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Default How to Make Great Gains
by BendtheBar 11-26-2013, 09:32 AM

Here's a very simple template for
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
comics.

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
itself.

Workout A

1. 10 mins warm-up

2. Standing presses

3. Squats

4. Gut, grip and neck work


Workout B

1. 10 mins warm-up

2. Pull-ups

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


Workout C

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
them.

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
good one!

Yours in strength,

Brooks Kubik

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:

http://www.brookskubik.com/chalk_and_sweat.html
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Old 11-26-2013, 10:12 AM   #2
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As soon as I read:

"Gut, grip and neck work"

I knew it was from Kubik, even before I got down to his name!
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Old 11-26-2013, 07:43 PM   #3
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one rep is plenty!
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Steve, I really enjoyed finding Kubik and read one of his books your posts led me to..., thanks for the info!
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Old 05-04-2014, 08:43 PM   #4
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