How to Combine Heavy Partials with Regular Reps

Heavy partials are a tremendously effective training tool - but you have to do them the right way - aggressively, but intelligently.

Hail to the Dinosaurs!

My new training course on Heavy
Partials has been getting great

Everyone loves it - and they love
the exercises and the workouts.

Of course, many readers have
had questions.

The most common questions are
about combining heavy partials
with full-range reps.

Q. Can you do it?

A. Sure.

Q. Should you do it?

A. If you want to try it, go ahead -
but be sure to avoid over-training.

Heavy partials are very demanding,
and it's very easy to over-train on

Q. How do you do it without over-

A. You need to use a divided workout
schedule that allows time for rest
and recovery - and you may need to
include extra rest days.

For example, you might try the following
program over a two-week period:

Week 1


Regular reps - Squats and curls


Heavy partials - BP and shrug


Regular reps - Press and DL

Week 2


Heavy partials - Squats and curls


Regular reps - BP and pull-ups


Heavy partials - Press and DL

For details on how to perform your
heavy partials, grab the new course:

And as always - let me know how
you like the new course - and if you
have any questions, fire them in!

Yours in strength,

Brooks Kubik


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

A Very Common Training Question

Gray Hair and Black Iron - a great book for older trainees.

Hail to the Dinosaurs!

Two quick notes, and then we'll talk
training - and cover a very common
question from an older Dino.

1. The July-Aug Dino Files

The July-Aug issue of The Dinosaur
Files is getting great reviews - and
that's no surprise, because it's a
terrific issue.

Go here to grab the little monster -
and if you missed the May-June issue,
grab that, as well.

They're great issues, with tons of
articles and workouts:

July-Aug Dino Files

May-June Dino Files

2. John Wood and Louis Cyr

Breaking news - look what John Wood
just released in the Kindle bookstore:

3. A Very Common Question

Here's a question from one of our
many older Dinos. It's very common,
so I thought I'd cover it in an email

Hi Brooks,

Gray Hair and Black Iron is a terrific manual
for us older guys. I’m just starting to use
the simple cycling system you outline in
the book, and I have a question.

At the end of the cycle, how much weight
can someone typically expect to add to
make a new PR ?

Is there a rule of thumb? If not, is there a
suggested method to test how much a
person’s strength has increased, to set
targets for the next cycle?

Thank you

David T.

As I said, that's a very common question.

Here's the answer.

It depends on:

1. Your age


2. Your training experience, and how
advanced you are.

An older beginner can and should make
steady progress when he first begins
regular strength training.

He really doesn't need to do a cycling
system. A standard training program
with simple progression built into it
will work fine. For details, see Dinosaur
Training Secrets, Vol. 3 - my course
on old-school progression methods.

If he does a simple cycling program, he
probably can add 5 or 10 pounds at the
end of each cycle - usually 10 pounds on
squats and deadlifts, and 5 pounds on
upper body exercises.

A more experienced older trainee is
an entirely different story.

If you've been hitting the iron for 10,
20, 30 or 40 years, you're not going
to keep hitting new PR's all the time.

For YOU, the simple cycling system is
a way of keeping yourself from going
too heavy too often.

Remember, once you're into your 50's
or 60's, you're not going to make huge
gains in strength and power (or in
muscle mass). Your goal is to push
for much more modest gains - or
simply to stay where you are for
as long as you can - and to train
pain-free and injury free.

In that case, you don't need to add
much if any weight to the bar from
cycle to cycle. Or you might up things
by just a pound or two - remembering
that those pounds here and there add
up over time.

And you might find that you can add
weight in some exercises but not in
others at the end of a given cycle  -
which is fine.

This may sound like modest advice,
but consider this:

If you're 60 and you're hitting the
numbers you hit at 50, that's
really good.

It means you're doing about 15%
on an age-adjusted basis.

Hope that helps - and if anyone has
more questions on this - or comments -
fire them in.

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 Gray Hair and Black
- it's the no. 1 training guide for
older Dinos:

P.S. 2. For Dinosaur Training Secrets,
Vol. 3, go here:

Hard-copy and Kindle


See the complete list of PDF books
and courses at our products page:

P.S. 3. Thought for the Day

"Train hard, but train smart - and as you
grow older, train smarter."

- Brooks Kubik


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

No, I'm Not Crazy!

I'm not crazy - but a lot of people seem to think I am - read why in today's post!

Hail to the Dinosaurs!

Last week I mentioned that the July-
Aug issue of The Dinosaur Files
strength training newsletter was out
and available.

I also mentioned that it includes
an article about two young weight-
lifters who decided to go live on a
south seas island; enjoy a healthy,
natural lifestyle; get lots of sun-
shine; eat tons of fresh fruits and
vegetables; and do plenty of barbell

And I mentioned that they got really
good results from their two-man

As in - get this - one of them gained
35 pounds of muscle.

And he wasn't a beginner.

He was an Australian weightlifting

The other man was an Australian and
New Zealand weightlifting champion.

He gained 6 or 7 pounds of muscle -
but he did it without any leg training
at all (because he wanted to specialize
on his upper body and his pressing
strength). If he had done squats, you
can imagine how much more he would
have gained.

The article details their exact diet -
what they ate every day - and what
they didn't eat.

It also gives their exact training pro-
gram, with several different workouts
they used during the course of their

I also suggested that it might be fun
and more than a little interesting to
give their diet and training program
a try - just to see what happens.

Or, at the very least, to try a modified
version of their diet and training

And see what happens.

I thought that was a good idea, but,
of course, I got a lot of emails asking
if I was crazy.

"Move to the South Seas? I can't do
that! Are you CRAZY?!"

So let me clarify something.

I am NOT suggesting that you move
to the south seas (although frankly,
it sounds more than a little intriguing).

I AM suggesting that you read this
article - and that you consider doing
an experiment of your own:

1. Train old school - on the basics -
with basic equipment. It can be barbell
training, dumbbell training, kettlebell
training, bodyweight training, heavy
awkward objects or a combination of

2. Eat more fresh fruits and vegetables.

3. Get enough rest and sleep every day.

4. Get out in the sun every day.

5. Be active.

6. Do everything you can to keep your
stress levels as low as possible.

7. Follow the old school rules of good
health as much as you can.

And see what happens.

You might surprise yourself.

You see, I'm not crazy - I'm just very
interested in seeing what happens
when people follow a truly healthy
diet and lifestyle - and combine it
with regular strength training.

Whether they do it here or in the
south Pacific.

Here's the link to grab the July-Aug
issue of The Dinosaur Files - go ahead
and grab it - and read the complete
article - I think you'll find it  to be
interesting and thought-provoking:

July-Aug Dino Files

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

Yours in  strength,

Brooks Kubik

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

Squatting - Pushing - and Pulling

Bernie Baron (pictured above - back in 1940) focused on squatting, pushing and pulling - and built a tremendous, drug-free physique and world-class strength by doing so.

Hail to the Dinosaurs!

Two quick notes, and then we'll talk
training - as in, squatting, pushing
and pulling.

1. The July-Aug Dino Files

We just released the July-Aug issue of
The Dinosaur Files - and you can
grab the little monster right here:
Double rope pull-ups are always fun - and we always have some fun and effective workouts in each issue of The Dinosaur Files!

July-Aug Dino Files

If you missed the May-June issue,
go ahead and grab it, as well:

May-June Dino Files

They're great issues, with tons of
terrific workouts and articles.

2. John Wood's Strength Training

John Wood is doing some great new
60-second strength training videos.

You can find them here - and while
you're there, go ahead and sign up
to get alerts whenever he posts a
new one:
World and Olympic champion John Davis is featured in one of John Wood's wonderful Strength Training Shorts - be sure to check it out!
60-Second Strength History - video
No. 1

60-Second Strength History YouTube

3. Squatting - Pushing - and

My workouts fall into a fairly similar
pattern from one session to the next.

I always focus on one or more of three

Squatting - pushing - and pulling.

Some workouts include all three - some
include two of the three - and some
focus on one of the three.
John Grimek built the best physique of his generation (and tons of strength and power) with squats, pulls and pushes.

I rotate between them based on how
I feel and how much time I have to
train - and on things I need to focus
on - and on the weather (because I
can't train overhead lifts in the base-
ment - which means that if it rains
I'm limited to squats and/or pulls).

For example, some of my recent work-
outs have looked like this (not including
the warm-ups,stretching, gut, grip and

Workout 1 - Pulls

1. Split style snatches

Note: If I were doing squat snatches,
that would be a compound pulling
and squatting exercise.

Workout 2 - Pulls and Squats

1. Snatch grip high pulls from

2. Back squats - using the Dave
Draper Top Squat

Workout 3 - Pulls and Pushes

1. Split-style cleans and split jerks

Note: If I did squat style cleans then
this would be a workout that included
squats, pulls and pushes in one

2. Clean grip high pulls

Workout 4 - Pushing

1. Split jerks

2. Jerk lockouts and jerk supports

3. Partial presses in the split position

Workout 5 - Squats and Pulls

1. Back squats - using the Dave
Draper Top Squat

2. Snatch grip pulls and isometric
holds in the rack

3. Clean grip pulls and isometric
holds in the rack
Paul Anderson became the strongest man in the world - and an Olympic gold medal winner - by focusing almost exclusively on squats, presses and heavy high pulls.

As you can see, there's plenty of
variety - a number of different (but
similar/related) exercises - and it
always involves plenty of heavy iron,
tons of chalk, and gallons of sweat.

Anyhow, that's what things look like
here at Dino Headquarters - and I
bet things look much the same where
YOU train!

Rich Abbott pulling a Master's record in the deadlift. Many of you prefer deadlifts or trap bar deadlifts to snatches, cleans and high pulls - and that's fine. Just be sure to include plenty of heavy pulls of one sort or another in your workouts.
You may use different exercises -
and that's fine - but the focus should
always be on what gives you the most
bang for the buck:

Squatting, pushing and pulling.

As always, thanks for reading and
have a great day - and be sure to
grab the May-June and July-August
issues of The Dinosaur Files:

Every issue of The Dinosaur Files includes several great workouts - and the July-Aug issue is no exception!
July-Aug Dino Files

May-June Dino Files

Yours in strength,

Brooks Kubik

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

Hard-copy and PDF


P.S. 2. Thought for the Day:

"Always focus on what counts."

-- Brooks Kubik


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others: