Twelve Keys to Strength and Muscle Mass (Part 4)

 
World and Olympic champion John Davis in a classic photo from 1940. Davis weighs around 200 pounds in this photo, and was ranked as one of the strongest men in the world - as well as one of the best developed men in the world. Later, he pushed his weight to 230 pounds and became the Strongest Man in the World - as proven by his string of World and Olympic championships in the Heavyweight class.



Hail to the Dinosaurs!

We'll talk iron in just a minute - but first,
let me cover some important updates.

1. Christmas Orders

There's still time to get a Christmas order
out the door and shipped to you before the
big day - but we're getting down to the
wire.

If you plan to order something for Christmas,
do it NOW - and we'll send it out the door
right away.

Santa's a great guy, and those magic rein-
deer fly pretty fast, but they can always use
a bit of help.

2. Dinosaur File Subscriptions

Speaking of Christmas presents, here's a
good one - that brings you something fun
and informative every month for a whole
year.

It's a one year, 12-issue subscription to
the new monthly Dinosaur Files.

You can purchase a subscription for PDF or (if
you are in the USA) hard-copy.

If you're interested, shoot me an email
and I'll give you the details.

If you prefer to grab each issue as it comes
out, that's fine, too. Go here to grab the Oct
and Nov issues:

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

I'm finishing up the Dec issue, and it will be
ready soon. I'll send an email when it's
available.

3. Twelve Keys to Strength and Muscle 
Mass

Here's part 4 in what has turned into a
mini-course on building strength and
muscle mass. This is tip no. 6. If you
missed parts 1, 2 and 3, you can find
them right here at the Dinosaur
Training Blog:

http://dinosaurtraining.blogspot.com/

By the way, I post every email on the
Blog - so if you ever miss an email, go
to the Blog to find it. You can access
the Blog from the drop-down/menu
bar on the landing page of my web-
site.

Tip No. 6 - Rest Pause Training

One of the keys to building strength
and muscle mass is to use more
weight in your exercises.

For beginners, that means you train
progressively and add weight to the
bar on a regular basis.

For intermediate and advanced
trainees, adding weight to the bar
becomes more difficult to do.

And that's where Rest Pause
Training comes into play.

Rest Pause Training was developed
in the 1950's and featured in Peary
Rader's IronMan magazine.

Interestingly, it received almost no
coverage in other magazines - so if
you didn't subscribe to IronMan, you
pretty much missed the boat on this.

The idea was simple.

Instead of doing a set of non-stop,
consecutive reps, you did just one
rep and then paused for 10 to 15
seconds - and then you did the next
rep - and so on, until you completed
the entire set.

Some viewed each set as a series of
singles - which is actually what it was.

By pausing between reps, you were
able to handle more weight in the
basic exercises - which was a very
good thing for building strength and
muscle mass.

In addition, you eliminated the effect
of momentum when you paused be-
tween reps. That meant that you had
to start each rep from a dead stop -
using muscle power alone.

You also eliminated the whole "muscle
pump" thing - which meant you were
doing pure strength training - and yet,
to the surprise of many, you could build
plenty of muscle mass on the Rest
Pause program.

And that's interesting, because everyone
*knows* you need to pump up your muscles
in order to make them bigger - or do you?

The guys who did Rest Pause Training
made big gains in muscle mass without
doing any pumping at all.

And they also built plenty of strength.

It was a great way to train - and it
still is.

I cover Rest Pause Training in Strength,
Muscle and Power - along with some
detailed Rest Pause workouts.Go here
to grab a copy:



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

More to follow  . . .

Yours in strength,

Brooks Kubik

P.S. My other books and courses -
and links to all of my e-books on Kindle
- 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. 2. Thought for the Day:

"Old-school training works - and it
works much better than the modern
day stuff."


- Brooks Kubik

BEFORE YOU LEAVE . . .

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:































12 Keys to Strength and Muscle Mass! (Part 3)

Bernie Baron shows what old-school, drug-free strength and muscle looks like in this classic photo from the early 1940's.


Hail to the Dinosaurs!

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

1. Dinosaur File Subscriptions

If you'd like a one year, 12-issue subscription
to the new monthly Dinosaur Files, shoot me
an email.

You can purchase a subscription for PDF or (if
you are in the USA) hard-copy.

If you prefer to grab each issue as it comes
out, that's fine, too. Go here to grab the Oct
and Nov issues:

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

I'm finishing up the Dec issue, and it will be
ready soon.

2. The Bone Strength Project

We've been getting off the chart reviews
for John Wood's Bone Strength Project.

You can find the complete program right
here in issue no. 4 of The Train Hard
Journal:

https://www.oldtimestrongman.com/bone-strength-projectPDF.html

This is a very unique and very effective
program - as John proved with a series
of DEXA scans over a period of several
years while he was on the program.

3. Twelve Keys to Strength and
Muscle Mass (Part 3)

Here's part 3 in what has turned into a
mini-course on building strength and
muscle mass. This is tip no. 5. If you
missed parts 1 and 2, you can find
them right here at the Dinosaur
Training Blog:

http://dinosaurtraining.blogspot.com/

By the way, I post every email on the
Blog - so if you ever miss an email, go
to the Blog to find it. You can access
the Blog from the drop-down/menu
bar on the landing page of my web-
site.

5. Special advice for beginners.

If you're a beginner, you should expect
to make rapid progress in strength and
muscle building.

That's because your body has so much
untapped potential.

You can easily gain 20 to 40 pounds of
solid muscle in your first year of training -
along with enormous increases in strength.

You may very likely double, triple or even
quadruple your over-all strength compared
to where you are when you begin training.

And here's the important thing.

You don't have to train super hard, super
long or super anything to get good results
as a beginner.

You don't need over the top insanity training.

You don't need monster mass mega muscle
madness.

You don't need Bulgarian training (or Russian,
Chinese, Mongolian, Himalayan, Hawaiian,
or any other kind of super training).

Heck, you don't even need the super-duper,
multi-angular, maxi-rep, muscle confusion,
bomb, blast, and blitz program touted by
the guys doing the funky exercises on all
the social media channels.

You also don't need supplements. (With
just a few exceptions, they're an utter
and complete waste of money).

You don't need a special diet, and you
don't need to guzzle milk by the gallon -
or eat six meals a day - or set your alarm
clock so you wake up and scarf more
food at 3:00 in the morning.

And you sure as heck don't need
roidskies.

You just need to train.

You need to start light and easy, learn how
to do the exercises, develop a good sense
of the rhythm of a workout, and then very
slowly and gradually start to add weight to
the bar and inch your way up the ladder of
success.

You don't need any special equipment. You
can do it with bodyweight training, or with
basic barbell and dumbbell training.

For the former, all you need is a place to
train and something to use to do pull-ups.

For the latter, all you need is a barbell. If
you have squat stands, that's great - and
if you have a pair of adjustable dumbbells,
that's even better. And a power rack (NOT a
Smith machine) is an absolute gift from the
Iron Gods.

By the way, you can get all the equipment
you need from Craig's List or any local
source of second-hand stuff. People are
always selling old weight equipment.

For details on your workouts as a beginner,
grab Chalk and Sweat - or, if you prefer body-
weight training, grab Dinosaur Bodyweight
Training:



Chalk and Sweat

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



Dinosaur Bodyweight Training

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

Dinosaur Training Secrets, Vols. 1, 2
and
3 are also very good for beginners.

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


You can grab them in hard-copy, PDF or
Kindle. See the links on my website. We
even have it set-up to grab all 3 with one
order if you opt for PDF or Kindle.

Remember, start light and easy - and
don't try to rush things. You don't have
to FORCE growth as a beginner - you
just COAX it.

It comes naturally - and faster than you
would imagine.

More to follow  . . .

Yours in strength,

Brooks Kubik

P.S. My other books and courses -
and links to all of my e-books on Kindle
- 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. 2. Thought for the Day:

"Start light and easy, learn how to
train, and gradually train harder and
heavier. You'll be amazed at how well
it works for you."


- Brooks Kubik

BEFORE YOU LEAVE . . .

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:

































The Mail Truck Caught on Fire!

I've been running a mail order business (now mostly an internet order business) for over 20 years, and this is the first time it ever happened - but as they say, there's a first time for everything.


Hail to the Dinosaurs!

We shipped an order to one of our
Dinos in south Florida last week - and
the package still hasn't gotten there
even though we shot it out the door
by USPS Priority Mail.

According to our Endicia tracking
system, the package was "en route
to its destination."

And that's all the tracking said.

For a very long time.

Which sounded like it was not en
route.

And we weren't sure what was up.

And then we learned that a mail
truck had caught on fire some-
where around Gainesville.

Was our package on the truck?

We don't know.

But today - finally - the tracking
system shows that the package
been delayed - and that it would
be late - but that it had processed
through the USPS facility in Opa
Laka and was heading toward its
destination.

So perhaps the fire had something
to do with it.

Anyhow, since it's the Holiday Season
and lots of people are placing Christmas
orders, I thought I'd mention this - and
urge everyone to place their orders as
early as possible.

We want everyone to have a Dino
book or course of their choice (or
a couple of them) under the tree
on Christmas morning - and you
can help us make it happen by
getting your orders in right away.

Because sometimes, no matter
how hard we try, Life throws us a
curve-ball - or a USPS mail truck
with some Dino books on board
inexplicably catches fire . . .

Anyhow, please get your orders
in - it will help us get them to
you as fast as possible!

Yours in strength,

Brooks Kubik

P.S. Strength, Muscle and Power

makes a heck of a good present:



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

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

Hard-copy and PDF

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

Kindle

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

BEFORE YOU LEAVE . . .

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:



































12 Keys to Strength and Muscle Mass (Part 2)

Reg Park was one of the strongest men in the world back in the 1950's - and also one of the most massively muscular men in the world.


Hail to the Dinosaurs!

One quick note, and then we'll talk iron.

1. Dinosaur File Subscriptions

If you'd like a one year, 12-issue subscription
to the new monthly Dinosaur Files, shoot me
an email.

You can purchase a subscription for PDF or (if
you are in the USA) hard-copy.

If you prefer to grab each issue as it comes
out, that's fine, too. Go here to grab the Oct
and Nov issues:

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

I'm finishing up the Dec issue, and it will be
ready soon.

2. Twelve Keys to Strength and Muscle
Mass (Part 2)

Let's continue yesterday's email covering 12
tips to build strength and muscle mass. We did
three of them, so we'll continue with tip no. 4.

This is turning into a little mini-course. I hope
you enjoy it!

4. Train for strength to build mass.

To make significant gains in muscle mass, you
need to make BIG gains in strength.

Somehow, way too many guys in the modern
training world have come to believe that you
build muscle mass with high rep pumping
programs - and that there's no need to build
strength to build muscle mass.

That may be the case for guys who are using
huge amounts of roidskies and other dangerous
drugs, but it's absolutely wrong for drug-free
trainees.

A drug-free, natural trainee needs to train to
increase his strength on the basic, compound
exercises we covered yesterday.

Over time, he should try to add 100 pounds to
his squat and deadlift, and at least 50 pounds
to all of his upper body exercises.

As your strength increases and you are able
to handle more weight in the basic, compound
movements, your muscle mass will increase
enormously.

Nothing else is even possible.

And remember what I said the other day
about building tendon, ligament and bone
strength.

Heavy training builds your skeletal structure -
and that lays the foundation for more muscle
mass.

Building your skeletal structure also means
that you will improve your posture as a
direct result of your training - which means
that you will stand tall, move better, and
carry yourself with the power and majesty
of a lion.

That was John Grimek's secret - a strong,
powerful bone structure that allowed him
to walk and move with unparalleled
presence.

It made him the greatest bodybuilder  of
his generation - and quite possibly, the
greatest all-natural bodybuilder of all
time.

Of course, older trainees may not be able
to build the strength and power of a
younger man. That's fine. There's are
plenty of differences between age 50
or 60 and age 20.

But the basic formula is the same for
everyone.

Whatever your age, train for strength -
and as sure as night follows day, your
muscular mass will increase as you
build your strength.

More to follow  . . . .

Yours in strength,

Brooks Kubik

P.S. Here's the no. 1 book for older
trainees:

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

P.S. 2. My other books and courses -
and links to all of my e-books on Kindle
- 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. 3. Thought for the Day:

"Train for strength, eat smart, and
you'll do just fine."


- Brooks Kubik


BEFORE YOU LEAVE . . .

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:

































Dinosaur Files Subscriptions

 
Outdoor training at Dino Headquarters - the kind of old-school workouts covered in each and every issue of The Dinosaur Files.


Hail to the Dinosaurs!

The Oct and Nov issues of the Dinosaur
Files are available right here in a quick
and easy PDF format with immediate
electronic delivery:

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

The PDF is printable, so if you prefer a
hard-copy, order the PDF and print it --
and you'll have an instant hard-copy to
save in your collection.

If you don't have a printer, send me
an email and I'll tell you how to order
a hard-copy issue.

Also, if you prefer a one year,
12-issue
subscription, shoot
me an email and
we'll make
it happen.


Meanwhile, I'm hard at work on the
December issue - and it should be
ready very soon. I'll send an email
as soon as the little monster is
available.

Yours in strength,

Brooks Kubik

12 Keys to Strength and Muscle Mass (Part 1)

Philadelphia's Louis Abele knew how to build plenty of strength and muscle mass - drug free and supplement free - with old school, Dino-style training.


Hail to the Dinosaurs!

One quick note, and then we'll talk iron.

1. The Dinosaur Files

The Oct and Nov issues of the Dinosaur
Files are available right here in a quick
and easy PDF format with immediate
electronic delivery:

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

The PDF is printable, so if you prefer a
hard-copy, order the PDF and print it --
and you'll have an instant hard-copy to
save in your collection.

If you don't have a printer, send me
an email and I'll tell you how to order
a hard-copy issue.

Also, if you prefer a one year,
12-issue
subscription, shoot
me an email and
we'll make
it happen.


Meanwhile, I'm hard at work on the
December issue - I'll send an email
as soon as the little monster is
available.

2. Twelve Keys to Strength and
Muscle Mass (Part 1)

I always get lots of questions about
building strength and muscle mass -
so I thought I'd cover the topic briefly
in a couple of emails. For more info,
see Strength, Muscle and Power -
Chalk and Sweat - and Dinosaur
Training. If you're over 35, be sure
to grab Gray Hair and Black Iron.

Anyhow, here are some of the key
points.

1. Basic, Compound Exercises
Squats, front squats, deadlifts, Trap
Bar deadlifts, presses, push presses,
pull-ups, shrugs, and bench presses
are your bread and butter exercises.

You can throw in some other stuff -
arm work, for example - or light
dumbbell work for shoulder health -
but devote the lion's share of your
time and energy to the BIG
exercises.

The basic, compound exercises
build your muscles, your tendons,
your ligaments, and your bones.
In other words, they build your
skeletal structure along with your
muscles - and that's hugely
important.

The more bone mass you build,
the more muscle mass you can
carry.

And did you know that recent
research links bone mass to
testosterone output - meaning
that increased bone masses
leads to increased testosterone?

How about that for a strength
and muscle building bonus?

2. Train the Power Zones.

Focus on your legs and hips, your
back, and your shoulder girdle.

If you build your legs and hips,
your back, and your shoulder
girdle, you'll get bigger and
stronger everywhere else -
including your arms.

On the other hand, if you do
nothing but arm work - as
many misguided trainees do -
you usually end up with nothing
at all - including little or no gains
in arm size.

In other words, concentrate on
squats, deadlifts, presses and -
oops, I already said that.

3. Train progressively.

Always try to improve your per-
formance.

Do one more rep.

Or one more set.

Or add weight to the bar.

Or do your exercises in better,
tighter form - with better and
deeper concentration and focus.

If you train the right way, you
should see progress in every
single workout.

Ideally, you should use slow cooking
progression programs - the kind I
detail in Dinosaur Training Secrets,
Vol. 3.

You make small but steady gains -
and over time, the little gains add
up into BIG gains in strength and
muscle mass.

Don't try to do it overnight - or in
21 days - or 30 days - or six weeks -
or whatever. Plan on doing the work
and putting in the time that it takes
for serious results.

More tomorrow  . . . . be looking for
it.

Yours in strength,

Brooks Kubik

P.S. Go here to grab Strength, Muscle
and Power:



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

P.S. 2. My other books and courses -
and links to all of my e-books on Kindle
- 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. 3. Thought for the Day:

"I doesn't happen overnight - but if
you train the right way, it always
happens sooner or later."


- Brooks Kubik

BEFORE YOU LEAVE . . .

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: