do bent—over rows, load the bar to fifty pounds under
your squat
poundage.
After that, go to the bench press and load the bar to twenty or thirty pounds UNDER
your best
poundage for ten reps in the bench press. Ask a friend to be ready to spot you on
the benches.
Now you are ready to do the experiment. Take the squat bar — the one that you have
loaded to
your ten rep poundage — and do THIRTY REPS. I don't care if you have to stop and
catch
your breath I don't care if you finish the set in rest pause fashion, grinding them
out one rep
at a time I don't care if you collapse during the set I don't care if you can't get
up from
the bottom position and have to crawl out, strip the weights and re—position and re
—load the
bar. I don't care if it takes you ten minutes to finish the set. I don't care if you
vomit half way
through the set. Just do the set. Thirty reps. Not fifteen, not twenty, not twenty-
five, but
THIRTY. Not one rep less. And each rep must be a complete movement — none of this
sissy
quarter squat or partial movement nonsense. Go down until the tops of the thighs
are parallel
to the floor on each and every rep — and if you don't go low enough, the rep doesn't
count and
you have to do it all over again.
When you finish the squats, stagger over to the deadlift bar. If you have to stop
and puke, do
it, but don't waste time. Grab the deadlift bar and knock off twenty reps in the
stiff legged
deadlift. Control the bar all the way up and all the way down. No halfway movements
and no
40

bouncing the bar off of the floor. Once again, stop if you need to stop, but do
whatever it
takes to get all 20 reps.
After the deadlifts, go to the bench and grind out ten reps in the bench press. (Be
sure you
have a spotter') Do the reps consecutively if possible. If your partner has to
strip some weight
off of the bar, that's fine. Just don't spend all day unloading the bar. If you have
to stop to
catch your breath, do so. But don't get off the bench until you do all ten reps.
Next, jump onto the chinning bar and do fifteen perfect chins. Do as many reps as
possible in
consecutive fashion and then grind the rest of the reps out in rest pause fashion.
To finish things up, grab a 150 pound sandbag and walk around the block with it.
Hold it in a
bearhug for the entire distance. If you have to stop and put it down to catch your
breath, that's
fine — but remember, every time you put the bag down makes one more time you have to
lift it
up again. If you don't have a sandbag, two 60 pound or 70 pound dumbbells will do
nicely —
just hold one in each hand and go for a walk with them.
After the sandbag or dumbbell walk, you are finished with the DINOSAUR portion of
your
training routine and are free to do any other exercises you think are necessary for
a “well
rounded” or “balanced” training program. You also are free to do as many sets of
the other
exercises as you wish. Heck, do two hundred exercises for ten sets each if you
want.
Of course, if you have puked your guts up after the squats and passed out cold
after the
deadlifts, puked again after the benches and hit the ground for twenty minutes
after the
sandbag walk, you may not feel like doing any extra exercises. That's ok. Remember,
we are
doing an experiment. You are learning a very valuable training principle. You are
learning
exactly how little work you need to do if you are training HARD.
You may decide you don't want to do any more exercises. That's fine. Feel free to
lie on the
floor until the world stops spinning.
It may take thirty or forty minutes before you feel like getting up, going to the
locker room
and taking a shower. You may be so exhausted that you fall asleep under the shower
jets. You
may have difficulty driving or walking home. When you get home, you may feel like
doing
nothing other than lying down for a couple of hours. In short, you will feel like
you have been
run over by a Mack truck. That's fine. Remember, this is all part of the experiment.
When you wake up the next day you will feel incredibly sore. You may even have
difficulty
getting out of bed. That's fine. This is all part of the experiment.
Decide early whether you want to go to the gym the day after your first
“experimental”
workout. I would suggest that you stay away from the gym for a day or two, but I'm
just an
old fashioned know—nothing, so don't pay any attention to me. The latest issue of
HUGELY
HUMONGOUS (“the magazine for SERIOUS trainers!”) says you should train six days a
week at a bare minimum. So don't listen to me. Go to the gym — IF YOU WISH. It's
your
decision. However, in a spirit of fairness I should advise you that the rules of
the experiment
are very simple: you can do anything you want to do at the gym, PROVIDED that you
begin
every session with the five exercises you did on the previous day, performed for
exactly the
same reps, in exactly the same manner - except you will add five pounds to the bar
on each
exercise you do. So if you want to go to the gym and “pump those biceps,” feel free
to do so —
AFTER you hit the squats, stiff legged deadlifts, bench presses, chins and sandbag
carry.
If you think it might be a better idea to wait a day or two before your next
workout, that's fine.
You do whatever seems best under the circumstances. Remember, this is an
experiment.
Follow the program outlined above every time you go to the gym. Make it the first
thing you
do. Go to the gym as often as you wish. Train two or three times a day if you think
that doing
so is necessary for “real” results. Do whatever seems to make sense.
But remember, do that same savage squat—dead lift—bench press—chin—sandbag combo
every
time you train. And add weight to the bar every time you do the combo — five pounds
to each
exercise every single time you train.
Do the experiment for a total of six weeks.
What will happen? What will happen is simple. You will learn IMMEDIATELY that HARD
training necessities infrequent training sessions. You also will learn —
IMMEDIATELY — that
four or five HARD exercises are really all you want to handle — and all you CAN
handle — in
41

any training session. You will learn that one hard set of a basic, heavy exercise
(such as the
squat) will drive you into the ground.
Most importantly, you will learn that dinosaurs train on abbreviated training
programs
because HARD WORK makes any other type of training schedule a physical
impossibility.
HARD WORK VS. BUNNY TRAINING
Some people think dinosaurs train on abbreviated training programs because they are
lazy.
Nothing could be further from the truth. The guys who are lazy are the ones who
spend hour
after hour, day after day, in the gym but never even begin to approach anything
resembling
HARD WORK!
If you want to take it easy, go to the gym and spend thirty minutes pumping your
biceps with
high rep, slow motion curling movements with baby weights. Then sculpt your pecs
for an
hour with flies, cross overs and chrome plated pec dec units. As long as you use
puny
poundages and carefully avoid pushing to your max. you can hang out all afternoon,
get a
great pump, impress all the gym babes, guzzle lots of Evian water and generally
confirm your
Madison Avenue masculinity.
In contrast, you can do one heavy set of squats or deadlifts and DRIVE YOURSELF
INTO
THE FLOOR. Which will it be? Will you take the “long and easy” route? Or will you
try
something as radically different as training like a MAN?
LET'S STARTA REVOLUTION
We need to teach weight trainers to work HARD. Not the pseudo stuff. Not the
artificial
grimaces, grunts and groans, but what my friend Mike Thompson calls 'THE REAL
THING.”
Once lifters learn what hard work is really all about, and what it can do for a
man, they will
drop the all day idiot routines and the marathon training schedules like they were
last week's
garbage on a hot day in August. They will become dinosaurs: savage denizens of
dungeon
gyms who live for that extra rep, that extra pound of iron, and the feral thrill of
bloody
combat with an iron bar.
Do your own part to aid the revolution. Train hard. Train ferociously hard. Train
as though
your life depended on squeezing every last bit of effort from your body. Train so
hard that a
couple of hard exercises will knock you into next Tuesday. Train so hard that the
mere idea of
going to the gym on less than 48 or 72 hours rest is an absurdity. Train so hard
that the four
hour a day, six day a week crowd will barf in their water bottles when they see you
in action.
Strike a blow for dinosaurs. Strike a blow for men. Have the courage to train HARD.
Have
the courage to use an abbreviated program. Be a DINOSAUR!
My guess is that well over 80 percent of the human race goes
through life without having a single original thought.
~H.L. Mencken
Let usfinish thejob in style. We can do it ifwe want, and it is
well worth doing.
42

CHAPTER SEVEN: HEAVY WEIGHTS
My center is giving way, my right is pushed back,
situation excellent. I am attacking.
~Ferdinand Foch
Dinosaurs train heavy. They train heavy because they are interested in strength. To
build
strength, you MUST lift heavy weights. If you don't intend to train heavy, you will
NEVER
build an appreciable level of muscular strength. If you train with bunny poundages,
you will
have a bunny's body. Period.
Everything I just wrote would have made perfect sense to a turn-of-the-century
strength
athlete. George Hackenschmidt would have nodded his head in approval.
Milo Steinborn would have agreed immediately. Arthur Saxon would have said. “Yes,
that's
exactly right.” Thomas Inch would have said. “Spot on the money, lad.”
If that's the case, why do so many modern trainees try to build strength with puny
poundages?
Why do so many modern training systems emphasize slow, time controlled movements,
the
virtual elimination of momentum, and “feeling” the movement all the way up and all
the way
down — training methods that make it impossible to use anything more than a pygmy
poundage? Why do so many modern lifters think they are “HOT STUFF” because they can
bench press 135 or handle 200 pounds on the leg press machine?
THE NAME OF THE GAME
The answer is simple. Modern lifters have forgotten that the name of the game is
WEIGHT
training. They have forgotten that the whole purpose of what they are doing is to
elevate
heavy poundages. They have confused “training for a pump” or “going for a burn”
with
serious weight training. And they have completely forgotten the inherent potential
of the
human body for muscular strength and power.
As with most of what is wrong in the Iron Game, the popular muscle media is to
blame. The
muscle media has systematically promoted and glorified bodybuilding for years.
Strength
training has been relegated to a back seat in almost every publication. The
youngsters who
were interested in weight training were taught to idolize certain “champions”
because of the
way they looked. Strength became an attribute of limited importance. A peaked bicep
was
worth its weight in gold. A six hundred pound squat was non—news. Forget that the
beach boy
with the peaked biceps couldn't lift his way out of a paper bag. It didn't matter.
What mattered
was the way he looked.
There was a time when a man was as strong as he looked — or stronger. Take Arthur
Saxon,
for example. The man only weighed 210 pounds. His chest measured about 46.5 inches.
His
upper arms were around 16.5 inches. Yet Saxon could lift a 300 pound sack of flour
from the
floor to overhead. If that doesn't sound like much, go to a hardware or garden
supply store and
buy six 50 pound bags of sand. Put the bags of sand into an old duffel bag — you
can buy one
for $15 or so at an Army—Navy surplus store. Then lift the thing over your head. If
you can lift
the 300 pound sandbag overhead, stop reading right now. You don't need this book,
because
you are one of the strongest men on the face of the earth, and there is nothing I
can possibly
teach you. But if you CANNOT lift the 300 pound sandbag, sit down for a minute and
ask
yourself how Arthur Saxon could manage the feat — with 16.5 inch upper arms?
Saxon could lift the 300 pound sandbag because he ALWAYS trained heavy. The regular
use
of heavy poundages for a period of many, many years developed incredible strength
in
Saxon's tendons and ligaments. It also built solid, high tensile muscle tissue.
Saxon was no
pumped up amalgamation of pretty body parts, the way so many “champions” are today.
He
was a piece of moving steel, forged in the fires of effort and determination,
tempered with
oceans of sweat, until he was as hard or harder than the iron he lifted. He was so
far removed
from the modern day mirror athlete that any comparison would be ludicrous.
43

DINOSA URS TRAIN HEA VY
Dinosaurs train like Arthur Saxon. They train heavy. You will never catch a
dinosaur
pumping out reps with a puny poundage. You will never see a dinosaur waving light
dumbbells around as if he was trying to fly. When a dinosaur trains, he uses the
heaviest
poundages he can handle. And he constantly tries to increase the weight on the bar.
HOWHEA VYIS HEA VY?
Dinosaurs know and understand the sort of poundages the human body can lift if it
is properly
trained. They are students of history. They can compare their efforts to those of
the strongest
and most powerful DRUG FREE athletes of all time. And they do so. A dinosaur
doesn't
compare himself to the efforts of those who take anabolic steroids. He KNOWS that a
drug
free lifter cannot compete with a drugger. What does he do instead? He compares
himself to
the Kings of Strength who flourished BEFORE steroids.
JOHN DA VIS: A BENCHMARK FOR DINOSAURS
For example, take John Davis. In his prime, Davis was arguably the strongest man in
the
world. In addition to being a 12 time United Stales Champion, six time World
Champion and
two time Olympic Champion in Olympic lifting, Davis was a tremendous all around
strongman. His best training lifts were as follows (as reported in the April 1993
issue of THE
IRON MASTER):
Clean and press — 375
Squat — 550 x 3, 525 x 8, 500 x10
Deadlift — 705
Bench press — 425
One Hand Snatch — 215
Strict Curl — 215
Two Dumbbell Clean and Press — 284 (142 per hand)
Bent Press — 275
One Arm Strict Curl with Dumbbell — 103
Davis competed from 1937 through 1956, starting in the 181 pound class (at age 15)
and
growing into a full fledged heavyweight almost immediately. In his prime, he weighed
233 —
the weight he was at when he broke the 400 pound barrier in the clean and jerk at
the United
States Senior Nationals on June 16 1951. (Davis lifted 402.2 pounds to become the
first man
in history to clean and jerk 400 or more pounds as an amateur in sanctioned
competition.
Charles Rigoulet had clean and jerked 400 pounds earlier, but did so as a
professional, using a
specially made, extra long globe barbell.)
Much of Davis' career predated anabolic steroids. According to THE IRON MASTER,
Davis
later reported that steroids were available and in use by other lifters before he
left the
platform, but he never used them because he was concerned about possible side
effects. His
career and lifting records bear this out — unlike many modern liners who go on the
juice and
register overnight wonder gains, Davis' ability remained remarkably consistent over
his entire
career. His 402 pound clean and jerk in 1950 was the highest clean and jerk he ever
made. To
accuse him of using steroids, one would have to assume that he made the 402 pound
lift while
on the juice (since it was his highest effort ever), which in turn means that he
was using drugs
in 1950 or earlier — which is highly unlikely. Dianabol did not come into common
use among
American lifters until 1962 or 1963 (and then it spread like wild fire). Thus,
unlike so many
later lifters, we can look at Davis' records with a large degree of assurance that
they were
legitimate, natural efforts by a drug free champion.
MEASURING YOUR BENCH PRESS
All of the foregoing points make John Davis an excellent benchmark for determining
high but
realistic strength goals for a natural athlete. Take the bench press, for example.
If Davis
weighed 233 when he benched 425, then he was handling 1.82 times his bodyweight in
the
44

bench press. Equivalent weights for a 160, 180, 200 and 220 pound lifter would be
291, 328,
364 and 401 pounds respectively.
If you are of average height and average or above average bone structure, you
should shoot to
push your muscular bodyweight to between 180 and 220 pounds. If you weighed 180,
the
equivalent bench press compared to Davis' 425 pound effort at a 233 pound
bodyweight
would be 328. At 190, the Davis equivalency for the bench press would be 346. At
200, the
equivalency would be 364. At 210, it would be 382. At 220, it would be 401.
These numbers can tell you how close you are to a world class bench press at any
given
bodyweight. Let's say you weigh 190 pounds and can bench press 305. Using the Davis
equivalency, a world class lift would be 346. That puts you at 88% of a world class
effort —
not bad, but there's still plenty of room for improvement. At the very least, you
ought to shoot
to get within the 90% mark — a 311 pound lift.
Some of you may think that a 425 pound bench press at a bodyweight of 233 pounds is
nothing special. Let me suggest that you are ignoring several critical points.
First, Davis was
an all around athlete and strong man, NOT a bench press specialist. He had ENORMOUS
leg
and hip development. Unlike many bench press enthusiasts, he was not a top heavy
athlete
wobbling around on a pair of bird legs. Many bench press specialists are a good 20
or 30
pounds under their top bodyweight if they trained their legs and hips as hard as
they trained
their upper body. Heck, I know of guys who can bench 350 and barely squat 225. A
man with
that sort of strength and size imbalance is obviously going to register a higher
bench press on
a pound for pound basis than an all around strong man who does lots of heavy leg
exercises.
Second, Davis lifted without a bench shirt. A bench shirt adds 20 to 40 pounds to a
lifter's top
effort. A man who benches 425 without a shirt is going to hit 445 to 465 if he puts
on a shirt.
Thus, if you compare your efforts to those of John Davis, do it without a bench
shirt. If you
compare your best lift with a bench shirt to Davis' best effort, you'd have to add
at least 20
pounds to Davis' 425 pound lift to make all things equal. That puts Davis at 445—
which even
today is one heck of a bench press for any drug free athlete, including a guy who
does nothing
but benches and other upper body exercises.
Third, Davis trained on a bench that lacked uprights. He would deadlift the bar,
sit down, lie
back, rock the bar to his chest, push it up to arms' length, do his set, then roll
the bar to his
legs, sit up, stand up and lower the bar to the floor. He doubtless would have
benched more if
he had used a bench with uprights.
MEASURING YOUR SQUAT
Let's look at the squat. Davis did 550 for 3, 525 for 8 and 500 for 10. That looks
like a 570 to
600 pound single. Let's be VERY conservative. Call it 570. (By the way, photos show
Davis
using a high bar, heels elevated “Olympic” squatting style, and he probably could
have
handled much more in a “power squat.”) These lifts were done on different occasions
between
1938 and 1941, and Davis' heaviest bodyweight at a lifting competition during that
period
was 220 pounds, so we'll use that weight for the equivalency instead of 233. A 570
squat at a
bodyweight of 220 is 2.59 times the lifter's bodyweight. Equivalent lifts for men
of different
bodyweights would be as follows:
160 pound lifter—414 pound squat
200 pound lifter—5 1 8 pound squat
Using these numbers, you can determine how YOU compare to a world class strength
athlete.
Suppose you weigh 195 and can squat 415 pounds without a squat suit or knee wraps
(we
need to exclude wraps and a squat suit because Davis did not use them). If you
multiply your
bodyweight by Davis' squat to bodyweight ratio of 2.59, you get 195 x 2,59 = 505.
Your 415
pound effort is 82% of the Davis standard adjusted for bodyweight. That means you
are doing
45

WELL, but that there is still plenty of room for improvement. At the least, you
would want to
shoot for 90% ofthe 505 pound figure — 455 pounds.
MEASURING YOUR DEADLIF T
Now turn to the deadlift, where Davis handled a hefty 705 pounds (entirely as a
result of his
Olympic lifting, as he never specialized on the lift and in fact rarely used it in
his training).
Assuming a bodyweight of 233 pounds, the 705 pound lift is 3,03 times bodyweight.
Equivalent performances at various bodyweights would be as follows:
160 pound lifter—484 pound deadlift
These marks may seem pretty high for those of you who are not long armed, short
torsoed
deadlifting machines. Yes, these marks ARE high. But Davis had absolutely titanic
back
power from his many years of power cleans, power pulls and snatches. The marks are
high
because they are based on an athlete who specialized in Olympic lifting - and
NOTHING a
man does can build the type of back power that can be built through serious Olympic
lifting.
MEASURING YOUR OVERHEAD STRENGTH
Getting back to John Davis and his best lifts, consider his clean and press of 375
pounds (a lift
he performed in training). At an assumed bodyweight of 233 pounds, this is 1.61
times
bodyweight — a PHENOMENAL feat of strength. (The immensity of the lift is
demonstrated
by the fact that Davis never achieved so high a mark in competition. His best clean
and press
in competition was 342, performed at a bodyweight of 221, for a rating of 1.55
times
bodyweight.)
The equivalent clean and press for lifters at various bodyweights using both the
375 pound
training lift and the 342 competition lift are as follows:
160 pound lifter—25 8 pound press/248 pound press
180 pound lifter—290 pound press/279 pound press
240 pound lifter—3 86 pound press/372 pound press
These will seem like “out of this world” marks to many of you. particularly to
those who have
done more bench and incline pressing than military pressing. Once again, you need
to
remember that Davis was an Olympic lifter, so he specialized on the clean and
press.
However, the marks do confirm that many modern lifters sell themselves far short on
their
overhead lifting.
This is due, of course, to the predominance of the bench press compared to overhead
lifting.
The bench press is essentially a post World War II lift. Many old timers never did
it, or used it
only rarely. The immortal John Grimek NEVER did bench presses. Up until about the
beginning of the 1970's, men worked as hard on their overhead pressing as on their
bench
pressing. Many gym heroes of the era had huge shoulders from years of heavy
pressing and
behind the neck pressing. No matter what you could bench press, you were not
considered
“strong” unless you handled 225 or more on your overhead presses — for reps!
Then guys stopped working the overhead lifts as much or as hard and started to
specialize on
the bench press. As a result, there are many guys who can bench press the world but
make
only a modest showing on their overhead lifts. Compare most modern bench pressers
to
Davis' 425 pound bench press and 375 pound clean and press. The clean and press is
88% of
the bench press. That means that a guy who benches 200 pounds should be able to
clean and
press 88% of that poundage, or 176 pounds. A guy who benches 300 pounds should be
able to
clean and press 264 pounds.
46

Other equivalent performances are as follows:
350 pound bench press—308 pound clean and press
400 pound bench press—3 52 pound clean and press
I understand that Davis specialized on the clean and press and that most modern
guys do the
reverse — they specialize on the bench press. I understand that Davis was skilled
in the clean
portion of the lift and that no one other than a competitive Olympic lifter could
be expected to
demonstrate the same level of skill in the clean. Nevertheless, these numbers are
far, far
different than the ratios of clean and press to bench press that would be exhibited
by most
modern lifters. Even if you omit the clean and allow the modern lifter to take the
bar off of
the rack or a set of squat stands, he still will not come anywhere near the 88%
figure that
Davis achieved. Is that because Davis was a “technician” who knew how to Olympic
press a
heavy poundage that exceeded what he could military press? Perhaps. But let's allow
the
modern guy to do a push press or even an outright jerk press. He still won't
demonstrate
anywhere near the level of overhead strength compared to bench press strength that
Davis
achieved.
Face the facts. Perhaps more than in any other area (grip strength might be an
exception), the
modern weight trainee lags behind the oldtimers in overhead strength. Even strong
modern
athletes fall far short of the overhead ability of the strong oldtimers.
However, don't let this fact discourage you. If you bench press 350 pounds and can
barely lift
225 overhead, don't despair. What you have done is identify AN UNTAPPED GROWTH
AREA. If you are strong enough to bench press 350 pound, then you already know a
good
deal about the type of training that works best for you body. All you have to do is
apply that
knowledge to heavy overhead lifting. Did you use heavy bench press lockouts to
develop
benching power? Then why not try heavy lockouts in the military press to build your
pressing
power? Did bottom position rack work help your bench press? Why not do seated
presses on
a steep incline bench — set at an 80 degree angle — with the bench in the power
rack and the
bar positioned so you begin the press at the bottom (from the chest)? Did heavy
dumbbell
benches help your regular bench press? Why not try heavy dumbbell presses to aid
your
pressing strength?
If you already bench press a heavy poundage, there may be a limit to how much
further you
can go on that particular movement. But that doesn't mean that you cannot add quite
a bit of
weight to other movements that you have not fully exploited!
MEASURING YOUR CURLING STRENGTH
Let's look at John Davis' curling strength — which was truly world class. Osmo
Kiiha has
reported (in THE IRON MASTER) that Davis lifted 215 in the standing barbell curl at
a
bodyweight of only 193, which ranks as one of the all time best performances in the
strict curl
performed on a straight bar. The lift was 1.11 times Davis' bodyweight — a
staggering feat.
Equivalent performances at various bodyweights — for the STRICT curl, performed
with a
STRAIGHT bar—would be as follows:
160 pound lifter—178 pound curl
220 pound litter—244 pound curl
47

MEASURING YOUR ALL-AROUND STRENGTH
Let's focus for a minute on all around strength measured in a number of different
ways. To do
so, we will combine Davis' best efforts in the three powerlifts, the clean and
press (using his
best competition effort) and the barbell curl. The total for the five lifts is 2.257
pounds
(consisting of a 425 pound bench press, 570 pound squat, 705 pound deadlift, 342
pound
clean and press and 215 pound curl). We know that some of these lifts were
performed at a
lighter bodyweight than 233 pounds, but to keep things simple we will use the 233
pound
figure to compute the tonnage to bodyweight ratio for the five lifts. When we do the
math, we
find that Davis' total on the five lifts was 9.69 times his bodyweight.
Now let's compare a hypothetical modern day trainee who weighs 195 and can manage
the
following lifts: 335 pound bench press, 420 pound squat, 515 pound deadlift, 235
pound clean
and press, and 175 pound curl. His total for the five lifts will be 1.681, or 8.62
times
bodyweight. That's pretty good. Our hypothetical lifter can demonstrate 89% of
Davis' all
around strength and power after making adjustments for body weight.
Let's look at another hypothetical lifter — a bench press specialist. Let's assume
the man
weighs 245 and benches 435. He squats 450, deadlifts 505, clean and presses 159 and
curls
185. His total on the five lifts is 1.825 pounds, or 7.45 times his bodyweight.
That's not nearly
as good as the first hypothetical lifter. It works out to being 77% of John Davis'
overall
strength and power after making the necessary adjustments for bodyweight.
Let's take a third hypothetical lifter — a modern muscle pumper who trains in
chrome and fern
land and impresses all of the gym bunnies with his poster—boy good looks, his
sparkling smile,
his golden tan and his shapely buffness. The young Adonis weighs 173, benches 185,
squats
195, deadlifts 275, clean and presses 135 and curls 110. His total on the five lifts
is 900
pounds, or a miserable 5.20 times his bodyweight. On a comparative basis (making
allowances for the difference in bodyweights) the pretty boy is only 54% as strong
as John
Davis.
The pretty boy is a perfect example of the modern trainee — the type who doesn't
train for
strength, doesn't care about total body power, and is only interested in looking
buff, sculpted,
sleek and pumped. He might know all about supersets, trisets, pre-exhaustion,
pumping, the
latest supplements, the hottest bodybuilding gossip and EVERYTHING there is to know
about male grooming products and designer gym apparel, but he hasn't the faintest
idea of
what real weight training is all about.
NEVER SELL YOURSELF SHORT
Even men who are far, FAR more serious about their training than the pretty boy
sell
themselves far short when it comes to poundage goals in their training. Too many
men
believe that 225 pounds is a good weight in the bench press. Too many men believe
that 315
pounds is a good weight in the squat. Too many men believe that 350 pounds is a
good mark
in the deadlift. Too many men believe that pressing 120 or curling 105 is good.
The modern trainee has no idea of the phenomenal strength that can be developed by
proper
training. He has no clue of the latent potential that lies within the human body.
He sells
himself far short. He is content to gain a little strength and power because he has
no idea of
how much he could achieve if he put his heart and soul into the effort.
THE REALM OF THE DINOSAURS
Dinosaurs dwell in a far different world from that of most modern trainees. They
live in a
world where heavy poundages ARE EXPECTED of all lifters. Dinosaurs measure their
strength against men like John Davis and other Iron Game Immortals.
They are well aware that heavy weights are well within the realm of possibility for
any
average man, and that enormously heavy weights are well within the grasp of many
men.
Dinosaurs train heavy. Dinosaurs think heavy. Dinosaurs remember what almost
everyone
else in the modern world seems to have forgotten: that what we are doing is WEIGHT
training!
48
Take a look at your own training poundages. Re-evaluate where you stand and where
you are
going. Measure yourself against John Davis. Measure yourself against other great
dinosaurs
from the past. Be aggressive. Add weight to the bar. Don't be content with puny
poundages
merely because they are 50 pounds more than you could lift when you began training.
Aim
high. Work to handle weights so heavy they bend the bar on any exercise you do.
TRAIN
HEAVY! If you are a beginner or an intermediate, train with the heaviest poundages
you can
handle and make unceasing efforts to add weight to the bar. If you are an advanced
man, then
pile on the plates. Never train light. Never emphasize slow motion, time controlled
repetitions
with puny poundages. Never use chrome plated wonder machines loaded with absurdly
light
poundages. Never waste your time with isolation exercises that limit you to chrome
and fern
class poundages.
Train heavy. If you don't train heavy, you might as well give it up.
Go on. Make a commitment. Promise yourself that you WILL achieve tremendous
strength.
Determine once and for all that you will never settle for poundages any less than
90% of what
John Davis could handle (adjusted for bodyweight). Now go out and train!
The masses feel that it is easy to flee from reality,
when it is the most difiicult thing in the world.
~Jose Ortega y Gassett
You will never get to the end of the journey if you stop to shy a
stone at every dog that barks.
49

CHAPTER EIGHT: POUNDAGE PROGRESSION
You will have to do some realfighting at time
NPeary Rader
Dinosaurs understand that POUNDAGE PROGRESSION is the key to success in weight
training. Absent poundage progression, nothing else matters. Even hard work fails
to mean
very much if you do not progressively add weight to the bar. Why? Because if you
TRULY
work HARD, you will grow stronger. And if you grow stronger, you need to add weight
to
the bar. If you don't add weight, your workout will start to become too EASY.
When you see it spelled out the way it appears in the preceding paragraph, it looks
as simple
as ABC. But guess what — the vast majority of people who train with weights never
achieve
much of anything because they fail to add weight to the bar whenever it is possible
to do so.
GO TOANYGYM. . .
Go to any gym, anywhere in the world, and take detailed notes of the sets, reps,
exercises and
exercise poundages that each of the regular members uses in each of his weekly
workouts. Go
back to the same gym one year later. What will you see? Almost without exception
you will
see the regular members using the same exercises, sets, reps and poundages that
they were
using the year before. NOTHING will have changed.
DINOSA URS ARE DIFFERENT
Dinosaurs are different. Dinosaurs see every workout as a challenge. Every time a
dinosaur
trains it is a new opportunity to surpass his previous best. Every time a dinosaur
trains he goes
to battle, and every time he goes to battle, he fights to WIN! The way to win when
you train is
to surpass your former best, and to do so over and over and over.
A dinosaur is NEVER satisfied with his existing level of strength and development. A
dinosaur never decides that he is “big enough” or “strong enough” or that he can
ease up and
take things easy for awhile. A dinosaur is focused on forward progress. He always
aims to
surpass his previous efforts. He never rests on his laurels. He keeps going
forward. He keeps
adding weight to the bar. He is OBSESSED with adding weight to the bar.
Of course, an advanced dinosaur is not going to be able to add five or ten pounds to
the bar
every time he trains a particular lift. It just doesn't happen that way. You can
progress rapidly
and steadily when you are a beginner, but eventually, as you approach the level of
an
advanced man, the rate of progress slows down. This happens to everyone, so don't
worry
when it happens to you.
SHORT AND LONG TERM GOALS
Poundage progression is both a short term and a long term proposition. In my own
case, I can
remember reading about 400 pound bench presses when I was just a scrawny kid who
wasn't
even shaving. I determined at that time to develop the ability to bench press 400
pounds. That
was a long term goal. At the time. I was barely capable of benching 65 pounds. My
immediate short term goal was to get my bench up to the 100 pound mark.
All successful lifters can share similar stories — they set their sights on certain
long term goals
and then they broke the long term goals into a series of short term goals. Every
time they went
to the gym they were taking one more step on the road to training success. Every
time they
trained they were that much closer to their long term goals. And every time they
trained they
worked like heck to achieve their short term goals.
When you get right down to it, the secret to working HARD when you train is to fight
like the
devil to try to achieve a short term goal.
Confused?
Let me give you an example.
50

AN EXAMPLE
Let's assume your long term goal is to develop the largest pair of upper arms you
could ever
attain. How do you build those guns? Well, Arthur Jones had a helpful hint in
NAUTILUS
TRAINING BULLETIN NO. ONE. He wrote: “When you can curl 200 pounds for ten reps in
perfect form, your upper arms will be as large as they need to be for any purpose
associated
with any sport just short of wrestling bears.” Great!
Now you have a poundage goal — ten reps in the barbell curl with 200 pounds (in
good form).
This becomes your long range goal.
What about your short term goal?
Well, what are you curling right now?
Let's say you can curl 120 pounds for ten reps in perfect form. Great! Your short
term goal
will be 135 pounds for ten reps in the curl in perfect form.
Why did I pick 135 pounds?
Because the number lies into the plates on an Olympic barbell — 135 pounds means
you are
using a 45 pound Olympic bar with a 45 pound Olympic plate on each end. If you have
a kilo
bar and kilo plates, set a short term goal of 132 pounds — a 20 kilo bar (weighing
44 pounds)
and a 20 kilo plate on each side.
What do you do when you go to the gym if your short term goal is 135 pounds for ten
reps?
Well, there are lots of things you can do. You can load the bar to 121 or 122 and
try for ten
reps. If you get them, add another pound or two the following week.
If you don't get ten reps, stay at the weight you are at until you make ten reps,
then add weight
the following week. However, very small poundage increases — one or two pounds —
may
allow you to get ten reps almost every time you train — week after week, all the
way up to your
short term goal of 135 pounds.
Alternatively, you could load the bar to 125 or even 130 pounds. At 125 pounds, you
probably will only manage seven or eight reps. At 130 pounds, you probably will hit
the wall
after five or six reps. That's fine. Stay at the weight you have selected and come
back the
following week and go for ONE MORE REP. And GET that extra rep. Even if it almost
kills
you, GET THE EXTRA REP! This is where it all boils down to mental toughness. This
is
where you put it all on the line. This is where you become a man.
Sooner or later you will get to the point where you are doing 130 pounds for ten
reps in
perfect form. Then jump to 135 pounds and work your way up to ten reps. Or work
your way
up in one or two pound jumps — it doesn't matter. Eventually, you will make 135
pounds for
ten perfect reps. You will have achieved your short term goal!
What do you do then?
Set a NEW short term goal — 150 pounds. Why 150? Because it is not too far down the
road —
only 15 pounds over your current maximum — and because it is a nice round number -
and
because it lies in nicely with your long term goal of 200 pound (since 150 pounds
is exactly
75% of 200 pounds).
This is the way to grow. This is the way to work your way up, slowly and surely, to
the
achievement of a long term goal.
TWO APPROACHES T O POUNDA GE PROGRESSION
Which is better — the “slow cooking” system where you add only half a pound or a
pound to
the bar, or the more aggressive “throw on another nickel or another dime” approach?
From a physiological point of view, it probably doesn't matter. Like so many other
aspects of
productive training, it boils down to individual preferences and to the lifter's
personality. It is
an individual thing.
I own two sets of small plates - plates that run from 1/4 pound apiece to 2.2
pounds. I bought
one set from MAV—RIK, and received the other set as a gift from John Szymanski, the
owner
of PIEDMONT DESIGN ASSOCIATES, who is one of the nicest guys in the business. Do 1
use them? Sure. Do I use them religiously? No. Do I use them to help me increase
the
poundage in some sort of systematic, predetermined manner? Heck no. I use them when
I got
400 the week before but know in my heart that 405 is NOT going to go. In a
situation like
5 l

that, I might very well toss an extra pound or two onto the bar — just to make sure
that I have
to work as hard as possible to get my reps (or to make the lift, if I am doing
singles). I use the
small plates to prevent loafing. I use them to keep me on my toes. I use them to add
the
razor's edge of difficulty to any set I do.
Other guys use small plates in a very systematic, controlled fashion. They go from
400
pounds to 401, then 402, then 403 and so on. I can't do that. I get bored when try
to be so
precise. I have to introduce an element of risk — more of a gamble — in order to
keep my
enthusiasm high, I have to work against weights so heavy that there is a real
question of my
ability to do the lift or to complete the required number of reps. I need the
pressure of possible
failure. Other guys do better if they take the pressure off by keeping their weight
increases to
one pound at a time. They like to approach the set with a very confident feelings “I
got 200
pounds last week for five reps, and this is only one pound more, so I KNOW I can get
five
reps this week.” You doubtless will find that one of these two approaches works
better for
you. Remember, everyone is different. Everyone is a unique individual. One of the
cardinal
rules in training, as in life, is KNOW YOURSELF.
BE GINNERS AND IN T ERMEDIA T ES
For beginners and intermediates, poundage progression is a fairly simple thing. You
simply
work like heck and add weight as often as possible — which for most guys who are
really
busting their butts will be very often. Peary Rader often wrote about the poundage
jumps he
made when he started the breathing squat program that added nearly 100 pounds to
his frame
in about two years — he put ten pounds on the squat bar every week for weeks at a
time. That's
what can happen when a beginner with the right attitude goes to the gym and TRAINS.
ADVANCED MEN
Eventually, though, you reach the point where it is impossible to add weight to the
bar on a
regular basis, What do you do then?
You train at your top poundages for long, long periods of time, always working as
hard as
possible, and eventually, over time, the sheer regularity of your training efforts
will make you
stronger.
Let me repeat that — in slightly different terms. This is a CRITICAL point for
advanced men.
A 220 pound man who can bench press 405 pounds dinosaur style - with a 3” bar, in
the rack,
starting with the bar on the chest — is not going to be able to add weight to the
bar on a regular,
pre—planned basis no matter what he does, how hard he works, how determined he is
or what
supplements he uses. He is simply too close to being as strong as possible to be
able to make
dramatic and rapid gains. He needs to take things slowly. He needs to train hard
and heavy on
a regular basis. By so doing, he will eventually — over a period of years — go well
beyond his
400 pound limit.
WHA T AN AD VANCED MAN MIGHT DO
Let's say our advanced man trains with heavy singles. His bench press program might
consist
of the following: 135 x 1, 225 x 1, 325 x 1 and 405 x 1. He can't jump to 410 in
the next
workout — he probably can't even jump to 406. Or if he does, he won't be able to
maintain the
pace more than a couple of sessions. What does he do?
He might decide to hit the same workout - topping out at 405 pounds — every week
for the
next three months. And he might augment his full range benches with power rack
lockouts.
On the lockouts, he might start with a 2” range of motion, work up in weight ten
pounds per
week for five or six weeks, and then increase the range of motion by 1/2” or so by
putting
some plywood or strong boards under the legs of his bench. After 3 months or so, he
will
have increased the range of motion on his lockouts by 1 1/2” to 2 1/2” — a
substantial gain in
tendon and ligament strength. As for the full range movement, the 405 will be
FLYING from
the bottom position to arm's length.
What does the lifter do then?
52

He goes up to 410 for his top set in the full range movement. And he continues the
lockouts.
The point is, he takes things very, very slowly. But look at the results by the end
of the year,
he may be handling 425 instead of 405 in the full range movement — a very
significant
increase for an advanced man. Two years of such work may see him handling 440 or so
for
the full range movement — and that sort of weight, on a 3” bar, starting from the
chest, with no
shirt and no wraps, is mind—boggling.
Exactly the same points apply to the squat, the deadlift and all other lifts a man
might do.
A SECRET OF AD VANCED GAINS
Remember, once you get strong — really strong - you CANNOT add weight to the bar on
a
regular basis or progress in any sort of predetermined linear pattern. You MUST
knuckle
down to a long. long period of consistent, regular, heavy training.
Forget about the period ration or cycling programs. An advanced man needs to hit
the iron
HARD, using heavy poundages, on a regular basis—week after week. Back—cycling to
60% or
70% of your max and building back up is a waste of time. You are going nowhere.
Most of
your time is spent with poundages too light to test your abilities. You are taking
it easy. You
are babying yourself.
I like the idea of training cycles for novices and intermediates because their
bodies are not
used to training, they have tremendous untapped grth potential, and if they TRY,
they
CAN add weight to the bar on a regular basis. Cycling programs teach novices and
intermediates to add weight whenever possible and to work HARD to be able to do so.
Cycling programs keep novices and intermediates from falling into the deadly trap
of long—
term relationships with their training poundages. Most importantly, cycling
programs build
confidence in beginners and intermediates.
For advanced men, however, things are entirely different. Once you are advanced,
you can
kiss cycling programs goodbye forever. Settle into some regular, hard, heavy
training, give
yourself a couple of years, and you won't believe the results.
TYPICAL, NON-PRODUCTIVE TRAINING CYCLES
Here's a related point. Many advanced men compete in powerlifting, Olympic lifting,
bench
press or odd lift competitions. That's fine - competition is great. It's a terrific
way to maintain
your motivation. But too many men get tied into competition based training cycles,
and
actually reduce their overall results as a direct consequence.
Let me give you an example of what 1 mean. Take a 25 year old powerlifter who
competes at
198 and benches 365, squats 525 and deadlifts 555. Not bad numbers, but there is
plenty of
room for improvement over the years. The lifter competes about four times per year
and does
a twelve week cycle between contests. After each contest, he takes two weeks off,
then goes
back to the gym to begin the third week of his training cycle by hitting 50% of his
one rep
max for three sets of ten reps on each lift. That's three sets of ten reps with
187.5 in the bench,
262.5 in the squat and 277.5 in the deadlift. Not exactly a heavy training session
— and
remember, our man took a two week lay—off after the last contest, so he hasn't
trained heavy
for three weeks now.
The lifter has his next contest in nine weeks. In the fourth week of his cycle, he
handles 55%
of his one rep max for three sets of ten reps. Again, this is hardly a heavy
session — making a
total of four easy weeks for our lifter.
The following week sees him at two sets of eight reps with 60% of his one rep max.
The next week he does two sets of eight reps with 65% of his one rep max.
In the following week (week number seven), he handles 70% of his one rep max for
two sets
of six reps. That's 255.5 on the bench, 367.5 on the squat and 388.5 on the
deadlift. Still not
heavy weights for our man - not even for two sets of six reps. However, he knows he
is on
course, after all, he is following exactly the type of program that gets written up
in issue after
issue of the various magazines. In addition, he now can start wearing his
powerlifting gear —
the magazine articles say to do so at this stage of the game - so he wears his old
squat suit
with the straps down and tells people the squat suit is mandatory for “heavy”
training.
53

In week eight, our man does 75% of his one rep max for two sets of six reps. He
adds an old
set of knee wraps for his squats and uses a loose bench shirt for his benches. He
also wraps
his wrists for the benches.
In week nine, our man does 80% of his one rep max for two sets of four reps. In the
bench, he
uses 292 pounds. He uses 420 in the squat and 444 in the deadlift. He lifts the
straps on his
squat suit at this point, switches to a tighter bench shirt, uses a stronger pair
of knee wraps
and changes to a tougher and tighter set of wrist wraps.
In week ten, the lifter does one set of four reps with 85% of his one rep max. He
uses 310 in
the bench press — the first time in the entire cycle that he has handled over 300
pounds in the
bench. He struggles mightily to get the weight, doing touch and go reps that would
never pass
in competition and actually bounces the last rep off his chest. He handles 446 in
the squat,
using a new and much tighter squat suit, and cuts each rep short an inch or two
above parallel.
He does 472 in the deadlift, using the new squat suit, and bounces the bar off the
floor to get
his reps. He also uses wrist straps to hold on to the bar - one of the really big
guys at the gym
swears by wrist straps, and our man wants to be sure to do everything right. After
all, the state
meet is coming up in three weeks.
Week number eleven sees our man using 90% of his one rep max for one set of two
reps. He
uses a brand new set of support gear for each lift - the strongest and tightest he
can buy. It
takes three other guys to get him into his squat suit and two guys to squeeze him
into his
bench shirt. What weights does he handle? Try 328.5 in the bench, 472.5 in the
squat and
499.5 in the deadlift. His form is lousy, the reps are ragged, his first reps are
questionable and
none of his second reps would be passed in competition. He has to lift his butt two
inches off
the bench to get the second rep of his bench presses. He wonders if he needs to buy
a new
bench shirt.
In week twelve — the final week before the state meet — our man tries 95% of his one
rep max
on each lift, wearing full armor, including a set of squat briefs. His goal is to
do one rep with
95%. In the bench, he tries 347 and makes it after a hard struggle — but he has to
lift his butt
off the bench to get the rep. In the squat, he handles 499 but stops four inches
above parallel.
In the deadlift, he tries 527 but misses the lift. He blames it on an uneven
lifting platform.
What will our man do at the meet?
What does it matter?
For the past twelve weeks, our lifter has been fooling himself He has been
following the
standard sort of program that you see in all of the magazines all of the time, but
he has been
doing NOTHING to increase his strength and power. Changing from “straps down” to
“straps
up” or from a loose fitting bench shirt to a tighter one is NOT the way to increase
your
functional strength. It looks good on paper, and it makes a good magazine article,
but it does
nothing to build strength.
Dr. Ken Leistner made the point succinctly but emphatically in the April, 1987
issue of THE
STEEL TIP (Volume 3, Number 4): “The entire cycling phenomenon has been very
destructive, causing lifters to spend large portions of the training season
undertraining, and
then bringing them up to or beyond the brink of injury immediately prior to contest
time.”
ANALTERNATIVE TO THE TRADITIONAL “CYCLE”
Now let's observe a second lifter who does things differently. Suppose that our
lifter had
decided to compete only once per year, and had taken a one week lay-off after his
last contest
and then tried something like the following. In the bench press, he used the power
rack and a
3” bar to make the movement as tough as possible, and worked up to 90% of his one
rep max
(328.5 pounds). Let's assume he lifted that weight with no shirt and no wraps.
Let's also
assume that our man did bottom position squats in the power rack, with no knee
wraps and no
squat suit, and worked up to 420 pounds - 80% of his one rep max in the regular
style of
performance. Also assume that our man hit 90% of his top weight in the deadlift
(499.5
pounds, rounded off to an even 500 pounds) for a single, with no suit and no wraps.
Now assume that our lifter uses those weights week after week for a long, long
time, adding
five pounds to the bar whenever possible (perhaps every four to eight weeks),
staying
54

completely away from wraps or support gear of any sort (other than a lifting belt),
and
augmenting his program with lots of heavy grip work, heavy overhead pressing,
weighted
chins, heavy crunches, neck work with a headstrap, barrel and sandbag lifting.
Assume our lifter also does the regular competition style bench press and squat -
without
support gear — for three or four singles with 85% to 90% of his one rep max every
couple of
weeks, just to stay in the groove and maintain his technique.
Now assume the two lifters meet in competition after one year of training.
Which of the two will win?
Which of the two will be stronger?
Which of the two will set new personal records on every lift?
Which of the two has used the past twelve months PRODUCTIVELY?
Which of the two has been wasting his time?
TIME. PA TIENCE AND UNDERSTANDING
Dinosaurs know that training time is extremely valuable. No training session can be
wasted
by a man who is determined to succeed. To get to the top, you need to make every
set — every
rep — count. You cannot afford to cycle up and cycle down and go in a circle and
get nowhere.
You must keep your eye on the mark. You must train HEAVY on a regular and
consistent
basis.
Strength develops over time. It is an accumulative process. One hard set is not
going to turn
you into Hercules. One good session won't cut it. It isn't enough to train like
hell ONCE IN A
WHILE. You must do it on a regular basis.
There is one thing that all dinosaurs know and love: the joy of adding weight to
the bar. A
dinosaur lives for that extra pound or those extra five pounds of iron. To be a
dinosaur you
must focus constantly and continually on adding weight to the bar. You must never
be content
with your current poundages. Three hundred pounds is good, but 305 is better.
Heavier is
always better - and for a dinosaur, it is always possible.
Watching a man working out properly is almost frightening -
and it is enlightening to somepeople....
~Arthur Jones
55

CHAPTER NINE: DEATH SETS
March or die/
~Title of famous film about
the French Foreign Legion
In my own training I do best on low reps - usually single reps for most exercises.
But many
dinosaurs do best on higher reps, particularly for leg and lower back work. Doing a
high rep
set of squats or deadlifts with a heavy poundage is one of the toughest, most
demanding, most
painful and most brutal things you can do. It is a training principle that has
built tons of
muscle and it is a training principle that has been endorsed by many of the most
knowledgeable and influential writers who ever graced the Game. Dr. Ken Leistner,
Peary
Rader, Dr. Randall J. Strossen, John McCallum, Mark Berry, Joe Hise, Arthur Jones,
and
Bradley J. Steiner all have written at length about the almost uncanny ability of
heavy, high
rep leg and back work to transform a bag of bones into a human gorilla.
Some of these writers (Rader, Berry, Hise, McCallum, Strossen, and Steiner)
emphasize the
use of deep breathing in conjunction with heavy leg and back work - coining the
term, “the
breathing squat.” Others (Leistner and Jones) simply urge you to bust your butt and
let your
breathing take care of itself, working on the assumption that you will be breathing
like a
steam engine after the first four or five reps in any event, provided, of course,
that you are
using a heavy poundage.
All of these writers emphasize HARD WORK when you do high reps in leg and back
movements.
And that brings us to the most critical point of this chapter. Listen up. Pay
attention.
HARD WORK IS THE KEY
There is an overwhelming amount of documented evidence extending from the present
all the
way back to the 1930's that clearly establishes the fact that one or two heavy sets
of high rep
squats or deadlifts can transform an average man into a superman with virtually no
additional
exercise. It has happened so many times that one would be a fool to dispute the
issue. Heavy,
high rep squats and deadlifts WORK. They build enormous levels of strength and can
add
many, many pounds of muscle to your body.
But — and this is a BIG but — the heavy, high rep work only works if you give it
your all. A
half way effort won't cut it. Going “hard” won't do the trick. Not even a 90% or a
95% effort
will get the job done. To make heavy, high rep squats and deadlifts work for you,
you have to
attack the bar as if your very life depended on it. Nothing less will do.
DOERS AND DREAMERS
There are many men who have tried high rep squats or deadlifts and made remarkable
gains.
There are just as many (or more) who tried the system and didn't get a thing out of
it.
What is the difference between the two groups?
The answer is simple. The guys who got results from the program were the guys who
worked
HARD. The guys who didn't get results were the guys who were content to give
something
less than a maximum effort.
LETTERS OF COMPLAINT
I sometimes receive letters from men who have read my articles, who complain that
they tried
a “twenty rep squat routine” but didn't gain much muscle and only got fat. All of
them blame
the program. Each of them tells me — in his own way, but always with the same sort
of
perverse pride in having failed — that the twenty rep squat program simply does not
work.
Some of them have it all figured out — the exact biological, physical and mechanical
reasons
for the program's failure. Others hint that the program only works for “the
genetically gifted”,
56

“easy gainers” or “those who use steroids.” Some claim the twenty rep squat injured
them.
They say the program is dangerous. Others claim it is simply “too old fashioned.”
Then they mention the weight they were using: 120 pounds or 135 pounds possibly 150
pounds or even 185 pounds for a couple of the bigger guys.
And that tells the whole story right there.
Men, 3 single set of high rep squats or deadlifts done once or twice a week is
DEFINITELY
going to make you grow bigger and stronger - but ONLY if it is a HARD set with a
HEAVY
poundage.
One hundred twenty pounds is not a heavy poundage. One hundred thirty—five pounds is
not a
heavy poundage. Don't kid yourself This is a beginner's weight. I used to train a
115 pound
female powerlifter who would warmup with 135 in the squat.
One hundred fifty pounds is not a heavy weight. I don't care if it sounds impressive
to the
guys and gals at chrome and fern land. Advanced dinosaurs CURL this weight. Some
men
can curl 150 pounds on a 3” bar. Others can REVERSE CURL the poundage.
Even 185 pounds is a light poundage in the squat — even if you are doing a 20 rep
“death
march.”
THE SECRET: HARD. HARD WORK
To get results from heavy, high rep work, you need to train HARD. You can only
train hard if
you use heavy poundages and if you constantly try to add weight to the bar.
You MUST go over 300 pounds for 20 reps before you can expect to see very much in
the
way of results. Shoot for 20 reps with 350 or more. Once you get up to that kind of
poundage,
the high rep squat WILL have transformed you.
DON'T KID YOURSELF
Anyone who claims to be working hard on the squat but who is handling 120, 135, 150
or 185
for 20 reps is only kidding himself Sure, that may be the type of weight you use
when you
start the program, but you need to add weight to the bar regularly and frequently.
You need to
push yourself over 200 pounds as quickly as possible. You need to move into
dinosaur
territory.
Don't blame the program if you don't get results. That's like getting mad at the
messenger
when he delivers bad news. Remember the famous line from JULIUS CAESAR: “The fault
lies not in our stars, but in ourselves...”. If heavy high rep squats have not
worked for you — or
if heavy high rep deadlifts have failed to produce results — you probably were not
working
them at maximum intensity. When you train these moves HARD, you WILL grow. Nothing
else is even possible.
TRAIN WI TH AGGRESSION
Heavy, high rep squats or deadlifts are murder. You need to approach these
movements as
aggressively as possible. You cannot be timid. You cannot be quiet. You cannot
intellectualize the set. You have to stop being a civilized man and become a wild
animal for
the duration of the set. You have to attack the set the way a ravenous lion attacks
its prey —
with total unrestrained ferocity and with absolute focus.
GROW OR DIE
Heavy, high rep sets work because they trigger the GROW OR DIE mechanism. Remember
the story about the college kid who goes to the lumber camp in the North Woods. He
had two
choices: (1) grow, or (2) die. When you do heavy, high rep squats or deadlifts, you
have to
work so hard that your body is faced with the same two choices.
This is why heavy, high rep work is so difficult. Do you think your body is going to
make it
easy for you to work it to the point where it must either grow larger and stronger
or die?
Heck, no! The body always wants you to maintain a little bit of reserve — a
cushion, if you
will. It never wants you to push to the point of complete collapse. So it sends all
kinds of
signals intended to make you stop before you truly work to your limit: pain,
fatigue, nausea,
57

dizziness, bursting lungs, lactic acid, burning muscles, loss of motor control.
Your body
would be perfectly happy to let you puke your guts out or fall flat on the floor in a
faint if
only you would stop your set of heavy squats short of a maximum effort. YOUR BODY
WANTS YOU TO GIVE IN BEFORE YOU GO ALL OUT! YOUR BODY WANTS YOU
TO STOP BEFORE YOU HIT 100%! And it will do almost anything to you to make you
quit.
Heavy, high rep training becomes a battle of wills between YOU and your BODY. To
get any
benefit from heavy, high rep training, you must grasp this critical point. Moreover,
you must
resolve — right now! — that you will never give in to the desire to terminate a set
of heavy
squats or deadlifts short of true muscular failure.
In every high rep set performed with a heavy poundage there can be only one winner.
Resolve
NOW that that winner will be YOU!
The same is true of every set you perform to failure if you do multiple reps and go
to failure
on every set. Going “almost” to failure just won't do the trick. You have to work
each set so
hard your eyeballs are ready to pop out of your head. You cannot let up for even a
single rep.
You need to go all the way up to the wall and then go THROUGH it or OVER it. This
is the
type of effort that makes heavy, high rep training work. This is the type of effort
that builds
men. This is the type of effort that builds DINOSAURS.
WHY IT WORKS FOR A DINOSAUR
Dr. Ken Leistner has promoted this sort of heavy, high intensity workout for many
years with
terrific results. Arthur Jones has promoted similar types of heavy, hard sessions
since 1969 or
1970. and many who followed his guidance obtained great results. The heavy, high
rep
breathing squat has been working wonders ever since the 1930's, when Mark Berry,
Joseph
Hise and Peary Rader popularized it. It was still working wonders when John
McCallum
wrote about it in the I960's and early 1970's, and it is working wonders TODAY for
anyone
who purchases Dr. Strossen's wonderful book, SUPER SQUATS, and has the courage,
determination and guts to give the program an honest try. Why do these programs
work?
They work because the dinosaurs who tried the programs were MEN. They worked HARD.
They gave the programs their ALL. They squatted until another rep was impossible.
They
deadlifted until the bar fell out of their hands. They pushed to total failure and
then beyond.
If you have never tried heavy, high rep work you need to do so. It can make you
enormously
bigger and stronger than you are today. But remember, it will only work if YOU
work. Be a
man. Be a dinosaur. Train hard. Train tough. Hang in there when it gels difficult.
Fight
against the signals your body sends in a desperate attempt to make you stop. Kick
the heck
out of your muscles, then get out of the gym, rest, eat, sleep and GROW.
The strongest of all warriors are these two:
Time and Patience.
~Leo Tolstoy
58
CHAPTER TEN: MULTIPLE SETS OF LOW REPS
Men can do all things ifthey will.
~Leon Battista Alberti
Many dinosaurs use multiple sets of low reps, and quite a few train on heavy
singles (as
discussed in Chapter 11). They do so because low reps allow a lifter to train as
heavy as
possible. Dinosaurs are interested in building strength. The best way to build
strength is to use
heavy weights. Training with heavy weights works the muscles, ligaments and
tendons, all of
which must be maximally developed if you wish to be truly strong. It is not enough
to build
muscular strength. Building the strength of the ligaments and tendons is just as
important for
a serious power seeker. This is where most modern training goes wrong, and it is
where the
old-timers reigned supreme.
THE NE GLE CTED ELEMENT IN MODERN TRAINING
Modern weight training programs pay almost no attention to the development of the
tendons
and ligaments. Their only emphasis is on working the muscles. If you train hard on
a program
that works the muscles but ignores the tendons and ligaments, you may grow bigger
and
stronger, but you will not grow anywhere near as big and strong as you would if you
trained
the muscles, tendons and ligaments as a unit.
The old-timers trained with low reps and heavy singles and as a result, developed
enormously
strong tendons and ligaments. I am speaking of men like Goerner, Cyr, Steinborn,
Hackenschmidt, Saxon, John Y. Smith, and Thomas Inch. These men were not as large
or as
massively developed as today's top bodybuilders or lifters. The modern guys
admittedly have
larger muscles (although not as much larger as many would have you believe). But
even with
smaller muscles and less massive bodies, the old—timers could do things that would
defy the
efforts of almost any modern “strong—man.” Check out some of the feats of the old—
time, pre—
steroid monsters. Do you know of any modern “champion” who can handle the kind of
poundages the old—timers regularly lifted with ease?
THEN AND NOW: THE CHAMPIONS
Herman Goerner deadlifted 727 pounds with ONE HAND. What do you think this year's
top
bodybuilder could handle?
Louis Cyr could shoulder a 400 pound wooden barrel with ONE ARM. Can ANY CURRENT
powerlifting sensation match that?
Thomas inch had an “unliftable” dumbbell — one that had a very narrow but 2 1/2”
thick
handle and weighed 172 pounds. For 50 years, Inch challenged all comers to lift the
unliftable
dumbbell. Thousands tried. None succeeded. Inch could lift the dumbbell OVERHEAD
with
one hand, and did so regularly well into his 60's. Show me a modern champion who
could
even deadlift the “unliftable” dumbbell.
Arthur Saxon could bent press 370 pounds, a record that has stood for nearly a
century. Show
me any modern day champion in any iron sport who can match that — or even come
close. The
210 pound Saxon also could lift a 300 pound sack of flour overhead. Show me ANY
modern
day “superstar” who can top that.
George Hackenschmidt could snatch 197,5 pounds with one arm. Try it sometime, then
tell
me how many modern guys can top that lift. Ask this year's Mr. Everything to give
it a try. He
probably couldn't handle HALF of Hackenschmidt's best.
Milo Steinborn could place a 550 pound barbell on his shoulders UNASSISTED and then
squat five reps with the weight. After the squats, he would return the bar to the
platform —
UNASSISTED!
What's the matter with the current crop of champions? If they are bigger than
Saxon, Goerner,
Inch and company, they ought to be capable of lifting far, far more.
59

But in fact, they lift far less. The reason is simple. The old—timers trained their
tendons and
ligaments as well as their muscles. The modern guys devote their attention
exclusively to their
muscles.
THENAND NOW: A VERAGE RESULTS
The comparison between the old and the new way of training is even more extreme
when one
looks at the AVERAGE lifter and his results. There was a time when quite a few men
who
lifted weights could lift 200 pounds over head any day of the week. Smaller men
could at
least clean and jerk the weight, while larger men would snatch or press the
poundage. Many
men could bent press the poundage. It was sort of an accepted “mark of manhood” to
be able
to lift 200 pounds over your head. If you couldn't manage that little feat, then
brother, you
were NOT a barbell man!
Now let's look at the average lifter in the 1990's. How many men do you know who
can lift
200 pounds overhead? Think about it for a second. How many guys do you know who can
clean and press — or clean and jerk — 200 pounds? What's the percentage of guys at
your gym
who can put 200 pounds overhead in any fashion?
Unless you train at a really special gym, the answer is going to be “I only know a
couple of
guys who can do that.” and percentage—wise, you're talking about well under one
percent.
If a large percentage of trainees could put 200 pounds overhead 50 years ago, and
one percent
or less of modern trainees can match that feat, then something is decidedly wrong.
After
having 50 years to improve our equipment and training methods, we ought to have a
much
HIGHER percentage of men who are capable of lifting 200 pounds overhead. Instead,
the
percentage is LOWER than in the past. What's wrong?
THE IMPORTANCE OF HEA VY WEIGHTS
What is wrong is the entire package of “modern” training. All we have done for the
past 50
years is forget how to train effectively. We have forgotten the critical importance
of training
the tendons and ligaments. We have forgotten the beneficial effect of HEAVY
poundages.
We have created “modern” and “scientific” training systems that let people
“exercise” with
light poundages. We have lost our roots. We have lost what made men like Goerner,
Saxon
and Inch supremely strong.
HEAVY weights are the name of the game. Never forget that. You need to train with
heavy
weights because doing so is the only way to build the strength of your tendons and
ligaments
along with your muscles. The old-timers knew this, trained heavy and became
enormously
powerful. The modern guys are totally clueless.
Dinosaurs train with heavy weights because they understand that it is necessary to
use heavy
poundages to build your tendons and ligaments. Unless you are a very rare, very
gifted, very
determined, highly motivated and well—coached individual, heavy weights cannot he
lifted for
high reps. Consequently, most dinosaurs train with low reps — in many cases, as low
as one
rep per set. Most dinosaurs will rarely do more than five reps in any set.
GE OR GE HA CKENSCHMIDT'S AD VICE
What I am saying in this chapter may sound “new” but it is not. In fact, it is
horribly old—
fashioned. I am hardly the only man who ever wrote or talked about the importance
of heavy
weights. Far from if. The critical importance of heavy poundages used to be
commonly
recognized. The really strong and well—developed oldtimers all agreed on this
point. For
example, at page 71 of his autobiography and training manual, THE WAY TO LIVE, the
Russian Lion, George Hackenschmidt. noted:
“Some trainers recommend the training of all muscle groups with one and the same
(light)
weight and believe they are able to obtain the same ejfect by frequent repetitions.
My experience has taught me that this is wrong, for the muscles of men or animals
who are
distinguished for certain feats of endurance are by no means over-developed. A
long-distance
runner or long-distance cyclist always has comparatively thin legs, as have a
racehorse, stag,
60

and greyhound. Nature does not act without aim and purpose. Hence there is a great
dijference between feats of endurance and feats of strength.”
Continuing this line of thought. “Hack” added: !
“One must consider that, although it is quite possible to enlarge muscles by
certain light,
prolonged exercise, at the same time the development of the sinews may be
neglected, and it
is the sinews which transport the action of the muscles to the bone frame. The
sinews can only
be exercised and strengthened by correspondingly heavy muscle work.”
Hackenschmidt was absolutely correct. His observation was 100% valid. It is
astonishing -
and troubling - that so obvious a point has become lost in less than seventy years.
How could
we have gone from a world where the importance of heavy weights in one's training
was
universally recognized - a world fit for dinosaurs — to a world where the “experts”
tell us to
use light poundages, move as slowly as possible and “feel” the weight all the way
up and all
the way down — a world for bunnies; how could we have done this?
HOFFMAN '5' COMMENTS ON SAXON
Bob Hoffman mentioned the importance of heavy weights in his famous book about the
oldtimers, MIGHTY MEN OF OLD. Referring to Arthur Saxon's incredible feats of
strength
at a bodyweight of only 210 pounds. Hoffman wrote the following words — words which
everyone who trains with weights should MEMORIZE:
“T 0 many of the giants of the past Saxon ’s incredible power and strength were a
mystery.
How could this man, slightly over 200 pounds in bodyweight, lift seemingly beyond
the
capabilities of the human body? Was he like a thoroughbred race horse whose muscles
are of
a finer quality? Did he have some secret, something not known to his fellow men?
Hardly;
what made Saxon was his training method and it was no secret Saxon spent a lot of
time
strengthening his tendons. He knew his public performances required a lot of energy
and his
theory was that light exercises were only tiring and made him no stronger.
Consequently he
practiced stunts which threw heavy work on the full length of the muscles and the
tendons. He
would do each stunt only a few times and alternate with brief periods of rest so as
to prevent
himself from tiring. As a result, Saxon was never what you would call a beautifully
developed
man, but his rugged and sinewy physique reflected his terrific strength, strength
the like of
which the world has never seen since.”
SAXON ON SAXON
If you want to hear it straight from the horse's mouth, so to speak, consider what
Arthur
Saxon said about the development of tendon and ligament strength. In an
advertisement for
barbells and training courses by the Saxon brothers (a terrific collector's item I
received from
Osmo Kiiha, the publisher and editor of THE IRON MASTER — thanks, Osmo), there
appears
a section titled “BONE AND SINEW — The Real Secret of Developing Muscle and
Strength.”
This section reads as follows:
“No matter how large a muscle may be, if it lacks the coordinating power of sinew
the muscle
is useless. It is like cutting a ship adrift from its anchor. It is the power of
the sinews to
sustain the pull caused by muscle contraction that really makes great strength
possible. Every
man of great strength possesses thick, cordy sinews.”
The text continues by comparing Saxon's incredible strength to that of other, much
larger men
— the same point noted by Hoffman:
“There are other men much bigger than Saxon, but in physical strength they cannot
compare
with him. His sinews and ligaments especially at the wrist, elbow and knee are
heavy cables
of surprising thickness. This condition is noticeable on all men who have acquired
their great
power the Saxon way. The bones become more capable of supporting tremendous loads -
the
muscle and sinew adhesion to the bone is extremely pronounced..”.
This section of the Saxon advertisement concludes by stating — and these words are
as true
today as they were then: “It is vitally important to know that the system under
which you train
will not only build muscle and power, but will thicken the bones and ligaments and
give
greater sinew adhesion space onto the bones.”
61

WARM UPS
When you train hard and heavy with low reps. you can and should do several warmup
sets.
Use low reps on your warm—ups as well as on your “working” sets. If you “rep out”
on the
warmup sets. you will make it impossible to work as heavy as possible on your
working sets.
On any set, including your warm-ups, do no more than five reps. On many exercises,
you can
warm up with progressively heavier single reps. In my own case, I usually do three
or four
progressively heavier singles before hitting my top poundages on all of my lifts.
Single reps
may not sound like enough to “warm you up,” but they work fine for me.
THE 5X5 SYSTEM
The “5 x 5” system is one of the classic methods of training for muscular size and
strength. It
was used by Reg Park, and has been promoted by McCallum and Steiner. Let's use a
set of
squats to illustrate the “5x5” system. Let's assume you can handle 300 pounds for
five reps in
the squat. Do a warmup with 200 pounds for five reps. Rest a few minutes, load the
bar to 250
and do a second warmup set of five reps.
Rest a few more minutes and load the bar to 300 pounds for your first “working” set.
Do five
reps. Even if you can do MORE than five, stop when you have done five reps. Then rest
a few
minutes.
Now do another set of five reps with 300. Again, stop at five reps even if you could
do more.
Rest awhile, then tackle your third and final working set. Again, go for five reps.
Again, stop
at five if you are able to get all five reps,
If you get five reps on all three of your working sets, add weight the next time you
do your
squats. Try 305 or 310 for the working sets. However, if you did NOT get five reps
on all
three working sets, stay at 300 pounds until you are able to do so. If you cannot
get a total of
at least 12 reps on the three working sets, the weight is too heavy and you should
drop twenty
pounds or so from the bar.
As you get bigger and stronger, you may find that you cannot recover from three
working
sets. In that case, try three progressively heavier warmup sets and only two
working sets.
Once you are really strong, you probably will find that you do best on three or four
progressively heavier warmup sets and only ONE working set.
Some of you will do better on fewer reps. Some of you should try five sets of three
reps or
five sets of two reps. Many of you will do best on heavy singles — which are
discussed in
detail in the following chapter. The only way to determine what works best for you
is by trial
and error.
Whatever you do, though, don't get locked into the modern mind-set that believes
that
muscle—pumping, time controlled reps, supersets, “going for the burn” or using
exotic
machinery is the most important aspect of one's training program. The single most
important
thing to do is to train as heavy as possible and constantly strive to add more and
more weight
to the bar. Unless you become obsessed with putting weight on the bar, you are
spinning your
wheels in the sands of time.
To train like a dinosaur, use the 5 x 5 system or any other rational training
system that permits
you to train with heavy weights. If you feel you are tough enough, use Dr. Ken
Leistner's
approach — one set to failure with medium to high reps and HEAVY poundage. Leave
the high
rep, BABY weight nonsense to the chrome and fern crowd.
Leave the pumping, supersetting, and pre—exhaustion systems to the pretty boys, the
buffers,
the toners and the shapers. Train heavy. Train VERY heavy. Do several progressively
heavier
warmup sets and one to three working sets on any exercise you do. Go back to our
roots.
Train the way they did when MEN trained with weights.
Let us train our minds to desire what the situation demands.
~Seneca
T he farther backward you can look, the farther forward you
can see.
62

CHAPTER ELEVEN: SINGLES
Great spirits have always found violent
opposition from mediocrities.
~Albert Einstein
This chapter is a continuation of the previous chapter. It addresses a topic that
will drive some
of you wild with rage and indignation. Some of you will laugh. Others will toss the
book in
the nearest waste—basket. Some of you will be intrigued. Some of you will nod your
heads and
say “Yep — that's right!”
Once again, as in the previous chapter, I am offering something from the past — a
training
system that used to be used by quite a few exceptionally strong and muscular men,
but one
that has fallen into almost total disrepute. To some of you this chapter will run
counter to
every thing you believe in. That's perfectly fine. One of the purposes of this book
is to help
you stretch the limits of your imagination. Remember, what seems like outright
insanity to
one generation may appear to be self—evident truth to another.
As I noted in Chapter 2, there are many readers who prefer to train on the one set
to failure
system. To those readers, this chapter will offer a training concept — heavy
singles — that goes
against everything they have learned and everything they believe. That's fine. If
you have no
interest in heavy singles, skip this chapter. There are plenty of other elements of
dinosaur
training that you can adopt and put to good use in your own training. For example,
did you
ever try a set of military presses to failure with a 120 or 150 pound sandbag or a
100 pound
barrel? If not, take a look at Chapter 15.
For those of you who are ready to boo, jeer or simply consider the idea of single
rep training,
read on!
ONE REPATA TIME
Many dinosaurs do heavy singles. Why? Because they have discovered that for many
men,
singles build more muscle and strength than sets of multiple repetitions. Yeah, I
KNOW that
singles are contrary to modern wisdom and conventional training protocols. I KNOW
that all
of the modern experts say that single reps are dangerous and non—productive, I KNOW
that all
the modern “champs” say to train with light weights and concentrate on “feeling”
the
movement. I KNOW that no one at the House of Chrome and Ferns ever does a single
rep in
anything. And I KNOW that we have all kinds of wonderful “scientific” training
systems that
regard heavy singles as worthless, dangerous, insane and ridiculously old
fashioned.
1 also know that heavy singles made me bigger and stronger than any other
combination of
sets and reps I ever tried. I know that they have worked extremely well for my
training
partners. I know that they allowed my good friend, Greg Pickett, to push his upper
arms to
18” of rock-hard muscle at a height of 5'6”. All of the experts who can give you a
dozen
scientific reasons why singles do not build muscle or strength will have to explain
why they
work so well for me, my training partners and Greg.
THE WA Y MEN USED T O TRAIN
The “experts'“ are WRONG when they say singles don't work. For many men, singles
build
muscle and strength like you wouldn't believe. Forty or fifty years ago - BEFORE the
steroid
era — quite a number of folks did singles and they got really big and strong on
them.
In those days, the biggest and strongest men in the world were Olympic weight
lifters. Top
lifters like Tommy Kono, John Davis, Steve Stanko and Mahmoud Namdjou could win
world
titles in lifting AND enter bodybuilding competition and do terrifically well — Kono
won the
Mr. World title. Davis placed third in the Mr. America and won "‘Best Back.” Stanko
won the
Mr. Universe title and Namdjou won his height class in the Mr. Universe contest.
And the
heavyweight lifters (men like Norb Schemansky, Jim Bradford and John Davis) were so
much
bigger and stronger than any bodybuilders (with the notable exception of Reg Park,
who
63

himself trained like a lifter) that it wasn't even funny. If singles are so
terrible, why did the
lifters thrive on them?
I CAN'T SELL SINGLES
If you still are not convinced, consider this: singles are not something that I or
anyone else
can sell to you. It won't make any difference to me whether you do singles or sets
of ten reps
or sets of 100 reps. My bank balance stays the same no matter how many reps you
choose to
do. So why am I so “bullish” on singles? Why am I pushing them when it would be
twenty
times easier to go along with conventional wisdom and tell you to do one set of 8
to 12 reps,
or 3 sets of6 to 8 reps, or 5 sets of 10 reps?
I am urging you to try singles because they WORK for many men. Period. There is no
other
reason beyond my simple, selfish desire to help you grow as big and strong as you
can get.
Lifting weights is my hobby, not my vocation. I work as a lawyer. I'm not trying to
make a
name for myself by preaching the gospel of singles — or any other gospel of sets
and reps. I am
not involved in academic debate or the world of research journals, and I am not
trying to
attack, defend, or justify any research studies. I am simply trying to tell you
what works best
for me and why I believe it may work best for you.
WHY SINGLES WORK
Why do singles work so well? I think there are several reasons. First, you are
using a HEAVY
weight. I believe that there is some sort of connection between the amount of
weight on the
bar and the overall effects of any particular exercise. Somehow, a heavy weight
does more
than merely trigger grth in the target area that you are trying to develop with
whatever
exercise you are doing.
A heavy weight stimulates increases in muscular size and strength throughout the
body. This
may be because you are overloading the tendons and ligaments whenever you use a
really
heavy poundage, or it may be because the heavy poundage forces more involvement by
the
nervous system (i.e., the nervous system has to recruit more muscle fibers to lift
the heavy
weight). I don't know exactly what happens physiologically. I DO know that singles
work
better for me than any other training system I have ever tried — and believe me, I
have tried
them all.
Singles require good form and white hot concentration. You can screw around a
little bit and
get away with it when you are doing reps, but with a heavy weight on the bar, you
either use
perfect form and intense concentration, or you miss the lift. It's as simple as
that. Thus,
singles reinforce two VERY important elements of a serious training program: good
form and
intense concentration on the task at hand.
HOW T O IMPLEMENT SINGLES
I like to train each lift I do with four or five progressively heavier singles. In
the rack squat
for example, I set the bar so I am at the bottom position of a parallel squat when
I squeeze
under the bar, and then I drive the bar up to complete each lift. I typically do
135 x 1, 225 x 1,
315 x 1, 405 x 1 and 500 x 1. The last two singles are tough; the final one is
downright brutal.
Those five singles are all I do. At that point, I move to another exercise.
Some lifters prefer a different approach. Some men will use the same sequence of
progressively heavier warmup sets, but do five singles with their top weight. For
example, a
lifter might do parallel squats with 135x1, 225 x 1, 315 x 1, 405 x 1 and 460 x five
singles,
with two to five minutes rest between each lift. Some men use a lighter weight and
do even
more singles — ten or even twenty on occasion. I use this system once in awhile,
but most of
the time I stick to only one heavy single on any given lift. I tend to go stale if
I do multiple
singles with a heavy poundage.
I know just what you're going to say, “Do you mean to tell me you do FIVE singles
in a
workout and then stop! How can a short little workout like that build any muscle?”
Well, I'm
glad you asked. The answer is simple; I work those five little sets so hard that
they damn near
kill me. My last single in any given exercise on any given day is always brutally
hard. I'm not
64

talking about “difficult.” I'm not talking about “uncomfortable.” I'm talking about
something
far harder than merely “very tough.” I'm talking about ALMOST IMPOSSIBLE. It takes
a
TREMENDOUS effort to make the lift. The final single is so intense and demanding
that it
would be impossible to repeat the exercise with any sort of appreciable weight.
A WORD OF CAUTION
Singles may sound easy to the uninitiated, but let me assure you. they are SAVAGE.
The
pencil necks, the armchair academics, the theorizers, the slide rule honchos, the
guys who
always wear padded gloves at the gym, the guys who wouldn't be caught dead without
a fancy
sports watch or a pair of $200 Cross-Trainers, the wannabes, the drug babies, the
shapers, the
toners, the body sculptors and the rest of the gang at the House of Chrome and
Ferns would
die if you made them do heavy singles.
Singles are so tough that you need to work into them carefully and gradually. Start
by
switching from your current set/rep scheme to the 5 x 5 system. The 5x5 system
calls for two
progressively heavier sets of 5 reps, followed by three sets of five reps with your
“working”
weight. For example, let's say you can bench press 250 or so for five reps. To use
the 5 x 5
system, you would do five reps with 160 pounds for your first (warmup) set. Then do
your
second set of five reps with 200 pounds, followed by three sets of five reps with 240
pounds.
When you can handle your working weight (240 pounds in this example) for three sets
of five
reps, add five pounds to each set and build up to three sets of five reps with the
new working
weight. Using the previous example, you could move up to 165 x 5, 205 x 5 and then
shoot
for three sets of five reps with 245. If you cannot get three sets of five with 245,
that’s ok -
just slay at that poundage until you can get five reps on each of the three working
sets.
After three to six months on the 5 x 5 system, change 10 the 5/4/3/2/1 system. This
calls for
two or three progressively heavier warmup sets (doing five reps per set), followed
by one set
of five reps for your first working set. Then add a little bit of weight (five or ten
pounds) and
try for four reps. Add a bit more and try for three reps. Add more and try for two
reps. Add
more and do a single. It might look like this: 160 x 5, 200 x 5 (these are warmup
sets), 240 x 5
(the first “working” set), 250 x 4, 260 x 3, 270 x 2 and 280 x 1. Stay on the
5/4/3/2/1 system
for three to six months, then try an actual single rep system.
The reason you do the “break-in” work with the 5 x 5 and 5/4/3/2/1 systems is to
gradually
adapt to the heavy stress imposed by low rep, heavy poundage training. If you have
been
doing medium to high reps, you need this break—in period to avoid hurting yourself
No matter
how well conditioned you THINK you are, your body just isn't ready for the extreme
stress of
single rep training. You must give your muscles, tendons and ligaments a fair
chance to adapt
to single rep work. THIS IS CRITICAL! Whatever you do, do NOT skip the 5x5 and
5/4/3/2/1 phases and jump directly into single reps. You are asking for trouble if
you do.
Let me repeal that warning. And pay attention! DO NOT think you can “condition”
yourself
for heavy singles by doing high or medium rep sets. You must reduce the number of
reps
slowly and gradually, in a systematic, controlled fashion, or you are almost
certain to hurt
yourself Remember, singles work not only the muscle fibers, but the tendons and
ligaments
as well, and it takes time to condition the tendons and ligaments to handle really
heavy
poundages. Time after time I see guys who train hard, but with high or medium reps,
foolishly
try to jump into heavy singles without having the proper foundation. In every case,
they injure
themselves. DON'T LET THIS HAPPEN TO YOU!
Go back and re—read the previous paragraph. Memorize it. Sear it into your brain
cells. And
follow my advice, guys! You only have one body in this lifetime. Don't injure it by
being
foolish.
SENSIBLE SINGLES
When you are ready to do the single rep program, do three or four progressively
heavier
warmup sets of one to five reps each, followed by one single with 70% of your one
rep max,
one single with 80% of your one rep max, and one single with 90% of your one rep
max.
65

Then stop! Do no more than three singles to begin with: one at 70%, one at 80% and
one at
90%.
Try to add 1 to 2 pounds per week and gradually work your way up to the point where
you are
approaching your former one rep max. At that point, settle into a long series of
training
sessions where you hit your top weight or something very close to it every time you
train any
particular exercise. Plan to do this for several months at a bare minimum. It takes
a long
period of steady, consistent training to realize the full benefits of single rep
work. This is
because the singles are building not only your muscles, but your tendons and
ligaments as
well, and tendons and ligaments don't grow as quickly as muscles do.
As I stated, plan to train with heavy weights week after week for a long, long
time. Forget
about “periodization” programs, conditioning phases or anything similar. Forget
about
programs where you take ten or twelve weeks to work up to a single rep effort, then
drop
down and take another ten or twelve weeks to get back to another single rep effort.
Get to the
point where you are training hard and heavy on a consistent basis for a long, long
time, and
then watch what happens to your body. You won't believe the results. A couple of
years of
heavy singles will TRANSFORM your body.
Man is a rope connecting animal and superman - a rope over
a precipice What is great in man is that he is a bridge and
not a goal.
~Friedrich Nietzsche
What is the use ofliving, ifit be not to strivefor noble causes
and to make this muddled world a better place to live in after
we are gone?
66

CHAPTER TWELVE: THICK BARS
Anyone who has begun to think,
places some portion of the world in jeopardy,
~John Dewey
Advanced dinosaurs train with thick handled barbells and dumbbells. A regular
barbell or
dumbbell is l” or 1 1/ 16” in diameter. Dinosaurs use barbells and dumbbells that
are 2”, 2 1/2”
or even 3” in diameter. Why? Because using a thick handled bar is one of the very
best things
you can do to develop maximum muscular size and strength. The turn of the century
strongmen — many of whom were enormously stronger than the vast majority of our
modern
“champions” — were well acquainted with the incredible effect of thick bar work.
They thrived
on it. The thick bar work allowed them to develop levels of upper body power
virtually
incomprehensible to those who train only with regular bars.
WHY THICK BARS WORK
Thick bars develop levels of muscular size and strength that cannot be duplicated
with any
other equipment. Thick bars are very difficult to control. Compared to an Olympic
barbell, a
bar with a 2” or 3” diameter seems like a log. Can you imagine bench pressing,
pressing, or
curling a telephone pole? That's what it feels like when you use a thick handled
barbell. You
cannot rely on style, form, riming, or technique to complete the lift. You have to
do it with
sheer strength. To paraphrase Dr. Ken Leistner, “all you can do is lie back and
push” when
you bench with a thick handled bar. That's one reason why thick bar work is so
effective. It
imposes a tremendous burden on the muscles, tendons and ligaments - a far, far
greater
burden than a regular barbell imposes.
THE MIND-MUSCLE CONNECTION
A second reason why thick bar work is so beneficial is that the bar forces you to
involve your
forearms, hands, wrists and fingers to a far greater degree than does a conventional
bar. This
in turn causes a stronger mind—muscle link, which inevitably leads to greater gains
in
muscular size and strength. Have I lost you? Stay with me, I will explain
everything.
What do I mean when I talk about a “mind—muscle link?” 1 mean the connection
between
your brain and your nervous system. Whenever you lift a weight, the lift begins
with the brain
consciously directing the muscles to push or pull in a particular direction. The
message from
the brain is carried to the muscles via the nervous system. When the muscles
receive the
message, they respond by pushing or pulling in the manner directed by the brain.
That's the
mind-muscle link; the connection between the brain, the nervous system and the
muscles.
Messages from the brain to the muscles are transmitted by nerve impulses. The
strength of
each individual nerve impulse, the total number of nerve impulses, and the
frequency with
which nerve impulses are transmitted from brain to muscle is one of the most
critical factors
in the amount of force you can exert in any given lift. I have no research studies
to cite and no
way to “prove” that my opinion is correct, but I firmly believe that using thick
bars in your
training causes an increase in the strength of individual nerve impulses, the total
number of
nerve impulses and the frequency of transmission of nerve impulses.
As I noted above, thick bars are terribly awkward and extremely difficult to handle.
You have
to adjust the bar's path constantly as you lift it or else you will get hopelessly
out of the
groove almost immediately. There has to be constant feedback between the brain and
the
muscles. I believe that the necessity of constant feedback causes a stronger mind-
muscle link.
and I believe that this is one very important reason why thick bar work is so
incredibly
productive.
67

THE FEAR FACTOR
Another reason why thick bar work may trigger heightened involvement of the nervous
system is that the bars look so imposing and formidable that you automatically push
or pull
much harder than you could do with a normal bar. This sounds crazy, but think about
it for a
minute. Many years ago, the Harvard psychologist, William James, noted that a man
will
squeeze harder on a dynometer device if a red light is flashing as he squeezes.
Other colors
did not produce the same effect, and some colors caused test subjects to squeeze
LESS hard
on the dynometer no matter how hard they tried. James theorized that this was
because red is
a color associated with danger (after all, red is the color of fire, blood and war).
Compared to
blue, while, green or brown, red is a “hot” color. If a colored light can cause a
man to exert
more muscular force in a given movement, surely a bar two or three times thicker
than normal
can cause a similar reaction.
Remember, fear is a great motivator. The great heavyweight boxing champion, Jack
Dempsey, fought like a caged animal and literally destroyed his opponent whenever
he faced
a substantially larger adversary — but often fought like a mere mortal when
confronted with an
opponent his own size. Dempsey demolished the hulking Jess Willard, who was much
taller
and close to 100 pounds heavier than Dempsey. However, Dempsey had a terrible time
with
Edward Carpentier, a man smaller than he, and lost twice — his only defeats — to
Gene Tunney.
who was roughly his own size. Some believe that Dempsey was at his savage best when
motivated by the fear of facing a much larger opponent. I believe that to be the
case, and I
also believe that the mere sight of a steel bar that looks like a telephone pole
will trigger an
extra bit of adrenaline in any lifter. In other words, using a thick bar is a
little like having your
own personal coach shouting at you to “PUSH” harder on each rep you do.
GREAT FOR THE GRIP
Thick bars are terrific for strengthening the forearms, wrists, thumbs and fingers.
An exercise
you do with a thick bar automatically becomes a test of hand and finger strength.
Pulling
movements are almost impossible with a thick bar, curling movements are incredibly
rugged,
and even pressing exercises are downright nasty when you do them with a thick bar.
As a
dinosaur, you will be doing plenty of specialized grip work, but be aware that you
will work
your grip savagely by simply using a thick bar instead of a regular bar for your
upper body
movements.
THICK BARS AND SPINELESS WIMPS
There is yet another important thing about thick bars. Wimps, yups and wannabe's
won't go
near them. Muscle pumpers and drug babies wouldn't touch a thick bar on a bet. The
chrome
and fern crowd would rather give up their Evian water and celery sticks than try to
lift a thick
handled bar. You may think I'm kidding, but I'm deadly serious about this. Before I
started
training in the sanity of my basement gym, I took my 3” bar to the gym where I
trained, and I
was always amused by the reaction.
Some guys literally ran away whenever they saw the thing. They were very obviously
intimidated by the large, thick mass of iron. They always went over and found
solace in the
chrome plated dumbbells the gym owner had purchased from a women's spa that went
out of
business. The only guys whoever wanted to use the thing were Ted Solinger and Bruce
Bullock, who later became my training partners in my home gym. In other words, the
thick
handled bar was a great way to tell who was serious about training and who was
content to
“sculpt” and “shape” and do meaningless movements with chrome plated baby weights.
If I ever open a gym, I will stock it with thick handled barbells and dumbbells.
Doing so
would be a great way to discourage the wimps and yups and talkers from joining the
gym.
One look at the thick handled bars and the twinkle crowd would run for cover. So
would the
muscle pumpers — they would immediately realize that lifting a bar like that
required
STRENGTH, and pumpers as a group are about as strong as undernourished kittens. The
only
guys who would go to a gym that featured lots and lots of thick bars would be the
kind of
68

guys who were interested in strength, power and physical challenges. Come to think
of it, the
gym would cater to dinosaurs and nobody else. Not a bad idea!
HOW TO USE THICKBARS
Use thick bars for all of your upper body exercises. Always use a power rack for
thick bar
bench presses, and set the bottom pins to catch the weight in case the bar slips.
NEVER do
thick bar benches outside the power rack!
Use your head when you begin to incorporate thick bar work. Drop the poundages at
first.
You will NOT be able to handle your regular poundages when you first begin thick bar
movements. The first time I tried thick bar benches, all I could handle was 365
pounds — and it
almost killed me. With a regular bar, I was handling 405—410 at the time.
A three inch bar is too thick for some lifters to curl. If the bar is too thick for
you, your
elbows will let you know! Be alert to this, and do not hesitate to drop from a 3”
to a 2” bar if
your elbows protest.
HOW TO OBTAINA THICKBAR
IRONMIND® ENTERPRISES sells a beautiful 2” bar sized for Olympic plates. It is
called
APOLLON'S AXLETM, after the great oldtime strongman, Apollon, who regularly lifted
a 2”
railroad axle as part of his strength show.
You also can make your own thick bar. Let's assume you have an old 7' Olympic bar.
Simply
wrap heavy tape around the inside of the bar, then slide a 5' length of heavy steel
pipe over
the bar, leaving room for the plates on each rotating sleeve. Of course, once you
convert the
bar, you won't be able to change it back.
Another option is to buy several sizes of steel pipe and hire a welder to weld them
together
for you.
This all may sound like lots of work and unnecessary expense, but it's not. Buying
or making
a thick bar — or several of them — is one of the very best investments you can
make. Thick bars
are one of the KEYS to strength and power. Buy or make one, use it, and learn for
yourself
one of the true secrets of strength and power.
Any man more right than his neighbors
constitutes a majority of one.
NHenry David Thoreau
Nourish your hopes, but do not overlook realities.
69

CHAPTER THIRTEEN: GRIP WORK, PART ONE
It requires a very unusual mind
to make an analysis of the obvious.
~Alfred North Whitehead
Dinosaurs do grip work — lots and lots of serious, old fashioned, heavy grip work.
I’m not
talking about sissy stuff like pumping out a high rep set of wrist curls or reverse
curls with a
weight as light as a medium sized bag of potato chips. I'm talking about brutal,
rugged,
incredibly painful, high stress, heavy poundage grip work. Things like heavy one
arm
deadlifts deadlifts with 2” and 3” barbells and dumbbells single rep wrist curls
with a 3”
bar and an enormous poundage single rep reverse curls with a 2” or 3” bar and as
much
weight as you can handle pinch gripping with heavy poundages or the farmer's walk
with an enormous pair of dumbbells. Stuff that separates the men from the boys.
Stuff that
would make the twinkle crowd puke in a corner. Stuff that makes anything they do in
chrome
and fern land look like a slow motion game of tiddley—winks.
WHY DO GRIP WORK?
Why do dinosaurs do heavy grip work? There are several reasons. First, dinosaurs
thrive on
thick bar work, but you can't use thick bars for heavy weights in your upper body
exercises
unless you have one heck of a grip. We all know that lots of guys have weak wrists,
and
benching 150 or 200 pounds with an ordinary bar almost kills them — even when they
are
using wrist wraps for extra support and protection. A guy with wrists like that
wouldn't be
able to do anything with a thick bar. His wrists would snap like match—sticks if he
tried to
bench even 100 pounds with a 3” bar. But some advanced dinosaurs can handle 400
pounds
or more in the thick bar bench press or do bench press lockouts with nearly 600
pounds on a
3” bar. Imagine doing a thick bar bench press with 400 pounds — and no wrist wraps
— and
you'll understand how strong a dinosaur's wrists, thumbs and fingers have to be just
to allow
him to survive a workout. Then imagine doing thick bar bench press lockouts with
550 to 600
pounds — and no wrist wraps. Get the picture? For dinosaurs, serious, heavy duty
grip work is
a necessity.
THE FEEL OF IRON
Dinosaurs also do heavy grip work because it is ferocious, primitive and barbaric.
There is
some kind of primal instinct that responds in a special way to holding a thick
piece of heavy
iron in your hands. I call it the “warrior instinct.” I believe that serious
lifters share a primal
link with long dead ancestors who spent their days battling with swords, axes,
spears and
daggers. To a primitive warrior, the feel of an iron weapon MUST HAVE BEEN very
special:
it must have made him feel supremely powerful and almost invincible. The iron must
have
had an almost magic, mystical sensation.
Something of that same feeling still remains, imbedded as a deep—rooted tribal
heritage in
serious lifters — what Carl Jung would call an archetypal memory. You tap into that
heritage
when you do specialized grip work with heavy iron. By the way, this is one reason
why
dinosaurs don't like chrome: we instinctively prefer iron and steel. A guy who
likes the look
and feel of unpolished iron and steel is a good candidate for dinosaur training. A
guy who
thinks chrome looks and feels better is never going to be a dinosaur.
Think I'm overdoing things? Think I'm romanticizing? Well, do this. Get yourself a
copy of
the July, 1995 issue of MILO (Volume 3. No. 2) and read Dr. Ken Leistner's article
at page
45: “The Really Big Wheels,” where Dr. Leistner tells about his friend, Hugh
Cassidy (the
first World's Superheavy weight Powerlifting Champion), turning an old set of
enormous iron
railcar wheels into a 1,474 pound barbell. Near the beginning of the article Dr.
Leistner notes:
“Both Fitz [Hugh] and I have a love of metal, and in truth, that is one of the
great attractions
of lifting weights. If they were made of wood, it might not be as much fun for
either of us.”
70

By the way, Hugh Cassidy trained in his garage, on the most basic of programs,
using the
most basic of equipment, when he won the World Championship. Never underestimate
what a
dinosaur can accomplish in a home gym.
FORM OVER SUBSTANCE
Dinosaurs also train the grip because grip work is the epitome of “substance over
form.” Most
weight trainers ignore the grip because a world class grip doesn't look as
impressive as big
biceps, bulging pecs or huge, striated thighs. Face it - no matter how much grip
work you do,
you will never develop hands, fingers, and wrists so large that they will make you
stand out in
a crowd. You can build fingers like steel claws and the average person would never
know it to
look at you. Since looks are all that are important to most modern trainees (and
what an
indictment of modern training THAT is!), it is little wonder that they ignore the
grip.
ENHANCING THE MIND-MUSCLE LINK
Another reason why dinosaurs do heavy grip work is that grip work enhances the mind
—
muscle link. The link between the brain and the hands is far greater than the link
between the
brain and almost any other part of the body. (You get ONE guess about the other
part of the
body that has a super strong link to the brain, and if you can't guess, think dirty
FOR A
SECOND AND THE ANSWER WILL COME TO YOU!) Anatomy and physiology books
often include drawings of the human body with the various body parts portrayed as
having a
size relative to the number of nerve endings in them, and on these charts, the
hands are shown
as dwarfing the rest of the body.
Think of all the things the human hand can do: play the piano, scramble an egg,
hold a
barbell, rock a baby, write a letter or break a brick with a karate chop. Think of
all the
different ways you can move your hands and fingers. Look at all the joints in the
hands. How
many joints do you have in your legs? How many different ways can you move your
legs?
Compare that to the things you can do with the hands and fingers.
When you train your hands, you are training the body part that is best connected to
the brain. I
cannot prove this, but I believe that when you train your hands you increase the
link between
the mind and the grip muscles, and I also believe that this increase “carries over”
in some
unknown way to heighten the link between the brain and all other body parts and
muscle
groups. In other words, by training your grip you get stronger and better
coordinated
throughout the entire body because you automatically increase the link between the
brain and
the entire body.
Dr. Ken Leistner has noted this point in connection with a discussion of grip
strength,
powerlifting and, specifically, the use of lifting straps to help a man hold onto a
heavy barbell.
(THE STEEL TIP, Volume 1, Number 2, February, 19S5.) In Dr. Leistner's opinion, the
lifting straps were COUNTER—PRODUCTIVE because they caused a diminished mind—
muscle link as a result of taking the hands out of the movement. He wrote:
“When I reached the point where I was using 350 pounds for 15 reps in the stijf
legged
deadlift while standing on an elevated surface, I used straps, rationalizing their
use by telling
myself that I wanted to give my low back and hamstrings a good workout without
being
limited by a lack of hand strength. When I made the decision to forego the use of
straps and
persevere until I could handle heavy weights without them, I surpassed previous
bests. In fact,
the entire exercise became much more intense and my overall gains in strength and
muscular
size were quite unexpected. Perhaps my level of concentration was higher because I
was so
intent on maintaining my grip on the barbell. As neuroanatomists know, the area of
the brain
that exerts control over the hand muscles has a much higher representation relative
to actual
muscle size than other muscle groups. Although it is strictly conjecture, perhaps
intense
forearm/hand work heightens neural stimulation for all muscles worked during a
particular
movement. My experience has shown that taking the time and energy to directly
stimulate the
forearm musculature leads to increased ability to handle heavy weights in many
exercises.”
71

FOOTBALL, WRESTLING AND OTHER FORMS OF COMBAT
Dinosaurs who play contact sports or who are interested in self defense do grip
work because
a powerful grip and thick, strong hands and fingers are a tremendous asset in
physical combat.
Imagine the advantage that a CRUSHING grip will give to a wrestler or a football
player.
Train your grip the right way and you can develop so much power that you will
literally
terrify an opponent when you grab him. And if you ever have a need to defend
yourself,
remember this: you can hit much harder and with far greater force if you have
thick, heavy
hands. Making your hands and fingers hard, heavy and solid lets you deliver one heck
of a
blow.
HOW T 0 DO IT
So how do you go about developing your grip? You do it by training the forearms and
grip
progressively, beginning with some of the less demanding grip movements and
gradually - as
your muscles, tendons and ligaments grow tougher — working up to the more advanced
movements. Plan on taking about one year to build up to the advanced exercises.
Basic movements for serious grip training include: (1) thick bar deadlifts with an
overhand
grip, for reps or singles, (2) thick bar curls and reverse curls, for reps or
singles, (3) thick bar
reverse curls, for reps or singles, (4) “power holds” with a thick bar, (5) pinch
grip work - for
singles and holds, (6) serious work squeezing a rubber ball, (6) using a heavy duty
plate
loading grip machine for reps, singles or holds, (7) hammer curls with thick
handled
dumbbells (for reps or singles), (8) timed hangs from a chinning bar - or, better
yet, from a 2”
or 2 1/2” chinning bar, (9) using a CAPTAINS OF CRUSH gripper, and (10) using a
TITAN 'S TELEGRAPH KEYTM.
THICK BAR DEADLIF TS
Thick bar deadlifts with an OVERHAN D grip (NOT a reversed grip!) are a very simple
but
enormously effective exercise for the forearms and grip. David P. Willoughby. who
wrote for
IRONMAN for decades and who made an in—depth study of the upper limits of human
strength, once noted that the simple act of doing deadlifts and curls with a bar
that measured
at least 2” in diameter was the very best exercise a man could do for his forearms
and grip. I
think Willoughby may very well have been correct about this. Give thick bar
deadlifts a try
and you'll see why.
A 2” or 2 1/2” bar will be about right for most guys, although a man with extremely
large
hands might be able to use a 3” bar. If you can handle 250 pounds for one rep with
a 2 1/2”
diameter bar, you are not doing badly. If you can handle 300 pounds on that bar,
you are
developing a darn good grip and will have forearm development to match. On a 3”
bar, work
up to 250 pounds for a single rep and you'll be the proud possessor of one of the
strongest
grips in town - no matter where you live!
IRONMIND® ENTERPRISES sells ROLLING THUNDERTM, a revolving handle for one
arm thick bar deadlifts. This is a great training tool. The one arm movement is a
bit different
from the two arm version and usually allows you to use more weight on a
proportionate basis
than does the two arm lift. Work up to 200 pounds with the 2 1/2” handle and you'll
have a
dam good grip.
CURLS AND RE VERSE CURLS
Thick bar curls and reverse curls are easy to visualize. After all, everyone knows
how to do
curls and reverse curls. However, you will find that doing these exercises with a
thick bar is a
“whole new ball game” compared to the standard movement with the traditional 1” or
1 1/ 16”
bar.
Thick bar curls and reverse curls are great for the biceps, but in addition, they
build incredibly
rugged forearms and wrists. As noted above, Willoughby thought the regular barbell
curl with
a thick handled bar was one of the very best grip exercises a man could do. (By the
way, I
understand that Willoughby could reverse curl close to bodyweight in his prime as a
national
champion in Olympic style lifting. A man with that sort of power deserves a little
respect,
72

even if he did lift before the days of metabolic optimizers, herbal concoctions and
branch
chain amino acids!)
Another oldtimer who felt the same way was Alan Calvert, one of the “fathers” of
modern
weight training. He particularly liked thick bar reverse curls. In his classic text
published in
1924, SUPER—STRENGTH, Calvert wrote:
“One of the greatest tests of forearm strength is to curl a thick bar with the
over-grip. Once I
bought a round steel bar, about 3 1/2 feet long, and 2 ѕ inches thick, which
weighed
65 lbs Lots of lifters who could do a back-hand curl easily with a thin-handled
100-lb.
barbell utterly failed to do the same thing with the thick 65 lb. bar. In order to
curl the bar
successfully, it was necessary to have tremendous gripping power in the hands and
great
strength in the muscles on the outside of the forearm ...”
Shoot for poundages like 150 in the curl (with either a 2” or 3” bar) and 100 to
120 pounds in
the reverse curl with either a 2” or 3” bar. To show you how tough these are,
consider this: I
have done 185 pounds for five reps in good form in the standing barbell curl with a
heavy
duty Eleiko easy curl bar, but my top weight in the standing barbell curl for only
ONE rep is
around 160 pounds when I use a 3” bar and 170 pounds with a 2 1/2” bar. Similarly,
I can
reverse curl 150 or more with a regular Olympic bar, but 90 or 100 will slop me
with a thick
bar.
POWER HOLDS
Power holds are simple to do. Use a power rack and position your thick bar so it is
an inch or
two above the knees, then deadlift it, stand up with the weight and HOLD it for as
long as you
can. Of course, you use an overhand grip on this - a reverse grip with one hand
facing forward
and the other hand facing backwards (the way a powerlifter typically holds a bar
for a
maximum deadlift) would be way too easy. Be sure to hold the bar rather than
leaning back
and resting the weight on your upper thighs.
And don't use a grip that lets you jam your thumbs against the thighs to keep you
from letting
go — keep the hands on the outside of the thighs and use the strength of your hands
and fingers
alone to hold the bar. Try to work up to 200 pounds for one minute or more, using a
2 1/2”
bar.
PINCH GRIPPING
Pinch gripping is a great exercise for the forearms and grip. The best way to do
pinch
gripping is with a homemade pinch grip board. You can make one very simply by using
a 2 x
8 board that is between 3' and 5' long. Hang a barbell from the board with chains
or rope, then
pick it up with an overhand pinch grip. using both hands at the same time. Do
singles or timed
holds: both are very effective. Try to build up to where you can do 180 or 200
pounds for one
rep, or hold 120 pounds for one minute.
You also can do these one arm at a time. IRONMIND® ENTERPRISES sells a very nice
one
hand pinch grip handle. Check it out.
SQUEEZING A RUBBER BALL
Serious work with a rubber ball can be a crippler. I like to do the 10—60 system.
Take a rubber
ball and squeeze it as hard as possible for 10 seconds, then repeat with the other
hand. Rest 30
seconds, then repeat the process with each hand, but hold for 20 seconds this time.
Rest 30
seconds, then repeat — but this time, squeeze the ball for 30 seconds with each
hand. Continue
in that fashion for a 40 second hold, a 50 second hold and a 60 second hold with
each hand.
PLATE LOADING GRIP MACHINES
A plate loading grip machine is a great tool for grip training. It can be used for
reps, singles or
timed holds. One can work up to BIG poundages on a heavy duty two-handled version.
Kim
Wood has told me about visiting a gym in Chicago and seeing a grip machine loaded
several
feet high with 25 pound plates. Kim was told that Joe James, a former NCAA
heavyweight
73

wrestling champion, had been using the machine. Imagine wrestling 3 man with a grip
like
that! Ouch!
HAMMER CURLS
Hammer curls with thick handled dumbbells will put the finishing touches on the
forearms
and wrists. They work the forearms from a different angle than most other basic
movements.
Try using 2” or 2 1/2” dumbbell handles - you can make these yourself out of heavy
steel
pipe, cut to fit over your regular set of 1” dumbbell rods. If you want a treat,
order your thick
handled dumbbells from IRONMIND® ENTERPRISES. They make two models of thick
handled dumbbells. One is for regular plates and the other for Olympic plates. Work
up to 60
or 70 pound dumbbells for 5 reps in good form in the hammer curl, and your forearms
will
ache beyond belief
You also can try hammer curls with 3 Olympic barbell. Or do a hammer curl and one
arm
press. The leverage imposed by curling a 7' bar makes the exercise a real killer.
Kim Wood
told me about this exercise, so if you like it, drop Kim a note.
CAPTAINS OF CR USHT M GRIPPERS
I never had any use for steel spring grippers until 1 encountered my first pair of
CAPTAINS
OF CRUSHTM GRIPPERS sold by IRONMINU® ENTERPRISES. There are five models to
choose from. The first is the Trainer model. It requires 95 pounds of pressure to
close.
The No. 1 model defies the efforts of most strong men who try to close it—It takes
140 pounds
of pressure to close the No. 1 gripper.
The No. 2 is even tougher — it requires a whopping 195 pounds pressure to close.
This is a
bear. Even a man with a STRONG grip will have trouble with this baby.
The No. 3 is a monster. It requires 280 pounds pressure to close. To date, less
than half a
dozen men have closed the No. 3 gripper under certified conditions.
The No. 4 model was made as a sort of joke. It requires 365 pounds pressure to
close.
However at least one super strong grip—master, John Brookfield, has managed to close
the
beast with his strongest hand, while holding the gripper steady with his other
hand. (By the
way, John has authored a terrific book, MASTERY OF HAND STRENGTH, which is
available through IRONMIND® ENTERPRISES. Do yourself a big favor and order a copy
TODAYD
These little babies are inexpensive, well-built, and loads of fun. If you are new
to grip work,
start with the trainer and work your way up the ladder. Eventually you will want to
own and
use at least the Trainer and the No. 1 model — and for most dinosaurs, the No. 2
model is
within reach if you are willing to work hard. Once you can close the No. 2. you
will want to
buy the No. 3 just to give it a try. However, the No. 4 is another story, I'm not
saying skip it,
but I am saying that only a Tyrannosaurus Rex is going to be able to do much with
it.
The nice thing about these grippers is that they are STRONG. You can build STRENGTH
with them by doing low reps, just as if you were doing low reps with a heavyweight
in any
standard barbell exercise. These grippers are totally different from the
lightweight grippers
that you can close 50 times or more in succession. Give them a try.
The CAPTAINS OF CRUSH grippers are so tough that you need to be extra careful when
you use them, especially if you work up to the No. 2 or No. 3. They really work
your hands
and you will get painfully sore if you overdo things. Equally important, you will
LOSE
strength if you try to use them too often. These grippers are not made to be used
every day in
casual fashion. Treat them with the same sort of respect commonly reserved for
squats and
deadlifts. Once or twice a week — for a couple of sets of low reps — is plenty!
TITAN'S TELEGRAPHKEYrM
This is another unique piece of equipment sold by IRONMIND® ENTERPRISES, and it is
a
beauty. This is one of Greg Pickett's favorite pieces of equipment, and I recently
purchased
one at Greg's urging. Boy, am I glad I did it! TITAN'S TELEGRAPH KEY is just the
ticket
for building dinosaur power into the thumb and fingers.
74

TITAN'S TELEGRAPH KEYTM is a plate loading lever machine. It looks like a very
small,
desk—size see—saw. You put it on a desk or table, load one end with 20 or 30
pounds, and push
down on the other end. You can use one hand or two hands. You can work each finger
by
itself or work any combination of fingers. You can squeeze the unit “pinch grip”
style, work
the fingers in a scissoring motion, or simply press down with one or two fingers to
elevate the
weight. You can do reps, singles or timed holds. The little monster has endless
possibilities.
One thing is certain, however — it builds TREMENDOUS finger strength.
This is an excellent tool and comes with my highest recommendation.
A BEGINNING PROGRAM FOR FUTURE GRIP-MASTERS
When you start training your forearms and grip, pick three or four of the basic
movements
and do one of them in each of your exercise sessions. For example, you might choose
to do
thick bar deadlifts for singles one day, hammer curls another day, thick bar curls
a third day,
and pinch grip holds the next time you train. It's a good idea to mix up the type
of movements
you do, working different parts of the forearms and hands, using different pieces
of
equipment, and using different rep schemes. But always be sure that the sequence
includes at
least one heavy movement (like the thick bar deadlift) that you do for singles. The
heavy
singles will thicken your tendons and ligaments like nothing else.
GLOVES, PADS. STRAPS AND HOOKS
It probably goes without saying, but I'll mention it anyway: dinosaurs do NOT wear
those
goofy little fingerless gloves when they train, nor do they pad their bars with
sponges or use
straps or hooks to hold onto the bar. Dinosaurs don't worry about developing rough,
calloused
hands. If it is a major life goal to have hands as soft as a baby's behind, forget
about dinosaur
training.
One of my training partners, Ted Solinger, was looking for a job recently, and
because he has
a degree in a relatively narrow field, he was having a tough time. So he visited an
executive
placement agency here in Louisville. During his first interview with the career
counselors, he
shook hands with one of them and she was horrified by his calluses. “You'll have to
do
something immediately to soften those hands and make them feel smooth and gentle,”
she
told him. “No one will ever hire you if they think you have done manual labor, and
that's
exactly how your hands feel!” Needless to say, Ted let THAT piece of “good advice”
sail in
one ear and right out the other. What a world we live in! What have we come to when
having
thick, hard muscled, heavy hands is some sort of liability?
But that's enough of a digression. In the next chapter, I'll tell you more about
dinosaur training
for the forearms and grip.
75

CHAPTER F OURTEEN: GRIP WORK, PART TWO
Is not life a hundred times too short
for us to bore ourselves?
ADVANCED GRIP EXERCISES
Advanced training for the forearms and grip involves (1) additional work on the
basic grip
movements, (2) increasing use of single rep training, (3) lever bar movements for
the
forearms and wrists, (4) one and two finger lifts to develop maximum power in the
fingers,
(5) training the farmer's walk with heavy, heavy dumbbells, (6) vertical bar lifts,
(7) one arm
deadlifts, (8) wrist curls with thick handled barbells, (9) the regular use of
barrels, beams,
kegs, rocks, logs, heavy bags and other awkward, unwieldy objects in your training
routines,
and (10) working the forearms and grip with two to four different exercises in
every training
session. One of the goals of advanced grip training is to develop the hands,
fingers, forearms
and wrists from all possible angles.
The basic exercises for the forearms and grip are an important stepping stone to
the advanced
movements. Several advanced movements are so difficult that you would probably do
nothing
but hurt yourself if you jumped right into them with no preliminary training. One
and two
finger deadlifts are a good example. Once you have toughened your hands, fingers and
forearms with plenty of thick bar deadlifts and similar movements, you can try
tackling one
and two finger deadlifts, and as long as you use a reasonable degree of caution, the
new
movement will work wonders for you. If you were to run out and try the one or two
finger
deadlift without first devoting regular attention to the basic grip movements, you
probably
would do nothing but pull the tendons in your fingers. The same is true of the thick
bar wrist
curl or lever lifts — you need to train on the basics for a reasonable period of
time and work
your way up to these ultra—demanding movements.
CONTINUED USE OF BASIC GRIP EXERCISES
Let's review each of the foregoing points, starting with the continued use of the
basic
movements. Even as an advanced “grip master” you need to work hard on the basic
exercises
for the forearms and grip. Why? Because the basics help you build — and continue to
build —
the underlying base of strength and power which you then can hone to a razor's edge
with
various specialized movements (such as one or two finger deadlifts, lever bar work,
etc.). If
you stopped doing the basic grip movements, you would have a hard time continuing
to build
significant levels of size and strength into the fingers, forearms and wrists. Keep
doing the
basics, but as you become advanced, start to augment them with the more specialized
movements.
SINGLES FOR GRIP WORK
Why use single reps for advanced grip work? Because singles (1) let you use the
heaviest
possible weight on the bar, and (2) have the greatest possible effect on your
tendons and
ligaments. Grip strength is to a large degree connected to the strength of the
tendons and
ligaments. If you want to develop hands like iron claws, you need to train much
more than
your muscles — you need to train your tendons and ligaments. Singles are the way to
train the
tendons and ligaments. They also place enormous demands on your muscles, so rest
assured
that you will develop PLENTY of muscle with single reps.
In my own case, the regular use of single rep grip training has increased the size
of my wrists
from 7 1/2” to over 8” in a period of about 1 1/2 years. And this was done at the
ripe old age
of 37, long past the time when one would expect to see a significant increase in the
skeletal
structure, particularly for a man who could bench press over 400 pounds BEFORE
becoming
a “grip fanatic.”
76

What caused the increase in wrist size? Most of it was due to an increase in the
size of the
tendons and ligaments that pass over the wrist. I also increased the size of my
forearms
substantially during this period, as a result of virtually nothing but heavy
singles. Yet there
are hundreds of self proclaimed “experts” who would be quick to tell you that the
only way to
increase the size of the forearms is to pump them up with many, many sets of high
reps
performed with light poundages!
LEVER BAR MOVEMENTS
Lever bar movements are an essential part of advanced grip training because they
hit your
wrists harder than anything else you can do. To understand the concept, think of a
heavy
sledge—hammer. Imagine that you laid the hammer on the floor, then grabbed it as far
down
on the handle as possible (i.e., as far away from the iron hammer head as possible)
— with only
one hand — and tried to raise it overhead with your arm held as straight as
possible and the
hammer held in line with the forearm. Can you imagine how difficult that would be?
The
leverage would turn the 8 pound hammer head into an enormous poundage. Indeed, most
people would not be able to budge the hammer if they tried to lift it in the manner
I have
described.
You can use an actual sledge—hammer if you wish, or you can make a lever bar out of
any
strong bar or pipe. Try one that is about two feet long — and if possible, use a
thick handled
bar. My training partners and I use a lever bar with a 2” handle, and it is sheer
bloody torture
to handle - even with only ten pounds of plates at the end. (To “load” your lever
bar, you use
heavy—duty collars to attach a five or ten pound plate to one end of the bar.)
Once you have your lever bar put together the possibilities for its use are
endless. You can do
the type of one arm leverage lift I described earlier, or you can curl the bar and
then press it
out to an “arms extended” position. You can swing it overhead, then lower it slowly
to an
arms extended position. You can do reps or singles. You can try holding the bar in
the
extended position for as long as possible. You can lift the bar with the palms up,
down or
anywhere in—between. You can hold the bar out and bend the wrist so you lever the
bar back
to your shoulder, then lever it out to the extended position again (bending only at
the wrist,
not at the elbow — a hard movement with any amount of weight on the bar). You can
do wrist
curls to all points of the compass. You can rotate the bar in circles clockwise or
counterclockwise. Use your imagination - find something you enjoy that makes your
forearms
burn like the fires of Hell and your wrists feel like they are about to snap.
ONE AND TWO FINGER LIFTS
One and two finger lifts are critical tools in the development of maximum possible
crushing
power in the hands. There are two excellent ways to train one and two finger
movements. The
first is to do deadlifts where you use a reversed grip — one hand facing away from
the body
and the other facing toward the body and use only the first finger on each hand, the
second
finger on each hand, or the first two fingers on each hand. You can do these with a
regular, 2”
or 2 1/2” bar. If you have enormous hands and very strong fingers, you can try a 3”
bar, but
only a huge handed Hercules could handle much weight in that fashion.
One and two finger deadlifts are a very brutal exercise. They HURT! All of the
stress is
concentrated on a couple of fingers, and the pain is really intense. This is why you
need to
train the basic grip movements before tackling this exercise. Also, the one and two
finger
deadlifts are tremendously taxing — so much so, that you should do them no more
often than
every ten or fourteen days. If you overwork these babies, you may pull a tendon in
one of
your fingers for sure, and that sort of injury will set your grip training back by
at least a
couple of months.
Once you get used to the movement, you will find you can handle a pretty substantial
poundage in one and two fingered deadlifts. 1 like to do two fingered deadlifts using
the first
two fingers of each hand with a 2 1/2” bar, and I have worked up to 300 pounds in
this
fashion, as has my training partner, Bruce Bullock, who has huge hands and
enormously long
and strong fingers.
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The one and two finger deadlifts are an important exercise because they activate
certain deep—
lying tendons and muscles in the forearm — areas that cannot be trained very well
with more
conventional movements. You will notice that a session of one or two finger
deadlifts leaves
you with a deep, “worked to the bone” feeling in the center of the forearm. This is
because
you have hit an area that you are not able to train with other movements.
I said that there were two ways to train one and two finger lifts. The most common
method is
what I have just described — one and two finger deadlifts. But there is another way,
and 1
heartily recommend it to any and all dinosaurs. IRONMIND® ENTERPRISES sells a
terrific
little goodie called EAGLE LOOPSTM. These are heavy duty straps made out of nylon
webbing. The straps attach to the bar, leaving four “loops” — one for each finger —
to use to lift
the bar. You can train all four fingers together or you can train three fingers, two
fingers or
one finger at a time. I like to train two finger deadlifts with the EAGLE LOOPSTM,
using the
first two fingers of each hand. This is an incredibly painful movement, but one that
will turn
your fingers into steel claws in short order. You can handle BIG weights in this
movement —
Bruce Bullock and I both do two finger deadlifts with 450 pounds with the EAGLE
LOOPSTM.
Another fun thing to do with the EAGLE LOOPSTM is any sort of chinning exercise you
happen to favor. Hanging by your fingers while you are chinning is a great exercise
and will
turn your hands into iron hooks. Again, you can train all four fingers at a time, or
any
combination of fingers. The EAGLE LOOPSTM are a GREAT tool for developing barbaric
finger strength. They belong in any dinosaur's basement gym.
THE FARMER'S WALK
The farmer's walk is a terrific movement for advanced men — and if your grip is
strong enough
to handle a heavy poundage, the exercise will become an excellent total body
movement. It
really works you from head to toe when you use heavy weights. How do you do the
exercise?
It's simple. You just pick up two HEAVY dumbbells, one in each hand, and WALK with
them. Go as far or as long as possible. Some men have developed the ability to
handle 100
pound dumbbells and walk for several hundred yards with them - or walk for up to
four
minutes if they time the movement instead of going for distance.
My training partners and I use a pair of 180 pound steel I—beams with heavy iron
handles
welded onto them — a pair of “toys” designed by Dr. Ken Leistner and given by him
to Kim
Wood, who later gave them to me. Walking with these monsters is no easy task! Here
is a
contemporaneous account of the first time we decided to “go for broke” with the
“steel
suitcases.”
* * * * * *
February 26,1995
Hail to the Dinosaurs:
We had a great workout yesterday. Ted had been to a wild bachelor's party the night
before -
there were 40 guys, two hookers, a fistfight that sent one guy to the hospital and
untold
quantities of booze Ted drank only 1/4 as much as the rest of the guys and still
threw up
four times he got to train his grip by pulling one drunk guy off of another one
they had
gotten into a fight (probably over the hookers) and the big one had the little one
locked into
some kind of death grip strangle hold, and Ted saved the little guy's life by
loosening the
death grip finger by finger all in all, one wild party God, I am gladI am too OLD for
that
sort of“fun”!
Anyhow. Ted was hung over and hurting and got 375 in the trap bar dead lift, then
missed
406 miserably — as in, couldn't even budge the bar. He looked pretty blue. Sam and
Spenser
(my golden retrievers) watched carefully for signs of his demise. We have a
standing deal that
they get to bury anyone who dies in THE DUNGEON
“Do you want to do anything else?” I asked.
“Yeah—ok—maybe something for the grip,” said Ted.
78

I turned to Bruce and whispered “How would you like to take the steel suitcases for
a walk?”
“Cool,” he answered.
Ted saw us pick up the steel suitcases (one each) and start up the stairs with
them.
“Where are you going?” he asked. He looked really pale.
“Outside. Come on.”
We lugged the monstrous 180 pound I—beams up the stairs, across the yard and
through the
back gate, then put them down. They stood defiantly on our west sidewalk.
“Now what?” asked Ted.
“We pick them up and carry them for as far as possible. Both at the same time, of
course. You
go first.”
Ted turned blue. He knew he was in for it. Bruce calmly chalked his hands, waiting
patiently
for HIS turn, Sam and Spenser sat by the gate, grinning in anticipation.
Ted deadlifted the things and took a staggering step forward — then another — then
his eyes
bulged out of his head, his lips curled in a scream of pain that stuck in his
throat, and he
lurched forward one — two — three — five — ten more steps until the suitcases
crashed to the
ground and he stood there gasping and wheezing, his fingers clenched and immobile
like the
granite claws of a grinning gargoyle. He had managed 15 or 20 feet.
“What a workout.” he gasped.
Sam and Spenser grinned and cheered. The sounds of pain, torture and agony are
music to
their ears. Spenser was already digging a hole to bury Ted. Bruce walked over, set
himself,
picked the monsters up (the suitcases, not Sam and Spenser) and took off down the
sidewalk.
He strode purposefully but deliberately until he reached the north end of our
property,
carefully turned, reversed direction, and made it back to where Ted had deposited
the
suitcases. He lowered them to the ground and crashed to his knees.
“That's incredible,” he gasped.
“Fun, isn't it?” I asked.
“It's — so — incredible when you finally put them down - it's like this huge weight
is
suddenly taken off of your back you feel like you could fly....”
The poor guy was hallucinating, which was hardly surprising. After all, he had
carried the
things 90 or 100 feet.
Ted lay moaning in the grass. Bruce was still down on one knee. Sam and Spenser
licked their
chops. The neighbors hid inside their houses and drew the blinds.
I chalked up, tightened my belt, got set and pulled the monsters off the ground —
then walked
off with them. The load was incredible — pressing down like a ton — my arms were
screaming,
my traps and upper back were in agony, my heart was going a mile a minute, my
fingers were
numb, my thumbs felt like they were being flayed, my hips arid low back were
shouting in
protest and my legs and feet were operating entirely on their own, with no
conscious link to
my brain.
Somehow I made it to the far property line to the south — about 100 feet. I was
ready to die.
I put the suitcases down. Instantly there was a “lighter than air” feeling — the
same rush that
Bruce had gaspingly described.
“Dig a hole for dad,” said Sam.
Spenser started digging.
“I'm gonna be sick,” moaned Ted.
“Do your next set first,” I told him.
He picked them up and stumbled down the sidewalk. Twenty — thirty — forty - he
probably
made fifty feet this time, then collapsed in a heap.
Bruce went next. He made 120 or 130 feet.
Then I went again. I managed the whole length of the property line. How far? Who
knows.
We paced it off later - it was around 150 feet.
Sam and Spenser continued to grin.
All told, we each lugged the things as far as possible 5 times. I managed the
entire property
line on each of my last four carries, Bruce managed just a bit less and Ted managed
50 feet or
so each of his final four tries.
When it was over. we were DEAD. As in totally fried.
79

“What do those work?” asked Ted.
“Everything,” I answered.
“They trigger the GROW OR DIE response.” said Brace. “You either grow bigger and
stronger or you die, one or the other. The suitcases don't care which it is.”
* * * * * *
A month or two later we did something even crazier. We took the steel suitcases for
a half
mile walk. Ted took them first, and carried the monsters as far as possible. Then
Bruce took
them as far as he could go. Then I followed suit. We alternated back and fourth
until we had
carried the things back and fourth along the sidewalk on the side of my house — a
distance we
had paced and computed to equal at least 880 yards (half a mile) if we walked it 20
times. By
the time we were done, Bruce and Ted had cut their hands to ribbons and mine were
about
one lift away from breaking open. We were covered in sweat and had trouble even
standing
up. It took around an hour before any of us felt like moving. Our workouts for the
next week
or so were slow and sluggish — but then we all made BIG jumps on various movements.
The
incredible training session worked us so hard that it took around 10 days to fully
recover, but
once we did, we came back stronger than ever.
NOW A WORD OF CAUTION! (Pay attention). Walking with steel suitcases is
DANGEROUS. So is walking with heavy dumbbells. A much safer alternative — and one
that
works just as well — is to make two heavy sandbags, attach heavy rope or heavy
straps for
“handles” and use those for the farmer's walk. If you drop a 200 pound dumbbell or
a 180
pound steel suitcase on your foot, you are in SERIOUS trouble. Drop a 200 pound
sandbag on
your foot and you'll be sore, but you won't be maimed. Sore is part of life, maimed
is a
problem. Give the sandbags serious consideration.
VERTICAL BAR LIFTS
Vertical bar lifts are a great exercise for the grip, the fingers, the wrists and
the forearms.
They are simple to do. You need to use a bar that has a heavy duty collar attached
to one end
(or a collar or cross piece welded on). You can use a regular size bar or a thick
handled bar. I
use a 2” bar for this movement. Simply load the bar in a vertical position, then
stand over it
with your feet to the sides and well out of the way, and do a one arm “deadlift”
with the bar.
Brace the non—lifting arm against the thigh or knee to avoid twisting your lower
back.
You'll find that this one really works you hard, because the bar has a tendency to
rotate as you
lift it. You need a very strong wrist to counter the rotation as you lift the bar.
Do either timed
holds or singles. Bruce and I have handled 200 pounds in this movement with a 2”
bar.
ONE ARM DEADLIF T S
One arm deadlifts are another terrific movement for the grip. Like the farmer's
walk, they
become a total body movement once you get up to a substantial poundage. Three
hundred
pounds will work the entire body quite thoroughly. In fact, your traps and lats
will get more
work from this movement than from almost anything else you can do. (The traps and
lats act
as stabilizers on the one arm deadlift. If you think handling a 150 pound dumbbell
in the one
arm row is tough, you won't believe what 300 or 400 pounds feels like when you hold
it in
one hand and the lats have to work like the devil to “lock” the upper back and hold
everything
in the proper position.)
I like to do one arm deadlifts with a cambered bar. A straight bar is extremely
hard to balance.
You can handle quite a bit more weight with a cambered bar, and thus, get a much
better
workout. You also can make a special short bar (3' or 4' long) with a kettle—bell
handle
attached in the center. This is inexpensive and very effective. If you prefer a
cambered bar, try
one of the BUFFALO BARSTM sold by IRONMIND® ENTERPRISES. These are terrific
bars.
To perform the one arm deadlift, straddle the bar. Assume a deadlift position and
brace the
non-lifting hand on the knee. Grab the bar in the center - you'll probably have to
measure and
80

mark the exact center — and get “tight.” You have to be very careful to avoid
wrenching the
lower back when you do one arm lifts, and if you don't stay “tight” through the
entire
movement, you are inviting an injury. To complete the lift, simply drive up as
though you
were doing a deadlift, raising the bar until it is just above your knees. Pause for
a second, then
lower the bar.
Only raise the bar to a height just above your knees! If you go higher, you
completely
straighten the non—lifting hand and it no longer braces against the knee — thereby
exposing
your lower back to injury.
Only do singles on the one arm deadlift. Balance and positioning are so critical to
this
movement that you have to do singles. If you tried to do multiple reps you would
not be able
to find the correct starting position after the first rep and you would probably
twist your back
and hurt yourself
As I noted in the previous chapter, you also can do one arm deadlifts with special
handles.
IRONMIND® ENTERPRISES has a beauty of a deadlift handle called ROLLING
THUNDERTM. It is much easier to do one arm deadlifts with a handle than with a
barbell,
because you don't have to worry about balance. Also, with a deadlift handle you can
get into
thick handled movements. The ROLLING THUNDER handle will give your grip a real
workout. However, you won't work the lats and upper back as hard as with the
barbell
version. The best bet is to include BOTH variations in your arsenal of exercises.
How high you go on the one arm deadlift is up to you. If you have a strong grip,
lots of
motivation and plenty of good old fashioned courage, you can go pretty high. With a
barbell,
three hundred pounds is just the starting point for a strong man. Four hundred is
definitely
within reach if you work hard, particularly if you use the kettlebell handle.
Another variation of the one arm deadlift is to use a barbell and do the exercise
standing to
the side of the bar (as if you were lifting a suitcase). This is TOUGH! Balance is
extremely
tricky. I learned about this exercise from Osmo Kiiha, who said that anyone who
could handle
200 pounds in this movement on a regular Olympic bar was doing pretty well. Osmo
says that
Edward Aston, a tremendously strong English lifter at the turn of the century, once
lifted a
250 pound bar in each hand in this fashion and then WALKED around a large pool
table with
the weights. What a tremendous feat! (By the way, Bill Hinbern is preparing a
reprint of an
old grip course by Aston, as well as old grip courses by George F. J owett and
Thomas Inch -
all of which sound like long lost treasure to THIS dinosaur.)
THICK BAR WRIST CURLS
Wrist curls with a thick handled bar are a good movement for advanced men. I
absolutely
loathe the high rep, baby weight nonsense most guys do when they train wrist curls.
Heavy,
thick bar singles in the wrist curl are an entirely different story. They are a
devastating
movement for the wrists and forearms. In fact, they hit the wrist so hard that you
need to treat
them with EXTREME caution. I list them as an advanced movement so that you can
build a
good base with other grip exercises before giving them a try. Once you get into
them, though,
you can start working up to some significant poundages.
SOME SPECIAL GOODIES
Advanced grip work for dinosaurs involves plenty of heavy, awkwardly shaped
objects, such
as beams, heavy bags, barrels and logs. No matter how hard you train your grip, you
need to
add some heavy bags, barrels, logs or what have you to your workouts. It doesn't
really matter
what you use, what it weighs or what you do with it. Anything you do with a heavy
bag,
barrel, or log is going to work your grip in ways that nothing else can even
approach.
In his classic course, MOLDING A MIGHTY GRIP, George F. Jowett stated, “As I have
remarked in this book, barrel lifting was very popular with the old—time strength
athletes.” He
added: “For developing the fingers, hands, wrists and arms, there is nothing any
better.”
“Apart from this,” Jowett added “barrel lifting is great for general body
building.” Jowett
concluded his discussion of barrel lifting with the following words:
8 l

“In conclusion, let me say. do not neglect any of these exercises or omit them from
your
training schedule. They will repay you more quickly than any other form of grip
exercise, with
the exception of block weight and kettle bell juggling, which is nothing more or
less than a
contributory variation of what I have explained here. Barrel stunting is beyond a
doubt the
supreme test of your grip strength. It will build it for you to a marvelous degree.
The power of
your fingers, the forcep power of the thumb, the strength of the hands, wrists and
forearms
will increase almost from your first practice period. You will indeed get that grip
of steel
which we all so much admire and desire. Practice on these exercises will develop
the forearm
muscles which would not respond to any other form of exercise. From shoulder to
finger tips
you will be the proud owner of a mighty arm and will have in each hand the vice-
like
crushing grip of a steel bear-trap. It is not impossible. It is simply up to you -
now you have
been shown how...”
So get yourself an old 15.5 gallon barrel or a beer keg. Fill it with water, sand,
lead shot or
anything you like. A 15 .5 gallon barrel or beer keg will weigh around 165 pounds
when filled
with water, 210 pounds when filled with sand, and 270 pounds when you fill it first
with sand
and then add as much water as possible. Start with 120—160 pounds. Be conservative
— this is
going to be MUCH more challenging than you imagine. Then lift the thing. Clean it
if you
can. Press it if you are able. Deadlift it. Walk with it. Curl it. Wrestle it.
Bearhug the monster.
Do singles or do reps. Anything you do with that big animal is going to work the
devil out of
your fingers, wrists and forearms. And you don't need to go real heavy either.
Handling a 100
pound barrel or keg is no easy task. A l50—pounder is murder.
A man who can bench press 400 pounds or more is going to find it EXTREMELY difficult
to
clean and press a 150 pound barrel. I speak from personal experience in this
regard. The first
time I ever lifted a barrel was at Dick Connors' great gym in Evansville, Indiana —
THE PIT. I
had finished a bench press session where I worked up to 435 pounds from the chest
for a
single rep (using a bench shirt — something I used to use but no longer use or
recommend).
Then I tackled the 150 pound barrel, and, at Dick's urging, tried three reps in the
clean and
press, doing the reps consecutively (i.e., without lowering the barrel to the floor
between
reps), I managed two and a half, missing the clean on rep number three, andI was
gasping for
air like I had completed a ten mile run with a large anvil strapped on my back. The
barrel was
less than half of what I had bench pressed a few minutes earlier, but it almost
killed me.
Barrel lifting is brutal!
Sandbags are as bad as barrels. Again, you don't need a huge poundage. 100 pounds
will work
the heck out of even a strong dinosaur, and 150 pounds will humble almost anyone.
If you can
lift a 200 pound sandbag overhead, you are pretty good. If you can lift a 250 pound
bag to
your shoulder, you are pretty strong. Do whatever seems to be the thing to do. With
a lighter
bag, try some upright rowing, high pulls, cleans, snatches or curls. With a heavier
bag, wrestle
the thing to your shoulders and push it over head, or just bearhug it and walk as
far as you can
before you drop. Bearhugging a heavy bag is a very unique exercise — you have to
crush the
bag against your chest (using the biceps and the chest muscles in a way you never
duplicate
with regular equipment) — and you have to fight the downward pull of the weight with
your
shoulders and back — and your grip is working overtime just to hold onto the thing.
Another “fun” thing to do is to pick up a heavy bag and carry it with the arms
hanging straight
down (as though you were in the completed position of a deadlift). With 100 or 150
pounds,
this becomes a very difficult movement almost immediately, and after 50 feet or so
your
fingers and forearms will be screaming for mercy.
For grip work, sandbag curls reign supreme. If you think you have strong arms, try
curling a
100 to 130 pound sandbag. You won't believe the difference between curling a 130
pound
barbell and a 130 pound bag of sand.
You also can do a static “hold” in the top position or mid—point of a “curl” with a
sandbag, a
log, a barrel or any similar object. In the August, 1986 issue of THE STEEL TIP
(Volume 2,
Number 8) Dr. Ken Leistner described a terrific biceps and forearm blaster using a
90 pound
anvil:
“T 0 really give that finishing touch to the flexors of the forearms, we use our
ninety pound
anvil and bring it to a half or three quarter curl position. The trainee then holds
that
82

contraction for thirty seconds, trying to squeeze the anvil higher and higher as
his strength
wanes and gravity threatens to bring the anvil onto his feet. Three “sets ” of this
are done,
although each subsequent hold is done at a lower position than the preceding one,
an
unavoidable consequence of fatigue.”
My training partners and I use sandbags, barrels or one of our 180 pound I—beams to
do this
exercise, and believe me, it is a tremendously tough movement - one that would make
being
drawn and quartered seem like an act of charity by comparison. Don't blame me if
this one
almost kills you, blame Dr. Leistner.
INCREASING THE NUMBER OF GRIP MOVEMENTS
The final way in which advanced grip work differs from basic grip work is that you
do two,
three or even four grip movements in every training session you do. When you are
starting on
grip work, this amount of training would be way too much. For an advanced grip man,
however, it is mandatory. Why? Because you are training so many different facets of
the
fingers, hands, wrists and forearms. The specialized movements that an advanced man
needs
to do — such as one and two finger deadlifts — have to be done together with the
basic
movements that work more of the total forearm — such as deadlifting with a thick
bar or doing
thick bar power holds.
In practice, you will do one type of deadlifting movement, one specialized movement
for the
wrists or fingers, a curling movement (regular curls, reverse curls or hammer curls)
and one
other movement of your choice. You can do different movements every time you train.
The
idea is to develop maximum possible strength in every single finger, in your thumbs,
in your
wrists, and throughout your forearms — so that you are ferociously strong at
crushing and
gripping movements, at curling movements, at timed holds, at leverage bar movements
and at
every other exercise you would ever do for the forearms, wrists and grip.
Think of all the different ways you can move your fingers — up, down, left, right,
clockwise,
counterclockwise. Now do the same for your wrists — they too move up, down, left,
right,
clockwise and counterclockwise. Next, consider your thumb. How does your thumb
move? It
moves up, down, left, right, clockwise and counterclockwise. What about forearms?
How
many different ways can you hold your forearms when you do curls — supinated,
pronated,
gooseneck, thumbs up. How many different sized handles can you use when you train
your
gripping muscles? You can do pinch grip work with weights attached to a silver
dollar or you
can use a handle 3” thick, and you can work the entire range in—between. You can do
singles,
reps or timed holds on virtually any grip exercise. There is an almost infinite
variety of
exercises you can do for your forearms, wrists, hands and fingers. Including three
or four of
them in each training session is NOT going to overdo it.
Arthur Jones once noted (and I am paraphrasing him, but this is pretty close): “If
all of the
muscles of the hands, fingers and forearms were developed to their maximum
potential, the
strength of the hands and fingers would literally defy belief” For dinosaurs, that
idea is a
motto to train by. Your goal as a dinosaur is very simple: train your hands,
forearms, wrists
and grip incredibly hard for a number of years — develop all of the muscle groups
to their
absolute maximum — and build a grip that will literally stun anyone you meet. Turn
your
hands into steel pincers. Develop a grip like a vise. Build the strength of your
hands, fingers,
forearms and wrists to the point where they defy the imagination.
I invent nothing. I rediscover.
~August Rodin
There is no purpose in living when there is nothing to do.
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CHAPTER FIFTEEN: LOGS, BARRELS AND HEAVY BAGS
That which does not destroy me makes me stronger.
Dinosaurs know that heavy barbells, effective as they are, are only the starting
point when it
comes to serious, heavy duty training equipment. To become a true dinosaur you must
do
more than lift a nicely balanced Olympic barbell. You even have to go further than
handling a
non—revolving thick handled bar. You have to expand your training to include logs,
barrels
and heavy bags. (Especially heavy barrels and bags.)
Wait a minute — don't run away.
You read it correctly. I DID say you need to train with logs, barrels and heavy
bags. And you
DO! Nothing else will give you the type of deep down strength and power that you
will
develop by lifting large, bulky, odd shaped, awkward and difficult to manage heavy
objects.
A barbell cannot approach a heavy barrel or a heavy sandbag when it comes to
developing the
type of rugged power that is required in any form of physical combat or contact
sport. It is too
easy to control a barbell. You need to supplement your barbell work with heavy
objects that
cannot be controlled no matter how you try — objects that by their very nature
never fall into
any sort of lifting groove. Objects you have to manhandle by sheer power. Things
you have to
wrestle off the ground and up to your shoulders.
HOW TO BUILD REAL STRENGTH
No one can doubt that barbells build tremendous strength and power. Nevertheless,
there is an
extra edge to be gained from lifting heavy, awkward objects. Doing so builds all
around
strength and power, and as Hackenschmidt once noted, “real strength is all around
strength.”
An excellent analysis of this point appears in a letter to the editor published in
the “Reader's
Round—Up” of the April—May, 1955 issue of IRON MAN (Vol. 14. No. 6). The author was
famous strongman John Wooten, who described his training program in detail and then
commented on the tremendous strength of arm wrestling champion and strongman, Mac
Batchelor. Study this letter well: it contains the essence of dinosaur training:
“... I started out on a strength routine, really piling on the poundage in the
following
exercises: (1) Two hands deadlift, favorite exercise of Goerner; (2) Walk with
weight, favorite
exercise of Milo of Crotona; (3) Carry bar in dead lift position, favorite exercise
of Arthur
Giroux; (4) Bent Presses, favorite exercise of Saxon; (5) Reverse Continental and
jerk from
behind neck, favorite exercise of Saxon. I usually did several sets of bench
presses before my
routine. I believe that these and similar exercises build REAL strength, and not
just the ability
to lift barbells ...”
“You wrote in the last IRON MAN about whether Mac could put down the arms of the
“old
timers. ” Well, Mac is an old timer himself only living today, and that’s why he
can handle the
modern weightlifters. You just don ’t build real hand and forearm power doing the
three lifts
or bodybuilding. Mac lifts barrels, bends, twists things and does all the old time
feats which
are not popular today.”
A similar philosophy is espoused in a terrific little course on barrel lifting
authored by Steve
Justa and sold by Ironmind. It’s a dandy.
In his course, Justa asks “what is the hardest kind of weight to lift?” His answer
is “an
awkward bulk weight is hardest.” Why? Because “it places extreme stress on the
muscles
from the severest angles which criss-cross the frame and automatically ties in all
the big
powerful muscles the fastest and stimulates all the small stabilizer muscles at the
same time.”
That simple statement is worth its weight in gold. It gives you something
priceless: a
forgotten key to strength and power.
If you still think I'm nuts, go back to chapter 14 and re-read George F. J owett's
opinion about
the value of barrel lifting. Then consider Dr. Leistner's opinion:
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“It would be very beneficial for any competitive athlete to obtain an anvil, or a
keg that could
be filled to various levels with scrap iron, nuts, bolts, or anything else you want
to fill it with.
Lifting it in various positions will greatly add to one’s upper and lower body
strength. Mr.
Steve Justa sells a barrel lifting course that is absolutely fantastic. It isn ’t
fancy, but it
provides the reader with an organized routine for lifting barrels or kegs in a way
that will
build tremendous bodily power. His is the stujf that real strength training is
about, the type of
truly hard, “bust butt” regimen that could boost the power of any lifter or
athlete, I highly
recommend it ...” [THE STEEL TIP, Vol. 1, No. 12, December, 1985.]
AN EXPERIMENT
There is an easy way to prove to yourself the special benefits of lifting heavy,
awkward,
bulky objects. Do this. Train extra hard for a couple of months with barbells and
dumbbells.
Get into really good shape. Whip yourself into top—notch condition. When you think
you are
ready, go out and buy two Army surplus duffel bags. They ought to run around $15.00
each,
so don't try to weasel out of things by saying the experiment is too expensive.
Most guys pay
that much every week for a worthless can of metabolic optimizer or a bottle of
idiot herbs.
Then buy six 50 pound bags of sand. The total for the sand will be around $20.00.
Once
again, cost is not going to be used as an excuse — right?!
Empty three of the bags of sand into one of the duffel bags, so you end up with a
150 pound
sandbag. Empty two of the bags in the other duffel bag. Save the third bag of sand
for the next
part of the experiment. Do some stretching and light calisthenics, then clean and
press the 100
pound sandbag. Just do it once. Rest awhile, then clean and press the 150 pound
bag. If you
can't lift it, go back to the 100 pound bag. Do a total of five singles in the clean
and press with
either the 150 or the 100 pound bag. If 100 pounds is too light, but 150 is too
heavy, toss a 25
pound plate into the 100 pound bag and try 125 pounds. (Be sure you bury it in the
center of
the sand so it won't slide as you lift the bag.)
Then bear hug the 150 pound bag and walk as far as you can with it. Keep going
until it
literally falls out of your hands. And work HARD! I want you to keep moving until
the bag
falls out of your hands or you fall face forward on the sidewalk, whichever occurs
first. Rest a
few minutes, and then repeat the exercise. Do this a total of five times.
Go back to your 100 pound sandbag and deadlift it off the ground, then, holding the
bag by
the sides with the thumbs up, do a “hammer” curl. If you can do reps, do as many
reps as
possible. If you cannot do reps, do five singles.
Now load the 100 pound sandbag to 150 pounds. Pick up BOTH of the 150 pound
sandbags
as though they were suitcases and walk with them — one in each hand. (Army surplus
duffel
bags usually come with thick canvas handles; if yours do not, use rope to make
“handles”).
Don't drag them. CARRY THEM! Walk as far as possible with your 150 pound
“suitcases.”
If 150 is too much for you, try 100 pounds in each bag. Alternatively, hold one bag
in the
finish position of the deadlift and walk as far as possible with it. Repeat this for
a total of five
times. And go a good distance each time — no wimping out on me, ok?
Next, try deadlifting one of the 150 pound sandbags for one set of as many reps as
possible.
Do the reps continuously for as long as you can, then put the bag down and use a
brief pause
between reps to force out more and more reps. Try to do a total of at least 50
reps. Be sure to
use good lifting form and bend the legs, keeping the hips low and the back flat. You
don't
want to hurt yourself on these babies, and believe me, it's easy to do if you
neglect good
lifting mechanics.
To finish your workout, lift the 150 pound sandbag and walk as far as possible with
the bag
on your right shoulder. Rest a minute or two, then lift it onto the left shoulder
and make the
return trip. And make each effort a long, hard hike — this is your last exercise,
so MAKE IT
COUNT!
The foregoing workout may well take over two hours to complete, particularly if you
train
with a partner or two and you “compete” to see who can go the furthest or do the
most reps.
Don't try to rush through the session — make it a strength session, not a
conditioning session.
You'll get plenty of conditioning in any event, but train at a reasonable pace so
you can make
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a hard, serious, intense effort strength—wise on each and every set you do. We want
to work
your muscles, ligaments and tendons as hard as possible.
By the way, don't make the mistake of eating a heavy meal before the sandbag
workout. In
fact, don't eat anything for a couple of hours before the session. This is a TOUGH
schedule.
Try it on anything approaching a full stomach and you'll be tossing your cookies
after only
one or two tries at “bear hug and walk.”
Think I'm kidding? Guys, very few men will be able to make it through the entire
schedule I
listed above. Most guys will be wiped out before they are halfway through. That's
fine - it's
part of the educational process. Remember, this is an experiment. We're trying to
teach you
something.
THE NEXT DAY
Regardless of whether you make it all the way through the scheduled workout or only
part of
the way, the results the next morning will astonish you. Remember how you thought
you were
“in shape?” Remember how you thought you were in rugged, well—honed condition? Then
how can one hard session with the sandbags make you so horribly sore that you have
trouble
getting out of bed? Why are your arms and traps aching as though you had spent the
entire
day doing cleans, curls and upright rows? Why are your lats as sore and swollen as
though
you had done five dozen sets of chins? Why do your fingers refuse to function
normally?
Why is your stomach so sore? Your lower back? Your hips? Your legs? Why do you feel
like
you've been flattened by a steam—roller? Why are you stiff and sore in all kinds of
places that
“never” got stiff and sore from your regular training sessions?
STABILIZERS: THE KEY TO TOTAL STRENGTH
Congratulations. You have demonstrated the remarkable benefits of training with
heavy bags
or any similar objects. You feel as sore as you do because the bags worked your
body in ways
you could not approach with a barbell alone. You got into muscle areas you normally
don't
work. You worked the heck out of the “stabilizers.”
What are stabilizers? They are small muscle groups that work isometrically to hold
your body
in a certain position while other muscle groups are causing movement to occur. The
upper
and lower back, the waist and the hips are tied together by intricate patterns of
interlocking
stabilizers. You can't work these muscle groups to their maximum with ordinary
exercises —
you need to activate them by training with heavy, awkward objects.
To understand what stabilizers are, picture the following. Imagine that you are
standing
underneath a goalpost on a football field. Suspended from the goalpost is a thick
rope, and
attached to the rope is a heavy sandbag that weighs 200 pounds. Put your hands on
the bag
and slowly move forward so that the rope is extended taut, at an angle, and the bag
is at chest
height. Lean into the bag a little and do a standing incline press with it. You
will find that the
movement is incredibly difficult. Why? Because you not only have to lift the bag,
but in
addition, you have to use your body to create the incline bench! You have to brace
yourself as
solidly and tightly as possible in order to approximate the type of support the
bench would
provide. If you relax for just a fraction of a second, or if you get just a
fraction of an inch out
of position, the sandbag will knock you flat on your butt. What muscles provide the
support
and “bracing” for this movement? The stabilizers.
The stabilizers are extremely important for athletes and those who are involved in
hand—to—
hand combat, A wrestling opponent or an opposing lineman doesn't stand still and
let you loss
him around like you toss a barbell around. He works against you. He makes you move
from
awkward angles and unbalanced positions. He makes you push or pull with your arms
extended at different lengths. He makes you twist and pull instead of simply
pulling. He
makes you drop and push up instead of pushing forward. He makes you drive from an
uneven
stance, rise with a rounded back and work simultaneously in multiple planes of
motion. And
everything you push or pull against will be unbalanced and uneven, fluid and
dynamic.
A barbell won't approximate a football or wrestling opponent. A 150 pound sandbag
comes
much closer. What's a 150 pound barbell press? Nothing, right? A warmup weight -
one you
86

could do with your eyes closed and repeat all night or until boredom got the better
of you.
Heck, many dinosaurs can do strict curls with 150 pounds! But take that same 150
pounds and
package it as a loosely packed bag of sand or a barrel 2/3 full of water and things
are entirely
different. You cannot merely “lift” the bag of sand. You have to press it together
to keep it
from shifting. And even then, the thing still won't balance worth a darn. The bag
of sand is
almost as uncooperative as a human opponent. Compared to a bag of sand, 3 barbell
virtually
lifts itself And the barrel is even worse, A partially filled barrel is almost
impossible to
balance. It moves like quicksilver. Compared to a barbell, a partially filled barrel
is ALIVE.
Sandbags, barrels and similar objects - large, heavy, awkward, unbalanced objects —
are
terrific for the grip, forearms, wrists and fingers. They give your hands a
tremendous workout
just from trying to hold onto them. If all you ever did for your grip was lift
heavy barrels or
heavy sandbags once or twice a week, you would develop ferocious crushing power in
no
time at all. Together with the grip movements detailed in chapters 13 and 14,
lifting heavy
objects will help you develop a grip that is literally herculean. (Remember what
George F.
Jowett said about barrel lifting!)
ROUND BACK LIFTING
One of the reasons why lifting bags and barrels is so productive is that you lift
these objects
with a round back. Why is that important? Because round back lifting is one of the
lost secrets
of total strength.
One of the very few modern writers to even mention round back lifting is John P.
Jesse. On
page 82 of his classic text, WRESTLING PHYSICAL CONDITIONING ENCYCLOPEDIA,
Jesse discusses various forms of progressive resistance exercise used by old time
Indian
wrestlers: the use of heavy sandbags, circular stone dumbbells, heavy stone balls
to lift to the
shoulders and stone "wheels” to hang from the neck while the exerciser ran, climbed
stairs or
did deep knee bends. Jesse noted:
“The important point for the reader to note is that all these forms of strength
training were
done with a round back with emphasis placed on development of great strength in the
lower back and side muscles. None of them were carried out with the straight back
lifting
philosophy of today which assumes that round back lifting will bring on back
problems. How
often does anyone observe a wrestler in competition lift or turn an opponent over
with a
straight back? [pp, 82—83]”
On pages 203—04 of the same text, Jesse added the following commentary:
“Sandbags, rice bales, sacks loaded with hemp or copra; heavy stones and war clubs
were
used for the development of strength by wrestlers of many nations for several
hundred years,
long before the invention of the iron barbell. The heavier sandbags, rice bales,
stones and
sacks of hemp or copra weighing 80 to over 200 pounds were used to develop strength
in the
lower back, hip and leg muscles.
The use of heavy sandbags and their large circumference forces the lifter to do his
lifting with
a round back instead of the traditional straight backlifting with a barbell. It is
this type of
lifting that truly develops a strong back...”
Jesse's insight is a keen one. To prove its validity, all you have to do is spend a
couple of
months using heavy sandbags and heavy barrels as a regular part of your heavy
training. You
will find that the bags and barrels substantially increase your back strength, with
a resulting
carry—over to all conventional barbell movements and all athletic endeavors.
If you are an athlete — particularly a wrestler or football player — round back
lifting will build
your back in exactly the manner it needs to be developed to battle a human opponent
on the
mat or on the playing field.
PUTTING ITALL TOGETHER
Working with bags, barrels, logs, beams and similar objects builds an incredible
ruggedness
throughout the entire physique. Your entire body becomes more athletic, better
balanced,
more coordinated, and far, far stronger. Your back and grip in particular will
receive extreme
benefit. Your body will be totally different from that of a narcissistic pump artist
or sun—
87

bronzed toner. Your body will become fully functional from head to toe. You will be
a lifting
machine in the purest, most all-encompassing sense.
Don't pass up the opportunity to create a body that is radically different from the
type of body
that you can develop with barbells alone. Don't skip the bags, barrels, logs and
beams just
because using them in your training seems radically different from conventional
training.
Don't worry about anything others might say or think. Leave the rest of the world
to go on its
own merry way — it always does in any event. Training with bags, barrels, logs and
beams can
help you add the finishing touches to the powerful, superbly muscled physique that
you will
develop from dinosaur training. It will make you STRONG in ways that those who
merely
“lift weights” will never comprehend.
HOW T 0 USE BA GS, BEAMS AND BARRELS
How do you incorporate bags, barrels, beams and logs into your training program?
The
easiest way is to go out and buy the Army surplus duffel bags and the sand that I
described
earlier, and finish one or two training sessions each week with some sort of sandbag
lifting.
You can use sandbags in innumerable ways. Do the farmer's walk with two heavy
sandbags,
one in each hand. Bear—hug a big bag of sand and carry it as far as possible.
Deadlift and carry
it at arms length for as long as possible. Use one bag at a time and carry it as
far as possible
using only one hand. Fix up a heavy step and do step—ups while holding a bag of
sand. Do
curls with a sandbag. Do deadlifts. Do cleans and presses. Lift the bag up to your
shoulder.
Walk or run with a bag on your shoulders. Do high pulls. Try to shoulder a 100 or
150 pound
sandbag with one arm. Throw them for height. Throw them for distance. Lift them.
Carry
them. Everything you do with them is valuable.
One of the best exercises with a heavy sandbag is the “clean” and press. The reason
I
emphasize the word “clean” is because you can get a good workout by cleaning the
sandbag
and then pressing it, and you can get just as good a workout by “wrestling” the bag
to your
shoulders and then pressing it.
By the way, there is a bit of “technique” to cleaning a sandbag. To clean a heavy
sandbag,
you need to pull it as high as possible. The center of the bag at the widest point
(right where
the bottom runs into the sides) has to reach chin height. When it does, snap the
wrists hard
and let go of the bag — then catch the bottom of the bag and push IN and UP at the
same time.
If you don't push IN, the bag will flop to the sides and you will have a horrible
time getting it
into position for the press.
Pressing a heavy sandbag can be a very effective total body exercise. On one
occasion, Bruce
Bullock finished a session by doing as many presses as possible with a 100 pound
sandbag.
After five or six reps his entire body was shaking from the strain, and the shaking
increased
from rep to rep until it looked like he was a top heavy palm tree in the middle of
a hurricane.
His face was bright red and he was gasping in agony — he couldn't breathe — his
hands were
turning white — and we figured he was a goner. But Bruce kept at it and knocked off
a total of
ten reps before he collapsed. The next time he tried it he got FIFTEEN REPS.
Several days
later, he put ten pounds on his all time best in the bench press.
Another very effective movement is the sandbag curl. Just grab a heavy sandbag by
the sides
and curl it in the best form you can manage. The leverage in the sandbag curl is
much greater
than in a barbell curl or a dumbbell curl. A man who can curl 150 or 160 pounds
with a thick
handled barbell will find that a 100 pound sandbag is tough to handle, and a 120 or
125 pound
bag is about his limit. To make the movement tougher, hold the bag lower. The lower
your
hands are, the tougher the leverage at the top of the movement. Also, “digging in”
to get a
good grip becomes extra difficult when you grab the bag at the bottom where it is
tightly
packed with no loose material.
When you do sandbag lifting, be careful to use good biomechanics. It is very easy
to pull the
bag up the stronger side of the body or twist to the stronger side when you are
lifting a heavy
bag, and this can lead to a pulled muscle. The lower back, the sides and the abs
are
particularly vulnerable to strain if you use poor lifting form to handle a sandbag.
88

Similar points apply to lifting barrels or anything else that tickles your fancy.
Just play around
with a barrel and productive exercises will more or less come to you automatically.
Deadlifts.
Curls. Cleans. Presses. Squats with a barrel pressed overhead. Bear-hug and walk.
The list is
endless. One of my favorite barrel exercises is lifting a barrel to the shoulder.
Another is
running with a barrel on the shoulders. Give barrel lifting a try, and you'll soon
develop your
own favorite exercise.
BA GS OR BARRELS?
Heavy bags are probably the most practical way of getting into this type of
training. They are
cheaper than almost anything else you can find, and far, far safer. Barrels, beams,
logs and
anvils pose a real risk of serious injury to your toes and feet. If you drop a
heavy barrel on
your foot, you are in a heap of hurting. If you drop a heavy sandbag, all you will
injure is your
pride.
Much as I enjoy lifting barrels and beams in my own training, I have to admit that
sandbags
are far safer. I suggest that any dinosaur give the sandbags a try. Whether you go
on to barrels
and other more dangerous training tools is up to you. However, if you are a gym
owner or if
you coach an athletic team, it might be wise to stick to sandbags, due to the
safety factor
alone.
But whatever you choose to do, and whatever you choose to use, you will get bigger
and
stronger than you ever dreamed possible by training regularly with heavy, hard to
manage
objects. Nothing else will qualify you for true dinosaur status. And besides — the
guys and gals
at chrome and fern land would run for cover if they saw you manhandling a 150 pound
barrel
or a 200 pound bag of sand. Anything that gets THAT kind of reaction from the
toners,
shapers, pumpers and other pseudo weight trainers has GOT to be good!
OTHER TOTAL BODYBLASTERS
If you don't have access to bags or barrels but you want to try some special work
to build
enormous all—around total body strength, consider the following “finisher” used by
Dr. Ken
Leistner and reported in the December, 1985 issue of THE STEEL TIP:
“After completing my set of squat starts, I would immediately return to the squat
rack. I would
take whatever poundage I had used for my initial set of twenty repetitions in the
full squat,
and support the barbell across my upper back and trapezius. I would then go for a
stroll,
walking sideways out ofthe garage or loft entrance due to the length ofthe bar. I
would walk
up and down the street (my neighbors had become accustomed to seeing me push cars,
lift
strange implements, and walk with a loaded barbell in my quest to become strong),
or around
the top floor of the family iron shop. I would walk untilfatigued, being very
careful not to
stumble. I would then return the bar to the squat racks and pick up a heavy
dumbbell in each
hand. Most often, I would use the casted York 100 or 105 pounders that I had - huge
things
that resembled cannonballs. I would then walk up and down a flight of stairs, 23
steps and
one landing each way, repeating this until I could not walk comfortably, ifat all,
or until I
could not hold the dumbbells.
I can remember the feeling that my spine was being compressed as I walked around
with the
loaded bar on my shoulders, only to believe that my arms would be torn from the
sockets as I
trudged up and down the stairs, thighs trembling beneath me, buttock muscles
cramping with
every step. I would remain sore for days at a time, and found that the second
workout of the
week, usually done three days after the first, would serve to alleviate the
persistent aching in
my thighs, hips, and low back.”
Or try another little “goodie” reported in THE STEEL TIP (Vol. 1, No. 2, February,
1985).
This one involves no special equipment and can be done at home, so you have no
excuse not
to give it a try:
“I used to entertain my neighbors twice a week when preparing for a major lifting
meet or the
opening offootballpractice. After the completion ofmy weight training routine, I
would have
someone steer the family car, while I pushed it around the block a few times. Two
or three
trips was more than enough, especially if my driver increased the resistance by
riding the
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brake a bit. I would keep my body low, get a good forward lean and drive with the
hips and
thighs. I honestly believe that this adjunctive work added many pounds to my
squatting ability
and to my leg drive. I used this little “secret” for many years, and everyone who
did it with
me noted marked improvement in lower body strength. I do know that my time in the
40
improved appreciably once I started my car pushing bouts, and that my squat
demonstrated a
lot more power out of the bottom position. Don 't overdo it at first you'll be
surprised at the
soreness you 'll encounter...”
MEET THE CHALLENGE
Barbells and dumbbells are great. To a dinosaur, they are worth their weight in
gold. But you
can augment and enhance these basic tools by lifting, carrying, pushing, or walking
with
heavy, awkward objects. Bags, barrels, kegs, beams, logs, anvils, and yes, even the
family
car, can make you incredibly strong. Don't get locked into conventional exercises
and
conventional equipment. Be a dinosaur. Expand your horizons!
It requires ages to destroy a popular opinion.
~Voltaire
We have not journeyed across the centuries, across the oceans,
across the mountains, across the prairies because we are made
of sugar candy.
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CHAPTER SIXTEEN: POWER RACK TRAINING
This is a system that was much used by the old timers
but has been neglected in recent years by modern lifters...
It is very valuable and not to be minimized as to its importance.
NPeary Rader
Dinosaurs live in the power rack. Aside from the barbell, the most important
training tool in a
dinosaur's bag of tricks is the power rack. A power rack (1) permits a dinosaur to
train alone
in perfect safety, (2) permits a dinosaur to overload his muscles and train far
heavier than
would otherwise be possible, (3) allows a dinosaur to inject variety and a change
of pace into
his routine while still using basic exercises such as the squat, bench press and
deadlift, (4)
allows a dinosaur to do “bottom position” squats and bench presses, two of the most
result—
producing movements 3 man can do, and (5) doubles as a great place to hang laundry
in the
wintertime. (You married guys will understand the importance of number five; the
single
guys will just have to wait until they are married to learn how domesticated a
dinosaur can
become.)
Seriously — if a dinosaur was limited to a barbell and ONE other piece of training
equipment
he would choose the power rack without even thinking twice about it. The power rack
is
simply essential to the development of maximum muscular strength and power. You can
build
superhuman strength without a lot of things, but you cannot do it without a power
rack. The
rack is a necessity for any man who is interested in reaching his physical
potential.
THE SAFETYFACTOR
For anyone who trains alone, the rack can be a lifesaver. Training alone without a
rack is like
driving a car with old, piebald tires that you know can blow on you at any minute
down a
rock strewn, pot—holed highway covered with oil and sprinkled with bits of broken
glass and
large nails in the mountains in the fog with wom—out brakes. Think I'm
exaggerating?
Ask the fellows who DIED as the result of getting stuck under a heavy bench press
bar while
training alone, it happens to two or three guys every year - some of them advanced
lifters who
certainly should have known better. And it's not a pretty way to die. Think about
it for a
second — being strangled to death slowly by a heavy barbell. Hanging would be
easier and
quicker.
BASIC BENEFITS OF RACK WORK
Aside from the safely factor, there are two basic benefits of power rack work.
First, power
rack training allows you to overload your muscles by handling enormous poundages in
the
extended or “close to lock out” position of a lift. This training principle was
used extensively
by the oldtimers, and it was one of the secrets of their incredible strength and
power. They
used the principle without having the rack available. Modern—day dinosaurs have it
much
easier because we can use the power rack when we utilize the overload principle.
Being alive
in the modern world is not ALL bad!
The second basic benefit of rack work is that it allows you to do bottom position
squats and
benches. In other words, it allows you to start your squats from the bottom
position, with the
bar set on pins positioned in such a way that you have to wedge yourself under the
bar to get
into position. At the start of the lift your thighs will be parallel to the floor or
an inch or two
above parallel. It requires MAN —SIZED effort to start a heavy squat from this
position.
Training heavy squats from the bottom position will give you new insights into the
meaning
of HARD WORK, CONCENTRATION, INTENSITY, MENTAL TOUGHNESS,
DETERMINATION and EFFORT. It also will build your back, hips and thighs like
nothing
you ever imagined.
In the May, 1985 issue of THE STEEL TIP (Vol. 1, No. 5), Dr. Ken Leistner reported
“a very
interesting conversation with Professor Don Corrigan of Purdue University the
former
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head coach of The Boilermaker wrestling team, and a scholar/expert in exercise
physiology.” Professor Corrigan stated “I’d really like to see them start the squat
from the
bottom position, not the top. Then we'd see who the really strong squatters
were....” Think
about it!
You also can train bench presses from the bottom position. Simply set the pins so
the bar is
positioned at a height where it grazes or barely grazes your chest and start each
rep from a
dead stop at that position. Talk about HARD work! The bottom position start turns
the
ordinary bench press into pure, unadulterated torture. The first time you try it you
will feel
like your chest and shoulders are being torn apart by wild horses. Stay with it,
however, and
you will develop incredible thickness and power throughout the entire torso.
ROME WASN 'T BUILT IN A DAY
Power rack training is so demanding and severe that even an advanced lifter who has
loads of
heavy lifting under his belt should break into rack work in an organized, sensible
manner.
Don't just run down to your basement, load the squat bar to 400 or 500 pounds and
try some
bottom position rack squats. Use your head. You have an entire lifetime in which to
build
power and strength. Don't be foolish. Don't rush things.
LOWREPS
I believe that rack work is best performed for low reps or singles. I never suggest
going over
five reps on rack exercises. That means that you need to be used to doing low reps
before you
should even consider a rack program. In other words, before you even ATTEMPT to
train on
the rack, you need to take your regular out—of—the—rack exercises and train them
with low reps
for awhile. In essence, you are PREPARING your body for the ultra—heavy demands
that will
be imposed by the rack.
REDUCE REPS SLOWLY AND INTELLIGENTLY
Reduce your reps slowly and systematically. If you have been using higher reps,
start to
reduce them gradually, and eventually get down to no more than five reps per set. If
you have
been training for most of your career with more than five reps per set, take at
least three
months to gradually work your way into five rep sets and the heavier poundages that
the low
number of reps will allow you to handle. Don't try to speed things up by cutting
the process
short — it won't work that way. You need to strengthen your tendons and ligaments
and that
requires time. Keep things slow and steady.
After a few months of five rep sets, try dropping the reps again. Use the 5/4/3/2/1
system —
several progressively heavier warmup sets of five reps, then one set of five with
your top
weight for five reps. Rest a couple of minutes, add ten pounds to the bar, and do a
set of four
reps. Rest a few minutes, add ten pounds to the bar, and do a set of three reps.
Repeat the
process for a double and then for a single. Stay on the 5/4/3/2/1 system for at
least three
months. Again, don't try to rush things. You cannot shorten the process. It
requires TIME to
build the type of tendon and ligament strength that successful rack work requires.
If you already have developed the ability to do heavy poundage, low rep training on
a regular
basis, you don't need any special work before giving the rack a try.
BREAK-IN TRAINING IS A MUST
Regardless of what type of training you have been doing in the past, and regardless
of how
strong, experienced or motivated you are, start fairly light and break in gradually
when you
begin your rack work. If you go too heavy too fast you run the risk of a serious
injury. You
also are inviting muscular soreness so extreme that it may literally incapacitate
you for days.
HOW TO STARTA RACKPROGRAM
The best way to start a rack program is to use the rack for bottom position squats
and benches,
and do those exercises AFTER you have completed a regular, heavy session of the
same
exercise performed in the normal fashion. This will allow you to train fairly light
on the rack
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movements while not causing any loss in size or strength during the initial “break
in” period.
It also allows you to maintain proper form for the regular style of performance.
(If you do not
do squats and benches in the normal style, any rack work you do will make you
STRONGER
but you may not be able to demonstrate the additional strength in the regular
movement
because you will be awkward and “out of the groove” on heavy attempts. Of course,
you can
regain your form in short order, but it is much easier to combine the regular
movement with
the rack movement if you wish to retain the ability to squat and bench with heavy
poundages
in the normal style of the movement.)
A SAMPLE SCHEDULE
If you do both the regular style of exercise and the bottom position movement in
the rack, you
will be training quite heavily. Be sure to control the total amount of work you do.
Keep the
sets and reps to a minimum and be sure to follow an abbreviated routine. Don't
overdo things.
Too much exercise at this stage of the game will be a disaster. A good schedule
would be
something like the following:
MONDAY
1. Parallel squat (regular style) - 5 x 5 (four progressively heavier warmup sets
and one
heavy set).
2. Bottom position squats in the rack — five progressively heavier singles, working
up to a
heavy but not maximum poundage.
3. Barbell curls with a 2” bar — same sets/reps as squats.
4. Grip work — two exercises, two to three sets per exercise.
5. Bent legged situps with heavy dumbbell on chest — one set, 15 to 25 reps.
THURSDAY
1. Deadlifts, trap bar deadlifts, dumbbell deadlifts, power cleans or power pulls
(normal style)
— same sets/reps as squats.
2. Bench press (regular style) — same sets/reps as squats.
3. Bottom position bench press in rack — preferably with a 3” diameter bar — five
progressively
heavier singles, working up to a heavy but not maximum poundage.
4. Chins, pulldowns, barbell or one arm dumbbell rowing — four progressively
heavier sets of
five reps, working up to a top poundage for five reps.
5. Grip work — two or three exercises, two or three sets each.
6. Leg raises with weight attached to feet — one set of 15 to 25 reps.
Alternatively, you could do squats on Monday, benches on Wednesday and deadlifts or
another back exercise on Friday, working the other exercises in as time and energy
dictate.
This is the approach I prefer, but many other guys do better on two sessions per
week. Give
both a try and decide which works best for you. An example of a three day per week
program
would be as follows:
MONDAY
1. Parallel Squat (regular style) - Three progressively heavier warmup sets (five
reps per set),
followed by 5/4/3/2/1 (as described in text in this chapter).
2. Bottom position rack squats - five progressively heavier sets of three reps,
working up to a
tough but not maximum poundage.
3. Standing barbell curls — using a 2” or 3” bar — five progressively heavier
singles, working
up to a heavy poundage.
4. Grip work — one exercise, three to four sets.
5. Bent legged situps — as described in preceding two day per week program.
WEDNESDAY
1. Bench press (regular style) - same as squats on Monday.
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2. Rack bench press — preferably using a 3” diameter bar — 5/4/3/2/ 1, working up
to a heavy
but not maximum poundage.
3. Pulldowns or chins — four progressively heavier sets of five reps.
4. Carry heavy sandbag as far as possible - four times, with three to five minutes
between
carries (if possible, work with a training partner and compete against each other).
FRIDAY
1. Deadlift, trap bar deadlift, power cleans, power pulls or dumbbell deadlift
(normal style) —
five progressively heavier singles, working up to a heavy but not maximum poundage.
2. Clean and press heavy barrel — five single rep attempts, resting two to three
minutes
between attempts. If a barrel is not available, use a heavy sandbag.
3. The farmer's walk with heavy dumbbells, beams, logs, sandbags or barrels — four
times, for
as far as possible on each effort (compete against your training partner if
possible).
MORE ADVANCED RACK PROGRAMS
After three to six months on the initial rack program, reverse the order of the
rack work and
the regular movement on the squat and the bench press. In addition, add partial
deadlifts to
the program to be sure that you are working your pulling muscles as heavily as the
thighs and
the torso. Drop the regular movement when you add the partial deadlift — having two
types of
heavy pulling movements in the program would be too much, particularly since you
hit the
low back and hips quite hard with the squat and bottom position squat. Use the
power rack or
heavy blocks to position the bar (or the trap bar) at knee height. Start with
modest poundages,
then begin to add weight as you get used to the movement. Once the poundages start
to get up
there, the partial movement will do for the pulling muscles what the bottom
position squats
and benches are doing for the rest of the body.
A three day per week sample program would be as follows:
MONDAY
1. Bottom position rack squat — five progressively heavier singles, working up to a
heavy but
not maximum poundage.
2. Parallel squat (regular style) — five progressively heavier triples, working up
to a heavy but
not maximum poundage for three reps.
3. Grip work — three exercises, four progressively heavier sets on each.
4. Bent legged situps with heavy dumbbell on chest — one set of 15 to 25 reps.
WEDNESDAY
1. Bottom position bench press in power rack — preferably with a 3” diameter bar —
same as
bottom position power rack squats on Monday of this program.
2. Bench press — regular style — same as parallel squats (regular style) on Monday
of this
program.
3. Chins or pulldowns — four progressively heavier sets of five reps.
4. Grip work — two exercises — four progressively heavier sets each.
FRIDAY
1. Deadlift from the knees (using a regular or trap bar) — five progressively
heavier singles,
working up to a heavy but not maximum poundage.
2. Standing barbell press — five progressively heavier sets of three to five reps.
3. Sandbag curl — four sets of five reps — same weight for each set.
4. Farmer's Walk - four times, for as long as possible.
5. Bearhug and walk with heavy sandbag or barrel as far as possible — two times.
An alternative three day per week rack program at this stage of the game would put
the squat
on one day, the bench press and deadlift on another day, and leave one day for
sandbag and
barrel lifting exclusively; this is a VERY rugged program, but one that is very
good for
athletes, particularly football players and wrestlers:
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MONDAY
1. Bottom position rack squat — five progressively heavier singles, working up to a
heavy but
not maximum poundage.
2. Parallel squat (regular style) - four progressively heavier sets of five reps,
working up to a
top poundage for five reps.
3. Neck exercises with headstrap — four sets.
4. Grip work — two exercises, doing four progressively heavier sets on each
movement.
WEDNESDAY
1. Clean and press with heavy sandbag — five singles — same weight for each lift or
use
progressively heavier poundages.
2. Lift heavy barrel to the shoulder — alternate shoulders — do four lifts to the
left shoulder and
four lifts to the right shoulder treat these as singles, i.e., one lift to right
shoulder is one
single, rest, then lift the barrel to left shoulder, rest, etc.
3. Sandbag curls — two sets of five reps with maximum weight for five reps.
4. Lift heavy sandbag or barrel to shoulder and run or walk with it for as far as
possible — two
times per shoulder. Go up a hill or up steps if possible.
5. Bearhug heavy sandbag or heavy barrel and walk as far as possible with it — two
times.
6. Lift heavy sandbag, hold it at arm's length, and walk as far as possible — two
times.
7. Lift heavy barrel by the chines and hold for as long as possible — two times.
FRIDAY
1. Deadlift from knees (use regular or trap bar) — five progressively heavier
singles, working
up to a heavy but not maximum poundage.
2. Power rack bench press - preferably with a 3” bar — five progressively heavier
singles,
working up to a heavy but not maximum poundage.
3. Bench press (regular style) — four progressively heavier sets of five reps,
working up to a
maximum poundage for five reps.
4. Leg raises — one set of 15 to 25 reps with extra weight attached to feet.
5. Grip work — two exercises, each done for four progressively heavier sets.
EVEN MORE ADVANCED RACK PROGRAMS
After you have trained on one of the preceding programs for three months or so,
expand your
rack work by combining regular bench presses, bottom position benches and heavy
bench
press lockouts. On the squat, combine regular, bottom position and heavy 1/4
squats. For
deadlifts, combine the full range movement, deadlifts from the knees and heavy top
position
deadlifts (i.e., a “top position” or “lockout” movement where you move the bar no
more than
two or three inches to complete the movement).
“Wait a minute!” you say. “I'll burn out in two weeks if I try to do all that work!
No one can
possibly do that many heavy movements and do anything other than overtrain!”
Whoa!
Wait a minute.
Hold your horses.
Cool the jets. Call in the dogs. Uncircle the wagons. Lower the guns.
Give me a minute to explain what I want you to do.
Try this: train six times every two weeks, and train different movements every time
you train.
That permits you to include a reasonable number of different movements without the
risk of
overdoing things.
For example, you might try the following program:
MONDAY
1. Bottom position rack squats - five progressively heavier singles.
2. 1/4 squats — five progressively heavier singles.
3. Standing curls with 2” bar - four progressively heavier singles.
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4. Grip work — one exercise — five progressively heavier sets.
WEDNESDAY
1. Bottom position bench presses — four progressively heavier singles.
2. Bench press lockouts — four progressively heavier singles.
3. Barbell rowing, pulldowns or chins — four progressively heavier sets of five
reps.
FRIDAY
1. Deadlift or trap bar deadlift - regular style only - four progressively heavier
warmup sets
of five reps, then two sets of five reps with top weight for five reps.
2. Bearhug heavy barrel or sandbag and walk as far as possible with it — four
times.
(Alternatively, find a set course of about 1/2 mile and do the course no matter how
long it
takes or how many times you have to stop and rest.)
MONDAY—WEEK TWO
1. Parallel squat - regular style - five progressively heavier sets of five reps.
2. Grip work — two exercises, four progressively heavier sets each.
3. Leg raises with extra weight attached to feet — one set of 15 to 25 reps.
WEDNESDAY—WEEK TWO
1. Standing or seated press — use barbells or dumbbells for the seated version —
use barbells,
dumbbells, sandbags or barrels for the standing version — five progressively heavier
singles
OR four progressively heavier sets of five reps.
2. Deadlifts from the knees - using trap or regular bar - five progressively heavier
singles.
3. Heavy deadlift lockouts - using trap or regular bar — five progressively heavier
singles.
4. Hold heavy barrel by chines for as long as possible, or, hold heavy sandbag off
the ground
at arm's length for as long as possible — four times. Alternatively, do the
farmer's walk with
heavy dumbbells - four times for as far as possible.
FRIDAY—WEEK TWO
1. Bench press (regular style) — five progressively heavier sets of five reps, three
reps or
singles.
2.Chins or pulldowns — four progressively heavier sets of five reps.
3. Headstrap exercises for the neck — four sets.
5. Grip work — two exercises, four progressively heavier sets.
After three months or so on this routine, where do you go (other than to the
clothing store to
buy new clothes, since you will have grown out of everything your own)?
There are several possibilities. The rack has an infinite number of uses. The
variations are
endless.
WORK ON YOUR OVERHEAD STRENGTH
I would suggest that the lifter who reaches this stage start to do heavy overhead
press lockouts
in the rack. The overhead press lockout was one of the favorite movements of many
oldtimers. William Boone, Paul Anderson and John Grimek all used it with great
success.
Peary Rader raved about the movement in old issues of IRON MAN, and Harry Paschall
praised it to the high heavens in his BOSCO hooks. Grimek grew so powerful on this
movement that he was able to handle 800 to 1000 pounds.
Think about that for a second. Here's a guy who flourished decades before dianabol,
Nautilus
machines, food supplements or computerized biomechanics, and he is lifting FOUR
TIMES
HIS BODYWEIGHT in the lockout position of the military press. What a powerhouse!
How
many modern trainees - even the serious guys— could do a quarter squat with 1.000
pounds?
Not too darn many. How many could do a bench press lockout with 1,000 pounds? Not
too
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many. But here's John Grimek, lifting in the 1930s, doing overhead press lockouts
with 800 to
1,000 pounds.
Far too many modern trainees are thoroughly second rate when it comes to overhead
work.
Don't be one of the guys who can bench press a ton but handles nothing more than
marshmallow poundages on your overhead work. Use the power rack to build enormous
overhead strength into your shoulder girdle.
SLOW COOKING, POWER RACK STYLE
Another thing you should try once you are well grounded in rack work is an old
trick of
William Boone and Paul Anderson. This works great on the deadlift, the squat, the
overhead
press or the bench press, and is one of the best systems of rack work ever devised.
To
illustrate the system, we will use the bench press.
Let's say you are doing bottom position benches, regular benches and lockouts on a
two week
training cycle (as detailed in the last exercise schedule). All you have to do is
concentrate on
your lockouts a little bit more. Do them once a week, and do five singles with your
top
poundage. Start with a less than maximum poundage — perhaps 50 pounds under your
estimated max for five singles. Add ten pounds to the bar every week for five or six
weeks.
When you have increased the weight by 50 or 60 pounds and are still able to get five
singles,
slip a 5/8” board under the legs of your bench — thereby increasing the range of
motion by
5/8”. Drop the poundage to whatever you can handle for five singles, and stay at
that height
for five or six weeks, adding weight to the bar whenever possible. The idea is to
end the
second five week phase of the program using at least as heavy a weight as you were
using at
the end of the first phase of the program.
At that point, put another 5/8” piece of wood under the bench and increase the
range of
motion by another 5/ 8”. Once again, reduce the weight if you must in order to get
five singles.
As before, add weight whenever possible for a period of five to six weeks. Try to
end the
third five week phase of the program using the same poundage you were using at the
end of
the first five weeks.
What do you do then?
You guessed it — you slip another 5/8” board under your bench and increase the
range of
motion while trying to continue to use as heavy a weight as possible. Build the
poundages up
as high as possible at the new height, then use another 5/8” piece of wood to
increase the
range of movement yet another time.
Continue in this fashion until you are between two inches and four inches above the
chest. At
that point, you will be ENORMOUSLY stronger when benching from the chest.
What do you do then? Why not repeat the entire process? This is NOT a short term
miracle
program. This can become a major part of your regular training for the rest of your
life.
Imagine how strong you would become if you were to use the aforementioned system on
the
squat, the bench press, the deadlift and the overhead press — all at the same time
— for a period
of four or five years. Up and down, up and down — over and over - constantly pushing
the
tendons and ligaments to ever increasing levels of strength — hitting the muscles
as hard as
possible at all ranges of motion on each lift. A man who trained in this fashion
would become
a Hercules.
How would you set up a training program that incorporated this principle? Try the
following
two week schedule:
MONDAY
1. Parallel squat - five progressively heavier sets of five reps.
2. 1/4 squat - 3 to 4 progressively heavier singles, then five singles with top
poundage.
(Increase range of motion every 5 —6 weeks.)
3. Military press lockouts — five progressively heavier singles. (Increase height
every 5—6
weeks.)
4. Farmer's walk - four times, as far as possible.
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WEDNESDAY
1. Bottom position power rack bench press — five progressively heavier singles.
2. Pulldowns, chins or barbell row — four progressively heavier sets of five reps.
3. Grip work — 3 or 4 exercises, three or four sets each.
4. Bent legged situps — one set of 15 to 25 crunches with heavy dumbbell on chest.
FRIDAY
1. Top position deadlift or trap bar deadlift, five progressively heavier singles —
increase
height every five—six weeks.
2. Barrel lift to the shoulder - four or five times to each shoulder.
3. Bearhug heavy sandbag, barrel or anvil and walk as far as possible with it —
four times.
MONDAY
1. Bottom position squat - five progressively heavier singles.
2.1/4 squat - five progressively heavier singles. (Increase range of motion every 5—
6 weeks).
3. Standing barbell curl with 2” or 3” bar — four progressively heavier sets of five
reps;
alternatively, four or five progressively heavier singles.
4. Shoulder heavy sandbag or barrel and walk or run as far as possible with it.
Repeat for a
total of four times, or simply go for a set distance — 1/4 to 1/2 mile. If doing a
set distance,
alternate shoulders so you do roughly the same amount of work with the barrel on
the left
shoulder as on the right.
THURSDAY
1. Regular bench press — five progressively heavier sets of five reps.
2. Bench press lockouts — five singles with your top poundage (increase range of
motion every
5—6 weeks).
3. Top position deadlift or trap bar deadlift — same as in Friday of week one.
4. Grip work — two exercises, four sets each.
5. Bent legged situps — one set of 15 to 25 reps with heavy dumbbell on chest.
Few people are capable of expressing with equanimity
opinions which dijfer from the prejudices
of their social environment.
~Albert Einstein
We live in an age ofgreat events and little men.
98

CHAPTER SEVENTEEN: A BASIC STRENGTH TRAINING
PROGRAM
The era of procrastination, of half-measures, of soothing and
baflling expedients, of delays is coming to its close.
This chapter details an effective, result—producing program for any man who wishes
to
increase his total body strength enormously. The program combines many of the most
result
producing methods of developing enormous strength: bottom position rack work, heavy
lockouts, heavy dumbbell work, heavy grip work, sandbag and barrel lifting, heavy
singles,
and the 5 x 5 system.
These are training secrets of the old-timers. These methods have built tons of
muscle for
generations of strength athletes. They have built more world records than all the
steroids ever
bottled. These methods work. And if YOU work, then they will work for YOU!
Make no mistake about it. This program will build tremendous strength from head to
toe for
any advanced man who gives it an honest effort. It will allow him to turn every
inch of his
body into moving steel: to transform himself from a strong man to a super
strongman. Don't
be satisfied with anything less. In 1924, a man named Alan Calvert published one of
the very
best books ever written on the subject of sensible training.
Its title: SUPER STRENGTH! THAT was the goal of those who trained in the'20s. That
should be YOUR goal!
Getting there won't be easy. Developing super strength is a hard, hard task. It is
no job for the
weak—kneed or the faint—hearted. It requires courage, determination, tenacity,
perseverance,
drive and motivation. In a word, it takes guts! Advanced strength training will be
the hardest
work you ever do in your life. It also can be the most enjoyable - and the most
rewarding.
The program calls for four different training schedules. Train two times per week
and
complete the four schedule course over a two week period. Each program is hard and
heavy,
so you will need the extra rest days that are possible with two time per week
training.
The first training day of each week concentrates on the legs, hips and lower back;
the second
focuses on the upper body. Train your grip and trunk on each day.
SESSION NO. 1
Begin with a light, brief aerobic warmup. Do something relatively easy and
undemanding:
stair—stepping, rope skipping or stationary cycling. Try two to five minutes. Don't
overdo
things — save your energy for the weight work to follow.
After the warmup, do one set of eight to ten reps in the clean and press, using a
light to
medium poundage and a 2” bar. Power cleans with a 2” bar are a tough exercise.
Using them
at the beginning of the schedule lets you combine a good all—around warmup with a
bit of
extra grip work - and grip work is CRITICAL for any man seeking to develop super
strength.
BOTTOM POSITION SQUATS:
Now go to the power rack. Set the pins so the bar is low enough that when you get
under it,
the tops of your thighs will be parallel to the floor or 2” above parallel. Do five
progressively
heavier singles in the bottom position squat. Start light and work up in big jumps,
finishing
with a weight that is around 90% or 95 % of your one rep max. Don't get hung up on
the exact
percentages — just start light and work up to a weight that makes you bust your
butt. For
example, if your max is 400 pounds, you might do 135 x 1, 225 x 1, 315 x 1, 350 x 1
and 385
x 1. Don't use knee wraps or a squat suit — they make the exercise easier. “Easier”
is
something you definitely do not want. To achieve super strength, you need to make
your
exercises HARDER. Use a belt if you wish, but leave the knee wraps and power—suits
to the
other guys.
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The bottom position squat dates back to a German Hercules named Henry “Milo”
Steinborn.
In the 20s, Steinborn was one of the best built and strongest men in the world, a
champion
athlete and a record holder in many lifts. He could clean and jerk 375 pounds at a
bodyweight
of around 200 pounds. He one arm snatched close to 200 pounds. He was Alan
Calvert's
favorite lifter. He was a colossus of power.
Steinborn is directly responsible for introducing the heavy, flat—footed squat to
the weight
training world. Prior to Steinborn, men did light squats on their toes. That worked
the thighs
fairly well, but never really taxed the all—important hips and lower back.
Steinborn changed
things.
Steinborn did HEAVY squats. He did them without a squat rack. He lifted 550 pounds
by up—
ending the bar, squatting beneath it, letting the bar roll onto his shoulders, then
standing erect
with the weight. In other words, he started the squat from the bottom position. As
I said, he
was the first man in recorded history to do bottom position squats. And he became an
Iron
Game Immortal.
QUARTER SQUATS
After the bottom position squats, do three sets of three reps in the 1/4 squat.
Start with a
weight at least 100 pounds under your max for 3 reps, and add weight on each
ensuing set.
For example, if you can handle 600 pounds for three reps, you might do 500 x 3, 550
x 3 and
600 x 3.
Heavy quarter squats are a great power builder. Paul Anderson did them in the
1950s. He won
an Olympic gold medal in weightlifting, and may have been the strongest man who
ever
lived. Give them a try.
DUMBBELL DEADLIF TS
Next, do dumbbell deadlifts for five sets of five reps. If you don't have heavy
dumbbells, do
barbell deadlifts or trap bar deadlifts. Do five sets of five reps. The first four
sets are
progressively heavier warm—ups. The final set should be a maximum effort. For
example, if
you can handle 200 pound bells for five reps, you might do 100 x 5, 125 x 5, 150 x
5, 175 x 5
and 200 x 5.
Deadlifts are, always have been, and always will be one of the best strength and
power
builders there is. Work them HARD!
THE SANDBAG CARRY
Next, take a 100 to 150 pound sandbag and carry it for 1/4 to 1/2 a mile. Carry it
any way you
want — in a bear—hug, on one shoulder, across the upper back (like a squat bar). It
doesn't
matter which way you choose - the weight of the bag will catch up to you sooner or
later!
Afterwards, though, you'll be able to enjoy the sense of satisfaction that
accompanies the
achievement of a difficult and challenging goal. You'll also enjoy knowing that you
are one of
the very few weight trainers left in the world who has the courage to train HARD!
Make no mistake about it — the sandbag carry is one of the most demanding exercises
a man
can do. It is a cruel and merciless movement. The sandbag carry will develop
tremendous
muscular endurance, metabolic conditioning, and mental toughness. It also will give
you one
heck of a cardiovascular workout.
Old-time strong men used to be able to carry heavy loads for long distances. Why?
Because
they had FUNCTIONAL STRENGTH. The sandbag carry is a terrific way to develop
muscles that can do more than merely look good. For an athlete, it's one of the
best strength
builders ever invented.
GRIP WORK
After the sandbag walk, train your grip. Start with the pliers lift. Get two STRONG
pieces of
webbing about 12” long. They should be 1” wide. Loop the webbing under a deadlift
bar,
with each piece of webbing positioned where you would grip the bar. Take two strong
pliers
and use one in each hand to hold onto the webbing. Then deadlift the bar. Your
fingers and
hands will get a tremendous workout because you will have to exert maximum pressure
to
100

keep the pliers closed as you do the lift. When you hit the top position, hold the
bar for a
count of ten, then return the weight to the floor and repeat the movement. Do one
set of 15 to
20 reps.
After the pliers lift, do three sets of reverse curls with a 2”or 3” bar. Use
strict form. Use a
weight that makes it impossible to do more than 8 or 10 reps, and do as many as
possible on
each set.
Arthur Dandurand, a legendary French-Canadian powerhouse, could reverse curl
weights that
came close to body weight. His forearms had to be seen to be believed.
For the final grip exercise, do pinch grip work. Take a 25 to 50 pound smooth—sided
plate
with no rim or a small rim, and hold it with one hand in a pinch grip for as long
as possible. If
you can't find smooth—sided rimless plates, use two 25 pound Olympic plates, turned
so they
are facing one another with the smooth side out. Have someone time you so you
really make a
strong effort on this movement. Repeat the exercise with the other hand.
Pinch gripping is one of the few exercises that works the thumbs. The thumb is
CRITICAL
for overall grip strength. If you only train your fingers, you only train half your
grip. Some of
the old—timers — Herman Goerner and Arthur Saxon, for example — had TREMENDOUS
pinch
grip strength.
BENT LEGGED SITUPS
Finish the day with bent legged sit-ups, holding a barbell plate behind your head.
Do one set
of 15 to 25 reps. Yes, I DID say sit—ups. I know that crunches are the “in” thing
nowadays, but
for REAL ab strength, you need to do bent—legged sit—ups and leg raises with weight
attached
to your feet.
Alan Calvert explained the secret of abdominal development in SUPER STRENGTH. At
page 42 he noted that it is quite possible to build the abdominal muscles through
isolation
exercises — i.e. crunches. But Calvert cautioned against the isolation approach. He
wrote:
“It is possible to develop the abdominal muscles in a certain way without bringing
out much
development on the front of the thigh. In my opinion, that is a foolish way to
develop any set
of muscles. Muscles are not just for appearance, but for use; and if your front-
thighs and
abdominal muscles are exercised in concert, they will be much better developed and
very
much stronger than if you attempt to develop the abdominal muscles alone.
Occasionally you
see a man who, by the so-called “muscle-spinning” process, has acquired quite fine
development of many individual muscles; but it is very rarely that such men have
anything
more than the average strength Muscles developed in this way have some size and
some
shape, but practically no power and absolutely no coordination. The Germans used to
have a
complicated word describing this condition. When translated, it meant “A-man-who-
is-like-a-
shop-keeper-who-has-all-his-goods-in-the-window-and-nothing—on-the-shelves-in-his-
store.”“
SESSION NO. 2
Start the day with the same sort of light aerobic warmup you used in the first
session,
followed by 8 to 10 reps in the clean and press with a 2” bar.
THE DUMBBELL CLEAN AND PRESS
Load up a pair of heavy dumbbells and clean them, then do five reps in the
simultaneous
dumbbell press. Do NOT do the reps in alternate arm fashion. That's the EASY way of
doing
the exercise. Push both bells up overhead at the same time.
Do a total of five sets. Make the first two sets progressively heavier warm—ups. For
the final
three sets, use as much weight as possible. Modern trainees usually lag far behind
the old-
timers when it comes to overhead strength, and dumbbell pressing can cure that
situation in a
hurry. Heavy dumbbell work is a terrific training tool for an advanced man looking
to inject a
bit of variety into his training sessions. The dumbbells are far more awkward and
difficult to
control than is a barbell, and with a heavy poundage, you will get an extremely
intense
workout.
101

A famous picture shows John Davis, the first amateur Olympic lifter to clean and
jerk 400
pounds, holding two l40—pound dumbbells in the “press” position after cleaning them
to his
shoulders. Davis is casually looking over at the photographer as if he were holding
a ham
sandwich in one hand and 3 Miller Lite in the other!
Do the dumbbell presses while standing instead of seated in order to develop the
trunk. The
“stabilizers” in the trunk and torso area have to work extremely hard when you
handle heavy
weights while doing any form of overhead lifting. A strong trunk is one of the keys
to total
body strength, and heavy overhead presses done while standing provide excellent
stimulation
for the trunk muscles.
Yeah, I know that most “modern authorities” say to do your presses while seated in
order to
avoid back strain. But I don't buy it. The way to avoid back strain is to TRAIN
YOUR
LOWER BACK, NOT PAMPER IT. Be a man when you train. Stand on your feet. Do
standing presses. Leave the seated stuff for the bunny rabbits, the geeksters, the
pencil-necks
and the wannabes.
THE BARBELL BENT-OVER ROW
After the presses do barbell bent—over rowing. Four sets of six reps. Start light
and work up in
weight. Do these with the legs bent a little and the back flat. Pull the bar close
to the thighs
and up to the lower abdomen, NOT to the chest. Performed in this fashion, the
barbell bent—
over row is the BEST exercise for the upper back.
FLOOR PRESS LOCKOUTS
Next, do floor presses in the power rack, setting the pins so you move the bar
approximately
four inches on each rep. Essentially, you will be doing heavy bench press lockouts.
Use a 3”
bar for these. The thick handled bar makes the exercise harder and more intense,
and helps to
develop the forearm, hands, thumbs and wrists while you are working the upper torso
with the
lockouts. You may wonder how a pushing movement can work the hands and thumbs, but
give the thick bar a try with a heavy poundage and you'll understand exactly what I
am
describing.
On the floor presses, do four progressively heavier singles and a total of three
singles with
your top weight. For example, you might do 315 x 1, 405 x 1, 455 x 1, 475 x 1 and
495 x 3
singles.
That's right, do SINGLES. The old—timers did lots of heavy singles. For strength
building,
single reps are tremendously effective.
THE ONE ARM CURL AND PRESS
For your next exercise, blast the entire arm from shoulder to fingertips with the
one arm
barbell curl and press. This is a new exercise. I learned it from Kim Wood. Here's
how to do
it. Imagine you did a one arm hammer curl and at the conclusion of the curl,
pressed the
weight overhead with one arm. No sweat, right? But now imagine you do the same
exercise
with a five foot exercise bar with ten or fifteen pounds on each end.
Think about it for a minute. Compared to a 12” or 18” dumbbell, the torque created
by the
five foot bar will be enormous. As you perform the curl you will have three and a
half feet of
iron working against your muscles from two different directions. Balancing the
little monster
is next to impossible — let alone lifting it. Find a weight that practically kills
you after five or
six reps - then do two sets per arm for as many reps as possible.
THE SANDBAG CLEAN AND PRESS
After the curl and press combo, clean a heavy sandbag and press it overhead as many
times as
possible. Lifting a heavy sandbag is far more difficult than handling the same
amount of
weight on a barbell. Compared to a barbell, a sandbag seems like a wildcat.
Pressing a 120 to
150 pound sandbag for ten or fifteen reps will “cook” your entire upper body! Many
of the
old—timers were world beaters when it came to lifting heavy bags of sand, flour or
cement.
102

THE TURKISH GET-UP
Next, use the sandbag to work your trunk muscles. Lie on your back, roll the
sandbag onto
your chest, then press it to arm's length over your chest (as though you were doing
a bench
press) and then STAND UP WITH THE SAN DBAG without letting it touch the ground!
How do you do this? Well, you transfer the bag (carefully!) to one arm, turn to the
side, brace
the free hand against the ground, draw up your knees and push with the free hand.
The old—
timers referred to this exercise as the Turkish get—up. Some of them — Otto Arco,
for example —
could do the Turkish get—up with a barbell or dumbbell heavier than their own body
weight.
Alternatively, lower the bag to the upper thighs, sit up, curl (or roll) the bag to
the shoulders,
get your legs underneath you and stand up with it. Other ways may occur to you as
you try the
exercise. The point is, any way you do it, moving from your back to your feet with
a heavy
sandbag in your hands is going to work the trunk muscles hard and heavy.
How many times do you do the sandbag exercise? It depends on the weight of the bag.
With a
light or medium heavy bag, do reps — perhaps shooting for a certain number of reps
in a
specified period of time, such as one or two minutes. With a heavier bag, you might
stick to a
couple of single rep efforts.
GRIP WORK
After the sandbag exercise, do some grip work. Start by looping a two inch thick
rope over
your chinning bar. (If you can't find 2” thick rope, use a large, extra strong bath
towel rolled
up into a rope, and covered with heavy duct tape.) Hold the ends in each hand and
do as many
chins as possible. When you cannot do any more chins, hang. Hang until you fall
off. (Try to
land on your feet when you hit the floor.) Do one set.
Next, loop your pieces of webbing over the chin bar, hold the webbing with the
pliers and
hang from the chin bar by the pliers. Do chins from that position if possible — if
not, just hang
until you fall off. Do one set.
For the third grip exercise of the day, use a lever bar or heavy sledge hammer. You
want
something with a handle of 24” to 30”, with five to eight pounds at the end. Lay the
bar or
hammer on the floor, kneel down and try to lift it off the floor and up to a position
where it is
extended at arm's length, parallel to the floor. Use one hand, holding the handle as
far away
from the weighted end as possible.
Do singles at first (assuming you can even lift the bar in this fashion — if you
cannot, use a
lighter or shorter leverage bar and work up), then do reps as you get stronger.
Alternatively,
use two hands and hold the bar at the end, like a baseball or cricket bat, and do
the exercise
that way. This works the heck out of the forearms and wrists.
SESSION NO. 3
PARTIAL DEADLIF TS
Use the same warmup sequence used on the other days, then do six progressively
heavier sets
of three reps in the partial deadlift. Pull the bar from roughly knee height. Use
blocks or a
power rack to position the bar if you train with a straight bar. If you use a trap
bar, position
the bar on sturdy blocks to raise it to the correct height. Do four progressively
heavier
warmup sets and two sets with your top poundage. For example, you might do 135 x 3,
225 x
3, 315x3,405x3 and495 x2x3.
Work your deadlifts very, very hard. The deadlifts develop rugged total body
strength,
including, above all, the hips and lower back. The hips and lower back are critical
areas for a
dinosaur. Harry Paschall used to hammer on this point in his writing. In his
outstanding book,
THE DEVELOPMENT OF STRENGTH (now available in a reprinted edition through Bill
Hinbern), Paschall wrote:
“The training of a man who is seeking strength will be considerably dijferent from
that of a
man who is merely molding a shapely physique. In the latter case, a great deal of
attention is
paid to individual muscles and to the front of the body (possibly because the front
is the
103

portion you can see readily in the mirror). The strength athlete is more concerned
with the
back of his body, because this is where power originates” [p. 54; emphasis in
original].
“Unless a man has a strong lower back,” Paschall added, “he may as well give up all
notion of
being a strong man.” (THE DEVELOPMENT OF STRENGTH, p. 54.) “All the power that is
used by a runner, a jumper, a boxer or a football player is delivered with his
lower back and
loins ....” (Id.). “1 cannot stress too strongly the importance of directing a
great deal of your
exercise toward the lower back.” (1d,). Paschall concluded with the following words
— words
that make a mockery of modern “sit on your butt, lie on your back, never stand on
your feet,
never train your lower back” training systems:
“Simply as a stimulant to vibrant health and vigor, exercise for the lower back is
the most
essential and rewarding labor any man can undertake, but for the strong man it is
imperative
that he consciously cultivate development of this region to the Nth power.” [THE
DEVELOPMENT OF STRENGTH, p.56.]
THE PARALLEL SQUAT
After the deadlifts, do five sets of five reps in the parallel squat, performed in
the normal style
rather than the bottom position movement used in the first session. Do four
progressively
heavier warmup sets and one set of five reps with your top poundage. Work hard. The
squat is
a builder of supermen.
Why do squats first and deadlifts second in session one, and the reverse in session
three? To
work the two exercises equally. The second movement will always take a bit of a
back seat to
the first. If you always did deadlifts first, your squat would suffer and vice—versa.
Also, notice that in session one you train the squat in the rack, including a heavy
partial
movement, and the deadlift gets full range work - while the reverse is true in
session three.
This adds balance and variety to your program.
THE FARMER'S WALK
To finish the day, do the farmer's walk with a pair of heavy dumbbells. Do five sets
of 100 to
200 feet if you use heavy bells. With medium heavy bells, try to do 1/4 of a mile,
resting only
when it is absolutely necessary to do so and for as short a period as possible.
This one will
work your entire body, including the grip, and if you do the exercise the right
way, you won't
have anything left for any other exercises.
SESSION NO. 4
Use the same aerobic warmup used on the other days, followed by one set of power
cleans
and presses with a 2” bar.
DUMBBELL BENCH PRESSES
Start your weight work with five sets of dumbbell bench presses or incline dumbbell
presses.
Do two progressively heavier warmup sets and three sets with your top weight. Do
five or six
reps per set.
THICK BAR CHINS
Next, do five sets of as many chins as possible, hanging from a two inch rope looped
over the
chin bar. If you can do more than ten reps in the first set, add a bit of weight.
These will
provide a great deal of exercise from the lats, while also working the biceps,
forearms and
grip extremely hard.
Alternatively, do your chins from a two inch bar. Thick bar chins are sheer, bloody
torture.
STANDING PRESSES FROM F OREHEAD TO LOCKOUT
For the third exercise of the day, do standing presses in the rack, starting with
the bar at the
top of the head and pushing to a lockout position. Notice what we are doing. In
session two,
you did a full range pressing movement with dumbbells, and later in the workout did
a partial
104

bench pressing movement with a barbell. In session four, you start the day with a
full range
bench press movement with dumbbells and later in the session do a partial pressing
movement with a barbell. This approach incorporates the best of several different
tools and
results in much better overall balance in the muscular structures of the shoulder
girdle.
THE GET UP (AGAIN)
After the partial presses, practice the “get up” with a heavy sandbag — the same
movement
used in session three. Follow this with two sets of hanging leg raises - doing as
many reps as
possible per set — one set (per side) of side—bends — and one set of bent knee sit-
ups holding a
barbell plate behind your head.
GRIP WORK
Finish the day with pinch gripping, following the protocol detailed in session one.
However,
do three timed holds per arm. Work as hard as possible on each timed hold -
actually try to
better your performance from one set to the next. You probably won't be able to do
so, but
TRY! The pinch grip work is all the grip work needed on this day, as the chins with
the 2”
rope (or 2” bar) will hit your grip extremely hard.
THE WRAP-UP
You now have at your disposal an excellent, highly varied, well balanced training
routine that
can bring amazing strength gains. Try this program, and you will discover an entire
new
world of endeavor. You also will build an exceptionally strong body, layered with
functional,
steel—hard muscle from head to toe — a body that can push, pull, shift or move
things — a body
trained to destroy an opponent in a football, rugby or wrestling match — a body
that is as
strong as it looks (or stronger) - and a body that leaves the pumpers, buffers,
toners, sculptors
and “scientific” trainees gasping in amazement. In short, you will build a
dinosaur's body.
Few men grow to manhood without at some time during their
early life passing through a period where their
greatest desire is to be a strong man...
Bob Hoffman
105

CHAPTER EIGHTEEN: KEEP IT SIMPLE!
Sport, like art, advances in various spheres to a point where
technique replaces imagination and natural instinct. When
that happens there has to be a return to basic princzple.
Alan Rose (quoted by Reg Park in “Strength &
Bulk Training/ or Weight Lifters & Bodybuilders”)
Strength training is a very simple activity. There are several different ways to do
it; here's the
approach that I prefer. My approach is not the only way to train, but it is a GOOD
way to
train. It is simple, basic, uncomplicated, easy to learn, and it doesn't require
fancy equipment,
training partners, or a coach. You can use it at a commercial gym or at home. It's
not
foolproof, but for most guys. it is very, very effective.
Train very hard on a small number of basic exercises and add weight to the bar
whenever it is
possible to do so. Train two or three days per week. Do squats, deadlifts, power
cleans, power
pulls, power snatches, barbell bent—over rowing, bench presses, standing presses,
push
presses, grip work and a modest amount of auxiliary work for the abs, neck, biceps
and (if
you wish) the calves. Include some “lugging and loading” sessions where you lift
and carry
heavy awkward objects (sandbags, anvils, beams, barrels, logs, etc.) Walk with a
heavy
barbell on your shoulders or a pair of heavy dumbbells in your hands. Stand on your
feet as
much as possible when you train.
Do three or four exercises per session and mix them up from session to session. Do
five sets
of five reps on each basic exercise and one or two sets of 8 to 20 reps on the
auxiliary
movements. Do higher reps on squats if you prefer to do so; one set of 20 with all
the weight
you can handle is a time—tested builder of MEN! If you prefer, do heavy singles on
virtually
everything, as many serious lifters, myself included, like to do. Try singles, reps
and timed
holds on the grip work.
Get lots of rest and sleep. Eat plenty of good, nutritious food and take a high
quality multi-
vitamin mineral tablet with breakfast.
When you train, be aggressive — ATTACK the barbell. Work real hard. Concentrate
when you
lift. Be confident. Believe that you will succeed and you will.
The previous paragraphs distill most of what is important in weight training. They
summarize
the type of strength training programs detailed in Bob Hoffman's numerous books,
the
wonderful Milo and York training courses, Alan Calvert's SUPER STRENGTH, George F.
Jowett's THE KEY TO MIGHT AND MUSCLE, Mark Berry's PHYSICAL TRAINING
SIMPLIFIED, Dr. Randall J. Strossen's SUPER SQUATS, Bradley J. Steiner's A
COMPLETE GUIDE TO EFFECTIVE BARBELL TRAINING, John McCallum's KEY'S
TO PROGRESS, Harry Paschall's “BOSCO” books, Peary Rader's MASTER
BODYBUILDING AND WEIGHT GAINING SYSTEM, Paul Kelso's POWERLIFTING
BASICS, TEXAS STYLE, Jim Witt's ABC'S OF POWERLIFTING, Doug Hepbum's training
courses, Reg Park's STRENGTH AND BULK TRAINING course, and just about every other
decent book, course or article ever printed on the topic of strength and power
training.
IT'S NOT THATCOMPLICATED!
Now think about it for a second. If I can take the best books, articles, and
courses ever written
and summarize their basic message in a couple of brief paragraphs, then this
strength training
stuff can't be too darn complicated.
And it isn't. Sure, you can go out of your way to make strength training sound like
a
complicated activity, and there are plenty of guys who do so — including most of
the guys who
write about the topic. But in reality, strength training is not a complex endeavor.
As Kim
Wood has told me many times, “Strength training isn't rocket science.” And he's
right!
Strength training is a simple, uncomplicated activity. It's hard to do, of course,
but it's not
hard to learn WHAT to do. If you were to read any one of the books listed above,
you'd have
106

a darn good understanding of the basic requirements for building muscular strength.
In fact,
you'd know more about the topic of productive strength training than 99,9% of all
the people
who train with weights the world over.
Which brings us to the following question: IF STRENGTH TRAINING IS SO SIMPLE,
WHY DO SO MANY PEOPLE FAIL TO GET RESULTS?
Good question, eh?
Here's the answer: PRODUCTIVE TRAINING SEEMS TOO SIMPLE TO WORK, SO
PEOPLE IGNORE THE PRODUCTIVE SYSTEMS AND LOOK FOR COMPLEX
SYSTEMS THAT DON'T DELIVER.
I wish 1 had a nickel for every article ever published that featured some sort of
high—tech,
insanely complicated training system that promises to turn you into Hercules in a
matter of
weeks — usually without sweating, ahnost always without heavy training and
INVARIABLY
without hard work. These are the articles that appeal to the muddled masses of
myopic
mullets that keep the exercise industry alive and well. These are the articles that
attract the
pseudo—trainers, the talkers and the wannabes.
MEN AND M ULLE T S
A training article is a mirror that reflects a man's soul. If a MAN sees an article
that promises
to transform the human body WITH NO EFFORT in six short weeks, he tosses the
article into
the nearest waste basket. If a MULLET reads the article, he figures he is onto
something
really good, follows the article to the letter and never gains an ounce.
MEN read training articles that are basic, direct and uncomplicated. Mullets read
articles that
detail training programs so Byzantine that Wood's rocket scientist couldn't begin
to
understand them.
MEN read articles that emphasize the importance of heavy weights, hard work,
concentration,
progression and intensity. The rest of the world doesn't like these articles. Face
it. The
majority of those who lift weights prefer the fluff stuff: articles that allow the
reader to
pretend he can grow bigger and stronger without heavy training, hard work or sweat.
Most guys really don't want to get bigger and stronger. Gelling bigger and stronger
is hard
work. It requires effort. It's so much easier to READ about training than it is to
TRAIN! And
just look at the type of nonsense the armchair brigade loves to read: the endless,
look alike
articles about tri—sets, super sets, compound sets, pre-exhaustion, marathon
pumping/blasting/blitzing routines, the two time per day split routine, the three
time per day
split, the “three days on, one day off ’ split routine, the four day per week
split, the six day per
week split, exotic isolation movements, sophisticated “space age” training
equipment, bio—
rhythms, computers, slow motion reps, time controlled reps, “sculpting,” “shaping,”
“toning,”
body resistance training, plyometrics, secret training systems from Eastern Europe,
periodization, and insanely complicated training cycles, all of it packaged with
pretty pictures
of pretty “champions” and all of it presented with a staggering array of numbers,
charts,
graphs, and a vocabulary that seemingly includes every seven syllable word ever
invented and
a number of similar monstrosities coined especially for use in the article at hand.
The guys who read about “enhancing the metabolic bio—enervation factors,”
“preliminary and
post—exertional non—specific nutritional fortification of resistive developmental
reprogramming. or “coaxing systemic grth through non—specific applied intensity
factors”
are not truly interested in building size and strength. And the guys who write that
sort of
drivel have no idea what real training is all about.
If YOU enjoy that sort of claptrap, stop reading now. This book is NOT for you. On
the other
hand. if you would like to drop a heavy dumbbell on the head of any clown who
generates
that sort of neurotic idiocy, keep reading. You're my kind of reader.
Do you want to get bigger and stronger? I mean, REALLY big and REALLY strong?
Then do this: stop trying to make your training complicated. Forget about this
theory and that
theory. Don't over—analyze the situation. Quit wasting time on arid intellectual
debates. Leave
the theorizing for the rest of the world.
107

THE PROGRAM
Go to the gym and train.
Follow this program. It's about as basic as it comes. You might not understand
everything
about the program, and it might be at odds with some of the pet theories you have
been
reading about — in fact, it probably is. The point is, however, that the program
will trigger BIG
GAINS in any lifter who gives it a try.
Train two days per week. Allow three to four days between training sessions. Monday
and
Thursday is good, Tuesday and Friday is fine. Wednesday and Saturday is also fine. If
you
wish, forget about the calendar week and simply train every third or fourth day.
You will use two different training programs, one on day one and the other on day
two. The
two sessions allow you to divide your exercises so each session is fairly brief and
you can
apply maximum focus, intensity and effort to each exercise you do.
Start the program with medium heavy weights on each exercise and take a couple of
weeks to
work up to the top weight you can handle on each movement for the required number
of reps.
At that point, try to add weight to the bar whenever it is possible to do so.
Constantly strive to
increase your training poundages. Remember, we are doing something called “weight
training.” WEIGHT is important. In fact, it is critical. You MUST add weight to the
bar over
and over and over. To become a weight training success, you need to push your
training
poundages to VERY high levels.
CONCEIVE. BELIEVE. ACHIEVE!
How heavy? Heavier than you ever imagined! Never sell yourself short when it comes
to
training poundages.
Last year I lifted 300 pounds with the first two fingers of my right hand, using a
finger ring
purchased from IRONMIND ENTERPRISES. A week before that I lifted 200 pounds with
the middle finger of the right hand. The other day I did a 700—pound hand and thigh
lift using
only the first two fingers of each hand. How did I do it? I did it because I refused
to set limits
on what I could lift. I never DOUBTED what I could do. I BELIEVED I could train my
fingers to handle big weights, and as a result, I did.
If you BELIEVE in yourself you can accomplish incredible things. All it takes is
belief. Give
yourself a chance. Don't give up before you get started. I've probably been
training for longer
than many readers have been alive, and I speak from YEARS of experience when I say
that
you CAN and WILL achieve your training goals. I KNOW you can do it. Let my belief
become your belief See your ultimate success as a foregone conclusion. Believe you
can —
and you will!
HARRY PASCHALL'S OPINION
One of the all—time greatest writers in the history of the Iron Game, Harry
Paschall, nailed this
point to the wall. He wrote:
“Just to dream you can lift 300 pounds is no sign you can do it. You must build the
necessary
cords and sinews and muscle fibers to handle such a weight, or you may be in for a
rude
awakening. However, the weight trainer who consistently dreams a dream and works
and
exercises to achieve it, is quite apt to accomplish just about as much as he sets
his
subconscious mind to do.
It is, therefore, important to the seeker-of-strength that he lift the horizon of
his dreams to
make sure they are high enough. If you are content to dream of a 200-pound lift,
then quite
likely that is as far as your inner urge will carry you. If you dream 300 pounds,
then that, too,
is a very real possibility. If you lift your sights and dream of 400 pounds, you
have a very
good chance of making it.
Let us have bigger and better dreams, for they will lead us to bigger and better
men.” [THE
DEVELOPMENT OF STRENGTH, p. 69,]
Having said THAT, here's the training program: simple, basic and uncomplicated.
Nothing
fancy. The sort of stuff the other guys would never DREAM of doing because it
doesn’t seem
to be sufficiently scientific. The sort of stuff the arm—chair experts never tell you
about. The
108

sort of stuff MEN do. The sort of stuff the old—timers used to do. Stuff that
involves basic
equipment, basic exercises and good old fashioned hard work. The sort of stuff that
builds
strength, power and muscular size.
DAY ONE
Start your training session with several minutes of light calisthenics, rope
skipping, jogging in
place or similar cardiovascular work. This is to get you warmed up and ready for
the heavy
stuff that is to follow.
PARALLEL SQUATS
Your first exercise will he the most important of the entire week: the barbell
squat. Do four
sets of five reps. Start light and add weight on each set, working up to your top
weight for five
reps. The idea is to do three progressively heavier warm up sets followed by one
set that
almost kills you. Of course, the final set is the one that is going to trigger gains
in muscular
strength and size.
Why do the warmup sets? Why not jump straight into the heavy set and go for broke?
There
are several reasons. First, the warmup sets help to reduce the risk of injury.
Second, the
warmup sets help you develop and maintain good exercise form. Third, the warmup
sets
allow you to practice concentration, visualization and all of the other mental
skills so
fundamental to training success.
Fourth, and perhaps most important, the warm—ups teach you the success habit. What
do I
mean? Think about it. It is much easier to tackle an all—out set with a goal of five
reps AFTER
you already have done several sets of five reps with lighter poundages. Why is it
easier?
Because you have developed a pattern of successful five rep sets. The final set is
merely part
of the pattern.
Another way of looking at the final set of five reps is by comparing the weight to
the
poundage handled on the third set. Let's say I am doing squats and I decide to do
five reps
with 405 pounds. Mentally, that sounds like a daunting task. “FIVE (!) reps with
FOUR
HUNDRED AND FIVE (!) pounds wow, that sounds heavy!” But if I already have done
135 for five reps, 225 for five reps, and 315 for five reps, then all I am doing is
taking the
same standard weight jump of 90 pounds per set and doing my final set of five reps.
Phrased
in those terms, the set sounds challenging but not impossible. Thus, the lighter
sets serve an
important purpose: they allow me to approach the final set with the CONFIDENCE that
is
required to move a heavy poundage.
GO HARD AND HEAVY ON YOUR SQUATS! The squat is greatest builder of men in the
history of the Iron Game. Squats are the single best exercise you can do. Squats
will literally
TRANSFORM your body. Attack your squats like a CHARGING GRIZZLY. Work them
hard EXCRUCIATINGLY HARD. Give them everything you have — then give them some
more. You won't believe the results.
STANDING BARBELL PRESSES
After the squats, do four sets of five reps in the standing barbell press. Use the
same
progression as on the squats: three progressively heavier sets of five reps followed
by one all—
out set of five reps with every ounce of weight you can handle.
The standing barbell press is a tremendous exercise, and one that has fallen into
neglect over
the past 20 years. That's a shame, because me standing press is one of the best
exercises a
man can do. The beauty of the standing press is that you must keep the entire body
hard, tight
and controlled as you press the weight. You don't simply flop down on a bench, but
rather,
you BECOME the bench. This works me heck out of the all important stabilizers
throughout
the upper and lower back, the sides, and the waist. In addition, of course, you
work your
shoulders, traps and triceps into the ground. Treat the standing press as a very
important, very
critical exercise. It will pay enormous dividends in muscular size and strength.
109

BARBELL BENT-OVER ROWING
Next, do barbell bent—over rowing. Same sets and reps, same poundage progression.
Kill
yourself on the final set of five reps. The barbell bent—over row has gotten lots of
bad press in
recent years, and as a result, many now believe it is a dangerous exercise. I
disagree. I think
the barbell bent—over row is one of the very best upper body exercises a man can
do, and I'm
not alone in that belief Peary Rader, Bradley J. Steiner, Dr. Randall J. Strossen,
John
McCallum and Reg Park have said the same thing. Sure, the exercise is TOUGH — but
that's
one reason why it is so effective. Seated cable rows may be more comfortable than
heavy
barbell rowing, but they are virtually ineffective when compared to the real thing.
Push your
barbell rowing (if I can say that about a PULLING moment!), and push it hard.
Of course, you need to do the exercise the right way. Pull the bar to your lower
abdomen, not
to your chest. Slide it right up your legs. Keep the knees bent and the back flat.
And if your
back is too weak to do the exercise without rounding, then TRAIN YOUR LOWER BACK!
The “soft and gentle” crowd claims the bent over row can hurt your lower back. They
also
urge you to avoid Olympic lifting. Terrific combination! If you can't do bent—over
rowing
because of a weak lower back, the BEST thing you can do is a couple of months of
serious
back building with Olympic—style pulling movements. Once you can clean, pull and
snatch
big weights, you'll darn well be able to handle similar poundages in rowing. And
you never
would have had the problem in the first place if you had included Olympic movements
in
your training from Day One.
Back to the program!
THE FARMER'S WALK
For your fourth exercise, do the farmer's walk with a pair of heavy dumbbells. Do
one set.
Walk for time or for distance. Go as far or as long as possible. Keep going until
the bells fall
out of your exhausted fingers. This is a terrific movement for grip strength, and
when you
handle heavy weights, it becomes a terrific exercise for the entire body as well as
a
tremendous conditioner. Dr. Ken Leistner (owner of the Iron Island Gym) and Dick
Conner
(owner of The Pit) both love this exercise, and between the two of them, they have
developed
THOUSANDS of weight training successes. Give the movement a try, work it hard,
stick
with it for awhile, and you will see why the Farmer's Walk ranks as one of the best
all—around
movements there is.
THE WRAP-UP
After the Farmer's Walk, do two sets of 8—15 reps in the bent legged situp. Hold a
plate behind
your head. Strong abs are of VITAL importance for any would—be powerhouse, and the
bent
legged situp is one of the best ways to strengthen the mid-section. Work them hard
and
serious.
Finish the day with one or two sets of any auxiliary movements you wish to employ:
barbell
or dumbbell curls, neck work with a head strap, or calf raises. If you feel like
skipping the
auxiliary moves, that's fine. Be careful not to overdo the auxiliary stuff — a total
of one to three
auxiliary exercises for no more than two or three sets each is ALL you should do.
You don't
want the secondary stuff to detract from your efforts on the big movements.
DAY TWO
Begin with the same overall warmup you used in day one.
HEAVY BACK WORK
Next, do a heavy pulling movement — i.e., a heavy back movement. Do regular
deadlifts or
stiff legged deadlifts, using an Olympic barbell, a Trap Bar or heavy dumbbells. If
you prefer,
do power cleans, power pulls or power snatches instead of the deadlifts. For my
money, the
cleans, pulls or snatches are the best back builders a man can do. Give them a try
and see for
yourself
1 10

For the deadlifts, do four sets of five reps — same as on day one. For the cleans,
pulls or
snatches, do four sets of five reps if you like, or, if you prefer lower reps due to
the more
technical nature of the lifts, use triples or doubles and add an extra warmup set.
For example,
you might try five progressively heavier sets of three reps in the power clean,
power pull or
power snatch, with the final set being the “go for broke” set.
Heavy pulling movements are CRITICAL for anyone interested in developing the
maximum
in total body power. Your lower back is a vital zone. Turn it into 3 POWER zone.
Develop a
lower back that looks like a pair of boa constrictors are crawling up your spine.
Far too many
lifters ignore their lower back. This is ALWAYS a mistake. The lower back may not
show up
like a nicely pumped biceps when you throw a pose in front of the mirror or flex the
old body
to impress the pretty girls at the beach, but it is far and away the most important
area of a
man's physique. Make up your mind — NOW — to get very, very strong on your pulling
movements.
Far too many modern trainees focus almost exclusively on the upper lats and
virtually ignore
the lower back in their training. This is a SERIOUS mistake. It also is one that
misguided
trainees have been making for many years. In 1924, Alan Calvert noted (at p. 57 of
SUPER
STRENGTH):
“It is easier to build muscles across the upper back than on almost any other part
of the body.
So most men who take up exercise show results there more quickly than in their arms
and
much sooner than in their legs. Again, upper-back exercises are so easy, and cause
such little
fatigue, that the beginner is tempted to spend all his time at such exercises. Many
a man has
had a reputation as a “Strong Man ” because he shows up well when he has his
picture taken
in this pose; whereas, if he had a full-length back view taken, it would reveal
that the lower
part of his back, his haunches and his legs, showed no more development than that
of the
average 16-year-old boy. Understand me, upper-back development is important, but
not
nearly as important as development in the lower part of the back.” [Emphasis in
original].
BENCH PRESSES
After the back work, do bench presses. Use barbells or dumbbells. If you wish, use
the power
rack and position the bar so that you begin each set from a dead stop at the chest
(with the bar
resting on pins set so it grazes the chest at the start of each rep). Four sets of
five reps — you
know the drill.
Bench presses are one of the most productive movements a man can do. WORK THEM
HARD! Trying to develop maximum muscular size and strength without bench pressing
is
almost impossible. Bench hard, bench heavy and GROW STRONG!
If you'd like a little change of pace, try floor presses. What are floor presses?
Floor presses are
bench presses the way the old—timers used to do them - lying on the floor. Do them
in a power
rack, with the pins set so you can slide under the bar, lift it, set it back down
and wiggle out
from underneath.
The floor press is a BRUTAL exercise. It is totally strict — no bounce, no arch, no
cheat. You
also don't get the benefit of 3 lat thrust the way you do in regular benches. I rate
it as about ten
percent tougher than bench presses. And TOUGHER is BETTER in my book!
THE SANDBAG CARRY
Follow the bench press (or floor press) with the sandbag carry. Make yourself a
sturdy
sandbag of 100 to 150 pounds, grab it in a bear—hug and WALK with the monster as
far as
possible. Set a course and follow the course — a quarter mile on a track, around a
football field,
around a parking lot, around the block, down the street for two blocks and then
back
anything that forces you to work as hard as possible and brings you to total
collapse by the
end of the course.
I have a good friend, Bob Whelan, who is a strength coach in Washington, DC. You
may
have read Bob Whelan's articles about the sandbag carry. Bob loves this exercise.
He loves it
so much that he lets his clients call to cuss me out for suggesting he have them do
it. Problem
is, he makes them call after they do the exercise, and by that point, they are so
thoroughly
destroyed that all they can do is gasp and sputter. I get an average of one such
call per month.
1 l l

It's better than a personal 900 number service. Try the sandbag walk — I mean,
REALLY try it
— and you'll understand what I am talking about.
If the weather is lousy, substitute a little goodie I learned from Kim Wood. Stay
inside with
your sandbag. Pick it up and place it on a sturdy platform that's about 4' or 5'
high. (The back
of a pick—up truck works well, as does a loading dock; or build a solid platform
out of 2 x 4's.)
Lower the monster to the ground.
Repeat 100 times.
Collapse.
ABS AND EXTRAS
After the sandbag walk, do two sets (per side) of heavy side—bends. Remember, the
center of
the body is the center of a man's power - and that includes the sides just as much
as the lower
back and the abs. Don't treat your side—bends as a waist—reducing, shaping or
cosmetizing
movement. Treat them as a SERIOUS, no—nonsense, dinosaur—style strength builder.
And
remember this: the old-timers had tremendously strong waists, including the sides.
If you
don't believe me, try doing a side press or bent press with 150 or 200 pounds. The
average
guy who tries this will crumple like jelly — and his sides will crumple first. But
men like John
Y. Smith, Thomas Inch and Edward Aston could bent press up to 300 pounds, and
Arthur
Saxon could handle close to 400 pounds in the bent press. Maybe, just maybe, modern
lifters
have something to learn from these Iron Game Immortals.
After the side—bends, do any auxiliary exercises that appeal to you—or skip them.
You may
very well want to skip them. The sandbag walk is a FINISHER. You won't have much
gas in
your tank after you finish this one, and the side bends might take everything you
have left
after the sandbag walk.
That's the entire program.
THE SCHEDULE
When you schedule it out, it looks like this:
DAY ONE
1. Squat 4x5
2. Standing Press 4x5
3. Bent—over Barbell Row 4x5
4. Farmer's Walk (one time)
5. Bent—legged situps 2x8—15
6. Auxiliary work for neck, biceps or calves (optional)
DAY TWO
1. Bent—legged Deadlift, Stiff—legged Deadlift, Power Clean, Power Pull, or Power
Snatch 4 x
5 (or 5 x 3 for cleans, pulls or snatches)
2. Bench Press (barbell or dumbbell) (or floor press) 4x5
3. Sandbag Walk (one time)
4. Side—bends 2x8—15
5. Auxiliary work as on Day One (optional)
Sounds simple, doesn't it? That's because it IS simple.
Hard? Just try it.
WILL IT WORK?
Is this program TOO SIMPLE to work? Wouldn't a more complicated, “scientific”
program
produce better results?
Well, consider this. Let's assume we have a guy who trains on this program for ten
or twelve
weeks, takes a one week lay—off, then trains it again for ten or twelve weeks,
rests for a week,
1 12

then repeats the process a couple of more times. All in all, he trains on the
program (with a
couple of one week lay—offs every three or four months) for two or three full
years. He works
hard, always tries to add weight to the bar, gets plenty of rest and sleep, and
shovels down
plenty of good, solid food — steaks, chops, potatoes, rice, pasta, ground beef,
turkey, chicken,
fish (especially tuna fish), fresh green vegetables, fresh fruits and fruit juices,
bread, cheese
and milk.
Our hypothetical trainee might weigh 145 pounds at 5'9” when he begins the program,
and he
might handle weights as light as 50 or 60 pounds in the squat, bench press and
deadlift. He
might not be able to lift a 100 pound sandbag, let alone walk with it.
What results would I expect after two or three years of training on this program?
I'd expect
our 145 pound trainee to weigh at least 185 pounds, all of it solid muscle, and I
would expect
him to be handling close to 300 pounds for five reps in the bench press, about 350
pounds for
five reps in the squat and something like 400 pounds for five reps in the deadlift.
He’ll also be
a very well—rounded strength athlete if he includes some Olympic pulling movements,
works
extra hard on his overhead presses and trains his grip like a fanatic. Not too many
gyms have
guys who are well rounded enough to post good numbers in the bench, squat, and
deadlift,
and ALSO be able to do things like heavy overhead presses, power cleans and power
snatches
with impressive weights, bag and barrel lifting and unusual feats of grip strength.
That sort of
overall “balance” is well worth aiming for — and this program will help you obtain
it.
GENETICS: THE MODERN ALIBI
Some of you may think that results like this are only possible for the genetic
elite of the
training world. You're wrong. You've been brainwashed. You've been reading too much
modern day nonsense from the gentle blasters, the soft and gentle crowd and the
crybaby
brigade.
Far too much has been written in recent years about “genetic limitations.” Some
writers seem
to LOVE to tell you that you are doomed to a life of muscleless mediocrity.
“Measure your
wrists,” they say. “If your wrists are less than seven and one—half inches, you'll
be a midget no
matter how hard you try! But that's OK — there' s nothing wrong with being a
midget!”
BULL!
Guys, the worst mistake you can ever make is listening to any arm—chair academic
who tries
to tell you that you'll never be big and strong because you don't have “the right
genetics.” Far
too many men have built ENORMOUS levels of muscular size and strength EVEN though
they had small bones or were otherwise prime candidates for the genetic junk pile.
The guys who whine and moan about “poor genetics” are simply looking for an excuse.
And
the writers who cater to them are simply telling them what they want to hear.
If you want to make REAL progress you need to make a conscious effort to avoid
negative
people. Start by avoiding the “genetics are everything” crowd. Leave them to wallow
in the
meatless broth of their vegetable—based, bunny rabbit, self—pity. Be a dinosaur.
Cultivate a
MAN 'S approach. Be TOUGH. Expect to succeed. You will!
GIVE I T A TRY!
There are other training programs that can deliver similar results, but you can
only train on
one program at a time, so why not give THIS program a try? Test it for three or
four months.
Make it an honest test. Give your all to every top poundage set you do. Let
intensity,
aggression, focus and determination become your watchwords. Try to make each
training
session better than the one before. After a couple of months, take a look at your
training
poundages and your physique. You won't believe how well you have gained.
Remember, the best programs are the time—tested, basic programs that stress HARD
WORK
on a limited number of the most productive exercises. Productive training is
simple. The more
complex your training programs become, the less likely they are to deliver what
counts:
RESULTS!
Now, GO OUT AND TRAIN!
l 13

Perserverance, patience and determination will be repaid in
untold wealth, health, strength, self-reliance and fortitude.
George F. Jowett
Act well at the moment, and you have performed a good action
to all eternity.
~Johann Kasper Lavater
l 14

CHAPTER NINETEEN: CONCENTRATE!
Ideas shape the course of history.
~John Maynard Keyes
Dinosaurs know that the mental aspects of training are what ultimately determine
how
successful you are. Of all of the mental aspects of training, the art of
concentration is perhaps
the most important. As George Hackenschmidt noted many years ago, “Without
concentration
of thought, you are courting failure.” I was reminded of this one day when I was
still training
at a commercial gym. The story is true; the names have been changed to protect the
guilty.
THE BUNNY TRAINERS
At the gym one day, I saw Joe Wannabe breezing a “heavy” workout. He and his
training
partners were working chest and back. I was finishing up with 30 minutes on the
stationary
bicycle, so I was able to watch and listen to the whole thing.
They began their workout with bench presses. While they were loading the bar for
their first
set they got into some kind of political debate. I couldn't quite follow it, except
someone was
saying the President ought to be impeached. Joe got on the bench, took the bar and
knocked
off a quick ten reps. He continued to argue the impeachment issue during his set.
Joe's training partners each did a set, and then added 20 pounds to the bar for a
total poundage
of 155. Joe said he needed to “psyche up” for this set. He sat on the bench,
scowling
ferociously and sucking in huge breaths of air.
Kim Hotbody, the resident gym bunny that year, wiggled past him. She looks terrific
in
workout gear, but I always wondered why she wears high heels to the gym. I also
wondered
how long it takes to put on her makeup before each training session. Joe paused for
a second,
following her fulsome form with longing eyes.
Still staring in her direction, he lay back on the bench, took the bar and ground
out a ragged
set of seven reps.
“Damn,” he said, as he sat up. “That sure felt heavy — I was hoping to get 10 or
12.”
His eyes anxiously scanned the room, located Kim, and settled into a continuing
gaze of
ardent admiration.
“How many did you get last time?” asked one of his training partners.
“Huh?” Joe responded. “I dunno. Maybe 9 or 10. But I think we were using 150. I
don't have
time to keep track of things like that.”
Each of the training partners grunted out a set of five or six reps. They loaded the
bar to 175
for their final set. “I'm not getting much of a pump.” Joe complained.
“Maybe we should have supersetted with flyes or cable—crossovers.”
“Let's do a tri-set of dips, incline flyes and pec dec work.”
“Maybe we ought to do our bench presses with a wide grip, lowering the bar to the
neck,”
suggested the other training partner, “I heard that's how they do it out on the
west coast.”
“Let's do some triple—drop agony sets on the pec blaster machine.” said Joe. “We
can even do
negative resistance on the last set'“
The trio ambled over to the pec blaster unit, conveniently located next to a glute—
buster that
Kim was using (high heels and all).
“Do you think the President should be impeached?” Joe asked Kim as he began his
first
agony set.
THE MORAL OF THE STORY
Just in case you were wondering, Joe and his buddies are NOT being offered as
examples of
the proper way to train. Their shenanigans, however, offer a perfect illustration
of one of the
most common problems of trainees the world over: lack of concentration during one's
training
sessions. Joe and his buddies are wasting every second that they spend in the gym.
Why?
Because they are not concentrating on the task at hand.
1 l5

When you go to the gym, you go there to TRAIN. You don't go there to socialize. You
don't
go there to ogle the gym bunnies. You don't go there to talk politics. You don't go
there to
show everyone how hot you look in $200 worth of designer gym apparel.
When you perform any set of any exercise you are doing something that has a very
specific,
particular purpose. If you are doing a warmup set then the purpose of your
exertions is to
prepare yourself, mentally and physically, for the heavier set or sets that are to
follow. You
also are priming the motor pathways of the nervous system to allow your body to
work in
perfect form once you begin to pile weight on the bar. If you are doing a heavy
set, your goal
is to meet or exceed the number of reps that you have targeted to achieve with that
particular
poundage in that particular training session.
You are NOT merely performing four sets of eight or five sets of five simply because
that is
what is scheduled in your training program. Every set has a definite purpose and
when you
perform a set the achievement of its purpose should be the sole focus of your
attention.
Each rep also has its own unique purpose. Remember, if set is nothing but a series
of reps. In
any set of multiple reps, the initial reps — the relatively easy ones — must be
completed in
perfect form to help you maintain that all—critical form during the final rep or
reps of the set —
the ones where the bar feels like it is going to drive you through the floor and it
takes every
bit of determination that you possess to meet the targeted number of reps while
maintaining
proper form. The final reps — the incredibly hard ones — serve a different purpose:
that of
triggering increases in muscular size and strength.
Whenever you go to the gym you must go with a sense of purpose. You must know
exactly
what you plan to do. The exercises, weights, sets and reps — all must be selected
in advance.
Everything you do must be pre—determined. The purpose of going to the gym is to
perform the
exercises, sets and reps that you are scheduled to do.
Dr. Ken Leistner hit the nail on the head in an article titled “Purposeful
Training” (THE
STEEL TIP, Vol. I.No,6.June. 1985). He wrote:
“Training has to be purposeful to be ejfective. Every rep and every set has to
count for
something Training must lead to the attainment ofa goal.
Each movement in the program should serve to get you closer to the goal you have
set
before you.
All of this requires concentration. If there is any sort of training “secret” that
I can ojfer you.
it is this: the secret of concentration. Developing the ability to concentrate when
you go to the
gym is one of the keys to success for a serious lifter. If you develop this
ability, you are
guaranteed to succeed. If you fail to develop this ability, then your results will
be far, far less
than you desire.”
And don't think this is some sort of mumbo—jumbo or the brainchild of an arm—chair
theorizer.
In my own case, the ability to train or compete in a state of deep, focused, almost
hypnotic
intensity — a state of total concentration — has led me to five National
Championships and over
a dozen National, American or World records in the Submasters Division in drug—free
powerlifting competition. This stuff really works — more than anything else I know.
Parts of
what follows may seem a little strange or esoteric, but the system WORKS.
Fortunately, the ability to concentrate is not an innate gift. Anyone who is able
to read this
book can develop the ability to concentrate during his training sessions. All it
requires is
desire, concentrated effort and the implementation of a systematic approach to
concentration.
The system I use and teach involves the ten elements detailed below. If you study
these
elements and work hard to implement them in your training then you will develop the
ability
to concentrate like a master within 15 to 20 workouts. This may sound like a lot of
work with
little in the way of tangible rewards, but let me assure you that developing the
ability to
concentrate will do more for your progress than anything money could buy, and that
includes
all the designer supplements, the gimmicky new training devices, the latest
exercise machines
and all the super-duper training programs ever invented.
l 16

GOALS
The ability to concentrate begins with the formation of clearly defined training
goals. You
MUST determine exactly what it is that you wish to achieve from your training. Your
goals
should be stated as clearly and specifically as possible. Do not merely decide, “I
want to get
stronger.” Those are general goals, not specific goals. Instead of deciding you want
to “get
stronger,” decide that you want to develop the ability to bench 300 pounds, squat
400 pounds
and deadlift 500 pounds, all for one rep in good form with no training aids other
than a lifting
belt.
The goals detailed in the previous paragraph are long term goals. Long term goals
are
critically important to your training success. Equally important, however, are
short term
goals. An example of a short term goal is the desire to add 20 pounds to your
maximum bench
press over the next three months.
Goals are an aid to concentration because they focus your attention on what you are
trying to
achieve. It is much easier to develop the ability to concentrate on your training
if you go to
the gym with a definite idea of your short term and long term goals. If you go to
the gym with
nothing more than a general idea that you want to get bigger or stronger, there is
a much
greater tendency for the mind to wander. Your mind is like a locomotive engine. It
needs a
track to run upon or else it will roam helter—skelter across the countryside. Your
long term and
short term goals are the track upon which your mental engine must run.
YOUR TRAINING JOURNAL
One of Joe Wannabe's many mistakes was failing to keep attaining journal, (Did you
notice
how he could not remember what weight he used for his bench presses or how many
reps he
performed in his previous workout?) Joe needs to keep a training journal, and so do
YOU. I
mean each and every one of you. Developing the ability to concentrate during your
training
sessions without keeping a training journal is a little like cooking bacon and eggs
without
having any eggs.
Your training journal ties in to your short term goals. Before you go to the gym,
you need to
review exactly what you did during your previous training session. This tells you
what you
are capable of doing the next time you visit the gym. Your short term goal will be
to exceed
what you accomplished in the previous training session. If you handled 200 pounds
for three
sets of five reps in the bench press when you trained your chest last Monday, your
goal will
be to add five pounds to the bar and still perform three sets of five reps. If you
only get four
reps on your final set, then the goal in your next training session will be to stay
at that weight
but get five reps in all three sets. So it goes for each and every exercise you do.
Your training diary also allows you to compete with yourself from year to year.
Here is an
example. I do power rack bench presses from all sorts of different heights. I also
do them with
two different grips: my regular (medium) grip and a narrow grip. Obviously, I
cannot do all
heights and all grips during the course of any one workout. What I typically do is
work one
style for awhile and then switch to another style. This means, for example, that it
may be six
months or more between training sessions when I do “close grip bench presses
beginning with
the bar at chest height.” Given the passage of so much time, I have no way of
remembering
what weights I used the last time I did the exercise in that fashion or how my
progress went.
Using the training journal allows me to compete with myself by attempting to match
my
previous efforts rep for rep and pound for pound. Without a training diary to guide
me, I
would have no way of remembering my previous best in this style of performance and
no
clear idea what weights and reps to shoot for.
PRE-TRAINING FOCUS
To be most effective, your concentration needs to begin at least 20 to 30 minutes
before you
even set foot in the gym. If you decide to concentrate on your workout only after
you reach
the gym, you are selling yourself short. The better approach is to start thinking
about your
workout long before you arrive at the gym. Take your training diary, review it, and
write out
the exercises, reps and sets that you are scheduled to perform during the coming
training
1 l7

session. Think about your workout. If you drive to the gym, turn off your car radio
or change
to a music channel — you don't need to be distracted by some moronic talk show or
babbling
newscaster. If you can, drive over by yourself No need to be impolite, but
conversation at
this stage of the game is against doctor's orders.
As you travel to the gym mentally review the exercises, poundages, sets and reps
that you will
perform during your training session. Pretend you have a movie projector running in
the
center of your imagination. The feature is your upcoming workout. Picture the gym,
the
equipment, the loaded bars, and, as the star of the film, your very own self Watch
yourself
perform the sets and reps scheduled for this training session. Focus on the little
things — the
details. Imagine the way the bar feels when you grip it in your hands. Smell the
sweat, stale
air and liniment, imagine the way your abs push against your training belt as you
tighten it for
that heavy set of squats. Feel the sweat trickling down your face as you grind your
way
through a heavy set of deadlifts.
By the time you get to the gym, you will have experienced your training session
several
times. You will know exactly what to do and how to do it. There will be no
questions in your
mind because you will have reviewed a video history of what is about to transpire.
You will
feel an enormous sense of confidence. You won't wonder whether you will be able to
hit three
sets of five with 300 pounds in the squat — you've already seen yourself manage the
feat
several times.
For those of you who train at home, the principle is exactly the same. All you need
is 20 or 30
minutes without distraction in order to mentally rehearse your training session. If
family or
friends are too distracting at your house, walk around the block and do your
visualization that
way. This also serves as a mild aerobic warmup. If it is the middle of winter and
there is a
foot of snow on the ground, go to your training quarters and do 20 or 30 minutes of
light
aerobic work or stretching before you hit the weights. Use this time primarily as
an
opportunity to mentally rehearse the upcoming battle with the iron.
WARM UP SETS
By now, you know that in my own training I favor training systems that involve
several
progressively heavier warmup sets prior to the performance of the one or two heavy
sets of
any particular exercise. For example, I recommend the 5x5 training system, where
you do two
progressively heavier warmup sets of five reps and then do three sets of five with
your top
weight. One of the reasons I favor this training system is that it allows you to
develop the
ability to concentrate to the maximum degree. You do this by practicing the art of
concentration during your warmup sets.
Using a maximum weight for a given number of reps in any set is incredibly taxing.
It is
painful work. The sheer weight of the bar alone can be a distraction. So can the
pain. If you
tend to forget about concentration during your warmup sets and then try to
concentrate “out of
the blue” when the weight is at its heaviest and distraction is greatest, you are
doing yourself
a grave disservice.
A far better approach is to use intense, focused concentration on each rep of every
set that you
perform, including the warmup sets. Remember, concentration and proper exercise
form go
hand in hand. You need to concentrate on what you are doing in order to maintain
proper
form. If you perform your warmup sets in letter perfect form, it is much easier to
maintain
your form when there is a maximum weight on the bar. The same is true of the art of
concentration. If you concentrate as you perform your warmup sets, maintaining your
concentration and focus during a heavy set is much, much easier.
My mentor, Bradley J. Steiner, often wrote about the importance of concentration in
training.
He sometimes said you need to “think into your muscles” as you perform a particular
exercise. Other times he said you need to “become the muscle” that you are
exercising. This
concept is difficult to describe, but you really need to give it a try. Trial and
error will teach
you what we mean. But you need to do this on every set that you perform. You can
develop
the ability to “become your biceps” much more easily when you are doing a warmup
set with
80 pounds than when you are gutting out five reps with 120 pounds. As in most other
1 l8

endeavors, the principle of repetition is critical to your success. The more often
you
concentrate the better you will become at it. Any set performed without maximum
focus and
intense mental concentration is a wasted opportunity to further develop your powers
of
concentration. In contrast, any set that you perform with maximum focus, even if it
is a
warmup set, will be a significant step on the road to training success.
THE NO TALKING RULE
Those of you with a training partner need to impose the “no talking rule.” This
rule applies to
anybody who is beginning to concentrate or focus upon an upcoming set. The rule is
simply
this: any lifter who is beginning to focus on an upcoming set needs to be given the
opportunity to do so in complete silence. If the training partners know from
experience that a
word or two of encouragement is beneficial, then words of encouragement are
permitted.
Other than this, the training partners are not allowed to talk to the lifter, and
in NO
circumstances are the training partners allowed to stand around “shooting the
breeze.”
Talking about politics, girls, movies, or any other idle topic of childish chatter
is strictly
forbidden. The gym is a serious place. It does not have to be a silent place, but
it needs to be
treated as “sacred ground.” The chitchat belongs in other venues.
Any training partner who ever talks to you during the middle of a set, even a
warmup set, has
ruined an opportunity for you to advance a step on the road to self—actualization.
Tell him,
directly, plainly and bluntly, not to do it again. If he persists, find another
training partner. I'm
sorry if this seems unsociable, but weight training is not a social endeavor, it is
a serious
endeavor, and you need to surround yourself with serious people. So—called
“friends” who
can't keep quiet during a training session will poison your progress and bring a
halt to any
hope of impressive gains.
MORE MENTAL REHEARSAL
We have addressed the need for mental rehearsal immediately before your workout.
You also
should use an abbreviated form of this technique immediately before each set that
you
perform. Take at least 30 seconds before you begin your set (including warm—ups!)
and go off
by yourself — close your eyes — breathe deeply and rhythmically - shut out all
sounds and all
distractions — and visualize the performance of the coming set.
Begin with a mental image of yourself as you approach the bar. Watch yourself get
into
position. Experience the feelings, smells, noises and sensations as you perform the
set.
Always perform the same number of reps that you will perform in real life. Pause
between
reps, just as you would in real life. Make the sequence as authentic and realistic
as possible.
As you become better and better at this technique you can fine tune it to increase
your ability
to concentrate, One way to do this is to employ what I call the “tunnel vision”
technique.
Begin your mental movie by watching yourself stand at one end of a long, narrow
corridor.
The barbell is at the other end of the corridor. Nothing else exists in the entire
universe. There
is only you, the corridor and the barbell. As you walk toward the barbell the walls
of the
corridor narrow, mimicking the focus with which you will bring your concentration
to a level
of pinpoint intensity. As you grasp the bar, the walls of the tunnel close in, fold
into
themselves and disappear. There is nothing left but you and the bar. Now begin the
set.
Strange as it seems, this technique will work wonders for your ability to eliminate
distractions
and concentrate entirely, exclusively and totally on whatever exercise you are
doing when it is
actually time to begin your set. This is particularly true if you do your mental
rehearsal 10 or
20 feet away from the bar, so that the second the movie goes off you can begin
walking
towards the bar - mimicking the movie sequence where you are walking down the
isolated
corridor.
PRE-SETACTIVATORS: “SWITCHING IT ON”
Another little trick that sounds strange but works wonders is what I refer to as a
“pre—set
activator.” Imagine that your powers of concentration can be switched on or off
exactly the
same as you switch on a light when you enter a room. Your pre—set activator is the
mental
l 19

equivalent of flipping the switch to the “on” position. It can be any sort of
physical or verbal
command that you wish to use. You can say (either silently or out loud) “go” or
“on.” You
can clap your hands. You can do something a little more ritualistic if you wish:
slap your left
shoulder, slap your right shoulder, clap your hands, and say “go.” You can cross
yourself if
you are religious. I like to tap my forehead with my right hand — always three
times. Don't ask
me why I do this. I just do. It has no purpose at all other than serving as my
personal means of
“switching on” the power of concentration. Once the switch goes on, you could fire a
gun in
the air and I wouldn't hear it.
For best results, combine the “switching it on” technique with your pre—set
visualization.
Include whatever it is you do as a pre—set activator in the beginning sequence of
your mental
movie. This sounds a little crazy, but it is a terrific way of enhancing the
remarkable benefits
of both of these subtle performance enhancers.
FOCUSED CONCENTRATIONDURING THE SET
Immediately alter your pre—set activator, begin to move towards the bar. Look
directly at the
bar. It is critical that your gaze be focused directly on the bar to the total
exclusion of
anything and everything else in the world. The entire universe should boil down to
a single
point of reference: the barbell. Visually, things should be exactly the same as if
you were
indeed in a long, narrow corridor with bare walls, striding purposefully toward the
barbell.
When you reach the bar, close your eyes, summon all of your determination, focus
and mental
energy, take a deep breath, assume the correct position for whatever exercise it is
that you are
doing, and then begin your set. At this point, it doesn't matter if your eyes are
open or shut. In
either case, you really should not be able to see anything at all. If you are
looking in a mirror,
it should be as though you are not actually watching yourself, but rather, as
though you are
standing outside of your body watching it go through the motions of the particular
exercise
you are doing. If you do not use a mirror, you should be blind to your
surroundings.
Your entire focus should be on the performance of the exercise. Pay attention to
your body's
feedback. Your muscles constantly send signals to you. Are you on target as you
perform
each rep? Are you “in the groove”? Your body knows, even if you do not. Listen to
your
body!
You should count reps, but should do so almost automatically, without diverting
your
attention from the performance of the reps. As you approach the end of the set and
the reps
get harder and harder, your brain should be flashing an urgent signal over and over:
PUSH,
PUSH. PUSH. PUSH! It is exactly the same as if there was a physical link between
your
determination to complete the required number of reps in a set and the muscles that
are
moving the bar. You want the link between your determination and your muscles to be
crowded with messages telling the muscles to give it all that they have. As you
reach the
sticking point of the final rep of the set your mind should literally bombard the
muscles with
repealed messages urging the bar upward.
TAKING ITREPBYREP
If you are doing multiple reps in a set, break each one down and make it stand
entirely on its
own as far as your concentration goes. Don't worry about performing the next rep.
The next
rep will always take care of itself Focus entirely on the rep that you are actually
performing.
As I mentioned earlier, try to “become” your muscles. Tie yourself to the rep so
tight and
close that there is nothing in the world but you and the rep. As my friend Bob
Whelan puts it,
“Be here now!”
Far too many people rush their reps in order to complete a set as quickly as
possible. This is
exactly the opposite of what you should do. You should make each rep as productive
as
possible. For all practical purposes, each rep becomes an entire workout unto
itself. This
doesn't mean that you raise and lower at some artificially predetermined rate of
speed. It does
mean that you give each rep your absolute, undivided attention. Remember, no matter
what
you do you never will have an opportunity to again perform that repetition. You
only have
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one opportunity to do it right. Take advantage of that opportunity. Make the most
of it.
Perform each rep as though it were the last that you would ever perform.
THE SUCCESS HABIT
Earlier in this chapter I discussed the importance of performing all of your sets,
including
your warmup sets, with the same focused concentration with which you would approach
your
hardest, heaviest set of the day. This is an example of what I refer to as the
proper use of the
“success habit.” If you are able to successfully concentrate on the performance of
the lighter,
warmup sets, then you dramatically increase your ability to concentrate properly
during the
performance of your heaviest, hardest set.
For some lifters, cycling programs enhance this process. During the first portion of
a training
cycle, a lifter usually uses weights that are well within his existing
capabilities. Over time, he
gradually builds up to weights that require a maximum effort. During the building
up process
the lifter is always able to meet the number of reps targeted for any particular
exercise in any
particular training session. He also should be able to give each set the
concentration and focus
that I have described throughout this chapter. All of this will develop a
significant sense of
self—confidence. When he gets to the more difficult stage of his training cycle, the
lifter will
approach each heavy set with a firm belief in his ability to meet or exceed the
targeted
number of reps for that particular exercise on that particular day. He also will
have full
confidence in his ability to give undivided focus to each rep.
If you use cycles, make the most of your next training cycle. Work at developing
not only
your physical abilities throughout the course of the cycle but, in addition, your
mental
abilities. In the final analysis, it is the latter that will determine your training
success.
Don ’t accuse nature, she has fulfilled her task;
you mustfulfillyours.
~John Milton (a favorite
quotation of George Hackenschmidt)
Remember the story of the Spanish prisoner. For many years
he was confined in a dungeon... One day it occurred to him to
push to door of his cell. It was open; and it had never been
locked.
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CHAPTER TWENTY: MORE ON THE MENTAL ASPECTS OF
TRAINING
It is never too late to give up your prejudices.
NHenry David Thoreau
The material in this chapter and the previous chapter, is among the most important
in this
book. Pay careful attention to these chapters. Those of you who do will reap far
greater
benefits from dinosaur training than your less patient brethren who ignore or skim
this chapter
and concentrate only on the sections detailing exercises or methods of training.
Most people think that strength training is a purely physical endeavor. Nothing
could be
further from the truth. Training to develop maximum size and strength depends as
much on
the mind and spirit as on the body. In fact, of the two — the mind or the body —
the mind is by
far the most important. Bradley J. Steiner was absolutely correct when he noted:
“The biggest
fool on earth is the man who scoffs at the invincible power of the human spirit.”
If you don't believe this, consider something as simple as going to the gym for
your regularly
scheduled training sessions. Believe it or not, many people who train with weights
don't make
it to the gym on a regular basis.
Face it, guys, hard physical training is incredibly demanding. It is, in every
sense of the word,
a true “grind.” The vast majority of people who start weight training programs soon
quit.
They give up. They can't take it. They lack the tenacity, guts, determination and
desire that
are the trademarks of a champion.
You will be unusual indeed if you do not find that there are occasions when going
out with
your friends, keeping a date with your girlfriend, or just staying at home and
being lazy seem
far more desirable than going to the gym for yet one more battle with the iron. It
is at times
like these that the proper mental attitude is the only thing that will see you
through. If you do
not have a burning desire to succeed, a clear picture of the goals you wish to
achieve, and an
unshaken belief that you WILL achieve those goals, you probably will go out
drinking beer
with your friends instead of going to the gym. As Steiner noted: “You can make it
to the top
without a lot of things — but there never yet was a man who made it without the
RESOLVE to
do so”
Steiner also said “Persistence is the watch word. No matter what, keep at your
training.”
These two sentences are among the most important ever written about productive
training. Go
back and read them again. Write them on a piece of paper and carry it with you.
Read it once
a day. BURN THOSE WORDS INTO YOUR BEING.
Every champion in every sport has had moments when he really didn't want to do any
more
training. The ones who go to the gym under those circumstances are the ones who end
up
being champions. The ones who give in to the temptation to skip a scheduled
training session
are the ones who either fall by the wayside completely or live their lives in the
middle ranks
of the mediocre. Which group you will fall into depends entirely on the strength of
your mind
and the power of your spirit. As IRON MAN and MILO author, Anthony Ditillo, once
noted:
“It takes more than just picture gazing in magazines...”
BURNING DESIRE
Experience is not what happens to a man;
it is what a man does with what happens to him.
~Aldous Huxley
Unless you are one of the lucky few who is naturally gifted for rapid development
of
muscular size and strength, building a truly strong and muscular body will take
years of
steady effort. Take my own case, for example. It took me more than twenty years of
training
before I hit my lifetime goal of 400 pounds in the bench press. (Part of the reason
it took so
long was that I started training at such a young age — ten or eleven years old —
far too young to
122

build very much in the way of muscular size or strength. But even if I had started
training in
my 20's it would have taken quite a number of years to reach that 400 pound lift.)
The only
way I achieved my goal was by developing, cultivating, and nurturing a burning
desire to
bench press 400 pounds.
It is not enough to merely “want” to be big and strong, just the way you “want” to
have a new
car or you “want” the latest CD or tape released by your favorite recording artist.
What I'm
talking about is wanting something with all of your heart and soul. I am talking
about a
burning desire to achieve your goals, a desire strong enough to carry you through
any
adversity, no matter how great or how prolonged.
What I am talking about is a burning desire to succeed that is so strong and
intense you will
NEVER miss a workout simply because it might be more fun to go out with your
friends or
stay home and watch TV. I am talking about a burning desire that will see you
giving your
maximum effort on EVERY scheduled workout day that calls for such intensity. I am
talking
about a burning desire that will keep you going to the gym week after week, month
after
month, and YEAR after YEAR until you achieve your goals.
I am talking about a vision of future success and a burning desire to make that
vision a reality.
Read the biographies of great men and you will see what I am talking about. I am
talking
about approaching your training goals with the same type of drive, intensity and
sense of
purpose that motivated men like Sir Winston Churchill, Abraham Lincoln, Theodore
Roosevelt, George Washington, Thomas Jefferson, Ullyses S. Grant, Dwight D,
Eisenhower
and General George S. Patton. These are men who never gave up no matter what stood
in
their way. Each had a vision — a dream — a goal. Nothing could keep them from that
goal. You
see the same thing over and over in me lives of men who have “made a difference.”
Bradley J. Steiner, who guided my training for years via his books and his
wonderful articles
in IRON MAN, MUSCULAR DEVELOPMENT and STRENGTH AND HEALTH,
constantly emphasized the importance of the mental aspects of physical training. In
his 1974
treatise, A COMPLETE GUIDE TO EFFECTIVE BARBELL TRAINING, Steiner described
the one attribute shared by all self—made strong men throughout history:
“INDOMITABLE IRON WILL and an almost terrifiring burning DETERMINATION to build
himself up. A drive from within to be better and better, and still better. A drive
to face and
crash through any barriers that may appear.”
I was 17 when I purchased Steiner's wonderful book and read those inspiring words.
They
have guided my training ever since. Read them, absorb them, and make them a part of
your
very being,
Before moving to the next section let's talk about one related point. Your burning
desire for
success must be related to an ACHIEVABLE goal. All the desire in the world will do
nothing
but bring you frustration and heartbreak if you have set your heart and soul on
achieving
something that is, for you, physically impossible. Hence the importance of
realistic training
goals. If your goal in life is to bench press 400 pounds, and your frame is simply
not sturdy
enough and your natural potential not great enough to allow you to make such a
lift, then you
are not approaching things from a very rational perspective.
If you are in your 20's or younger and have not done much serious training, you may
find it
difficult to assess your ultimate potential for strength and power. In that case,
shoot to achieve
a 300 pound bench press, 400 pound squat, and 500 pound deadlift. These are goals
that ANY
average fellow who gets an early start in his training and who works HARD and
INTELLIGENTLY can eventually achieve. Only when you achieve those goals should you
turn your sights toward higher numbers.
One final point and then I'll move on. This is directed particularly at you younger
guys. While
a burning desire for success is crucial to the achievement of your training goals,
it must not be
allowed to interfere with other worthwhile aspects of your life: school, for
instance. I am
NOT suggesting that you give up everything else and devote your entire life to
weight
training. That would be foolish and idiotic.
Anyone who thinks that lifting weights is more important than going to school,
nurturing
meaningful social and family relationships, and working as hard as possible at
one's job or
career is crazy. The guys who devote their lives to nothing but training are the
guys who wake
123

up some time in their 30's or 40's and find that they have completely missed out on
everything
else in life. They are bums — self—made derelicts. Whatever you do, do NOT become
so totally
absorbed in your lifting that you give up on everything else in life.
SELF-CONFIDENCE
Concentrate your mind upon the idea
of acquiring health and strength.
The next mental attribute that you need to develop and cultivate is self—confidence.
You need
to believe that you WILL succeed and that you WILL reach your training goals,
whatever
they may be. This is particularly important if you are starting with a poor
foundation, if you
have never trained before or if you are an intermediate or advanced lifter who has
been at a
plateau or slicking point for a number of years.
No matter who you are, no matter what shape you are in at present, no matter what
good or
bad things may have happened to you in the past in connection with your training
endeavors,
remember this: you have in your hands a comprehensive, detailed guide to an
excellent
training system. I have worked long and hard to make this book as complete and
beneficial to
you as possible. It integrates my own twenty-five years of personal experiences with
training
advice from the best writers, coaches and teachers who ever graced the physical
culture
world: men like Kim Wood, Bradley J. Steiner, Dr. Ken Leistner, William F. Hinbern,
Charles Smith, David P. Willoughby, Harry Paschall, Dr. Randall J. Strossen, Dick
Conner,
Osmo Kiiha, Earle E. Liederman, George Hackenschmidt, Anthony Ditillo, Charles
Ross,
Alan Calvert, Mark Berry, Joseph C. Hise, George F. Jowett, Doug Hepburn, John
Grimek,
Bob Hoffman, Dennis Weiss, Vic Boff, Charles Teegarden, David Horne, John
Brookfield,
Thomas Inch, Reg Park, Roger Eells, Mike Thompson, Matt Furey and John McCallum. I
have trained with, competed against, judged and exchanged training ideas with many,
many
top competitors and coaches, including national and world bench press and
powerlifting
champions. This book combines all of the BEST from everyone who ever taught me
anything.
This is NOT a cheap training course that will work for some guys but not for most.
All that is required is that YOU give forth an honest effort on the training
programs that I
have outlined. I have provided the information and know— how. YOU need to provide
the hard
work. If you do, you may rest assured that you WILL achieve your training goals.
Believe in yourself Believe that you, like many others before you, will build your
muscular
size and strength to levels most men can not even imagine. Don't look at your
training as a
temporary experiment — something you are trying just to “see if it works.” Think of
your
training as something that is absolutely, without fail, going to produce the
results that you
desire.
There may be many people you know who will ridicule your training efforts and scoff
at the
idea that you will ever develop much muscular size and strength. (This may be
particularly
true for teenagers, but it really applies to trainees of all ages.) The same sort
of thing even
applies to advanced and intermediate trainers — a fellow who has reached an
advanced level of
training may have a personal goal of setting a state, regional or even national
record in lifting.
If he does, the odds are pretty good that the other fellows in the gym will tell
him that he is
“just dreaming.” Don't listen to negative influences like that. Disregard the
doubters and
doom—savers. Ignore the “wannabe's” who don't believe they really CAN be. As long
as your
training goals are realistic, you WILL achieve them. Others have done so, and there
is no
reason — NO REASON ON EARTH — why you will not be able to do the very same thing.
I would not have gone to the time and effort of putting this book together if I
thought that
most fellows who read it were going to end up by being disappointed. I don't expect
you to
fail in your training program, so why should YOU carry a burden of anticipated
failure? If
you think that you will fail, you will. Ruthlessly eliminate any and all thoughts
of failure from
your mind. Tell yourself that you WILL succeed. Tell yourself that you WILL achieve
the
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strength and size that you desire. Tell yourself that you WILL achieve your
training goals.
Approach your training with this type of attitude, and your success is guaranteed.
POWER TALKING AND A UTO SUGGESTION
Keep progressing and growing and striving,
After all, that's what life is all about.
NBradley J. Steiner
I can hear you now. “Burning desire,” you say. “Self-confidence. That's easy for HIM
to say -
he already benches over 400 pounds. I can only bench 150 pounds. A mere 180 would
bury
me! What good is self—confidence if you don't HAVE any confidence!?”
Whoa! Cool it, guys. There IS an answer: power talking and autosuggestion.
Psychologists are well aware that if you hear something enough times you eventually
come to
believe it. This is the basic secret of all types of propaganda — no matter how
wild or crazy, if
something is said often enough the people who hear it tend to believe it. As a
political tool,
propaganda has a well—deserved bad name. But the same basic principle is one that
you can
and should use in your own training, and one that can bring you exceptional
results. It is not a
complicated process and does not require a degree in psychology. All you have to do
is learn
to talk to yourself
I know this sounds crazy, but I literally mean what I just said: you need to learn
to talk to
yourself Here's how to do it. On your way to the gym, review the approaching
workout.
Think about the weights, sets, and reps that you plan to use in each of your
exercises.
Rehearse the entire workout in your mind. Convince yourself that you will handle
the
scheduled weights for the scheduled number of sets and reps.
Your mental dialogue might go something like this (if you are an advanced lifter
preparing for
bench presses): “135 x 5, warmup. Easy weight. No sweat. 225, five reps. No sweat.
Easy
weight. Baby weight. Lightweight, 275. Five reps. No sweat. Easy. 315. Working
weight.
Three reps. Easy. Easy. You can do it. You KNOW you can do it. Second set. 315.
Three
reps. You can do it. You've done it before. You KNOW you can do it. Third set. 315.
Three
reps. This is the one. This is it. Get this one. You want this one. You need this
one. Do it,
man, DO IT”
When you get to the gym and start to go through your workout, keep up the same
pattern
(silently, please!) before each set. Tell yourself you are going to make the
required number of
reps. Tell yourself the bar will feel light. Tell yourself the weight is easy for
you to handle.
Get mad at the bar. Tell yourself you are going to destroy it — drive it through
the ceiling — kill
it inch by inch - murder it pound by pound - whatever it takes to get your juices
flowing.
I have seen plenty of terrific lifters use variations of this technique over the
years. As a judge
at state, regional and national powerlifting and bench press competitions, I have
seen “power
talking” taken to such an advanced level that it almost resembles an art form. The
number of
top lifters who “talk to the bar” as they approach the platform and set themselves
for position
is astonishing. Curiously, the best lifters require and receive little in the way
of shouted
encouragement from the sidelines. They do it all themselves. Novices are the ones
who need
and receive encouragement from their buddies — largely because they haven't learned
to
supply it themselves. If this technique works for state, regional and national
champions and
record holders, it can work for YOU!
In strength training, as in other areas of life, mere are plenty of guys who do
nothing but talk.
Words without deeds are one thing. But remember this — deeds without words, words
spoken
to yourself, are difficult to accomplish. Give “power talking” a try. You will find
it is one of
the most effective training tools that you have ever tried.
125

VISUALIZA T I ON
Constantly see yourself in your mind’s eye doing MORE than
you currently do.
NBradley J. Steiner
Closely related to power talking is a technique called visualization. Visualization
is a mental
rehearsal system where you create a “home movie” that you silently play inside your
head on
your way over to the gym, while you are changing in the locker room, and
immediately
before each and every set. Don't be modest — make yourself the star of the movie.
The movie
should begin by showing a lifter approaching the bar. The lifter is YOU! You should
approach the bar carefully — set yourself up exactly as if you were preparing to
try a maximum
weight in an important competition. Pay attention to the details, they always
matter.
A pre—bench press “movie” illustrates these points. Watch yourself take the bar off
the racks.
See yourself lower it slowly and under control. Watch, as you pause at the chest,
pause,
pause, pause — wait for the “press” command - there it is! — now EXPLODE the weight
upward. See yourself drive the bar “through the ceiling” as hard and fast as you
can.
With practice, you will develop the ability to create a very vivid mental image of
each
exercise that you are about to do. When you have developed this ability you will
have yet
another highly useful weapon in your arsenal of training tools — one you should use
in each
and every workout you take, and one that can help propel you to greater heights
than you ever
believed possible.
POSITIVE REINFORCEMENT
Never flinch, never weary, never despair.
Power talking and visualization are techniques that can be used both at the gym and
at home.
Supplement these techniques with yet another means of positive feedback. Buy some 3
x 5
note cards. Pick out some inspiring slogans and mottos — ones that really appeal to
you. Stuff
like:
— A WINNER NEVER QUITS AND A QUITTER NEVER WINS!
— GO FOR THE GOLD!
— NO RETREAT. NO SURRENDER!
— YOU CAN DO IT!
— YOU CAN IF YOU THINK YOU CAN!
— POWER, POWER, POWER!
— 400 POUNDS!
If you don't like any of these, get a couple of books on positive mental altitude,
auto—
suggestion or power—talking. They are usually full of good, inspiring slogans.
Write your
favorite slogans on the cards - one per card — and post the cards where you are
bound to see
them every day — on the mirror where you shave in the morning, on the refrigerator
door, on
your desk at work, or on the dashboard of your car.
Do the same with your training goals. Let's say your goal at the present time is to
hit 300
pounds in the bench press. Get out the 3 x 5 cards, write 300 in big numbers on a
couple of
cards and post the cards in the same places mentioned above. Every time you see one
of the
cards, tell yourself that you CAN and WILL achieve your goal. By so doing, you will
maintain a constant barrage of positive imagery that will DESTROY any feelings of
uncertainly, doubt, fear, or failure. You will continually be telling yourself that
you CAN and
you WILL achieve the goal you so ardently desire.
You often see a variation of this technique at powerlifting meets, where a lifter
will use chalk
or a magic marker to write on his shin, lifting suit, wrist wraps or forearms the
amount of a
particular poundage that he is planning to lift at the meet. The guys who do this
are not
merely expressing a goal, but rather, are documenting something that has — in their
mind's eye
126

— already happened. They are not HOPING to lift the weight that is written on their
shin or on
their wrist bands - they feel as if they have already done so.
These techniques, like some of the others, may seem childish or trivial at first. Or
these may
seem too simple to do much good. Buy give them a try and in a very short period of
time you
will learn — possibly to your surprise — that they DO WORK. And remember this.
These
suggestions are not merely my ideas. They are training tools that men like Bradley
J. Steiner
and John McCallum have recommended for years. Why do those of us who write about
sensible and rational physical training continue to promote these ideas? We do so
because
they work. We do so because they are one of the critical elements of an effective
training
program.
Remember, the odds are good that we will never meet in person. Unless you drop me a
note
and let me know about your progress, I will have no idea how well you do by
following the
training principles detailed in this book. For all intents and purposes it will not
affect my life
in any way if you choose to follow these menial training techniques or if you
disregard them.
I am not selling you hypnotherapy tapes and I do not stand to gain or lose a penny
by
recommending that you try these principles. So why am I doing it? Why am I so
insistent on
the mental aspects of training? The answer is this: I WANT YOU TO SUCCEED. And to
help you succeed, I am giving you every possible training tool of which I am aware.
Now it's up to you. Don't disregard these training suggestions. Use them. Modify
them to suit
your own personality and your own way of approaching things. But integrate them
into your
training program and you may rest assured that you will reap tremendous benefits.
THE TRAINING DIARY
It is better to have an ambitious plan than none at all.
In an earlier section I described how you should mentally review your coming
workout as you
are traveling to the gym. This presupposes that you know what exercises, weights,
sets, and
reps are scheduled for any particular day, which in turn naturally leads to keeping
a training
diary.
Keeping a training diary is one of the most IMPORTANT things that you can do. Its
primary
importance is related to the mental aspects of training. Write down the sets, reps,
and weights
that you want to hit at your training session BEFORE you go to the gym. Look back
at what
you accomplished the week before and what you accomplished the week before that.
PLAN
what you want to do before you go to the gym to do it. Go to the gym with a clear,
detailed
and vivid picture of what you intend to accomplish that day. This simple procedure,
all by
itself, will starts to get you “psyched up” for a great workout.
In addition, keeping a training diary provides an invaluable way of monitoring your
progress
from month—to—month and year—to—year. It allows you to go back and determine
exactly what
principles and programs have worked best for you over the years. Were you to try to
reconstruct this information by memory alone, there would be no way of doing it.
So start keeping a training diary. Record each and every workout that you do. Save
your
diaries after all the pages are filled. Go back and look at them from time to time.
Doubtless,
you will learn much valuable information by reviewing what programs have worked
best for
you over the years. Remember, training success requires self—knowledge, and self—
knowledge
depends upon maintaining a careful record of each and every training session. A
training
diary is one of the most important tools for getting the most from your training.
If you haven't
done so before, start keeping one, and start TODAY.
127

CONCENTRATION
If you must train at a commercial gym,
let no one interfere with your routine.
If you have to, go into a corner by yourself...
Once you begin to train,
let nothing interfere with your concentration.
~Anthony Ditillo
When you are actually performing an exercise it is imperative that you concentrate
on the
exercise movement to the total exclusion of everything else in the world. (Go back
and reread
that sentence.) As Steiner aptly noted: “Distraction is as great a cause of failure
to a serious
physical culturist as it would be to a surgeon in the operating room'“
But how many guys CONCENTRATE when they train? Gyms are full of guys who try to
talk
to their buddies while they are in the middle of a set of squats, bench presses or
curls. These
are the same guys who have 11” arms or can only bench 130 after five years of
“training.”
(They also are the guys who seem to know everything there is to know about the drug
—bloated
“stars” of the Iron Game. Guys who can tell you Mr. Galactic's shoe size but don't
have a clue
about how to train themselves productively. In a word. “wannabes.”)
If you watch a dinosaur working out the one thing that will stand out in your mind
is the way
he shuts out the world when he is doing a set. It is almost as though there is a
transformation
to another plane of existence. The dinosaur's entire being focuses down to one
thing: the
proper completion of each rep in the set. There are no artificial facial
contortions, no grunts or
curses as the going gets tough, and no other signs of “pseudo—intensity” of the
sort so
commonly seen nowadays in training facilities around the world. THE DINOSAUR'S
ENTIRE LIFE IS BOUND UP IN THE PROPER COMPLETION OF THE NUMBER OF
REPETITIONS SCHEDULED FOR HIS SET, EVERYTHING ELSE IS IRRELEVANT.
NOTHING ELSE MATTERS.
The difference between the 150 pound wannabes and the 220 pound dinosaur is this:
the
dinosaur has learned the art of concentration. When he trains, he trains with a
mental focus
that doubles or even triples the benefit he receives from each and every rep he
performs. If
you want to become an advanced dinosaur, you MUST learn to concentrate during your
workouts. In Steiner's words: “For the duration of a workout you absolutely must
focus
exclusively on your training.”
As detailed in Chapter 19, concentration is an acquired skill. At the beginning,
you may need
to practice exercises at home in order to learn how to concentrate. No, these are
not weight
training exercises, they are concentration exercises. These exercises require you
to stand, sit
or lie in a comfortable position, in a quiet place where you will not be disturbed
and where
there are no external distractions. A quiet, dark room or one with low lighting is
ideal. Once
there, you will need something on which to focus your attention — something on
which to
concentrate. If you are in a dark room, a light or candle can be used. A piece of
paper with a
large dot in the center will work. Virtually anything that allows you to look at it
to the total
exclusion of anything else will do the trick.
Set a clock or timer for a 10 minute period and devote 10 minutes to concentrating
on nothing
but the “focal point” that you have selected. Simply look at it. At first, you will
find that your
gaze wavers and that you move your eyes to other things. Don't fight this, and don't
feel bad
about it. It is perfectly natural. When it happens, gently but firmly bring your
gaze back to the
selected object.
Focus your mind, as you focus your eyes, on the object. Let it absorb your being.
Let it
exclude all other thoughts. If another thought intrudes, gently take it and toss it
out of your
mind.
As you do these things, breathe slowly and regularly through the nose. You will
feel a
sensation of relaxation throughout your entire body. It will seem as though all of
your bodily
processes, including your breathing, have slowed to a marked degree. You will not
be able to
128

help noticing this, but don't let it become a distraction. Continue to concentrate
on the selected
object.
As you develop your ability to concentrate, combine it with visualization. Instead
of focusing
on a candle or a dot on the wall, focus on a mental image (visually projected onto
the wall)
that shows you achieving the success that you desire. Concentrate on this picture
and on
nothing else.
After practicing this exercise 10 minutes a day for several weeks, integrate your
concentration
into your workouts. Do this by using the loaded bar as the focal point of your
concentration.
Before you approach the bar to begin your set, concentrate on the bar, and block
everything
else in the universe out of your mind. The only thing that will exist for you is
the bar. Nothing
else.
Continue this focused concentration as you approach the bar and as you place your
body into
position to begin the lift. By so doing, you will start each and every set in a
deeply focused
state that has eliminated from your mind everything other than the need to push or
pull the bar
for the required number of repetitions. Maintain that focus until the set is
completely over and
you have placed the bar back on the rack or the floor.
It may take 10 or 20 workouts, but eventually you will develop the ability to block
everything
out of your mind other than the paramount need of completing the scheduled number
of reps
in your set. When you reach this level of focus and concentration, you will have
taken an
ENORMOUS step toward the achievement of your training goals.
PSYCHING UP
The key to hard work... is concentration. Make up your
mind, NOW, to go afteryour goal ofafinephysique and
physical power with burning, and with unswerving
DE T ERMINA T I ON /
NBradley J. Steiner
After you have mastered the preceding skills, the icing on the cake will be the
ability to
“psyche up” immediately before a heavy set. Psyching up is something that should be
reserved only for truly hard sets with your top poundages — sets where you are
pushing
yourself to the maximum. For anything else, it is a case of over—kill. Something
like shooting
pigeons with a cannon.
“Psyching up” is easy if you have mastered the techniques described in the
preceding
sections. The powertalking, autosuggestion, visualization, and concentration
techniques
discussed in the preceding sections will bring you very close to a “psyched up”
condition. The
only thing you need to add is a shot of adrenaline triggered by treating the set as
a life or
death confrontation between you and the bar.
I have a simple but very effective psyching technique that I use on my heavy sets.
It works
both at the gym and in competition. I'm going to describe it for you, but remember:
this is
BIG MEDICINE. Save it for truly heavy lifting. Over-use the technique and you'll go
stale
almost immediately. “Psyching up” can wear you out just as much as the physical
aspects of
heavy training. Be warned.
Let's take the bench press as an example. As I approach the bar I begin to
concentrate on the
bar and the bar alone. As discussed in the preceding section on concentration, I
focus my
entire self — body, mind, spirit and being — on the bar. Nothing else in the
universe exists for
me at that moment. There is ONLY the bar.
At that point, I begin to slow my breathing. Then I take a long breath, and
mentally prepare to
go to war. Life and death. No prisoners. Storm the beaches. I usually growl at the
bar. That's
right. I GROWL. I get mad at the bar. I create a situation where it's a battle of
strength and
will between myself and the bar. It's like the classic scene in the westerns where
the two
gunfighters face each other — in that final, long—awaited confrontation — for several
agonizing
seconds, that seem like hours — and then they draw. It's like two prize fighters
staring each
129

other in the eye immediately before they come to blows. And I tell the bar —
sometimes
silently and sometimes out loud — which one of us is going to win.
Then I take a deep breath, summon all my power, and ATTACK the bar.
Sounds crazy, doesn't it?‘ But believe me, it works. It is effective. It is
absolutely vital to
unleashing a burst of maximum strength. It is the type of thing that every champion
lifter
throughout the world does as a matter of course in competition. As a wise old
powerlifter
once told me. “GRAB THE BAR LIKE YOU REALLY MEAN IT AND SHOW IT WHO'S
THE BOSS!”
Everybody psyches up a little bit differently. Some are loud and some are quiet.
Learning
what works best for you will require some trial and error. Have patience. Keep at
it. Whatever
else you do, you need to find a way to unleash your inner strength. When you learn
to do this,
you will develop a level of explosive power that is frightening to the uninitiated.
One final point about psyching up. Some people are afraid that if they psyche up
they
somehow will lose touch with their surroundings and actually HURT their performance
rather
than HELP it. Nothing could be further from the truth. It is hard to explain, but I
know from
experience that it is very possible to maintain both an extreme level of arousal
through a
“psyche up” system and at the same time maintain full awareness of your
surroundings. You
will find that you can reach a state where you are extremely psyched up, step back
into the
ordinary world for a second, and step right back into your psyched up slate with no
difficulty.
I often had to do this in bench press contests, I would approach the bar in a state
of extreme
arousal and then have to stop for a second and explain to the lift—off man exactly
how I want
the bar handed to me. If I tried to give my instructions while I was in a totally
psyched up
slate I ended up growling incomprehensible gibberish, I found I was able to
approach the
bench in an extremely psyched state, tell the lift—off man how I wanted the bar
handed to me,
and immediately go back into a stale of extreme arousal. Similarly, you may find
that without
losing your psyche you are able to check the plates on the bar to be sure that they
are loaded
correctly or check the bar to see if it is loaded correctly.
CHARACTER
No matter how intense your desire is for muscles... you can
easily devote four or five hours a week to the hardest training
imaginable, and still live a full, normal life with regard to
marriage, intellectual pursuits, friends and a career. See that
you do this.
NBradley J. Steiner
There is still one critical, as yet undiscussed mental attribute of a dinosaur.
This is that rarest
of trails — character. There are plenty of guys who run around their gyms and lift
huge weights
or flex enormous arms, but who do not deserve a shred of respect. You know the type
of guys
I mean. The druggers. The muscle-blasters. The prima donnas. The sweat—hogs. The
narcissistic but insecure bullies, living under the mistaken belief that the entire
universe
revolves around them 24 hours a day. They are self-centered children, not men, and
certainly
not dinosaurs.
As Anthony Ditillo noted many years ago:
“There are too many lifters and bodybuilders today who have nothing to ojfer anyone
but the
ability to either lift up a heavy weight orflex a large arm muscle. These men are
only half
alive; they live in only a physical world. They have neglected the intellectual
sides of the
lives. They have neglected to feed their spiritual appetites. They are a very sad
breed of men.”
Dr. Ken Leistner made a similar point in THE STEEL TIP (Vol. 3, No. 3, March,
1987):
“[O]ne is better ojf working hard and briefly, leaving time not only for proper
recuperation,
but for family interaction and other pursuits. If one were to attend a powerlifting
contest or a
convention of university and professional level strength coaches, they would
immediately be
struck by the fact that everyone in attendance is obsessed with training or knows
nothing else.
Life is meant to be full and enjoyable and the attainment of strength and a well
conditioned
130

and developed physique can and should be an integral part of one’s life. However,
it is
neither desireable nor necessary to give up a family or social life in order to do
so, nor ignore
literature, music, art, or any of the other things that one feels enjoyment and
fulfillment
from.”
A dinosaur understands what Steiner, Ditillo and Leistner are talking about. He
demonstrates
that understanding in his life and in his lifting.
A dinosaur is a man with character. He makes a point of giving back to the Game
more than
he has received from it. He has time for others. He listens and responds —
enthusiastically and
in detail - to the training questions from the novices and intermediates. He helps
other people
whenever he can. He supports sensible, drug—free training in as many ways as
possible.
I know from personal experience that the top competitors in drug—free powerlifting
exemplify
the personality characteristics that we are describing in this section. These men
are fierce
competitors on the lifting platform but the best of friends when off it. They are
not the kind of
guys who come up with “excuses” if their performance falls below their
expectations. They
do not “bad mouth” the competition. They don't yell at judges or referees, they
don't curse
officials, and they don't concoct lurid tales of political gamesmanship if things
don't go their
way. They are the most supportive bunch of competitors that could be imagined in
any field
of endeavor.
One interesting thing about the top lifters is they always seem to be the guys who
voluntarily
help out at powerlifting and bench press competitions. These are the guys who not
only lift
but also serve as judges, spotters or loaders. They are the guys who step in and
help back spot
when someone is trying a 700 pound squat and three spotters are not enough. I
recall the 1993
NASA National Masters and Submasters Powerlifting and Bench Press Championships,
where the lifters who judged, spotted and loaded, had they been entered as a team,
would
have walked away with the team trophy without even breaking a sweat. The same is
true at
many major competitions, and it is something to which beginners and intermediates
should
pay particular attention. If you think about it, you will soon come to realize why
the best
lifters in competition are the most helpful and why they are the ones who tend to
“give back”
to the sport. When you realize why that is the case, you will have learned an
important lesson
— one of the most important that I have to offer.
Go ahead — right now — take a minute and think about what you just read. What am I
trying to
say? I have given you an extremely important piece of information. USE IT!
Here's a related point. You don't have to be a lifting champion to be a man with
character. If
you develop the characteristics of a champion then it doesn't matter if your top
bench press is
200, 300, or 400 pounds. A true champion is a man who has time for others. A true
champion
is a man who helps the Iron Game. A true champion is a man who makes a difference
in the
lives of others — not someone who has no concern for anyone else in the world.
I'll get off of the soapbox now. If what I have said strikes a responsive chord,
then you don't
need to hear any more. Just remember, words without deeds are useless. All the good
intentions in the world don't amount to a hill of beans unless you carry through on
them. As
Blake wrote, “The road to Hell is paved with good intentions.”
It is not enough to merely wish to be an inspiration to others and to serve as an
ambassador of
sensible physical training - you actually have to live the role. Give yourself five
minutes of
self—analysis (go on, do it right now!) and see whether or not you have met that
challenge. It's
a challenge that I am making to everyone who reads this book, and it's the one
single test I am
most interested in seeing each and every one of you pass with flying colors.
Aim to be all that you can be. Carry the hard lessons of self-
conquest and disczpline that you learn in your training into
every facet of your life.
NBradley J. Steiner
It is one thing to see the forward path and another to be able to
take it.
13 l

CHAPTER TWENTY—ONE: DO IT FOR YOURSELF
It is the duty of the free man to live for
his own self and not for others.
~Friedrich Neitzche
John Davis is one of my favorite dinosaurs from the past. The man was one of the
greatest
strength athletes of all time. He won the United States National Championship in
Olympic
lifting an incredible twelve times, won the World Championship six times, and was
Olympic
champion in two Olympics — and this was in a career interrupted by World War II.
Absent the
war, Davis doubtless would have won THREE Olympic gold medals.
Davis was the first man in history to clean and jerk 400 pounds in official
competition,
breaking that awesome barrier with a 402.2 pound lift on June 16.1951, in Los
Angeles,
California. He was undefeated in international competition from October 23, 1938 to
August
30, 1953, when the Canadian giant, Doug Hepburn, dethroned him as world champion in
Stockholm, Sweden.
Davis was one of only three or four men in the history of the world (historians
dispute the
number) to lift the enormous Apollon Wheels overhead, accomplishing the amazing
feat on
September 13, 1949. The Apollon Wheels were a huge set of railcar wheels. They
weighed
366 pounds and were connected with an axle 1.93 inches in diameter. The wheels and
axle
were frozen, rusty and bent - nothing revolved. For all practical purposes, the
wheel were a
solid iron barbell with a 2” handle. On September 13, 1949, Davis CLEAN AND JERKED
the wheels! Most strong men would be lucky to deadlift them! I've seen the tape of
that lift
and it's one of the most inspiring feats of strength you can imagine. What Davis
did on that
day in post—war France, nearly 50 years ago, ranks as one of the all—time greatest
feats of
strength in history.
HOWAND WHERE DA VIS TRAINED
Now check this out: Davis trained in the most primitive of training quarters — ALL
BY
HIMSELF — even during the years when he was World and Olympic Champion and a
legitimate claimant to the title of “World's Strongest Man.” In the April, 1993
issue of THE
IRON MASTER, Osmo Kiiha notes (on page 11): “For many years Davis trained alone in
the basement of a neighborhood church, on an old exercise set. Of course, he also
made the
rounds to the local clubs to train but the bulk of his training was done alone in
the basement.”
Can you imagine the sight of the greatest lifter and arguably the strongest man of
his
generation, hitting the iron like clockwork, cleaning, pressing, squatting, and
benching
weights that only a handful of other men could even approach, and doing all of it
alone in the
basement of a neighborhood church, using an old exercise bar instead of an Olympic
barbell?
Davis had no spotters, no coaches, no supporters, no fans. no training partners. He
had only
the most basic of equipment. For all practical purposes, he trained in a dungeon.
Davis' training program was as basic as his equipment. He did cleans, snatches,
presses,
squats, bench presses and virtually nothing else. He trained four times per week.
His workouts
lasted 90 minutes to two hours. He trained his cleans, snatches and presses with a
series of
progressively heavier warmup sets (dropping the reps in a 6/6/3/3/1/1 pattern,
followed by
eight sets of two reps with his working poundage. He did five sets of three reps on
the bench
press and five sets of five reps on the squat. Pretty basic stuff.
THE QUESTION
So here's the question: how did Davis build the strongest body of his generation by
training
five exercises on an abbreviated program with an old exercise bar in a comer of the
basement
in a neighborhood church, working all by himself, alone with the iron, without any
coaching,
guidance or assistance of any sort?
132

THE ANSWER
Here's the answer. Davis was a MAN. He had guts, courage, pride, tenacity,
willpower and a
burning desire to excel at his chosen sport. He didn't need mirrors to pump his ego
as he
pumped his body. He didn't need gym bunnies wiggling up to tell him how “buff” he
was
looking. He didn't need an entourage to support his efforts. He was able to do
everything he
needed to do entirely on his own, using only the strength of spirit that came from
within.
Nowadays, guys are into making excuses, “I can't get big because I have lousy
leverages.” “I
can't squat because I have bad knees.” “I can't deadlift because I have a bad
back.” “I don't
train heavy because I don't want to hurt myself — and besides, I just want to look
good.” “I
can't get a good workout because my gym doesn't have the latest equipment,” “I
don't use
drugs, so of course all I can do is pump and tone.” “I can't afford the supplements
I need.” “I
haven't been eating too well,” “It's too cold.” “I couldn't get all the sleep I
needed last night.”
“I had to study for finals.” “My shoulders are sore.” “ My stomach hurts.” “My wife
is mad at
me,” “My boss yelled at me,” “Work was extra tough.” “My knee wraps are too tight,”
“My
squat suit is too loose,” “The bar is bent.” “The floor is uneven,” “Capricorn is in
Virgo.” “I
cut myself shaving.” “I had a rough day at work — I can't concentrate today.” “I
had a fight
with my girlfriend — I can't train today.” Do any of those sound familiar? How many
times
have you heard one or more variations of these time—honored chestnuts?
JOHN DAVIS DIDN'T MAKE EXCUSES. HE WAS A MAN. MEN DON'T MAKE
EXCUSES!
The great thing about John Davis is that he was into training for himself, not for
other people.
He trained because he WANTED to train. He trained because it was his passion. He
trained
because he had a deep, burning need to elevate more and even more weight in his
chosen
sport of Olympic lifting. He wasn't training for the glory. He wasn't chasing
medals or
trophies, and he certainly wasn't in it for the money. He did it because there was
a part of him
that HAD to do it.
Davis never came up with excuses to skip workouts or have a lackluster training
session.
What he did with a barbell was far too important for excuses. Davis simply went out
and DID
WHAT HAD TO BE DONE.
Most guys who lift weights nowadays have absolutely no idea of the type of drive
and
determination that kept John Davis hitting the iron day after day, week after week,
in that
lonely comer of the church basement. Most guys would last about one workout if they
had to
train by themselves. Most guys would give up after two weeks if they were forced to
stick to
five exercises performed on an old exercise bar. Most guys would never be able to
train
without a constant barrage of ego—pumping from friends and fellow gym mates.
If you want to be a dinosaur, you need to be able to do what John Davis was able to
do. You
need to use your inner strength to keep you motivated. YOU NEED TO MAKE YOUR
TRAINING AN INTERNAL THING INSTEAD OF AN EXTERNAL THING -
SOMETHING YOU DO FOR YOURSELF IN STEAD OF SOMETHING YOU DO FOR
OTHERS. If you can't do it for yourself, you eventually will not do it at all — and
what you do
when you go to the gym will be a far cry from the type of effort you would give if
you were
doing it for yourself
A TROUBLING ASPECT OF MODERN TRAINING
One of the most troubling facets of modern training is that it is almost entirely
directed at
training for others rather than training for yourself Why do most guys train
nowadays? They
train to LOOK better. They don't train to be strong, they train to look “buff.”
They want to
shape — tone — cut — rip — sculpt — and define. Why? Not because they have a burning
desire to
be shaped, toned, cut, ripped, sculpted or defined, but because they want to look a
certain way
in order to gain temporary admiration from others. They simply want to attract
favorable
attention. The only reason they train is so that other people will compliment them
on the way
they look.
If you think about it, training in order to look pleasing to others is an
essentially feminine
endeavor, it certainly is not a masculine undertaking. How do women attract a man?
Through
133

their appearance. How does a man attract a woman? Historically, men attracted women
not by
the way they looked but by the things they did. A prime example would be a
Neanderthal
warrior who could kill and skin a cave—bear. He may not have been much to look at,
but a
woman would have wanted HIM for a mate, not some pretty boy who would run and hide
if
he saw his own shadow.
Weight trainers today are far too caught up in their personal appearance. It was
different fifty
or sixty years ago. Back then, guys tended to train simply to get stronger. Sure,
they got
bigger, and they always looked better as a result of their training, but the gains
in appearance
were viewed as a natural by—product of training for strength. You trained for
strength and you
ended up looking better as a byproduct of your strength training. You didn't train
to look
better. What's more, people who looked strong but couldn't back it up were viewed
as sissies
by the rest of the Iron Slingers. If you weren't strong, you weren't much of
anything, no matter
how pretty you looked in posing trunks.
WHAT WE NEED
The Iron Game desperately needs to regain its former emphasis on training for
strength rather
than training for appearance. Weight trainers need to internalize what they are
doing. They
need to train because they are doing it to satisfy a deep—sealed hunger in their
hearts, not
because they want the rest of the crowd to tell them how “cut” their legs are or
how “buff”
their chests are becoming. We need more men like John Davis — men who nailed
themselves
to their goals with grim determination and who trained with brutal intensity
because they
knew that nothing less would do the job.
If you wan to be a dinosaur, keep the example of John Davis in the forefront of
your
imagination. Train as if you were John's workout partner. Pretend you have one
occasion —
one supreme opportunity — to train with John on that old exercise bar in the corner
of that
humble neighborhood church. Make every training session one that John Davis would
have
been proud to join you in. Carry that attitude to every session. Be a man. Be a
dinosaur. Be
like John Davis.
Self trust is the essence of heroism,
~Ralph Waldo Emerson
It is not necessary to hope in order to undertake,
nor to succeed to persevere.
~Charles the Bold
Ah, but a man ’s reach should exceed his grasp - or what’s a
heaven for?
~Robert Browning
134

CHAPTER TWENTY—TWO: PERSISTENCE
To live means to have something definite to do -
a mission tofulfill...
Human life, by its very nature,
has to be dedicated to something.
~Jose Ortega y Gassett
A dinosaur's most essential attribute is a grim determination to succeed. Dinosaurs
have
patience. They have tenacity. They never quit. They never yield. They never give
in. They
always keep on going. It doesn't matter how long it takes to achieve any particular
goal — a
dinosaur will stay at it until he reaches the goal. It doesn't matter how many
stumbling blocks
lay in his path. A dinosaur understands that aches and pains, frustration,
discouragement and
periods of stagnation are common to all who train with weights. He doesn't enjoy
them any
more than does the next fellow, but he doesn't let them beat him.
YEARS OF EFFORT
What's the difference between (1) a dinosaur who squats 500 pounds and benches 400
pounds
with a 3” bar, and (2) a scrawny wannabe who never handles over 150 pounds on any
exercise and couldn't ROLL a 400 pound barbell if his life depended on it? In many
cases, the
real difference between the two men is at least ten years of hard work. That's
right — TEN
YEARS of hard, sweaty, agonizing, regular, consistent effort.
S T UNNED SILENCE
Many people who see an advanced dinosaur are literally shocked into stunned
silence. They
can't comprehend how a man can build his body to the point where he squats 500 or
more
pounds, benches 400 with a 3” bar, curls 170 with a 2 1/2” bar or does a seated
military press
with 250 on the 3” bar. They don't understand how a man can build a 50” chest or
18” arms.
They immediately start to look for a “simple” explanation for the dinosaur's power.
JUMPING T 0 THE WRONG EXPLANATION
One “explanation” always leaps to mind: drugs. At least half the guys who see an
advanced
dinosaur immediately decide the dinosaur is using steroids. “He benches 400 pounds!
He has
18” arms! He MUST be doing drugs. You can't bench 400 without drugs — it's
impossible. I
know a guy who uses roids all the time, and even he only handles 320! I could never
do 400
pounds without drugs. No one could! You can't get big without drugs. No one can do
it. It's
impossible!”
Then there is the “genetics” explanation. Many men who see an advanced dinosaur
will say to
themselves “He has it so easy! He's an EASY GAINER! The guy just has to look at a
barbell
and he gets bigger and stronger. Anyone could be as strong as him if they just had
the right
parents. He doesn't know anything about training. His program would never work for
ME! I
have bad genetics. I could never be like him!”
Then what happens? The wannabe sits back on his chrome plated wonder machine and
grinds
out a “hard” set of chest flyes with 40 pounds resistance. He doesn't bother to give
the
dinosaur's program a try. Why should he? He KNOWS it wouldn't work for him, because
(1)
he doesn't take steroids, and (2) he has lousy genetics. Listen to him talking to
himself: “Gotta
face facts, man. You're the human equivalent of a gazelle. He's a lion. You need to
train for
elegant symmetry and graceful proportions. Forget about the strength thing! Size is
for grizzly
bears! You better pump it and shape it!”
The wannabe has fallen into an all—too—common trap: he has sold himself short
because he has
failed to identify the one factor that is the major difference between his own
scrawny
physique and that of the advanced dinosaur: TIME! Advanced dinosaurs are not big
and
strong because of drugs. They are not big and strong because they are genetic
marvels. They
135

are big and strong because they have trained hard and heavy, and CONSISTENTLY, for
MANY, MANY YEARS. The wannabe missed this important point because all he saw was
the end result of many years of sensible, heavy training. He conveniently ignored
the long
years of blood, toil, tears and sweat that lay behind the end result.
There is an oft told story about a famous artist who drew a hasty sketch on a paper
napkin at a
restaurant and sold it for ten thousand dollars. Someone asked him how he could
justify
charging thousands of dollars for a work that took only minutes to complete, and
the artist
responded: “Behind that picture lay twenty years of daily effort to bring my skills
to where
they are today. Isn't $10.000 a fair price for twenty years of effort?”
Advanced dinosaurs are like the famous old artist. Their strength, size and power
are the
result of many years of regular, consistent, brutally hard work. And that brings us
to a very
important point: the need to persevere in your training for as long as it may take
to develop
the size and strength that will label you as an advanced dinosaur.
PERSE VERAN CE
Plenty of guys start out with a “gung ho” attitude when they begin to train with
weights. They
are burning with desire and bubbling over with enthusiasm. They go to the gym five
or six
days a week and train for two or three hours at a time. They do every exercise
under the sun.
They train as though their lives depended on it. They are totally, absolutely and
unreservedly
dedicated to their training.
Two weeks later they quit.
That's right, they QUIT. They give up. They wimp out. They trade in their barbells
for a big
screen TV and spend the rest of their lives watching MTV or the 24 hour a day
sports
channel. And if anyone ever asks, they are the first to say, “Yeah, I tried the
weight lifting
stuff, but it just doesn't work unless you take lots of drugs and have the right
genetics.”
Do you have any idea what the percentage of weight training drop—outs is? Try
something like
90% or more. That's right — by conservative estimate, 90% of the people who take up
weight
training GIVE IT UP in short order. That means that nine out of ten people who
start a weight
training program this month are going to have given it up by this time next year.
If you think about it, that's an appalling statistic. Properly performed, weight
training can be
of enormous benefit to almost anyone. There is no physical activity that can do so
much for a
man. Nothing else even approaches the results one can achieve through proper weight
training. And yet, nine out of ten people who give weight training a try give it up
in a mere
matter of months.
Part of the blame for the 90% drop-out rate lies with the idiot programs touted by
today's
“experts.” The modern—day toner/shaper/pumper brigade have made it almost
impossible for
beginners to obtain sensible, productive training advice. As a result, most people
who train
with weights do it WRONG! They hurt themselves, they overtrain, they get zero in
the way of
results and they naturally decide that weight training just doesn't work. So they
quit.
But another reason for the high drop—out rate is a simple lack of perseverance on
the part of
almost everyone who trains with weights. People quit training because they lack the
tenacity
to nail themselves to the Iron Game on a long term basis. They want immediate
results —
instant success — overnight gains. If it doesn't happen immediately, they are not
interested.
They don't want to think of training as a long term proposition, they want to think
of it as a
short term fix.
If you have a short term attitude, you will never achieve long term success.
One of the strongest men of all time, George Hackenschmidt, was right on the mark
when he
noted: “There are only two principal means of acquiring strength — exercise and
perseverance.”
Dinosaurs see training as 3 LIFE LONG commitment. Forget about the overnight
transformations. Forget about the 30 day wonder programs. We're talking about
years.
Decades. Lifetimes. And that means we are talking about a training approach that
will only
work for men who have a supreme degree of tenacity and perseverance: men who will
not
give up when the going gets tough, and who will not be turned aside no matter what.
136

HOW T O DEVELOP PERSE VERANCE AND T ENA CI T Y
How do you develop the degree of perseverance it takes to stick to your training
year in and
year out for the rest of your life? Well, if you have made it this far through this
book, you
obviously have a pretty intense interest in serious training. That's good. If you
lacked a deep—
rooted interest in developing superhuman strength and barbaric power, you would
never last
very long on dinosaur training.
SHORT TERM GOALS
The next thing you need to do is focus on the journey rather than the destination.
Do this in
two ways. First of all, take all of your long term goals and break them down into a
series of
short term goals. For example, if your long term goal is to bench press 400 pounds,
and you
currently are handling 135 pounds, set 150 pounds as your immediate short term
goal. After
you reach 150 pounds, shoot for 185 pounds. When you reach 185 pounds, set a new
short
term goal: 200 pounds. Then go to 225 pounds 250 pounds 275 pounds 300 pounds
315 pounds and so on.
Tie your goals to the plates you use: on an Olympic barbell that uses pounds
instead of kilos,
the big plates are 45 pounds each, and the bar is 45 pounds, so your initial dance
with the big
plates will see you using 135 pounds. Adding a 25 pound plate to each side is
roughly
halfway to a second 45 pound plate on each side — hence, the goal of 185 pounds.
The next
major goal is 225 pounds - the bar plus TWO 45 pound plates on each side. And so
on.
ENJOY YOUR TRAINING
The second way to develop perseverance is to enjoy your training— I'm deadly
serious about
that. If you approach your training as some sort of hated chore that you have to
force yourself
to complete, you are never going to be able to stick to it long enough to develop a
really
significant level of size and strength. You have to learn to love the hard work, the
effort, the
pain, the sweat, the forced breathing, the pounding in your temples, the churning
sensation in
the pit of your stomach, and the aching, burning flames of agony in your muscles. If
you don't
learn to love the feel of a hard, heavy workout, you will never make it to the
level of an
advanced dinosaur.
Most people focus solely on the end result of their training. That's a mistake. The
journey is
much more important than the destination. You have to enjoy the journey. If you
don't enjoy
your training — really enjoy it — then you will never be able to stick with it.
For a dinosaur, it is perfectly natural to enjoy your training. The harder and more
demanding
a session is, the more enjoyable it is — at least, if you are a dinosaur. Dinosaurs
have a deep—
rooted, almost primordial NEED to test their strength against heavy weights and to
do so
regularly. A dinosaur's training session is the high point of his day. It is the
time when he
feels most alive. The training session allows him to express his true self — the
self he has to
cover up in order to live in the everyday world and its myriad of castes, codes and
conformity.
During a workout the dinosaur is free to be as physical and animalistic as he
wishes. He can
be barbaric — brutal — primitive — atavistic. He can challenge the iron, grapple
with it, do
battle, and either live or die. The part of him that never finds expression in the
ordinary course
of an everyday existence may be unleashed in full force when he attacks the iron.
Those of you who know what I am talking about will recognize immediately the joy of
being
supremely alive when you battle with a heavy barbell. The feeling cannot be
explained to
those who have not experienced it. If what I am describing strikes any sort of
responsive cord,
then you are one of us — one of the dinosaurs. If it seems like meaningless mumbo—
jumbo, go
to the gym, train hard, train consistently, and try to sense what the dinosaurs
feel. Once you
realize what heavy training can add to your life, you will be one with the iron for
the rest of
your days. The very idea of EVER giving up on your training will be absurd — on a
par with
the idea of giving up on breathing. When you feel THAT way about your training,
consistency, perseverance and tenacity become second nature and at that point, your
ultimate success is a foregone conclusion.
137
Time and I against any other two.
~Beltazar Gracian
Any clever person can make plans for winning a war if he has
no responsibility for carrying them out.
13 8

CHAPTER TWENTY—THREE: THE IRON WILL TO SUCCEED
Beware the fury of a patient man.
~John Dryden
Dinosaurs come in all shapes and sizes, from all sorts of backgrounds, from many
different
countries, and from many different walks of life. However, they all share one
inflexible trait:
THE IRON WILL TO SUCCEED. If you lack this one essential ingredient, you will NEVER
be a dinosaur. Nor will you achieve much in the way of muscular size and strength,
no matter
how outstanding your genetics, how good your coaching or how advanced your training
facilities. Absent an iron will to succeed, nothing else amounts to anything. With
it, you can
transform yourself
Reg Park stated the issue perfectly in an old training course: “To continually
strive to handle
heavier poundages year after year requires a lot of patience and driving force.”
This is why
you MUST develop an IRON WILL TO SUCCEED.
TIME AND TENA CITY
Substantial increases in muscular size and strength do not happen overnight. They
take time —
in most cases, a great deal of time. Don't think you are going to train for a year
and be able to
bench press 400 pounds or show your 18” arms to the world. It just doesn't happen
that way.
It takes TIME!
Most men do not have the ability to stick to any particular goal for even a short
period of
time. Look at how many people start a diet or exercise program and give it up
almost
immediately. If Joe Average lacks the intestinal fortitude to stick to a diet long
enough to lose
ten pounds, how do you think he is ever going to manage to last the ten or more
years of
heavy training it might take to reach the 400 pound mark in the bench press or
develop those
18” guns?
Dinosaurs are different. Dinosaurs have the ability to nail themselves to their
goals. They set
their sights on what they want to achieve, then gear up and buckle down for an
extended
battle. They don't expect to achieve overnight miracles. They don't believe in 14
day
transformations. They can separate the real from the fantastic. They expect to have
to work —
long and hard — to achieve their goals.
MISSING THE MOST ESSENTIAL INGREDIENT
Any scrawny runt with an ego problem and a jealous streak a mile long can point to
an
advanced dinosaur and say “It was easy for him — he has great genetics — he
probably takes
drugs, too! I could be just like him if I had his genetics and his pharmacy bill!”
(Of course,
the scrawny runt who mouths these words is precisely the same guy who can't stick
to a
training program for more than a week or two, who studiously avoids squats and
deadlifts,
and who prefers to pump and “tone” because it seems to be more scientific, and
besides,
“everyone else does it that way.”)
But where does the truth really lie? Is the advanced dinosaur a genetically gifted
superman? Is
he a druggie? To what does he really owe his size and strength?
Well, if you have been paying attention, you already know that dinosaurs HATE
drugs. So
don't credit dianabol or its endless progeny. It isn't anabolic steroids that
account for the
dinosaur's size and strength. Not by a long shot.
Is it genetics? To some degree. Anyone who benches 400 pounds is almost always
going to
have a medium or heavy boned “mesomorphic” body structure. But you don't need “one
in a
million” genetics to become an advanced dinosaur. There are plenty of men who have
the
genetic foundation to build truly enormous degrees of muscular size and strength,
and almost
all men have the ability to develop levels of size and strength that would shock
the average,
untrained man.
139

PUTTING GENETICS INTO PROPER PERSPECTIVE
The role of genetics has been horribly distorted by the muscle media. For many
years,
genetics were hardly mentioned at all. One of the only people who even mentioned
the
subject was Peary Rader, who frequently warned readers of IRON MAN not to copy a
champion's training program because it would be too severe and taxing for the
average man.
Rader often noted (in words or substance) “The superman has natural advantages
which you
do not have!”
But hardly anyone else paid much attention to the impact of genetics until Arthur
Jones began
writing about genetics in his articles and books published in the early 1970's. As
in so much
of his writing. Jones simply stated the obvious: that genetic factors play a
substantial role in
one's ultimate levels of size or strength.
The response from the muscle media and commercial interests was overwhelmingly
negative.
Why? Because if genetics were partly responsible for Mr. Everything's development,
then
how could you sell courses, equipment or supplements that supposedly could turn Joe
Average and Peter Puny into godlike title winners regardless of any genetic
factors? In other
words, telling the truth about the role of genetics was bad for business. So the
initial response
was to pretend that Jones didn't exist and the phrase “genetic potential” had never
seen the
light of day.
But after five or ten years, we saw a new and more cunning response to J ones'
discussion of
genetic factors. The magazines began to freely acknowledge the role of genetics,
but did so in
a way that helped to further deify the title winners. Whereas the mighty moguls of
the muscle
media once raved about so—and—so's “awe—inspiring biceps,” they now raved about his
“unparalleled genetics.” Genetics soon became little more than another tool in the
arsenal of
the publicists.
You probably realize by now that I don't deify bodybuilding champions. (In fact, I
don't like
them, don't respect them and have no interest in them whatsoever.) I certainly
don't think they
are “supermen” because they have good genetics for bodybuilding. Why? There are two
reasons. First, no one is responsible for his genetics, so giving credit for “good”
genetics is
silly. You might as well give credit to someone for being a natural blonde.
Second, many bodybuilding champions have genetics that are not too much different
than
those of quite a number of relatively “average” men. The difference lies in the
title—winner's
drug bill. This has been established repeatedly over the past 20 years by instances
of
bodybuilding champions who went off their drugs for one reason or another and who
lost
their heavy development almost overnight. Without his drugs, the guy with the
“super
genetics” often isn't very much at all.
The same is true of lifters and other strength athletes. Many powerhouse lifters
lose strength
and power at an enormous rate when they go off the drugs. My good friend, Bob
Whelan,
recalls a former lifting buddy who went on the juice and had his bench press go up
by 80 or
90 pounds in a matter of months - from 310-320 to 400 pounds. Then the guy started
to have
some side effects, got scared, went off the drugs, and lost an average of TEN
POUNDS on his
bench in every subsequent workout. Think about it: the 400 pound bencher hits 400
on
Monday, 390 on Thursday, 380 the following Monday, 370 the Thursday after that, 360
the
next Monday, 350 the following Thursday, then 340, 330, 320, and 310. Sort of like
a
snowman in the summertime.
Mike Thompson has seen the same thing — lifters on juice who squat 600 or 700
pounds, stop
taking the drugs, and lose 100 to 300 pounds (or more) off the squat in a matter of
weeks.
Sure speaks well for their “super genetics,” doesn't it?
WAS IT REALLY GENETICS?
Anyhow, let's go back to the topic of advanced dinosaurs and genetics. Is it really
genetics
that lets an advanced dinosaur bench press 400 pounds with a 3” diameter bar, squat
500
pounds or heave a 250 pound sandbag up onto his shoulder? Maybe it is if the guy
can do that
sort of thing after the end of his first year of training. But what about the guy
who takes TEN
years — or LONGER — to build up to that sort of performance?
140

GENETICS OR PERSEVERANCE?
I have a friend who can squat 500 pounds, wearing no support gear other than a
lifting belt.
And he doesn't just dip his knees or do a partial movement. He does a solid, top of
the thighs
below parallel, squat — one that would pass easily in any powerlifting meet
anywhere in the
world. He does it with a regular YORK Olympic bar and he does it with a cambered
bar
purchased from IRONMIND® ENTERPRISES (the well—named BUFFALO BAR). How
long did it take him to get there? Was it genetics or perseverance? Read Greg
Pickett's story —
told in his own words — and YOU decide:
“Let's face it; there are no shades of gray with the squat. You either like the
lift or you don 't.
Those of you who don 't like to squat and consider it dangerous are probably the
same people
who prefer “squat substitutes, counting the seconds of the movement, and shaping
and
toning. If that's the case, you probably are not reading this book. For those few
on planet
Earth still interested in heavy lifting (drug-free) for the pure joy of it, please
allow me to
share my recent training experiences with the squat.
First, some background is in order. I never used steroids and I never will. I
competed in PL
meets from 1984-1985, and from 1987-1993. One of the major reasons I stopped
competing
was the ridiculous allowance of support gear. My best competition squat was 633
lbs.
However, I realize that the 633 squat did not demonstrate “my” strength because of
the stress
absorption ejfect of support gear, i.e., suit and wraps. After many telephone
conversations
with Brooks Kubik (I must have gotten on his nerves, but he was patient with me!) I
decided to
squat with only a lifting belt as support gear. Brooks also influenced me with
single-rep
training. Singles, I reasoned, would allow me to use heavier weights in the squat
with decent,
reproducible form.
My squat form is very simple; feet wider than shoulder width, toes turned out, head
up, chest
out. The bar rests in a very natural groove on the traps. On the descent, I sit
back, reaching a
depth where the top of the thigh at the hip joint is below the top of the knee
(below parallel).
On the ascent, I keep my knees apart as pulling the knees in on the ascent is
dangerous. It is
far better to keep the knees apart as the stress remains on the larger hip and
thigh muscle
groups and increases your poundage potential. I admit to forward lean on the
ascent.
Videotape review reveals, however, that my back is flat on the upward drive. The
ascent is
accomplished by driving back on the bar (tough with a BUFFALO BAR - more on that
later)
and moving the hips forward.
The following is a chronology ofsome of the training sessions in the push to my
goal ofa
working weight of 500 x 1. Please note: I did not cycle or use any Eastern European
periodization program. The key ingredients in the success achieved were guts,
persistence,
and time. No food supplements were used during this time, just good solid food. I
train alone
in my basement gym at very odd hours (6:00 AM) sometimes. A lifting belt was the
only
support gear used.
March 19, I994—Squat— I35x3, I35x3, 235x], 325x], 405x10x1.
April 20, 1994— Squat—-I35x3, I35x3, 235x], 325x], 375x1,430x8x1.
May 15, I 994—Squat—T op sets of 43 6x5x1 .
September I 6, I 994—Squat—T op sets of 440x5x1 .
November 21, I994—Squat - 440x8x1.
December I], I994—Squat - 45 0x5xl.
December 22, I 994—Tried to squat. Back severely strained from overzealous
stretching.
At this point. I obtained a BUFFALO BARTM from IRONMIND® ENTERPRISES. This bar is
thicker than a regular power bar. The thickness greatly reduces the “whip” of the
bar. The
bar is almost “dead” when driving out ofthe hole. This is a positive as itforces
the lifter to
push harder.
January 26, 1995—Squat - Top sets of 460x4x1. Used BUFFALO BARTM. As you can see, I
added weight when I felt strong. I did not follow a preplanned program of weight
increases.
March 21, I 995—Had flu virus. Fell horrible. Trained anyway. Top sets of 41
0x3x1 .
April 18, I 995—T op sets of410x18x1. I wanted to do this as I read that Louis
Abele squatted
400x18 consecutive reps. The 18 singles took 73 minutes to complete.
141

May 29. 1995—Squat - Top sets of425x12x1.
I then began to reduce the number of top sets, with the goal of heavier and heavier
poundage
on the squat bar. The name of the game is sheer poundage in decent form, not how
many reps
you can pump out (even single reps).
June 30, I995 — Squat — I40x3, I40x2, 250x], 320x], 390x], 461x3x1. Used BUFFALO
BAR '. The 461x3x1 was constant on squat day until August 23, 1995.
August 23, [995— Squat— I40x1, 250x], 340x 1, 400x], 465x2x1.
October 6, 1995—Squat - Lifted at a gym in Clearwater, Florida while on vacation
(TOO
much chromel). I45x1, 235x], 345x], 415x], 465x], 475x]. Personal record with no
suit or
wraps.
I had been hungry for 500x] for some time. I fell ready for this poundage as it had
been
“bothering” me.
October 30, I995—Squat—Used a regular power bar. I35x1, 235x], 325x], 4] 5x1,
500x].
November 9, I995—Squat—Used the BUFFALO BARTM. The 500x] with the BUFFALO
BARTM was tougher than the same lift with a regular power bar. This is due to the
“deadness ” of the BUFFALO BARTM.
Five hundred pounds is now a working poundage that I will hit in many workouts in a
row.
When the body is ready for more poundage, I will add it to the bar. It's as simple
as that.
Please allow me to blow afew weight training “truths” out ofthe water.
“Singles don't build strength. They merely test it.” My squat training consisted
entirely of
single reps, first multiple single reps, then later progressively heavier single
reps to a top
single rep set. At 248 lbs., the 500x] is a personal record that I never would have
achieved
with multiple rep sets.
“You need to train in cycles, reaching a top, pre-planned weight. Then, take a week
ojf
reduce the poundage, and rebuild again to an even higher single. ” NO! The only
time I took
ojf from lifting was when I had the flu and the December, 1994 back injury. I
trained as heavy
as possible all the time. Cycles do not work for me.
“You are a short man; therefore, the squat should be an easy lift for you. ” Please
note that
my first workout without suit and wraps was on March 19, I994, 405x10x1. It took a
little
over 19 months for me to reach 5 00x1 , with a lifting bell as the only support
gear. If the squat
is “easy” for me, then why did it take 19 months to achieve 500x] ? Time and
persistence are
AL WAYS necessary to achieve any major goal on any lift!
“You need to have a specific day of the week for each lift. ” While consistency is
important,
the best recovery occurred for me when I allowed 10 days between squat sessions, I
trained
other lifts between squat days. However, the sheer poundage necessitated more
recovery from
the squat sessions.
“You need to do leg extensions, leg curls, and calf work in order to stabilize the
knee, and
strengthen the ligaments and tendons.” BULL! The only lower body moves I do are
squats
and deadlifts (regular and straight-leg). If progressively heavier squat singles,
without knee
wraps, don 't strengthen ligaments and tendons - I don't know what will I
A word about aches and pains. YOU ARE GOING TO HAVE THEM IF YOU LIFT
HEA VILY/ ACCEPT THAT FACT! Use ice, mild stretching, and aspirin and MOVE ON/ To
quote Brad Steiner, “When pulled muscles, sore, tired, and aching body areas scream
at you
to quit, you must simply put the discomfort out of your mind. Success comes to the
lifter who
PUSHES and KNOWS HOW to push. ” (Steiner: Your Guide to Success in Powerlifting:
The
Bench Press.) T hat's more than enough about that subject.
Do I expect you to do things as I 've done them on the squat? No. My only purpose
in writing
this is to share training experiences. I want you to persevere in your training and
reach goals
that seem impossible now. If an average trainee like myself can back out of the
rack and squat
below parallel with 500 lbs., then YOU can reach your goals as well.
BEA THICK, POWERFUL, SON-OF-A-GUN/”
142

PEARYRADER: MR. INSPIRATION
Peary Rader, founder, editor and publisher of IRON MAN magazine for fifty years, is
one of
the best examples ever of a man with iron determination and an unshakable will to
achieve his
dream of power and muscular size. Peary was an absolute bean-pole when he began his
training. He stood around 6' tall and weighed all of 120 pounds soaking wet. His
knees were
bigger than his thighs, his elbows bigger than his biceps, and his head bigger than
his torso. A
picture of Peary the way he once looked appears in one of the very first issues of
IRON MAN
— I don't have a copy, but I have seen it — and it shows a bag—of—bones with what
appears to be
the worst potential of all time for building muscular size and strength. His early
results bear
this out 100% — after his first ten years of training, Peary had not gained even a
pound of
muscle.
But there was one thing about Peary Rader that WAS big — his heart. Peary never
gave up. He
didn't quit. He kept on going. After ten years of unsuccessful efforts, Peary read
about a new
exercise system based on plenty of heavy, high rep squats with lots of deep
breathing between
reps — an exercise system promoted by Mark H. Berry. The squat program was raising
eye-
brows throughout the world of weights because of the startling transformations it
brought to
such men as Joseph C. Hise and William Boone. After going nowhere for ten years,
Peary
gave the squat program a try. And it worked. Did it ever work!
Peary gained ten pounds in his first month on the program and almost 100 pounds in
the next
two years. Moreover, the weight gain was solid muscle. Peary became a regional
champion
and record holder in Olympic lifting and developed enough power and strength to do
honest—
to—goodness “Strong Man” exhibitions.
When Peary began his squat program he could barely manage 20 reps with an empty
bar. Two
years later he was handling 350 pounds for 20 reps. In other words, he increased
his squatting
strength by over 300 pounds. He ended up SEVEN TIMES STRONGER THAN WHEN HE
STARTED!
My own training got on the right track at a relatively early age through the advice
in Iron Man
magazine. I probably would never have achieved much of anything in weight training
or
sports if it had not been for IRON MAN. Peary's unshakable IRON WILL changed not
only
his physique, and indeed, his entire life, but my own as well - and the physiques,
and lives of
tens of thousands of other young men for half a century. Peary Rader is directly or
indirectly
responsible for the acquisition of untold TONS of muscle. And it all resulted from
his
unwavering determination - his iron will to succeed.
BRADLEY J. STEINER'S OPINION
The men who really know what they are talking about when it comes to serious
strength
training have ALWAYS emphasized THE IRON WILL TO SUCCEED. In 1974, Bradley J.
Steiner wrote the following words on pages 28-29 of his terrific book, A COMPLETE
GUIDE TO EFFECTIVE BARBELL TRAINING. Read his words, read them again, and
continue to read them until they are SEARED into your brain:
IF YOU ARE RESOLUTELY DETERMINED TO BUILD YOUR BODY, TO OVERCOME
THE OBSTACLES OF POOR POTENTIAL, OR EVEN THE RAVAGES OF POOR HEALTH,
THEN NOTHING CAN OR WILL STOP YOU!
When once you come fully to grips with the above fact - when you realize that YOU
are truly
in command of YOU, then you will have unlocked the door leading to the success you
desire
You can make it to the top without a lot of things — but there never yet was a man
who
made it to the top without the RESOLVE to do so.
Half a century before Steiner penned those inspiring words, other giants of the
Iron Game
expressed the same idea in similar words.
Consider the words of the famous wrestler and strongman, George Hackenschmidt, 'The
Russian Lion” - a man who could one arm snatch 197.5 pounds and who set a record in
the
bridge and press that lasted for over FIFTY years, making it one of the longest
lived records
in all of sport — a man who held the Heavy weight Championship of the World in
professional
wrestling back in the days when wrestling was a real sport.
143

In his grand old book, THE WAY TO LIVE. “Hack” wrote:
DO YOU WISH TO BECOME STRONG?
“Certainly, you will answer, that is my intention, that is my wish; to which I
should reply that
a simple wishing will not do it. You must want to — in other words, you must act.
You have no idea how much stress I lay on thatfirst condition! The will I should
call that
incessant inward impulse which spurs one on to the goal. The beginning is dijficult,
and many
a man gets no further than the initial stages. He is not unlike the would-be piano
virtuoso,
who, after a few lessons, comes to the point when the exercises become more
dijficult and
tedious, when he throws them up altogether. Others, again, put exercises ojf from
day to day
by taking firm mental resolutions to begin in earnest, and to make up for lost
time, on the
morrow - which seldom comes.”
*****
Believe me, excuses which a man may advance such as, “I am too old, ” “I have not
sufiicient
time, ” “My position or my business does not permit, ” etc., are all mere
subterfuges to cover a
weak will-power. You Britons have a splendid proverb, “Where there's a will there's
a way, ”
and I am a staunch believer in it.
*****
The determination to become strong is indispensable for success, All prominent
strong men
have fostered their strength by the aid of a strong will-power; they wanted to
become strong
and consequently succeeded.
*****
Again, I have come across many young men, who by nature seemed very weak, but who,
in
consequence of physical exercises and strong will-power, became pre-eminently
strong.
You must have faith in your ability to make yourself strong.
*****
Banish, therefore all your said or miserable thoughts, and keep on with your
physical
training, without ever thinking for one moment that you might not succeed.
Think about it. What am I trying to tell you? What was Steiner trying to convey?
What was
Hackenschmidt trying to teach? Why am I devoting so much ink to this topic? Why do
I
devote several separate chapters of this book to different aspects of the mental
elements of
training? Answer these questions, and you will have uncovered the true secret of
success in
the Iron Game.
Character is destiny.
~Heraclitus
Out of intense complexities, intense simplicities emerge.
—Sir Winston Churchill
144

CHAPTER TWENTY—FOUR: FADS, FALLACIES AND
PITFALLS
Facts do not cease to exist because they are ignored.
~Aldous Huxley
Advanced dinosaurs do a pretty good job of avoiding fads, fallacies and pitfalls.
Beginners
and intermediates often have a more difficult time. Here are some basic rules to
follow to help
avoid wasting years of training by following bad advice, bad thinking and bad
examples.
WHERE T O TRAIN
First of all, understand that you are far better off training at home then training
anywhere else.
If you train at a commercial gym you will be surrounded by people who give you bad
advice.
This applies to almost any gym in the world. The exceptions are so few that they
barely
matter: Dick Connor's PIT in Evansville, Indiana, Dr. Ken Leistner's IRON ISLAND
GYM in
New York City and a couple of other places. For the most part, commercial gyms are
cesspools of mindless nonsense.
If you go to a commercial gym and someone tells you to do something - or to do
something a
certain way — you are virtually guaranteed that what they are telling you is (1)
wrong, (2)
dangerous, and (3) non—productive. Thoreau once claimed that he never learned
anything
important from anyone over the age of 30 (a comment that somehow seemed infinitely
more
insightful when I was the ripe old age of 17 than today, more than 20 years later).
You
probably could paraphrase Thoreau and say, without exaggeration, “I never learned
anything
about correct training in a commercial gym.”
If you MUST train at a commercial gym, pay no attention whatsoever to anything
anyone
ever tells you. Ninety-nine percent of it will be absurd, dangerous and foolish.
Only one
percent of it might actually be good advice. Rather than sort the wheat from the
chaff, just
ignore all of it. That may bruise some egos and hurt some feelings, but it's really
the only
rational way to deal with the problem.
LEARNING NOT T 0 LISTEN
The second thing you need to do is learn not to listen to people just because they
have an
impressive build or can push or pull more iron than you. Being big and strong is no
guarantee
that a man knows anything at all about how anyone else can get there safely and
efficiently.
In most cases, big and strong guys in today's idiotic world got that way by doing
drugs — and a
drug baby has absolutely nothing to offer to a dinosaur. If you are new to the Iron
Game it is
critically important for you to learn — and learn quickly — that the guy with the
biggest arms is
almost always NOT a source of useful training advice.
BE WARE THE ARMCHAIR EXPERT
The third point is the flip side of the second point. On the one hand, you would be
a fool to
listen to some drug—bloated pretty boy just because he happens to have a big arm or
can lift
three times more than you can handle. But on the other hand, you would be a fool to
listen to
some self—appointed “expert” who doesn't have enough muscles to pour into a
thimble.
BEWARE the armchair expert!
Armchair theorizers are all too common in the Iron Game. They multiply like
maggots. You
can hardly avoid them. Walk into the “exercise” section of any bookstore and you
will see
one book after another authored by some scrawny pencil-neck who has no idea in the
world
what real training is all about. Or worse — much worse — he doesn't even care.
145

SOME BOOKS DESERVE BURNING
A related point involves “celebrity” exercise books. It should go without saying
that a current
matinee idol, rock star or television personality is NOT going to have anything
worthwhile to
say about weight training. A dinosaur would sooner eat old automobile tires cooked
in
kerosene than read a celebrity exercise book.
CONF USING ART AND SCIENCE
One of the biggest mistakes that trainees make is confusing art and science.
Strength training
is an art, not a science. This is why there is no one way to train and no one
training system
that everyone should follow. Many men get off track because they look for a
“scientific”
training system, because they are converted to the totalitarian dictates of the
latest “scientific”
training system or because they decide that their training program is so
“scientific” that they
don't need to bother with good old fashioned hard work!
Dr. Ken Leistner addressed this problem in an excellent article (“Strength
Training: Science
or Art”) that appears in the September, 1985 issue of THE STEEL TIP (Vol. 1. No.
9). Dr.
Leistner wrote:
“If you took the time to read the numerous books related to physical fitness,
exercise, and
nutrition, you would realize that there are as many “scientifically backed”
theories as there
are authors. You might also come away with the notion that you needed a stopwatch,
pulse
counter, blood pressure cujf calorie and nutrition almanac, $79.95 running shoes,
and a
complete blood profile in order to achieve a state of fitness. A perusal of the
muscle building
literature would assault you with a variety of periodization programs, mini-cycles,
plyometrics, muscle fiber type specialization movements, and exercises that a
contortionist
would have difiiculty with. Magazine authors propose a new and earth shattering
training
theory almost monthly, often spurred on by the opportunity to profit from a new
product that
coincidentally augments their latest and greatest training theorem.
Significantly, the true requisites for increasing strength and cardiovascular
fitness have been
lost. The common sense approach to the attainment of strength and health has become
a thing
of the past, overshadowed by the new, the “hip, ” the “scientific. ” I do not
believe that the
development of strength tends itself to a scientific explanation. True, legitimate
research has
given us useful insights, but generally speaking, strength training has marched
steadily
backward for the past decade as the masses have genuflected to Eastern Bloc
verbiage and
the “latest” from the California crowd. The dependence upon hard work and the
application
of dedicated ejfort have been replaced by quick hitting anabolic drugs and a vast
array of
useless equipment. Perseverance and insistence upon progressive overload utilizing
basic
exercises that call upon the major muscular structures of the body are seen as a
comical
cliché, yet, the average results of training, the gains made by the vast majority
of trainees, is
no better now than it was fifteen or twenty years ago, especially if the drug users
are culled
out ofthepopulation sample.”
MAKE NO MISTAKE ABOUTIT
You really do need to be cynical when it comes to weight training advice. The
amount of bad
information on the market is staggering. We need to re—institute meaningful
deterrents to
criminal behavior — drawing and quartering, the rack and the thumb screw, for
example — and
reserve them for those who publish worthless information about weight training. The
situation
really is that bad.
FIFTY OR SLXTY YEARSAGO
Ask yourself how people learned to train fifty or sixty years ago. There were
virtually no
books or courses available back then — there was no television — there were almost
no
magazines — but somehow, most people who trained with weights managed to get real
strong
real quick. How did they do it?
In many cases, they did it by hands on trial and error — which is still one of the
best ways to
learn to do anything. They also did it by following the handful of good sources of
training
146

information available in those days - books and courses by Calvert, Saxon, Pullum,
Inch,
Aston, Hackenschmidt, J owett and Liederman. They read Alan Calvert's STRENGTH,
Peary
Rader's IRON MAN, Roger Eells' VIM and Bob Hoffman's STRENGTH AND HEALTH. It
was actually EASIER to find decent training advice in those days. Why? Because there
was
not much information on the market, but what WAS available was all pretty good.
Nowadays,
the real problem is figuring out what is good — it lends to get lost in the shuffle
with all of the
bad stuff. And the bad stuff outnumbers the good by about 100 to one.
THEN AND NOW
One very important difference between THEN and NOW was that people who lifted
weights
fifty or sixty years ago were interested in STRENGTH, not in looking “cut” or
“sleek” or
“buff.” Thai provided a very easy way to test the validity of any training advice
you received.
If you gave it a try and you got stronger, it was good advice. If you gave it a try
and you
either stagnated or LOST strength, you knew almost immediately that it was bad
advice!
The same was true if you thought of something new and gave your idea a try (and
back then,
so much was “new” that many guys developed their best training ideas entirely as
the result of
trial and error and a helpful burst of intuition). If you got stronger, your idea
was good: if you
did not get stronger, it was a bad idea. The proof was in the pudding. You tested
everything.
You kept what worked and you discarded the rest.
Today, most people train for appearance rather than strength, and as a result, they
cannot
effectively gauge the results of any given suggestion or idea. Take the idea of
super—sets, for
example. Guys will say they got “good results” by doing two exercises for the
biceps back to
back with no rest between exercises. “Good results?” By what standard? Do they mean
they
got STRONGER by training that way? Not likely! What they mean is that they got “a
good
bum” or “a good pump” and therefore it “felt” like the supersets were working. Or
else they
did them for a couple of workouts and someone said their arms looked “buff” and
they
attributed their new-found buffness to the supersets. But pump, burn and buffness
don't add
up to strength.
The old—timers never would have fallen for such nonsense as supersets, slow motion
training,
pumping or “going for the bum.” I'd love to hear Herman Goerner's response to the
suggestion that he stop doing one arm deadlifts with 600 or 700 pounds and “train
for a
pump.”
I'd love to hear Arthur Saxon's response to the idea that he should count to ten
while lifting a
light weight instead of heaving a 300 pound sack of flour overhead at whatever speed
he
could manage.
I'd love to hear Doug Hepbum's response to someone who told him to super—set
presses and
lateral raises instead of building his enormous deltoids by military pressing world
record
poundages as hard and fast as possible.
I'd love to hear Bob Peoples' response to anyone who told him to stop doing
deadlifts because
they were too “basic” and to switch to a hyperextension/ leg curl super—set
instead.
I'd love to hear John Davis' response to someone who told him that Olympic lifting
didn't
build size or strength because you used “momentum” to lift the weight.
I'd love to hear Norb Schemansky's response to someone who told him to stop
squatting,
pulling and pressing world class poundages, “isolate” his muscles, move very slowly
and
learn to “feel” the weight all the way up and all the way down.
Men like Goerner, Saxon, Hepburn, Peoples, Davis, and Schemansky didn't have to
read
books or glossy magazines to figure out what it takes to grow big and strong.
Neither do you.
Neither does anyone. More important than what you read is what you DON'T read.
Knowing
what works is largely a matter of knowing what doesn't. More important than what
you know
is what you know enough not to try. Be a dinosaur. Stick to your guns. Train like a
dinosaur.
Don't get sucked into every passing fad or fancy. Keep things simple. Retain your
cynicism.
Don't get sidetracked. Dinosaur training is the Royal Road to muscular size and
strength. You
deserve no less than to follow the Royal Road. Leave the bunny path to the bunnies.
147

Often do the spirits of great events stride on before the events/
and in today already walks tomorrow.
~Samuel Taylor Coleridge
In critical and baflling situations, it is always best to return to
first principle and simple action.
148

CHAPTER TWENTY—FIVE: JUST DO IT!
The great end of life is not knowledge but action.
~Thomas Henry Huxley
You are almost at the end of this book. You now have to make an important decision.
You
have to decide whether to train like a dinosaur.
IT'S YOUR DECISION
No one can make you train in any particular way. You are the master of your fate
when it
comes to mapping out an exercise schedule. If you want to do leg extensions and
lunges
instead of squats, there is nothing I can do to stop you. If you want to wear
padded gloves and
avoid grip work like the plague for fear of developing calluses, I can't do a thing
to make you
change your mind. If you decide to do time controlled reps — ten seconds up and five
seconds
down with a puny poundage — a training style that I do NOT recommend and that any
dinosaur would LAUGH at — then that's your business. If you decide you can't wait
to do it
naturally and you “must” use steroids to build your body, then that too is YOUR
decision and
YOUR decision alone.
In the final analysis, there is only one person who can take responsibility for your
training and
the results of your training, and that person is you.
No one else can decide that you should train like a dinosaur - or a rabbit. The
choice is yours
and yours alone. No one else can take credit for your decision and no one else can
change
your mind. The choice — dinosaur or rabbit — is in your hands.
NO ONE ELSE CANDO ITFOR YOU
Similarly, you and you alone are responsible for the degree of EFFORT you put into
your
training. I can tell you that you need to work hard. Mike Thompson can say it, Dr.
Ken
Leistner can say it, Bradley J. Steiner can say it, Greg Pickett can say it, Peary
Rader can say
it, Dr. Randall J. Strossen can say it, Bob Whelan can say it, Osmo Kiiha can say
it, and John
McCallum can say it - but what you do when you get to the gym is entirely up to
you.
It isn't enough to decide to train like a dinosaur. That's the easy part. Now you
have to go out
and do it. You not only have to do it today, you have to do it tomorrow and the
next day and
every day thereafter.
SURPASS YOURSELF
Every day you train you must surpass yourself I don't mean you must lift more
weight or do
more reps than you did before — you can't better your best efforts every time you
train. Your
body grows at its own pace — you have good days and bad days — growing spells and
spells
where you are laying the groundwork for future grth but are not actually growing.
What I mean when I say you must surpass yourself is this: you must bring out the
best within
you every time you train. Your best is the ability to focus on the task at hand, to
train with
while hot determination, to ignore aches and pains and fatigue, to banish
commonplace cares
and the inevitable problems and frustrations of day—to—day existence, to act with
courage, to
be decisive, to be positive, to be optimistic, to be aggressive and to carry
yourself in all ways
such that if one of the great dinosaurs from the past — Saxon, Goerner, Hepburn,
Peoples,
Boone, Inch or Steinborn — were to walk into your training quarters, he'd see
immediately that
you and he were brothers.
BE A HERO
Remember, you do not need to be able to bench press 400 pounds or do other
outstanding
feats of strength to be a dinosaur. A dinosaur is an ordinary man who chooses to
train in an
149

extraordinary way. HE IS A HERO. He is a hero regardless of his present level of
strength
and development and regardless of his inherent potential for strength and
development.
He is a hero because he has made a conscious decision to choose what is hard,
difficult and
demanding.
He is a hero because he has the courage to turn away from drugs, hypocrisy, cant,
superstition
and all of the popular delusions that shape the world of modern training.
He is a hero because he accepts the fact that what he wants to achieve will take
time, effort,
and determination.
He is a hero because he has made the decision to be in it for the long haul.
Emerson said, “A hero is no braver than an ordinary man, but he is brave five
minutes
longer.” He was describing a dinosaur.
Albert Schweitzer said. “The tragedy of life is what dies inside a man while he
lives.” He was
NOT describing a dinosaur.
GIVING UP BEFORE YOUEVEN GETSTARTED
Most men who read this book will put it down and think about being a dinosaur for a
few
minutes or a few days, and then decide they need to “pump” their biceps with some
extra sets
of concentration curls or add a few specialized movements that I somehow forgot to
mention
when I listed the exercises you should do. They will consider the idea of gelling a
thick bar, a
power rack, or some sandbags, resolve to “do it next week,” and later - when next
week has
come and gone — decide I probably don't know what I am talking about, conclude that
dinosaur training is too radical in any event, start to browse through the latest
glitz and
glamour magazine, and then decide to try the new arm blasting program recommended
by Joe
Superstar and if anyone ever asks, they'll say they gave dinosaur training an
honest try but
found it was not for them.
CONF ORMIN G T O MEDI OCRI T Y
Face it. Most men are afraid to do anything that is different from what the rest of
the world is
doing. Most men condemn themselves to lives of hopeless mediocrity because they
cannot
envision doing anything that would separate them from the mediocre. Most men would
rather
walk into the gym stark naked than walk into the gym with a thick handled barbell,
a trap bar
or a 150 pound bag of sand. Most men would rather stay small and weak than do
something
radically different from what everyone else at the gym is doing. Most men would
give up
their left testicle before they would do heavy singles or high rep breathing squats
with a heavy
poundage, the farmers' walk, sandbag curls, bottom position rack work or anything
else that
would make them stand out and be different from the rest of the group.
DARE T 0 BE DIFFERENT
Andrew Jackson said, “One man with courage makes a majority.” Finding that one man
is
almost impossible in today's times. You could travel from gym to gym across the
world and
be darn lucky if you found even one man who was willing to stop the silly nonsense
that
everyone else is doing and give something as radical as dinosaur training a try.
You have to accept the fact that dinosaur training will make you unique and
different — an
object of amusement to many, of scorn and derision to many more, and even an object
of
outright hostility to a surprisingly large number of people. Why? Because people
HATE
anything that is new and different, Aldous Huxley once noted — and his words are
directly
applicable to dinosaur training and those who train like dinosaurs: “The vast
majority of
human beings dislike and even actually dread all notions with which they are not
familiar.
Hence it comes about that at their first appearance innovators have always been
derided as
fools and madmen,”
On the other hand. never forget what you will lose if you bow to the false god of
Conformity.
Schopenhauer said, “We forfeit three—fourths of ourselves in order to be like other
people.” In
the physical sense, he was literally correct. If you train like a dinosaur you can
gain fifty or
sixty pounds of muscle — or more — over the course of your training career. You can
push your
150

bench press to well over 300 pounds, your squat to well over 400 pounds and your
deadlift to
500 pounds or more. If you are afraid to be different - afraid to do something
radically unique
— afraid to chance the smirks and scorn of your peers — then you will not attain
one quarter of
the success you could have attained by training like a dinosaur instead of a bunny
rabbit.
THE COURAGE OF YOUR CONVICTIONS
You must have the courage of your convictions to train like a dinosaur. It is not
enough to
read this book and be caught up in the momentary exuberance of reading about some
thing
new and different and exciting. That sort of response will sustain your training
for only a
couple of weeks. You need to resolve — deeply, firmly and with the utmost conviction
- to
adopt dinosaur training and a dinosaur's philosophy as YOUR way of doing things for
the rest
of your life. You have to turn your back on all of the popular follies and mass—
marketed
delusions that have shaped you to the present. You have to begin to create a new
person — a
new self— a new YOU!
On the physical level, dinosaur training can and will transform you. But its
effects on the
mental and emotional levels are even greater. Dinosaur training will remake your
mental
attitudes. You will reshape your being. You will become a different person.
This is a heavy burden to carry. Self—actualization in any form is the most
difficult of tasks. It
also is the most rewarding.
What is your choice? Which door will you open? Will you rise to the challenge of
the
dinosaurs — or will you succumb to the siren song of the bunny rabbits? The
decision is yours.
I shall tell you a great secret my friend. Do not wait for the
last judgment, it takes place every day.
~Albert Camus
15 1

CHAPTER TWENTY—SIX: NO EXCUSES
There is no failure except in no longer trying.
~Elbert Hubbard
Dinosaurs don't make excuses. Everyone else seems to be more interested in making
excuses
for their failures than about earning their successes. If you want to get big and
strong, get
under the bar and lift. Don't bore me with ten thousand reasons why you cannot do
something,
just do it. As I always tell anyone who starts to concoct excuses, “Shut up and
lift!”
NO MORE EXCUSES
Let's discuss the excuses that 99% of those who train will offer to avoid the pain,
torture and
agony of dinosaur training. Why run through the list of excuses? Because I want YOU
to be
left, at the conclusion of this chapter, with NO excuses for not training hard,
heavy and
seriously on a sensible, abbreviated program similar to those detailed in this
book. You can
CHOOSE not to train hard, heavy and serious, but I want you and everyone else who
reads
this to know that your excuses are nothing more than an admission that you prefer
to train like
a bunny rabbit instead of a man.
“T 00 OLD ”
What's me first common excuse guys use to avoid hard training? “I'm too old.” Oops —
sorry,
guys, it just won't work. How old do you think I am? I'm 38 years old at the time
of this
writing. That's two years shy of 40. That's old enough to be the father of the
majority of guys
who lift weights, and almost old enough to be the grandfather of many of them. I
guess I'm
“too old” to train heavy, eh? Then why am I benching 400, squatting 500 and tossing
heavy
bags and barrels around like they were paper? Maybe the barbells, bags and barbells
don't
know they're dealing with an old man.
Guys, there is no such thing as being “too old” for hard training. Obviously, if
you have not
trained since you were a teenager, you need to get a physical exam and your
doctor's approval
before starting in on any sort of exercise program. You need to break into things
slow and
easy. You need to use caution and common sense. But you don't need to sit on the
curb and
watch the parade pass you by. You can still march in the parade. You can even ride
the
elephant if you wish.
If you have trained consistently from your youth, you can continue to train for
your entire life.
History is full of examples of serious weight trainers who kept going well into
their fifties or
sixties. Jan Dellinger told me about watching John Grimek casually clean and press
a pair of
100 pound dumbbells during a workout at the York gym when Grimek was around 65
years
old. Grimek cleaned the bells like they were paper and pressed them five times as if
they
weighed nothing at all.
This was done as part of a three—times—per—week schedule of circuit training, not
as a
maximum effort or any sort of big deal. Grimek also did partial squats with 800
pounds or so
— with no spotter, with only a thin leather lifting belt, and using a set of
“stair” squat stands
instead of a power rack. Hackenschmidt retained the ability to lift 150 pounds
overhead with
one arm well into his sixties. Henry “Milo” Steinborn lifted an 800 pound ELEPHANT
when
he was 57 years old, and was doing 400 pound squats when he was 70. John Y. Smith
won a
prestigious, hotly contested contest to determine “The Strongest Man in New
England” when
he was in his 60's. Doug Hepburn still handles ENORMOUS poundages - and the man is
approaching 70! Father Bernard Lange of Notre Dame University, a “Milo man” who got
his
start with a Milo barbell and a course authored by Alan Calvert, was able to
deadlift well over
500 pounds when in his 60s. The list goes on and on.
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“NO TIME”
What's another common excuse for not training? “I have a busy job — I don't have
time to
train.” Sorry, pal, that's another excuse that won't hold water. What do you think
I do for a
living? I'm a lawyer, I work at a large law firm. It emphasizes commercial
litigation,
discrimination suits and employment law. My practice keeps me extremely busy. I'm
also a
freelance writer, I'm married, I have the same demands and time constraints that
anyone has
when he lives with another person. But guess what — I still make time to train. If
I can do it,
you can do it. Anyone can do it. It's just a matter of self—discipline and
determination.
Most people are geniuses at wasting time. Most people who lift weights are absolute
geniuses
at never having enough time to fit some squats or heavy back work into their
schedules. Don't
follow their example. Time is too valuable to waste. Devote yourself to your job
and to your
family, do what you need to do, and make the time to train. If you WANT to train,
you will
FIND the time to train.
Consider the example of Greg Pickett. Greg is married, has three small children and
works a
demanding, time—consuming job as an auditor. Greg will drag himself out of bed at
4:00 in the
morning, crawl down to his basement gym and do heavy singles in the squat with over
480 to
500 pounds, heavy deadlifts with over 500 pounds and dumbbell deadlifts with 200
pound
dumbbells or more. He doesn't make excuses and he doesn't whine and cry about not
having
the time to train. He MAKES time to train.
“BAD GENETICS”
What's another common excuse? How about “I have bad genetics for lifting weights. I
can't
do squats or benches or deadlifts because I have bad leverages for those lifts. I
know I can
never be very strong or muscular, so I don't see why I should train as hard as guys
like Kubik,
Pickett, Whelan or Thompson.”
Sorry. That's yet another excuse that just won't wash.
Weight training has developed - or is developing - a cult of mediocrity. The
genesis for the
cult of mediocrity is the realization that genetic factors play a substantial role
in one's rate of
progress and in the ultimate level of muscular size and strength that one can
achieve through
weight training. I have nothing at all against pointing out the importance of
genetic factors.
People need to know that Joe Superstar is the champion of the hour in large part
because of
his genetic potential for bodybuilding or powerlifting (and his drug bill!) rather
than any
special training secrets, supplements or other commercial razzle—dazzle. There's
nothing
wrong with pointing out the role that genetics plays in Iron Game success.
There is, however, something wrong with patting yourself on the back because you
are “the
world's hardest gaining bodybuilder” or any similar self—appointed title. There is
something
wrong with those who take perverse pride in dwelling on their failures. There is
something
wrong with those who claim to have special insights to offer solely because they
have trained
for years and can only bench press 200 pounds. There is something wrong with those
who
dwell on training injuries, sticking points, genetic limitations and failure.
When John Stuart Mill stated that “[T]he general tendency of things throughout the
world is
to render mediocrity the ascendant power among mankind,” he wasn't speaking of
weight
trainers, but he certainly could have been.
Men, there is nothing wrong with having average or even less than average genetic
potential
for building muscular size and strength. There also is no glory in it. It is absurd
to pat yourself
on the back because you have difficulty gaining size or strength, and it is equally
absurd to
forego serious training because you feel you are only “average.”
The great value of weight training is that it can take even an average man and turn
him into a
superhuman powerhouse of strength and might. He may not look like Joe Superstar
when all
is said and done, and he might not set any world records, but he will be four or
five times
stronger than he was when he started. He will be healthier, happier, more fit,
better
conditioned, a better worker, a better husband, a better father — in all aspects of
his life, he will
improve himself ENORMOUSLY through serious, heavy weight training. And what is
equally important, he wilt have fun doing it!
153
Don't talk to me about “poor genetics” or “disadvantages.” I don't want to hear

that kind of
negative talking. I don't care who you are or how poor your potential. I KNOW that
if you
knuckle down to some serious, heavy training, you WILL begin to see results. You
may not
end up by being the champion of the world, but you can go far - much, much further
than you
presently realize.
A PERSONAL EXAMPLE
Let me offer a personal insight into “genetics.” As a young man, I read enough to
realize that
genetic potential played an important role in one's ultimate level of muscular size
and
strength. I had trained hard for a number of years and had made what I felt was
good
progress. I weighed 175 or 180 pounds, benched 350 pounds for one touch and go rep,
squatted 315 for five reps, and figured I had pretty much gone as far as I could
realistically
hope to go.
Then I learned how to train the right way — HARD and heavy, on ABBREVIATED
routines.
That's when things started to happen. One day I stepped on the scales and found I
weighed
193. And I was closing in on a 400 pound bench press. I continued to train and my
weight
jumped to 198 then 200 205 210 and nowI weigh 225. My personal record in the
bench press is up to 415 pounds, starting from the chest and using a 3” bar. When I
weighed
175, I doubt if I could have managed 250 in that fashion.
If I had decided that my “genetics” did not allow me to go any further than a
bodyweight of
175 pounds, I would still weigh 175 pounds. In fact, that IS what I thought for
many years,
and for many years my size and strength went nowhere. It was not until I began to
re—evaluate
what might be possible that I started to discover new levels of muscular size and
strength.
Genetic potential is undeniably of tremendous importance to any serious weight
lifter. But
you can't do anything to alter your potential. All you can do is try to actualize
it. Even if all
you have is only “average” potential — if you make the most of it, you will leave
the rest of the
world gasping in amazement at what you can do. Remember, even “average” potential —
if
fully actualized — will make you incredibly strong.
Don't get overly concerned about your genetic potential. Whatever it is. you can
achieve
tremendous results. Never sell yourself short.
David Webster has authored a great book, SONS OF SAMSON, which profiles over 500
professional strongmen entertainers. It is limited to men who made a living by
doing strength
shows, and thus, does not include many other enormously powerful men: Olympic
lifters,
wrestlers, highland games competitors, field athletes, football players, certain pre
—steroid
bodybuilders (e.g., Park, Grimek and Ross) and powerlifters. Many of the athletes
featured in
the book did shows during the 1890—1920 period (the “Golden Age” of strength
shows), and
some lived earlier; thus, they lacked any of the “benefits” of modern equipment,
modern
supplements or modern training information, let alone modern pharmacology.
Nevertheless,
Webster identifies over 500 men so powerful they could earn a living by doing
strength
shows. Are we to believe that all of these men were genetic freaks? Or were the
majority of
them men with average or above average genetics who trained like grizzly bears to
develop as
much power as possible?
The worst thing that can happen to a man is to give up on his training because he
feels he
doesn't have the potential for great gains. “The deepest personal defeat suffered
by human
beings,” said Ashley Montague, “is constituted by the difference between what one
was
capable of becoming and what one has in fact become,”
Don't give in to defeat without even putting up a fight. Gird your loins and enter
the fray.
Don't use poor potential as an excuse. Be a dinosaur. Make the most of what you
have. Be
everything you CAN be before you worry about what you CANNOT be.
THE ULTIMATE EFFORT-SA VING DEVICE
When you come right down to it, excuses are a way of avoiding effort. Most men live
their
entire lives without ever making a serious, determined effort to achieve anything.
In the
incomparable prose of William James, it was expressed like this:
154

Compared to what we ought to be, we are only half awake. We are making use of only
a small
part of our physical and mental resources. Stating the thing broadly, the human
individual
thus lives far within his limits. He possesses power of various sorts which he
habitually fails
to use.
Don't make excuses today and wake up tomorrow kicking yourself over what might have
been, what could have been or what should have been. Seize the moment. Act today.
Act
now. Step confidently and resolutely toward the goals and achievements you desire.
If you
don't run, you can't win. If you make excuses and don't enter the race, you forfeit
all
opportunity of ever accomplishing anything. A person who is constantly making
excuses is
nothing more than the earliest of quitters. Determine today that YOU will not
become an
encyclopedia of excuses. Determine today that YOU will become the one man in a
thousand
who dares to bring his dreams to life.
T he fear of life is the favorite disease of the twentieth century.
~William Lyon Phelps
You must never make apromise which you do notfulfill.
155

CHAPTER TWENTY—SEVEN: EXCEED YOUR EXPECTATIONS
One very useful trick which the weightlifter should adopt is a
wisely moderated contempt of his weight.
~Arthur Saxon
We are now at the final chapter of this book. If you have been paying attention, you
have
learned many long lost secrets of productive training. You have learned about thick
bars, grip
work, rack work, singles, hard work, the 5 x 5 system, the importance of heavy
weights, and
many aspects of the all important mental elements of training. You have learned
from one
book what took me over twenty—five years of trial and error to understand. You have
had an
excellent education.
The only thing that remains is for you to take the principles detailed in this book
and put them
to use in your training. Ideas are wonderful things, but it is action that moves
the world.
Merely learning how to train productively and effectively is not enough. You must
actually go
out and apply your knowledge. You must train.
The one thing that might stop you is a nagging doubt about whether you really CAN
achieve
the training success that you desire.
Don't let that stop you. That nagging doubt has stopped too many lifters for too
many years. It
has prevented too many from daring to do their best. It has ended spectacular
careers before
they even started. We need to do something about that nagging doubt. We need to
hunt it
down and kill it.
I want to share a story with you. It is a personal story, told in the first person,
but for that I
offer no apologies. It is important that you understand that what I am about to
relate really
happened.
I want to share with you certain words of encouragement that a weight training
author penned
in a hot apartment in New York City in the early 1970s. And I want to share how I
carried
those words with me, and still carry them today. I want to tell you how I responded
to those
words.
Bradley J. Steiner’s COMPLETE GUIDE TO EFFECTIVE BARBELL TRAINING was
printed and published by IRON MAN INDUSTRIES in 1974. I bought a copy as soon as it
hit
the market. I was 17 at the time, a senior in high school, and weighed all of 145
pounds at my
present height of 5'9”.
Steiner's book was a masterpiece. It provided one of the best and most
comprehensive
overviews of sensible training ever written. It was particularly good with regard
to the mental
elements of training — something that most authors in the field totally neglect or
address only
in passing.
The final chapter was titled “The Windup.” In it, Steiner wrote, “We have come a
long way
together, you and I.” He stated, “Only time will ultimately tell how far you go in
the
wonderful Iron Game.” He then added, “it is my true and sincere wish that you will
strive to
go as far as your potential permits - and that you will succeed beyond any dreams
of
accomplishment you may now have.”
At that time, my best bench press (touch and go style) was 225 pounds, my best
squat was
250 and my best deadlift was 320. I wore a size 14 or 15 shirt and would have
killed for a pair
of arms that stretched the tape to 15 inches. I was a good athlete and a champion
at wrestling,
but hardly a model of Iron Game success.
On the last page of the book, Steiner wrote. “If you win the Mr. America title
someday, I'll
jump almost as high as you do! But whatever your goals, I want you to make it.” He
closed
with six short words: “God Bless You, and GOOD LUCK!”
Well, I never won the Mr. America title — never even competed in a bodybuilding
contest.
Never wanted to. But I did do something that I view as a significant accomplishment.
I did it
more than 16 years after I first read Steiner's inspiring words. And when I
accomplished my
156

goal, I felt that I was repaying a long overdue debt to an outstanding author and
to a man who
has helped me and many others learn what it takes to achieve our goals.
Fast forward to May, 1991. We are in St. Louis, Missouri. I am backstage at the
1991 NASA
National Masters and Submasters Powerlifting and Bench Press Championships. I weigh
193
pounds and am entered in the Submasters division of the bench press competition -
in the 198
pound weight class. This is an all natural competition — drug—tested to assure that
the
competitors are natural athletes.
The smell of stale sweat mingles with the harsh authority of every type of liniment
under the
sun. That's one thing that immediately tells you that you are at a masters and
submasters
powerlifting meet - the liniment. Everyone uses the stuff. All of us. Every
competitor.
Including me, a veritable rookie in only my second official bench press competition.
The first
had been a Kentucky State Championship that I won the week before with a lift of
374
pounds. I missed 396 twice at the state meet. I had no real idea what I would be
able to handle
at a national meet, with stricter judging and lifts being red—lighted for even the
slightest of
infractions.
I was competing on the second day of the meet. The first day had included all of the
women
and all of the men up to 181 pounds. Day two included the 198s, the 220s, the 242s,
the 275s
and the super heavies. There were several hundred competitors, coaches and handlers
backstage on Day Two. At 198, I was one of the little guys. Some of the biggest men
I had
ever seen in my life were roaming like grizzly bears through the warm—up area.
These guys
were BIG. I mean, gigantic. They looked strong enough to juggle 200 pound
dumbbells. And
there were not just one or two of these guys. There was an entire room full of
them.
Somewhere in that group of monsters stalked my competition. I had no idea who would
be in
my weight class. I had no idea how much they could handle. I had no idea how I
would do. I
hoped I wouldn't make a fool out of myself It would be a long drive back to
Louisville if I
got blown away.
The competition started with the squats, and all of the lifters in all of the
classes went through
their three attempts in that lift. The only guys who didn't squat were the guys
like me who
were entered in the bench press only part of the competition. We were the “lucky”
ones. We
got to sit around and get nervous and worry. I still had no idea how I would stack
up in a
national championship against the best lifters from across the entire country.
It seemed to take forever before we got to the bench pressing.
Finally, it was time to warm up for the benches. I did five reps with 135, then a
single with
225. It felt heavy, I was tired and stiff My stomach was in knots. My throat was
dry as the
Sahara. I had a bottle of mouthwash in my gym bag. I kept using a little every five
or ten
minutes.
I was really worried about feeling so tight and weak. It was around 11:00 in the
morning. I
always lift in the late afternoon or evening. I can hardly move until after lunch
time. I wished
I had competed at 181 the day before — I would have been in the last class of the
day instead
of the first. However, I had seen one of the 181 pounders the night before at dinner
and he
looked like he could bench press a truck. Maybe it was better to lift at 198.
Unless the 198
pounders all ended up being able to bench press TWO trucks!
It was hot back stage. I was sweating so much I figured the bar would fall right out
of my
hands. I kept an extra towel around to dry them off. I used it every couple of
minutes. It didn't
do much good.
I had planned to open at 374 pounds. I really fell weak. I went out and found the
scoring
table. Thankfully, they let me drop my opener to 365.
My final warmup was 335. It was TOUGH - ragged and uneven. I was NOT happy. This was
getting serious.
Finally, it was time for the benching to begin. I waited anxiously for my name to
be called. I
figured the announcer would mispronounce it. I lost track of where I was in the
group of
lifters in the first flight. I was afraid they had lost my score card and skipped
over me. I went
up and double—checked. It was ok. They hadn't reached me yet.
Then they called my name. I was “in the hole.” That meant I was the third man in
order, with
number one being the lifter on the platform at that time.
157

I chalked my hands and waited. I figured I should wait until the man before me
(number two)
was on the platform to tighten my lifting belt and my wrist wraps. (Knee and wrist
wraps are
used in powerlifting competition. Although I don't use them for training, they are
a must for
competition.)
Then they called the lifting order. I was “on deck.” That meant I would go right
after the guy
in front of me finished his lift. I tightened my belt, wrapped my wrists and chalked
up. I
focused on getting the lift. It wasn't hard to focus on the lift — I had been
thinking about
virtually nothing else for months. As I lifted, as I ran, as I drove to work in the
morning and
home in the evening, I had thought about this very moment — stepping onto the
platform at the
national championships and getting under the bench press bar.
I needed a little extra level of psyche. I slapped myself hard across the right
cheek. WHAM! I
repeated the process on the other side of my face. WHAM!
I turned to the bench.
They called my name.
I walked onto the platform.
I was focused. I was intense. I was hot. I was flying. I was ready for battle. I was
ready to lift.
I was ready to do it.
I got into position, focused, nodded to my hand—off man, took the bar, lowered it
smoothly,
paused at the chest until the referee said “Press!” and then drove me bar up and
back to arms'
length. I held the bar until the “Rack!” command, then put it back in the saddles.
I looked at the electronic scoreboard. Three while lights! I had made my first lift!
I walked over to the score table and gave them my next attempt, I would try 385.
I had to wait 20 minutes or more until they cycled through the flight and it was my
turn to lift
again. I had stayed psyched the whole time. I was almost bouncing off the wall. The
intensity
oozed out of me like electricity. I fell like I was on fire.
I nailed the 385. Three white lights!
I asked for 396 on my third attempt. This was the one I had missed two times at the
stale meet
just two weeks earlier. Neither attempt had even been close.
I had lost track of my competition. I had no idea where I stood or what I needed to
do. I Just
figured I would give that 396 the best shot I could manage.
Another 20 or 30 minutes passed before I was called for my third and final attempt.
During
the whole period, I kept telling myself to stay on top of things, to be strong, to
push hard, to
hold it together for one more effort. I was drenched with sweat, I had to sit on a
towel because
the backs of my legs were so sweaty. My hands were dripping. I had to keep running
them
through a towel. I chalked up every couple of minutes. I wondered how I was doing
in the
competition, told myself it didn't matter, and tried to focus on going out and
doing my very
best.
I wondered what in me world I was doing in a national championship. I promised
myself that
if I could only make it through this meet, I'd never do anything as crazy as this
ever again.
I wondered if the last lift would be the one that won or lost the competition for
me. What if I
missed it?
“Don't think about it. Just think about your lifting,” I said to myself
They called my name.
I was in the hole.
Then I was on deck.
Then I was on me platform. There was only me and the bar. Three hundred ninety—six
pounds.
One hundred eighty kilos. It was a contest between the two of us. Nothing else
mattered.
Nothing else existed. The entire universe faded away, leaving only me and the bar.
One of us
would win, one of us would lose. Two weeks ago, the bar had won.
Today it was my turn.
I growled at the bar, turned, planted my feet, flexed my back muscles, and lowered
myself
into position on the bench. I breathed deeply, held my breath, nodded to the hand—
off man and
took the bar at arms' length.
Three hundred ninety six pounds. One hundred eighty kilos.
I lowered the bar to my chest.
1 5 8

“PRESS !”
I drove the bar up and back. It hit the sticking point and almost slowed to a
grinding halt. I
drove as hard as I could — pushed with everything I had. The bar continued to move
slowly.
I pushed and pushed. The bar inched its way upward.
The bar faltered and almost stopped. It was GOING to stop. The weight was too
heavy.
I couldn't believe I would miss the lift after coming this close. It wasn't fair. I
had worked so
hard for this moment! A lifetime of effort was reduced to the almost imperceptible
movement
of the bar. I drove frantically to finish the lift.
Suddenly my arms exploded to the lock—out position.
“RACK IT”
I sat up and looked at the scoreboard.
Three white lights.
It was a good lift. I had defeated the weight. I had won. It was me against the
bar, and I won.
“Congratulations.” someone told me. “That was the heaviest bench of your flight.”
I almost fell to the floor. It was like popping a balloon. I felt as though all of
the strength and
power and psyche had been sucked out of my body. I tried to piece things together.
If I had made the heaviest bench of my flight, that meant I had out—lifted everyone
else in my
weight class.
I was a national champion.
I was the champion of the entire United States — all fifty states — everywhere. In
high school
wrestling I was a state champion in Greco—Roman style wrestling. But this was
different. That
had been one state. This was the entire United States.
I felt so weak that the slightest breeze would have knocked me over.
I couldn't believe it. All the years of sweat and effort had been justified. All the
years of
studying the Iron Game. All the lonely hours lifting by myself because no one else
trained the
way I trained. All the years where my only training partners were Bradley Steiner,
Peary
Rader, and John McCallum.
It had worked, I really had succeeded beyond my wildest dreams. The skinny kid who
read
Steiner's books and articles over and over had never dreamed he would one day win a
national
championship.
Steiner had said he would jump as high as I did if I ever won the Mr. America
contest. Well,
this wasn't the Mr. America contest, but it was pretty good.
“National champion.”
“NATIONAL CHAMPION!”
I looked over at the trophies on the awards table. One of them was mine.
I smiled and wished that Steiner had been there. Then I realized that he had.
“Thanks, Brad.” I said.
*****
That was the first of five national championships in the bench press. I also set a
number of
national meet and American records in the bench press, and in one organization, set
a couple
of world records. My last meet was in 1993, and like my first, took place at the
NASA
National Masters and Submasters Power—lifting and Bench Press Championships. I won
the
220 pound class in the submasters division and set an American and national meet
record with
407 pounds. After that, I turned all of my attention to writing and to the sort of
“down in your
basement” training detailed in this book.
There are several points to the preceding account that I want to discuss. First, I
want to
emphasize that all of the information in this book really works. It is not the arid
intellectualization of an armchair theoretician. This is real world stuff, from a
guy who proved
that it works by challenging and defeating some of the best drug free lifters in
the world.
Second, I want you to understand that my story is one that YOU can duplicate. You
may
never win a national championship or set powerlifting records, but that's not what
matters.
What MATTERS is that YOU can do what Steiner told ME I could do. He said I could
exceed my expectations. So can you. And I want you to do so. I am in your comer,
fighting
1 5 9
alongside of you every inch of the way. I have total and complete confidence in your
ability
to achieve things that far surpass anything you could presently imagine.
Someone had faith in Steiner once. Steiner had faith in me. I have faith in you.
That's the way
of the world. The real beauty of the Iron Game is that it is a living tradition. It
has no past, no
present and no end. When I train in my basement gym I train with John Davis, Harold
Ansorge, Kim Wood, Jan Dellinger, William H. Hinbern, Reg Park, Clyde Enrich, Tommy
Kono, Arthur Saxon, George F. Jowett, Bruno Sammartino, Mike Thompson, Bob Whelan,
John Brookfield, Greg Pickett, Hugh Cassidy, Paul Young, Dr. Randall J. Strossen,
Maurice
Jones, Thomas Inch, Sig Klein, John Grimek, Steve Stanko, Norb Schemansky, Bob
Peoples,
Apollon, Louis Cyr, Joseph C. Hise, Louis Abele, Doug Hepburn, Fred Howell, William
Boone, Peary Rader, Henry “Milo” Steinborn, Harry Paschall, John McCallum, George
Hackenschmidt, Dennis Weis, David Horne, Vic Boff, Dr. Ken Leistner, Clevio
Massimo,
Earle E. Liederman, Alan Calvert, Edward Aston, Bob Hoffman, Bradley J. Steiner and
others
too numerous to mention.
The tradition has been passed from one generation to another, and will be passed on
to future
generations. I now pass that tradition on to each and every one of you.
With the tradition, I pass on to you my fervent desire that you achieve great and
glorious
things in the Iron Game. I have absolute and unshakable confidence in you. I KNOW
what
you can do. I KNOW what you can achieve.
Over the years, as you train, you will have good times and bad times. You will
encounter
victory and defeat. You will be plagued with aches and pains, accidents and
injuries (none
serious. I hope!), and there will be times when you are tempted to throw in the
towel.
Don't ever do that. Never give up.
All of us, all of the dinosaurs of the past, all of the dinosaurs of the present,
are there beside
you, pushing and pulling and bleeding and sweating. Steiner was there with me when
I won
my first national championship. I will be there with you on YOUR day of victory.
EXPECT to succeed — because YOU WILL!
I wish the very best of luck, health, strength and power to each and every one of
you. I am
enormously proud of each and every one of you. You are the heirs to a rich and
wonderful
tradition. Use it wisely and well.
God Bless You. and good luck!
Success cannot be guaranteed. There are no safe battles.
In the battle of life if is not the critic who counts; not the man
who points out how the strong man stumbled, or where the
doer of a deed could have done better. The credit belongs to the
man who is actually in the arena. Whose face is marred by dust
and sweat and blood; who strives valiantly; who errs and
comes short again and again, because there is not ejfort
without error and shortcoming; who does actually strive to do
the deeds; who knows the great enthusiasms, the great
devotions, spends himself in a worthy cause; who at the best
knows in the end the triumph of high achievement; and who,
at the worst, if he fails, at least fails while daring greatly, so
that his place shall never be with those cold and timid souls
who have tasted neither victory nor defeat.

160

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Brooks Kubik - Dinosaur Training

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DINOSAUR TRAINING

LOST SECRETS OF STRENGTH AND

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik

Dinosaur Training — Brooks Kubik