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Off Road 04-12-2013 07:14 PM

10 Keys to Training Success
10 Keys to Strength Training Success!

By Brooks Kubik -

Hail to the Dinosaurs!

Here are ten keys to strength training success.
See how many of them you apply in your own

1. When you start a new program, break into it
easily. You don’t need to go full steam from day
one. Build up gradually.

1a. The same applies if you add a new exercise to
your program.

2. Be consistent. Never miss a workout. Every time
you miss a workout you take two steps backward.

3. Emphasize heavy leg and back training. Leg and
back training is the key to strength, power and

4. When I say to “train heavy,” I obviously mean
to train heavy for your current level of development.
That may mean 100 pounds in the squat for one lifter,
200 pounds for another lifter, and 300 pounds for a
third lifter. For some lifters, it may mean 400 or
500 pounds.

5. Add weight to the bar whenever possible. The name
of the game is progressive weight training.

6. When you add weight to the bar, add small amounts.
Over time, the small increases add up to BIG GAINS.

7. Most trainees do too many exercises, too many sets,
and too many reps – and they train too often. It isn’t
until they streamline their workouts and focus on
QUALITY TRAINING that they finally begin to make gains.

7a. Quality Training is Tommy Kono’s term for what I
call abbreviated training. He won two Olympic gold
medals and one silver medal with Quality Training.

7b. Quality Training means you choose a small number
of productive exercises, train them hard, and then
stop for the day.

8. Norb Schemansky won medals in FOUR different Olympics
(1948, 1952, 1960 and 1964) – an amazing competition
record. He once said, “If you can’t get it done in 45
minutes, it ain’t gonna happen.”

9. Divided workouts are great. A divided workout lets
you focus your efforts on one, two or three exercises
in each workout, and give them your all.

9a. REST one or two days between workouts, even if
you are using a divided workout program.

9b. Your muscles grow when you are resting, not when
you are training.

10. For many trainees, ultra-abbreviated training
programs are the key to success.

There you have it – ten keys to strength training
success! Read, them, remember them, and apply them!

leefarley 04-13-2013 08:44 AM

very good tips, thanks for sharing it,

muscletom 04-13-2013 02:13 PM

Great tips. Wish I would have read this when I first started. It would have made things so much easier!

syn 04-13-2013 02:34 PM


Originally Posted by muscletom (Post 349407)
Wish I would have read this when I first started.

Same here. I might make a print out and keep it pinned to my notice board beside my desk, to remind to stick with my routine when I get the itch

ruizen 04-13-2013 05:54 PM

That is a great idea syn. I like that. Will not hurt to read it over a few times to get the point drilled into my head.

Jamesw 04-13-2013 09:15 PM

good stuff

the quality training and the divided training are great points.

quigs 04-14-2013 05:27 PM

Great plan to follow. Awesome advice.

knite 04-18-2013 10:11 AM

Awesome tips. This would be handy for someone just starting out. I have read it a few times just to enstill it in my head. Thanks bro.

irongirl 04-21-2013 01:28 PM

Wonderful tips that have been provided. Everyone should follow this and they will be successful.

fatnomore 05-02-2013 11:59 AM

Great post for sure. One could be very successful with this.

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