Try Bob Hoffman's Favorite Workout!

A classic photo of a young John Grimek performing a one-hand deadlift back in the 1930's.


Hail to the Dinosaurs!

In 1941, Bob Hoffman devised a special training
program for military recruits.

Hoffman knew that America would be dragged
into World War II sooner or later – and probably
sooner than later – and he also knew that the
Armed Forces would need to whip raw recruits
into fighting shape as fast and efficiently as
possible.

Hoffman believed that standard calisthenics
wouldn’t be enough to build tough, strong,
rugged warriors.

They would need weight training, as well.

But the men didn’t have long hours to devote
to barbell and dumbbell training – and the
military didn’t have anything approaching
a large supply of barbells and dumbbells.

So Hoffman devised a special program that
would permit men to make good gains in
strength and conditioning with short, fast
barbell workouts.

As in - 20 minute full-body workouts.

Hoffman designed the program so a large
group of men could train at the same time,
using a small number of barbells, and all
of them could get a terrific barbell workout
in just 20 minutes.

Hoffman called the program The Simplified
System of Training. 

It ended up becoming one of Hoffman’s
favorite training courses.

And that's no surprise - because you can
use it to get a complete full-body workout
in less than 20 minutes - with just a single
barbell.

If you train alone and you work fast, you
can do it in 10 or 15 minutes.

Hoffman once did the entire workout in
just five minutes - to prove it could be
done.

So it's perfect for home gym training - and
for those days when you're crunched for
time and can't do a longer workout.

It's also a great warm-up for heavier
exercises - a great conditioning workout -
and a great light workout to sandwich
between your heavier days as a form of
active recovery.

And it's an excellent workout for older
Dinos - because it strengthens all of
the major muscle groups, and keeps
all of your joints healthy and strong -
and you can recover from it very
easily.

It energizes you - it doesn't wear you
down or tire you out. And that's a very
big plus for older Dinos.

I cover the Simplified System of Training
in detail in the May-June issue of The
Dinosaur Files newsletter.

Exercises, sets, reps, and suggested
weights.

The exact weights Hoffman used to
perform the entire workout in just
five minutes.

Bronze, Silver and Gold Medal poundage
goals.

How and when (and why) to modify the
original program.

How to combine the program with heavier
workouts.

How to use the program as part of a
fun and effective program for lifelong
strength and health.

So go ahead - grab the May-June issue of
The Dinosaur Files - and see the entire
program in detail - and give it a try:



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

And, of course - let me know how you
like it and how it works for you.

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

Yours in strength,

Brooks Kubik


"Never Heard of It!" He Said

Yes, it really does work - said the guy who actually tried it - and yes, that's a partial push press with 440 pounds.


Hail to the Dinosaurs!

Three quick updates, and then we'll talk
training.

1. Pruning the List

I'm going to be pruning the Dino email
list in  a couple of days.

I'll try to delete only those email addresses
that don't appear to be active accounts.

But there are many emails to review, and
I'm sure I may make some mistakes.

If I delete you from the list but you still
want to receive the daily emails, please
sign back up at my website.

2. The May-June Dinosaur Files

It' s a terrific issue - jam-packed with
helpful training tips and workouts.

Articles include The Simplest Body-
weight Program in the World - The
Valhalla Challenge - The Deadlift
from Hell - and Bob Hoffman's
Favorite Workout.



Go here to grab the little monster:

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

3. The John Wood Report No. 4

John Wood just released this - and it's
very good - so be sure to grab a copy.

This issue includes articles on stone
lifting, sledge hammers, smashing
thru sticking points, a conditioning
workout from 1862, tips from Steve
Stanko and John Grimek, bench
press training, and a really tough
and effective arm training program.



https://www.oldtimestrongman.com/johnwoodreport-04.html

4. "Never Heard of It!"He Said.

And then he said:

"It won't work."

That was an exchange I saw at a
discussion forum not long ago.

Someone had asked about one of
the training tips I wrote about in
Dinosaur Training: Lost Secrets of
Strength and Development.

Now, Dinosaur Training was published
way back in 1996.

So the information in it - and there's a
ton of information in the book - has been
out there for 22 years now.

That's longer than most of the Internet
gurus and cyber-warriors have been alive -
and certainly longer than 99% of them
have been training.

So if there's a training tip, an exercise, or
anything else in the book that you haven't
heard of - then you haven't been paying
attention.

Or else you've been doing your strength
training research at the Bro-sites . . . and
guess what - they don't cover the truly
important, useful, productive and
effective stuff.

So I was scratching my head about that
comment.

"Never heard of it!"

Jeepers.

But the second comment was even more
of a head-scratcher.

"It won't work."

How does he know that?

He just said he never heard of it.

So he never read Dinosaur Training and he
doesn't  know the history of the technique - or
how well it worked for so many Iron Game
greats - and how well it worked for me.

And, of course - he's NEVER TRIED IT!

If he did, he would know that it actually
does work - and works very well.

So again, that was a head-scratcher.

It did make me chuckle, though.

Dinosaur Training has been out there for
22 years - and people thought it was pretty
darn revolutionary when it first appeared -
and apparently it's still pretty darn
revolutionary.

I assume you have a copy already - but if
not, grab it now - and get ready to learn
some very interesting, very useful ways
to train for maximum strength and power:



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

Otherwise, and 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. 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. 2. Thought for the Day:

"Revolutionary ideas never go out of
date - especially when they work!"


-- 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 Law of Movement

Rule no. 1 is to keep on moving. That's also Rule No. 2, No. 3 and No. 4.


Hail to the Dinosaurs!

I'm going to give you three quick up-dates,
and then jump into today's topic - The Law
of Movement.

1. The May-June Dinosaur Files

It' s a terrific issue - and you can grab the
little monster right here:



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

Articles include The Simplest Body-
weight Program in the World - The
Valhalla Challenge - The Deadlift
from Hell - and Bob Hoffman's
Favorite Workout.

2. The John Wood Report No. 4
John Wood just released this - and it's
very good - be sure to grab a copy:



https://www.oldtimestrongman.com/johnwoodreport-04.html

This issue includes articles on stone
lifting, sledge hammers, smashing
thru sticking points, a conditioning
workout from 1862, tips from Steve
Stanko and John Grimek, bench
press training, and a really tough
and effective arm training program.

3. Pruning the List

I'm going to be pruning the Dino email
list later this week.

I'll try to delete only those email addresses
that don't appear to be active accounts.

But there are many emails to review, and
I'm sore I may make some mistakes.

If I delete you from the list but you still
want to receive the daily emails, please
sign back up at my website.

4. The Law of Movement

If you leave a barbell or dumbbell - or any
other piece of old-school, black iron strength
training equipment - off in a corner and never
use it, something happens to it.

It rusts.

The same thing happens with a car or
truck.

You could take the most expensive, high-
powered car in the world - and if you let
it sit somewhere and never drove it, the
car would rust.

The very same thing happens with your
body.

If you use it - if you move it - it stays
healthy and strong.

If you don't use it - if you don't move it -
it rusts.

I call this The Law of Movement.

You also can call it: "Use It or Lose It!"

Of course, it's not a new idea. Way back
in the Golden Age of Strongmen, Eugene
Sandow wrote a book called "Life Is Move-
ment."

And, of course, Physical Culture pioneers
have said it for years - men like Bernarr
MacFadden, Bob Hoffman, Peary Rader,
Alan Calvert, Mark Berry, Jack LaLanne,
Paul Bragg and ever so many others.

The sad thing is, very few people heed
the message.

Think about it.

How many people do you know who
exercise on a regular, consistent basis -
and how many do you know who never
exercise at all?

And how many who exercise only train
certain parts of their body - and ignore
the rest of their muscles and joints?

For example - how many runners don't
train their upper bodies?

How many people go to spin class and
never do any lifting?

How many lifters don't train their legs?

And how many lifters don't train their
hearts and lungs?

Of course, many Dinos are doing a very
good job staying active - and a very good
job training their entire body from head to
toe, including their heart and lungs.

They're moving everything - and keeping
everything from rusting - and that in turn
is keeping them strong, healthy and happy.

I think Dinosaurs understand the Law of
Movement better than anyone else out
there - which is one of many reasons
why I'm so proud of the Dino Nation.

So give yourself a quick pat on the back -
and stay active - and keep on moving!

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. Remember to grab the May-June
issue of the Dinosaur Files - and issue
no. 4 of The John Wood Report:

The May-June Dinosaur Files



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

The John Wood Report No. 4



https://www.oldtimestrongman.com/johnwoodreport-04.html

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. 3. Thought for the Day:

"For lifelong strength and health - keep
on moving!"


- 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:





















































A Goldmine of Strength Training Tips

You can't beat old-school training for real world, drug-free results - and you get plenty of old-school training tips in issue no. 4 of The John Wood Report.


Hail to the Dinosaurs!

I just read The John Wood Report
No. 4.


I'm amazed - because issue no. 1 was
great - issue no. 2 was even better -
and issue no. 3 somehow managed to
surpass both of them.

But issue no. 4 is off the charts good.

It includes articles on:

Breaking plateaus.

Bodyweight training.

Stone lifting.

Hand-balancing.

Sledge hammers.

Bench press training.

Chest expanders.

And a nifty little conditioning work-
out that dates all the way back to
1862 (not a typo - I mean back to
the era of the American Civil War).

Arm training.

And much more.

There's a total of 9 articles - including
3 articles by special guest authors -
each of whom any Iron Game enthusiast
will recognize immediately.

In short, it's a must-have for serious
strength trainers.

So I highly recommend that you sprint
on over and grab a copy right now:



https://www.oldtimestrongman.com/johnwoodreport-04.html


It's a PDF download - so you'll get a
link to the little monster almost
immediately - and that's good,
because it means you can start to
use this valuable information right
away.

Yours in strength,

Brooks Kubik

The XYZ Workout

John Grimek used the XYZ workout at many different times in his career.


Hail to the Dinosaurs!

One quick note, and then we'll talk iron -
as in, the mysterious and virtually un-
known XYZ Workout.

1. The May-June Dinosaur Files

We ran late with the May issue of The Dino-
saur Files strength training newsletter, so we
did a combined May-June issue. It's an extra
big issue, with a ton of great articles -
including:

The Valhalla Challenge

The Deadlift from Hell

The Simplest Bodyweight
Workout in the World

Bob Hoffman's Favorite
Training Program

Go here to grab the little monster:



May-June Dinosaur Files

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

As always, be sure to let me know
how you like the little monster -
your feedback is important to us!

2. The XYZ Workout

As an older Dino who trains at home with
very limited equipment (and who likes it
that way), I almost always do some
variation "of the XYZ workout.

You've probably never heard of the XYZ
workout.

I don't think I ever did when I was a
kid who devoured all the muscle mags
every month.

I remember Betty Weider's leopard-skin
bikini, but I don't remember Joe Weider
extolling the virtues of XYZ training.

I remember Bob Hoffman writing about
Hi Proteen powder, but I don't remember
Strength and Health articles that covered
the XYZ program.

I remember tons of articles about 20-rep
breathing squats in Peary Rader's old Iron
Man magazine - but I don't remember any
articles about the XYZ workout.

No, scratch that - I remember one Iron
Man article that came close to it - but only
one.

So I didn't do it when I was a kid - or even
when I was in my 20's and 30's.

But now, as I said, I do it all the time.

Heck, I did it last night.

The XYZ workout goes something like this.

You want to do a particular exercise which
you know from experience is a very good
exercise for you - or it's a new exercise
that you want to try.

Let's call it Exercise X.

In your mind, it's the very best exercise
there is for building a particular muscle
or muscle group, or for gaining strength
in a certain part of your body (or through-
out your entire body).

Which means you really, really, REALLY
want to do it.

But you can't do it - because:

1. You don't have the right equipment.

2. It requires a power rack or spotters to
do it safely - and you don't have them.

3. You can't do it - or you can't do it
without severe muscle or joint pain -
because of a past or current injury or
one or more dings and dents.

4. You used to do it - and it used to work
great for you - but you can't do it now
because it pretty much cripples you for
a week or two - even with much lighter
weights than you used to use in it.

5. Two or more of all of the above.

So what do you do when you can't do
Exercise X?

Do you pack it in - skip your workout -
and go plonk yourself in front of the
television?

That's what most people do - but it's
not what Dinosaurs do.

If you're a Dinosaur, you do Exercise Y.

It may not be as good as Exercise X -
but it sure as heck beats not doing
anything.

But what if you can't do Exercise Y?

What do you do then?

You guessed it.

You do Exercise Z!

And that's the XYZ Workout.

You may not be able to do the one best
exercise for a given purpose - but that's
okay.

Find something else that works - and do
that instead.

No matter what, you can always find a
fun, effective, result-producing exercise.

Last night, I trained for a little over an
hour, and did five different exercises.

Three of them were exercise Y variations.

Two of them were exercise Z variations.

And I had a really good workout.

Thirty years ago, it would have been all
Exercise X variations - but that was then,
and this is now - and the important thing
is to keep on training and to do it pain-
free.

So that's the XYZ workout in a nutshell.

Give it a try - it works pretty darn well.

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 plenty of XYZ exercises and
related work-arounds for older Dinos in
Gray Hair and Black Iron:



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

P.S. 2. Dinosaur Dumbbell Training gives you tons of excellent exercises
that you can use as alternatives to
barbell exercises:



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

Dinosaur Bodyweight Training

gives you plenty of great bodyweight
exercises to use in place of similar
barbell or dumbbell movements:



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

P.S. 3. 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:

"If you can do X, then do X - but if not,
then do Y. If you can't do Y, then do Z.
But always do something!"


-- 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: