Let the Magic Happen!

There's a special kind of magic that comes with old-school, drug-free progressive strength training - and I sincerely hope that everyone reading this Blog Post has a chance to experience that magic!
 
Hail to the Dinosaurs!

Two quick notes and then we'll talk iron - and talk
about magic, as well - a very special kind of magic.

1. Bosco Is Back!


John Wood has designed some brand new Bosco
t-shirts and hoodies - and they look pretty sharp.

Go here to check them out:

Bosco T-Shirts

https://www.oldtimestrongman.com/bosco-tshirt.html

Bosco Hoodies (Black)


https://www.oldtimestrongman.com/boscohoodie-black.html

Bosco Hoodies (Gray)

https://www.oldtimestrongman.com/boscohoodie-grey.html

2. The Dino Files

Do you have the most recent issues of The
Dinosaur Files newsletter?

If not, you're missing a terrific strength
training resource - so go here to grab
them in a downloadable and printable
PDF format:



July-August Dinosaur Files

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

May-June Dinosaur Files

http://www.brookskubik.com/dinosaurfiles-mayjune2018.html

3. Let the Magic Happen!

In the Middle Ages, alchemists tried to
find a way to change iron to gold.

Some men spent their entire lives in a
fruitless search for the magic formula
that would change ordinary iron into
beautiful, shining gold -- gold that
would make them wealthier and more
powerful than the richest of kings.

They never succeeded.

Iron was iron, and gold was gold.

But hundreds of years later, other men
made a remarkable discovery.

They learned how to unleash the magic of
iron.

These were men like Alan Calvert, Mark
Berry, Harry Paschall, George F. Jowett,
Sig Klein, Bob Hoffman and Peary Rader.
The men who put barbells and dumbbells --
and the secret of how to use them --
into the hands of thousands of eager
trainees around the world.

And make no mistake about it. Barbells and
dumbbells are quite literally miracle tools.

Properly used, they can transform your
physique, adding many pounds of muscle,
and building enormous strength and power.

With the right kind of training, you can double
or even triple your starting levels of strength
and development. And some trainees do even
better than that.

To me, that's magic. Far more magic than
turning iron to gold.

But it doesn't stop there.

Barbell and dumbbell training works because it
is a form of progressive resistance training. You
start by handling weights that are manageable but
challenging -- and you gradually increase your
reps in each exercise -- and then you add weight
to the bar, drop back on the number of reps, and
build back up again.

And you repeat the process over and over.
It's a series of small steps -- but every step is a
step forward. With every step, you move forward
toward more strength, more muscle and more
power. Every step is a victory.

You end up transforming your body -- but more
than that, you end up transforming your mind,
your heart and your entire being.

You learn some of the most important lessons
a person can learn.

You learn that hard work leads to great results.
That success occurs step by step.

That whatever you can conceive and believe, you
can achieve.

That nothing can stop you.

And that you and you alone control your destiny
and your future.

Now, that's REAL magic.

If you train, you know what I'm talking about. If
you don't train, or if you stopped training, now's
the time to start (or start again) -- and to grab
some of that magic.

Do it now.

Let the magic happen!

Yours in strength,

Brooks Kubik

P.S. These books have been working their magic
for trainees around the world. Which do you need
to complete your collection?

Dinosaur Dumbbell Training




Gray Hair and Black Iron




Chalk and Sweat



Dinosaur Training: Lost Secrets of Strength
and Development



Dinosaur Bodyweight Training





Dinosaur Strength and Power - Course No. 2 - Heavy Partials (PDF Course)



P.S. 2. My other books and courses are right
here at Dino Headquarters - head on over and
check them out!

Hard-copy and PDF Books and Courses

http://www.brookskubik.com/products.html

Kindle Books and Courses

http://www.brookskubik.com/kindle.html

P.S. 3. Thought for the Day:

"If you're looking for magic, look no
further than the nearest barbell."

-- Brooks Kubik

Before you leave, be sure to check out our Kindle books - we have over 25 now - with more on the way!


Brooks Kubik's Kindle Books










How to Do Overhead Presses with Low Ceilings

I train in a basement with very low ceilings - so I need to use work-arounds for my overhead presses and other overhead exercises. One of the simplest is to move outside whenever the weather permits. 
 

Hail to the Dinosaurs!

We got a ton of great feedback in response to
my earlier post about John Grimek's favorite
exercise - the clean and press.

The feedback included comments from a fairly
large number of Dinos who said they were not
able to do the clean and press because they
trained in their basement, and the ceiling was
too low.

That's a common problem. I had to deal with
it in the original Dino Dungeon - and I have to
deal with it today, because the basement of our
duplex is too low for overhead work.

So let's talk about some simple work-arounds
for that problem.

1. Go Outside.

I have two training areas now. I train outside
in the driveway whenever the weather permits.

I have a couple of thick stall mats that I lay
down to set up my "lifting platform" - and
I move the barbell and the plates outside -
and the squat stands if I want to do squats
or front squats.

Moving the weights outside is a part of my
warm-up now - so it serves double duty!

2. Use Smaller Plates.

The original Dinosaur Dungeon had ceilings
that were too low for overhead pressing with
an Olympic barbell loaded with 45 pound (or
20 kilo) plates.

And if you use rubber bumper plates, you
have the same problem with 10 kilo and 15
kilo plates - because they're the same size
as the bigger plates. Just thinner and lighter.

So I used iron plates - 25's, 10's and 5's -
and I was able to train with those because
they were so much smaller.

They were just low enough to miss hitting
the ceiling.

By the way, I set the barbell on top of a
pair of 2 x 8 boards so that the bar was
at the same height as if I were using 45's.

The 2 x 8 boards also protected the concrete
floor in the basement - which is always a
good thing.

3. Use dumbbells or kettlebells.

Using dumbbells or kettlebells for the clean
and press is another option that many Dinos
have used with great success.

For example, I used to do heavy dumbbell
exercises in the original Dino Dungeon - using
25's, 10's and 5's to load the dumbbells - and
I always had enough room to finish my presses,
push presses, and jerks.

And there are tons of different ways to do
dumbbell presses and similar exercises.

In fact, you can do quite a bit with a pair of
adjustable dumbbells.

Dinosaur Dumbbell Training gives you a
ton of old-school dumbbell exercises - and
50 different dumbbell workouts - so you can
include dumbbell exercises and enjoy plenty
of fun and exciting - and effective - workouts.

4. Split them up!

Do power cleans (or clean grip high pulls -
or deadlifts - or Trap Bar deadlifts). Do
any sets and reps you like - 5 x 5  works
well, but so does 5 x 3 or 5/4/3/2/1 or
5 x 5 followed by some triples and some
singles.

Then do seated military presses for what-
ever sets and reps you prefer.

Just be sure your bench is strong enough to
support both your weight and the weight of
your barbell.

I much prefer standing presses to seated
presses - but if seated presses are all you
can do, then do them - and don't sweat it.

And consider this - Grimek once wrote an
article about his "secret weapon" for training
the military press.

Guess what it was.

That's right - the seated press.

5. Do partial presses.

Do power cleans combined with a partial
presses.

For bonus points, do some timed holds.

Clean the bar - do a partial press - and hold
it for a count of two to ten seconds.

These will fry your arms and shoulders!

Give them a try and you'll see what I mean.

So there you have it - five simple ways to
deal with low ceilings. I hope they help!

Yours in strength,

Brooks Kubik

P.S. Here are some of my favorite books
covering old-school workouts that work
great for home gym training:

Dinosaur Dumbbell Training




Gray Hair and Black Iron




Chalk and Sweat





Dinosaur Training: Lost Secrets of Strength
and Development




P.S. 2. My other books and courses are right
here at Dino Headquarters:

Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/kindle.html

P.S. 4. Thought for the Day: 

"Let nothing stop you. You can think
through, work around, climb over or
smash any problem to pieces."


-- Brooks Kubik

Before you leave, be sure to check out our Kindle books - we have over 25 now - with more on the way!

Brooks Kubik's Kindle Books








John Grimek's No. 1 Exercise

A rare photo of World and Olympic champion John Davis hitting a heavy military press back way in 1940 or 1941.


Hail to the Dinosaurs!

Two quick notes, and then we'll talk
training.

1. The Dinosaur Files.

Here's the link to the two most recent issues
of The Dinosaur Files in PDF:



July-August Dinosaur Files

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

May-June Dinosaur Files

http://www.brookskubik.com/dinosaurfiles-mayjune2018.html

2. 25 and Counting!

Speaking of good reads,  we offer 25 Kindle
books and courses. Here's the complete
list:



http://www.brookskubik.com/kindle.html

3. John Grimek's No. 1 Exercise!

And now, let's talk training.

For some reason, the most common question
on Internet strength training forums is this:

"If you could do just ONE exercise, what would
it be, and why?"

The most common answers are:

1. Squats -- because "they're the best exercise
for all-around strength and muscle mass."

2. Deadlifts -- because "they're even better than
squats and you can do them even if you don't
have squat stands or a power rack."

a. Or because: "It's a squat but you hold the bar
in your hands."

3. Trap Bar deadlifts -- because "they're a cross
between a deadlift and a squat."

4. The pec deck -- because -- sorry, just kidding,
no one actually says this.

a. Thank goodness.

b. Although some people probably think it.

5. The clean and press -- because "it works all
of the muscles."

6. Curls - because, you know - "curls for the
girls."

7. One-legged overhead squats on a stability ball
balanced on a wobble board - "Never done, them,
or seen them, but they sound cool."

Those are all good answers (other than no.
4, 6 and 7).

But what would John Grimek have said?

We actually KNOW what he would have said
because he once wrote an article about it.

In Grimek's opinion, if you could only do
one
exercise, you should do the clean
and press.


He believed the clean and press would give
you a great total body workout.

Grimek followed his usual pattern of suggesting
that you start light, add weight from set to set,
and drop the reps as you added weight.

Thus, you might do something like this:

50 x 10 (light warm-up)

100 x 10

120 x 8

130 x 8

140 x 7

150 x 6

160 x 5

170 x 3

180 x 2

190 x 1

200 x 1 (if you're feeling strong that day)

If you want to focus more on strength and
power do lower reps -- something like
5/4/3/2/1 or 5 x 3 or 8 x 2 -- or singles.

Anyhow, that was John Grimek's answer --
and I tend to agree with him!

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. I cover the military press in The Dinosaur
Training Military Press and Shoulder Power
Course:


Hardcopy

http://www.brookskubik.com/militarypress_course.html

Kindle e-book

http://www.brookskubik.com/militarypress_kindle.html

PDF

See the links to our PDF courses:

http://www.brookskubik.com/products.html

P.S. 2.  You'll also enjoy The Training Secrets of
John Grimek:


Hardcopy

http://www.brookskubik.com/johngrimek_course.html

Kindle e-book

http://www.brookskubik.com/grimektraining_kindle.html


P.S. 2. My other books and courses are right
here at Dino Headquarters:



Hard-copy and PDF Books and Courses


Kindle Books and Courses

http://www.brookskubik.com/kindle.html












P.S. 4. Thought for the Day:

"Load the bar, lift the bar, and repeat. It's
not easy, but it's not rocket science."


-- Brooks Kubik