How to Build Gold Medal Strength and Power

Hail to the Dinosaurs!

Yesterday, I shared an email about
Olympic gold-medal winner Henry

Now I want to tell you a bit about
his training.

Henry Wittenberg was one of the first
amateur wrestlers in the United States
to do heavy weight training.

His coach didn't believe in weight training
or weightlifting. He thought it made you
slow and muscle-bound -- which is what
most coaches thought back in the thirties
and forties. Heck, many coaches still
worried about the muscle-bound myth
when I was in high school back in the

Henry Wittenberg reasoned that building
great strength would make him a better
wrestler -- and that he'd maintain his
speed and his timing if he kept on doing
his regular wrestling workouts.

It was good thinking. In fact, it was 100
percent correct.

But because his coach didn't believe in
weight training, he had to train in secret.

And because he spent so much time on the
mat, he had to keep his barbell and dumbbell
workouts short and sweet, with no wasted
effort and no wasted time.

So he trained on the basics -- the military
press with barbells, squats, barbell bent-
over rowing, dumbbell curls and dumbbell

And it worked pretty well. He got REALLY

He worked up to doing TEN consecutive
reps in the military press with 200 pounds --
and that was his bodyweight -- so it was
pretty darn good.

He could military press 250 pounds for
a single.

That's some serious pressing power.

Whittenberg was strong in other exercises,
as well.

He squatted with 400 pounds, and did 10
reps in the bent-over row with 180 pounds.
And he handled 60 pound dumbbells in his

Not bad for a man who was training for a
different sport -- and who had to do his
lifting in secret so his coach wouldn't find
out about it!

At the 1948 Olympic Games he trained with
the United States Olympic weightlifting team.
He was so strong that the lifters tried to get
him to change sports!

For extra conditioning, he did roadwork.

Good old-fashioned running.

That, and his wrestling workouts, were all he
did -- and all he needed to do.

Eventually, he made a confession to his
wrestling coach. Admitted that he'd been
lifting weights in secret. At that point, he
was the Olympic champion -- so the
coach let him keep on lifting!

You can do a lot of fancy, modern stuff if
you're a wrestler -- but you also can train
like Henry Wittenberg. You can keep it
hard, heavy and simple.

And if you do, you'll do pretty darn well.

Yours in strength,

Brooks Kubik

P.S. If you want to build the kind of serious,
old-school pressing power and total body
strength that won Henry Wittenberg an
Olympic gold medal in wrestling, then
grab this little monster today:

Kindle e-book


PDF with electronic delivery
See the section for the PDF courses at
our products page - and scroll down to
find the Military Press course.

P.S. 2. My other books and courses -- and
links to my other Kindle e-books and PDF
training courses -- are right here:

P.S. 3. Thought for the Day: "The answer to
most questions in life is good old fashioned
hard work." - Brooks Kubik


"You've Got No Guts, Kid!"

Hail to the Dinosaurs!

He was the captain of the chess team and a
bit of a bookworm.

In addition to chess and books, he loved to
swim. So he went out for the swim team.

But he had trouble making proper turns in
the pool -- which is bad news for a kid who
wants to be a competitive swimmer. It's
sort of like wanting to play baseball and
not being able to hit a curve ball.

His swim coach was less than happy with

One day, the coach uttered these fateful

"Kid, forget it. You'll never be a swimmer.
You've got no intestinal fortitude. You know
what that means? You've got no guts."

Twelve years later, the kid represented the
United States in the 1948 Olympic Games
in London.

Not in swimming -- but in wrestling!

In the semi-final match, he suffered a
crippling injury -- a severe muscle and
tendon tear in his chest.

He won the match, but afterwards he could
barely move. Pain ripped through his body
with every breath.

His coach told him to forfeit the gold medal

"No way," he replied.

He went into the final match bandaged like a
mummy -- and challenged one of the very
best wrestlers in the world.

He won the match -- and the Olympic gold

His name was Henry Wittenberg, and he was
one of the greatest wrestlers who ever lived.

"No guts?"

Not hardly.

I don't know the name of the high school swim
coach who told Henry Wittenberg he had "no
guts" -- but I do know this:

People remember Henry Wittenberg.

No one remembers the swim coach.

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. Henry Wittenberg built tremendous strength
with old-school, Dino-style barbell and dumbbell
training -- the kind we cover in Dinosaur Training:
Lost Secrets of Strength and Development:

P.S. 2. My other books and courses are right
here -- along with links to my e-books on
Kindle and my PDF courses:

P.S. 3. Thought for the day: "Don't ever listen
to someone who tells you you can't do it."
-- Brooks Kubik


How to Improve Your Workouts by 20 Percent

Hail to the Dinosaurs!

Two quick notes, and then we'll talk
iron - and how to improve your
workouts by 20 percent.

1. Dinosaur DVDs at the Iron

John Wood has loaded all of my old
Dinosaur Training DVDs at the Iron
League member site - so if you want
to see them, join the Iron League.

Of course, there's a ton of other
great stuff at the Iron League.

It's one of the most interesting
and most complete collections of
Iron Game info that you'll ever

Go here to join:

2. The Dinosaur Files

The January Dino Files will be out
soon in PDF - and then in Kindle -
and it's going to be a heck of an
issue. Be looking for it.

In the meantime, if you missed the
last issue, here it is:

Nov - Dec Dino Files on Kindle

Nov - Dec Dino Files in PDF

3. How to Improve Your Workouts
by 20 Percent

(Note: This one is from two years
ago. I'm sharing it again because it's
so important - and because it can
make such a difference in your

On the sets and reps front, I hit a hard
workout in the garage last night.

It was hot, and the sweat was flying --
and so was the chalk -- and so was the

As I always do, I timed the rest periods
between my sets.

I load the bar, and take exactly two minutes
before I chalk up for the next set. So the total
rest between sets is about three minutes,
depending on how long it takes to load the

Here's why I do it.

Thirty or forty years ago, Russian scientists
studied weightlifters and found that the lifters
who timed their rest periods had 20 percent
fewer missed lifts in their workouts than the
lifters who didn't.

I think that's in part because the mere act of
timing your rest period helps keep you focused
and engaged. Of course, there may be other,
physiological reasons, as well.

But regardless of WHY it works -- it

It's a simple way to get more from your
training. Twenty percent fewer misses is
a big difference.

And that, my friends, is the tip of the

Time your rest periods.

Simple -- but effective.

Note that the secret is NOT how long to
rest. There's no magic number.

The secret lies in timing the rest periods -
whether it's two minutes or three minutes
or whatever.

Timing your rest periods keeps you focused
on the task at hand - and that turns out to
be one of the secrets of maximally effective
strength training.

Of course, they did this research before the
days of monkey phones and selfies - so it
goes without saying that you don't sit
around and look at your monkey phone
or pose for selfie-welfies during your
rest periods.

Instead, you focus on the next set.

Like I said, simple stuff - but very,
very effective.

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. Speaking of rest, someone asked me about
Rest Pause training. I cover it in detail in Strength,
Muscle and Power -- along with power rack training,
abbreviated workouts, specialization programs,
training for advanced men, grip blasters,
finishers, old-school deadlift variations, and
much more:

P.S. 2. My other books and courses -- and
links to my Kindle e-books -- are right here:

P.S. 3. Thought for the Day: "Never stop
learning, and never stop growing."
-- Brooks


Training Adaptations for Older Dinosaurs

Hail to the Dinosaurs!

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

1. My Basement Gym

In yesterday's email, I mentioned that I have
moved out of the gym I've been training at for
the past 8 or 9 months, and set up shop in
the basement of our new duplex.

Many of you wrote in to say: "Welcome
back to the Land of the Cellar Dwellers"
or something similar.

I won't be able to answer all the emails, but
I wanted top say THANK YOU for the kind
words and positive vibes.

I'll keep you posted as we move forward.

2. The Dinosaur Files

I just finished the January issue of The Dinosaur
Files and sent it to my layout and design guy.

We'll get it up and available as fast as we can.

In the meantime, if you missed the last issue,
here it is:

Nov - Dec Dino Files on Kindle

Nov - Dec Dino Files in PDF

As always, let me know how you like
this issue - and if you grab the Kindle
edition, be sure to post a review on our
Kindle page.

3. Training Adaptations for Older Dinosaurs

The vast majority of those who train when they
are in their teens and twenties stop training long
before they hit the Big 4-0.

Very few people train after age 50 -- and hardly
anyone trains after age 60.

That's a shame, because training should be a
part of your life for all of the days of your
journey. It's not just for the young -- it's
for everyone.

And if we're talking about quality of life, then
training is MORE IMPORTANT than ever as you
grow older.

But training often requires adaptations as we
pass the 40, 50 or 60 age mark.

We often need to change to new exercises to
work around age-related dings and dents.

For example . . .

I have shoulder problems that date back to
my high school wrestling days. They don't
keep me from training, but they make it
impossible to hold a bar on my upper back
for squats. It hurts my shoulders too much.

So I use the Dave Draper Top Squat device
for back squats -- or I do front squats.

Would I rather do regular back squats?


Do I worry about it?


Does it stop me from training -- and from
having fun when I train?

Not at all.

And even with shoulders that don't work as
well as they used to, I'm a heck of a lot
stronger and in 10 times better shape than
the average man my age. That's because I'm
still training.

Whatever your age, I want you to do the
same thing.

Keep on training.

Find the tools that allow you to keep on hitting
the iron.

If you need to make changes, make changes.

But keep on training. That's the important thing.
As always, thanks for reading and have a
great day. If you train today, make it a good

Yours in strength,

Brooks Kubik

P.S. Many older Dinos get great results with
Dinosaur Bodyweight Training:

Other older Dinos get great results with
old-school dumbbell training:

And others prefer the workouts in Gray Hair
and Black Iron:

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

P.S. 3. Thought for the Day: "There's no
road map for life. You need to figure it out
as you go." -- Brooks Kubik


Yes, I'm a Garage Gorilla!

Hail to the Dinosaurs!

Here's one I wrote two years ago.
I'm sharing it again to celebrate a
big event.

I'm back in business with my home

You see, we sold the house and
moved to a two-bedroom apartment
last year - and I tried training at an
old, hole in the wall gym not far
away. Tried for nine long months.

Tried really hard.

But I'm a garage gorilla.

I do better when I train alone.

I can concentrate better. Focus better.
And I enjoy it much more.

So yesterday, I set up shop in the

Squat stands, barbell and plates.

The basics.

You can see what it looks like on
my Facebook and Instagram

In the meantime, here's more
detail about why home gym
training is the best.

Yes, I'm A Garage Gorilla!

Yes, I admit it. I'm a garage gorilla.
I often write about cellar dwellers and
garage gorillas -- meaning Dinos who
train in their home gyms. That includes
quite a few of you. And it includes me,
as well.

There are many reasons to train at

Here are some of mine:

1. No distractions.

1A. Meaning no talk radio, no television,
no talking, no bros doing bro stuff, no
pumpers doing curls in the power rack,
no one chattering on their cell phone,
and no talking about bodybuilding, the
latest and greatest super supplement
or  the new super roidskie that can put
(they claim) 27 inches on your upper
arms in just two hours.

1B. "Distraction is a physical culturist's
worst enemy." Bradley J. Steiner

2. Better concentration.

2A. Intense, focused concentration is one
of the keys to strength training success.

3. Better bars.

3A. Most gyms have second or third rate
bars. Some are so bad that you really
don't want to use them -- and you
definitely don't want to load them

4. Better equipment. Meaning better quality
equipment. Too many gyms spend big bucks
on the silly stuff that gets people in the door
(e.g., cardio theater), and then they don't
have money for the kind of heavy duty bars
and power racks a  Dino needs.

5. The EXACT equipment you need -- most
of which is not going to be found at a gym:

high quality Olympic bar

lifting platform

bumper plates

super-strong power rack


thick bars

farmers' walk implements



grip tools

6. No drugs, no super supplements and
no bad advice.

7. No one will kick you out of the gym for
using chalk, grunting or doing heavy

8. Music. I get to pick it. Or no music if
I prefer no music that day.

9. Better posters on the wall: John Grimek,
Steve Stanko, John Davis, Doug Hepburn,
Reg Park, etc.

9A. The posters we include with hard copy
orders for books and courses are pretty
good for your home gym.

10. I can do exactly what I want, how I
want, when I want. And at age 58, having
trained for almost 50 years, I'm entitled.

10a. Update: I'm 60 now, and that part
about doing what I want, when I want,
goes double now.

Of course, if you train at a gym you can
always make it work -- you just need to
work really hard to stay focused, and you
need to rev up your powers of concentration.

You also need to avoid the negative people,
the doubters, the naysayers, the talkers,
the whiners, the complainers, and the folks
who want to argue with you about everything
you do.

Anyhow, that's why I train at home.

Oh -- there's one more reason.

It's exactly 27 steps from the garage to the
back door -- and Trudi has dinner ready for
me after I train!

Update: The number of steps from the
basement to the upstairs apartment -
and the dining room table - is just about
the same as before. I guess some things
never change.

As always, thanks for reading and have a
great day. If you train today, WHEREVER
you train, make it a good one!

Yours in strength,

Brooks Kubik

1. Dinosaur Dumbbell Training and Dinosaur
Bodyweight training are great additions to
your training program - and they work great
in home gyms:

2. My other books and courses are right
here at Dino Headquarters -- along with
links to all of my Kindle and PDF books
and courses:

3. Thought for the Day: "I train alone,
but I always train with the Dinos."
-- Brooks Kubik


The "How Many Meals A Day?" Question

Hail to the Dinosaurs!

I'm often asked, "How many meals a day do
you eat?"

And a lot of people don't believe the answer.
The answer is "three."

Breakfast, lunch and dinner.

Now, for the record, that's what John Grimek
ate -- what Steve Stanko ate -- what John
Davis ate -- and what almost every strongman,
bodybuilder and weightlifter ate prior to 1950
or so.

Around 1950, the muscle mags started to push
six meals a day for weight gaining.

And ever since, trainees have been obsessed
with the idea of eating six meals a day (or
more) and gaining more muscle mass than
a herd of charging elephants.

But like many things, that turns out to be
good for some people - and not so good for

Six meals a day may work for some very
skinny and underweight trainees during a
relatively short period when they're trying
to gain muscular bodyweight -- but it's not
necessary to do it forever.

For an older trainee who has gone through
the weight gaining phase and is already as
big as he wants to be, three meals a day
will work fine.

Of course, they need to be three big meals,
with plenty of high quality food.

And they should be easy to prepare, because
nothing beats home-cooked meals.

And they should be delicious -- because the
more you enjoy your meals, the better your
digestion will be.

And besides, after a hard, heavy workout,
you deserve a delicious meal.

I post photos of my meals on Facebook,
Instagram and Twitter. Friend and follow
me and take a look at exactly what I'm
talking about. You can find me at
#brooks kubik and #dinosaurtraining.

I cover diet and nutrition for strength training
in detail in Knife, Fork, Muscle. It gives you
everything you need to know about what to
eat for lifelong strength and health -- and
includes meal plans, daily menus, and even
some simple recipes and cooking tips direct
from Dino Headquarters.

By the way, did you know that John Grimek
believed that three meals a day were BETTER
than six?

He wrote several articles about this. He believed
that it was easier to digest and assimilate your
food if you gave your body more time between

He also believed that overloading your digestive
system was a mistake -- especially for skinny
trainees. After all, one of the reasons they're
skinny is that they have trouble digesting and
assimilating their food! And giving someone a
belly ache doesn't build strength and muscle.
In any case, I get the question all the time --
and the answer always seems to shock people.
It's three. Three meals a day. That and hard
training are all you need for great results.

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. Go here to grab Knife, Fork, Muscle in
the hard-copy edition:

We're also releasing Knife, Fork, Muscle in
a series of Kindle e-books. The first three
books in the e-book series are right here;
book 4 in the e-book series is coming soon:
Knife, Fork, Muscle, Kindle e-book 1
(covers protein for strength training -- how
much, the best sources of high-quality
protein, etc.)

Knife, Fork, Muscle, Kindle e-book 2
(covers healthy and unhealthy carbs,
vegetables, starchy vegetables, grain
and gluten issues, organic foods, and

 Knife, Fork, Muscle, Book 3
(covers healthy and unhealthy fats,
food and chemical allergies, and the
importance of allergy-free diets) 

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

P.S. 3. Thought for the Day: "Train hard and
eat well. It works every time." -- Brooks Kubik


The Goal Directed Workout

Hail to the Dinosaurs!

Training is important, but it's not enough
to just "train."

For real results, you need to train with a

You need to have a goal.

You're not just training for the sake of
training. That's manual labor. You work
up a sweat, and you puff and pant, and
maybe you even feel sore the next day.

That's good, but it's just the beginning.

For real results, you need to do goal
directed training.

You need to train with a purpose.

Find something that you desperately
want to do or to achieve. That's your

It might be hitting a particular weight
in the squat, deadlift or bench press --
or in the standing press -- or in Olympic

It might be hitting 300/400/500.

It might be building 17 inch upper arms.

It might be gaining 20 pounds of muscle.

It might be losing 50 pounds of flab.

It might be qualifying for and competing
in a particular contest or competition in
your chosen sport.

It might be setting a record -- winning a
state, regional or national championship --
or even a World championship.

It might relate to health. Getting your blood
pressure or your blood sugar where it needs
to be.

It might be beating a serious illness -- or
coming back after an injury.

The point is, it's YOUR goal -- and it means
something very important to YOU.

Your goal empowers you. It drives you to
train harder and harder. It's the most
demanding coach you could ever have.

Of course, your goal is a long term goal. You
won't achieve it overnight -- and you won't
achieve it easily. It will take a long time --
and plenty of chalk and sweat -- to get

Your goal is the greatest motivator you
could ever find. It burns with a white hot
fire every second of every day.

And it will carry you to greatness.

So take a second, and think about it.

Why are you training?

What's your goal?

And what do you need to do to make it a

Answer those questions, and you've taken
an important first step on the road to
strength, muscle and might.

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 goal-directed training in
detail in Dinosaur Training and in
Dinosaur Bodyweight Training. Go
here to grab them:

P.S. 2. My other books and courses are
right here at Dino Headquarters -- along
with links to all of my Kindle and PDF
books and courses:

P.S. 3. Thought for the Day: "Set a
make a plan, take action."
-- Brooks Kubik