Not as long as most people think!
Back in the 1950's, the best built man
in the world was a massively muscled
man from England named Reg Park. He
literally dwarfed the other bodybuilders
of the era. And he was strong, too --
he was the second man in history (after
Doug Hepburn) to bench press 500 pounds.
When Park was training for strength and
bulk, his workouts lasted one hour and
The top Olympic weightlifter in the 1950's
was an American named Tommy Kono. His
workouts lasted between 90 minutes and
Meanwhile, there were many bodybuilders
who spent all day in the gym -- or who
spent all day at Muscle Beach. And there
were weightlifters who did the same thing.
The problem is, we don't remember them.
We don't remember them because (unlike
Reg Park) they didn't win three Mr.
Universe titles -- and (unlike Tommy
Kono) they didn't win two Olympic Gold
Medals and six World championships.
Park and Kono proved that you don't need
to spend all day in the gym in order to
get great results.
What you DO need to do, is to train the
way that they did:
1. Use basic, compound exercises.
Park always stuck to the basics -- and he
urged others to do so! Squats, presses,
bench presses, deadlifts, bent-over rowing,
Kono often did nothing other than the
three Olympic lifts plus front squats.
2. Do multiple sets of low reps.
Park liked the 5 x 5 system.
Kono favored sets of three reps, doubles,
3. Learn to love the squat.
The squat was Reg Park's favorite exercise.
Tommy Kono HATED the squat at one point in
his career -- but forced himself to love it
because he knew what it would do for him.
4. Train for strength and power, not for
Park actually covered the mirror up when he
Kono didn't do Olympic lifts in front of the
5. Train with intense concentration and focus.
Park believed that the mind controls all things,
including the body -- and including the results
you get from your workouts!
Kono believes that championship performances in
Olympic weightlifting depend on the mind more
than anything else. He has actually written an
entire book on the mental aspects of championship
Much of what I write and teach comes from the
champions of the 1940's and 1950's -- including
Reg Park and Tommy Kono. Park once wrote an article
urging trainees to return to what he called "50's
Style Training." Tommy Kono has repeatedly urged
trainees to follow what he calls "Quality Training."
And I call it "Dinosaur Training."
Whatever you call it, it's the most effective
training program you can follow -- and it's the
most efficient. Look at what it did for Reg Park
and Tommy Kono.
How long does it take to get a great
Not as long as most people think!
As always, thanks for reading and have a great
day. If you train today, make it a good one --
not a long one, but a good one!
Yours in strength,
P.S. For more information about building strength
and muscle fast and efficiently, grab a copy of
Dinosaur Training. If you already have a copy,
grab Strength, Muscle and Power -- or Chalk and
Sweat. If you're over 35, grab Gray Hair and Black
Iron. You can find them right here at Dinosaur
1. Dinosaur Training
2. Strength, Muscle and Power
3. Chalk and Sweat
4. Gray Hair and Black Iron
Views 303 Comments 2
|06-11-2014, 07:36 AM||#2|
Join Date: Jan 2013
Location: London City UK
Training Type: 5x5
Fav Exercise: One arm dumbbell rows.
Great article. Thanks for sharing.
|06-11-2014, 10:17 AM||#3|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Amen. If I can not get everything done in 90 minutes or less (warmup to work), I feel as though I was distracted and not focused.
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375
Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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