getting great workouts. And it's
something I wish I'd seen when I
was starting out. It would have
worked a heck of a lot better
for me than the Mr. Everything
Bomb, Blast and Blitz program
I found in one of the muscle
Train 3x per week.
Use 3 different workouts. Train
each workout once per week.
Do 5 x 5 on each exercise. Start
light and add weight on each set.
Do ONE set of 5 reps with your
top weight for the day.
Start with light weights and take
things easy for the first few weeks.
Then start to push the weights up
on a regular basis.
Train to get STRONG. Seriously
strong. When you build strength,
everything else will take care of
1. 10 mins warm-up
2. Standing presses
4. Gut, grip and neck work
1. 10 mins warm-up
3. Bench press or incline press
Note: If you train alone, do these
in a power rack with safety pins to
catch the barbell if you miss -
or use dumbbells.
If you prefer, do weighted pushups.
4. Alternate dumbbell presses
5. Barbell or dumbbell curls
6. Gut, grip and neck work
1. 10 mins warmup
2. Standing presses
3. Front squats
4. Deadlifts or Trap Bar deadlifts
5. Gut, grip and neck work
Get plenty of rest and sleep, and follow
a good diet based on real food and cook
it yourself meals. Emphasize the protein
but don't obsess about it. As you train
harder and heavier, you'll naturally
develop more of an appetite - and you'll
develop a craving for the foods that are
good for you.
You don't need supplements. You can take
them if you want them, but you don't need
That all sounds simple - and it is. But it's
also incredibly effective.
And that's ther kibnd of program I wish
I'd used when I was getting started. Would
have saved me tons and tons of wasted time
and effort. So feel free to share this one
with anyone who needs to learn how to train
the right way!
As always, thanks for reading and have a
great day. If you train today, make it a
Yours in strength,
P.S. Chalk and Sweat has 50 step by step
workouts for serious gains in strength and
muscle: 10 for beginners, 10 for intermediates,
10 for advanced trainees and 20 special programs
for maximum muscle mass:
Views 170 Comments 2
|11-26-2013, 10:12 AM||#2|
wants a 900lb Total
Join Date: Jun 2012
Location: Hastings, Florida
Training Exp: 1.5 years
Training Type: Powerlifting
Fav Exercise: DEADS
Fav Supp: Condense
As soon as I read:
"Gut, grip and neck work"
I knew it was from Kubik, even before I got down to his name!
Best Gym Lifts...Dosen't matter....they don't count!
Best Meet Lifts:
Squat = 319
Bench = 204
Dead = 336
Total = 859
The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
|11-26-2013, 07:43 PM||#3|
has alien fiberz
Less is More
Steve, I really enjoyed finding Kubik and read one of his books your posts led me to..., thanks for the info!
Run the Tough Mudder Sep 6, 2014
"Trust the process."
"Just get stronger, you bunch of knuckleheads."
- Steve Shaw, MaB Founder
|Routine that's been working GREAT for muscle gains||thexman||Muscle Building and Bodybuilding||3||03-23-2013 05:41 PM|
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