First Feedback on the February Dino Files

Hail to the Dinosaurs!

The first feedback on the February
issue of the Dinosaur Files comes
from one of our many Scottish
Dinos, Ruiseart Alcorn.

Here's what he had to say:

Hey Brooks,

I grabbed the PDF version of the Dino
Files last night. (I normally get the
Kindle version, but I was too excited
to wait for it), and I've just finished

Great stuff! I loved every moment
of it!

I particularly enjoyed your piece
about the new Dino Dungeon, and
I loved the wee videos.

I'm now fired up to do my workout,
which I'll start in about one hour.



Thanks, Ruiseart - I'm glad you enjoyed
this month's issue - including the special
bonus videos!

Everyone else - if you haven't grabbed
your copy of the February Dino Files,
here's the link for the PDF edition:

If you grab the little monster, please
be sure to send a brief note with your
comments and feedback. We love to
hear from you!

Yours in strength,

Brooks Kubik


"Tell Me More!" He Said

Hail to the Dinosaurs!

Yesterday we released the February
issue of the Dinosaur Files in PDF
format - and we mentioned that
this issue has three special bonus

In response, we got flooded with
emails asking about the bonus

"What are they?"

"How do I get them?"

"Tell me more!"

So here's a link to a Blog Post that
tells you more about the bonuses:

The blog post also gives you the
complete Table of Contents for
the February issue.

And here's the order link for the
February issue:

If you've already ordered this month's
READING! Let me know how you
like the little monster - including
the bonus features.

Yours in strength,

Brooks Kubik


The February Dinosaur Files - With Special Bonus Features!


Hail to the Dinosaurs!
We just released the February issue of The Dinosaur Files in PDF format. We’ll release the Kindle edition as soon as possible – along with (get this) a hard-copy edition printed and shipped to you by Amazon.

That means you can grab The Dinosaur Files in whatever format you prefer: PDF, Kindle or hard-copy.

It’s like barbells, dumbbells and kettlebells. They’re all iron, they all work, and they’re all good – and you can choose whichever one you prefer.


The February issue features something new and exciting for you. We’re going to begin including several bonus items in each issue of the Dinosaur Files. They may be links to short videos, photos, PDF’s or audio Files supplementing and expanding our regular articles.

For example, if I’m talking about how to perform a particular exercise, I may include a link to a short video that shows you exactly what to do and how to do it.

If we’re covering a particular old-time strongman, I may include a link to a short biography of him – or to a rare photo or video of him.

Or I may give you a link to a downloadable workout – or to an old, long forgotten article or training course.

We may even include a short audio-file or a commercial-free, mini-podcast.

The possibilities are endless.

Modern technology let’s us do all of these things – and doing them is going to make the Dinosaur Files even more of a goldmine of training information and iron game history.

The February issue has not one, not two, but THREE special bonuses – and I know you’re going to like them.

It’s more work for us, but it’s well worth it – because it’s our way of saying THANK YOU to our loyal readers around the world.


And speaking of goldmines, check out the Table of Contents for the February issue of the Dinosaur Files:



Something New and Different for You!
            by Brooks Kubik 

Hail to the Dinosaurs!
            by Brooks Kubik

Mesozoic Mail
            by The Dinosaurs

            The World Wide Dinosaur Revolution – Stem cells for Aging Joints? – The Best Place to Train – Welcome Back to the Real World of Training! – Another Vote for Home Gym Training – Dino Dave’s House of Pain – First Things First – Viking Feedback – Interested in Old School Olympic Lifting – When Too Much Exercise Can Be Fatal – A Training Update from Scotland

Jurassic Jottings
            by Brooks Kubik

            Ray Van Cleef’s Treasure Hunt - $8.92 Per Rep – An Amazing Old-School Strongman – Can You Match These Feats of Shoulder Strength? – Sets and Reps for Great Gains – Iron League Updates – Wanted: Feedback from Dinos! – Tommy Kono Visits Muscle Beach – The Strongest Waiter in the World – Dinosaur Training on Instagram! – Grimek and Stanko Were Snackers! – My Search for a New Gym (Part 1) – The Strongest Man in the Midwest – John Grimek’s Secret of a Small Waist – My Search for a New Gym (Part 2) – Harry Paschall’s Favorite Exercise – Shrugs for a Bigger Squat – The Easy Way to Train – The Complete List

The New Dinosaur Dungeon
            by Brooks Kubik

Barbells by Moonlight
            by Brooks Kubik

Build Old School Pulling Power with Tommy Kono
            by Brooks Kubik

Answers to Your Training Questions
            by Brooks Kubik

            Squats, Sore Knees and Programing for an Older Dino – Military Press vs. Push Press: Which Is Better? 

A Simple Fix for Pain-Free and Effective Front Squats
            by Brooks Kubik

The Best Place I Ever Trained
            by the Dinosaurs

My Experience with Abbreviated Training
            by Michael Salvagno

My Training Plan for 2017
            by Peter Yates

Training Injuries and How to Avoid Them
            by Brooks Kubik

The Wrap-Up
            by Brooks Kubik

As you can see, it’s another outstanding issue, filled with terrific training articles and the kind of no-nonsense, old-school approach that you’ve come to expect in each and every issue of The Dinosaur Files!


Go here to grab the February 2017 Dinosaur Files in PDF format with immediate electronic delivery:

Yours in strength,

Brooks Kubik

How to Train Like a Champion

Hail to the Dinosaurs!

Things are hopping faster than 37 jackalopes
today - so let's get right into the important

1. The Dinosaur Files

The February issue of the Dinosaur Files is
almost ready to go - with some great new
features - so be looking for an email with
the links very soon.

In the meantime, if you missed the January
issue, grab it now. It's available in PDF, KIndle
or (something new) a printed edition mailed
to you directly by Amazon:

PDF edition

Kindle edition

Amazon hard-copy

2. The Complete List

We have 22 books and courses in the
Kindle bookstore now. Here's the
complete list:

Even if you have the books in hard copy
or in e-book format, go over to the Kindle
pages and rank the reviews. Ranking the
reviews helps newbies choose Dino
Training over muscle pumping

And, of course, feel free to post a
review of your own. They really
help us.

3. How to Train Like a Champion

And now, let's talk training -- as in,
real world, championship training.

Back in 1952, a young man named Tom
was working as a cook in the army. He
was based in California and was slated
to be sent to Korea.

He thought he would probably die in Korea,
because this was during the Korean War,
and the North Koreans were using US
Army cooks for target practice.

They figured that they'd demoralize the
Americans by shooting all their cooks.

So Tom practiced his cooking -- and his
shooting. By then, all the cooks in the
army were carrying rifles while they did
their cooking.

But he also practiced something else.


And he was pretty darn good at it.

Good enough to win the USA National
championships and qualify for the 1952
Olympic Games in Helsinki.

So instead of going to Korea, Tom went
to the Olympics -- where he won a gold

Yes, I'm talking about Tommy Kono -- one
of the greatest weightlifters of all time.

But here's the important thing.

Tommy Kono had very limited time for
training. The Army didn't let him train
all day. He had to do his regular Army
job and Army PT and everything else a
soldier does.

So he developed something he called
Quality Training.

He trained just 3 or 4 times a week for no
more than 90 minutes per workout.

But he made every minute count.

He focused on squats, front squats, military
presses, squat cleans, squat snatches and

He didn't do anything else because he didn't
have time to do anything else. He focused on
the important stuff -- and he trained it very,
very hard.

He coupled that with unshakable, iron
determination to be the best in the world.

And when he trained, he trained with zen-like
powers of concentration.

And it worked. He ended up winning six World
Championships, three Pan-American titles,
two Olympic gold medals and an Olympic
silver medal.

He set official World records in four different
weight classes: 148, 165, 181 and 198.

Tommy Kono proved that Quality Training

You can do the very same thing. Follow the
abbreviated and ultra-abbreviated training
programs in my books and courses -- train
with focus and passion -- and the results will
astonish 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

P.S. Dinosaur Training Secrets, Vol. 1, gives you
some terrific abbreviated and ultra-abbreviated
workouts -- and tons of other great tips about
championship training:

Hard copy

Kindle e-book


See the links to PDF books and courses at our
products page:

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

P.S. 3. Thought for the Day: "When you train,
like a champion." -- Brooks Kubik


Bench Press Alternatives for Dinos

Hail to the Dinosaurs!

We have a ton to cover this morning,
so let's get started - beginning with an
update on The Dino Files.

1. The January Dino Files

The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.

PDF edition

Kindle edition

Amazon hard-copy

We're finishing up the February issue and will
release the PDF very soon. It's going to be
another great issue - with some special new
features and upgrades that I think you're
really going to like.

2. The Complete List

We have over 20 books in the Kindle book-
store now. Here's the complete list:

3. Bench Press Alternatives for

Several readers have asked about bench
press alternatives for Dinos who train
alone, without a spotter and without
a power rack.

It's a good question because doing bench
presses without a spotter and without a
power rack is a bad idea - as in, you can
literally die under the bar if you get stuck
with a heavy weight.

And I'm not making this up. At least once a
year there's a newspaper report from some-
where about someone who got pinned under
 a heavy barbell while training bench presses
on his own - and he died.

So what are the options?

One obvious possibility is the parallel
bar dip. However, I would stay away
from these. They can be very tough
on the shoulders. That's especially
true if you do them on wide dipping
bars or if you pile on plenty of extra

Having said that, I know that some of you
do dips, enjoy them, and have no problem
with them. If they work for you, then feel
free to do them, but do them the RIGHT
way. Avoid a deep stretch, and don't do
any sort of drop and bounce stuff.

Also, some Dinos do much better with
ring dips than parallel bar dips. But
again, avoid the deep stretch!

Here are some other, and in my opinion,
much better options. Of course, you
would only use ONE of these in any
particular training program:

1. Dumbbell Bench Presses

These are great, and many trainees
find that they actually work the chest
muscles harder than regular bench

Don't lower the dumbbells any further
than you would lower the barbell. A
deep stretch can hurt your shoulders.

2. Dumbbell Incline Presses

These were a favorite of many top
bodybuilders from the 1940s and 1950s.
Reg Park, Clarence Ross, Steve Reeves,
Alan Stephan and George Eiferman all
did plenty of dumbbell incline presses.

Note that you can use different angles.

Some dinos prefer a 30 degree angle,
others a 45 degree angle, and others
a 60 degree angle.

3. Dumbbell Floor Presses

Charles Smith covered these in an old
issue of Muscle Power magazine back
in the 1950s. It's a good exercise, and
with practice, you can go pretty heavy.

Resist the temptation to bounce your
upper arms and elbows off the floor
to use more weight or do more reps.
That's cheating, and it's a good way to
hurt yourself.

4. Barbell Floor Presses

Of course, you do these with plates
large enough that you can roll the bar
into the starting position and then roll
it back out when you are finished with
your set. You don't want to get stuck
under a heavy barbell.

Again, resist the temptation to bounce
the upper arms and elbows off the floor.
Some Dinos find that floor presses are
easier on their shoulders than bench
presses are -- but others (I'm one of
them) find the reverse to be true. So
start light and work up slowly until you
are sure the exercise will be okay
for you.

5. One Arm Dumbbell Bench Presses

These are a very good exercise -- and a
very tough one. It's hard to balance the
dumbbell and stay in position on the
bench. You actually get a good *core*
(I hate that word) workout when you
do these.

These are a good exercise if you have
trouble getting two dumbbells into the
starting position for the two dumbbell
bench press.

6. One Arm Dumbbell Incline Press

Again, this is a good exercise if your
problem is wrestling a pair of heavy
dumbbells into the starting position
for the two dumbbell version of the

Remember to experiment with different

7. Pushups

See Dinosaur Bodyweight training for
dozens of super-effective pushup variations,
including some killer pushups with rings:

Also, note that you can add resistance
with heavy bands or by putting a barbell
plate or a sandbag on your upper back.

Pro wrestling great Bruno Sammartino
famously did a pushup with 600-pound
wrestler Haystacks Calhoun sitting on
his upper back and shoulders. That
might be an all-time record in weighted

So there you have it: seven terrific
alternatives to the regular bench
press. Give them a try!

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. Dinosaur Training started a strength training
revolution when I published the little monster way
in 1996 - and it's been a best seller ever since:

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

P.S. 3. Thought for the Day: "Where there's
a will, there's a way -- and where there's a
way, strength and muscle lies ahead."
-- Brooks Kubik


Seven Rules for Lifelong Strength and Health

Hail to the Dinosaurs!

Two quick notes, and then we'll talk

1. The January Dino Files

The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.

PDF edition

Kindle edition

Amazon hard-copy

2. The February Dino Files

Is almost ready, and it's going to come
to you with something new and different.

It's a special kind of bonus.

Actually, three of them.

Be looking for it. It's going to be lots
of fun. And it's going to make the
Dino Files better than ever.

3. Seven Keys to Lifelong Strength
and Health

I was talking with a friend and fellow
Dinosaur the other day. He's about my
age (I'm 60), and like me, he's been
training for pretty much his entire

He's in excellent shape, and he looks
*much* younger than his age.

And that's true of many lifelong Iron

But it doesn't happen by accident. It
happens by living what Bob Hoffman
called "the Strength and Health lifestyle."

In other words, it's the result of eating
the right way -- and training the right
way -- and (very important) keeping
your weight under control.

Anyhow, we talked about those topics
a bit, and I thought I'd share some of
what we covered. So here are seven
rules for lifelong strength and health:

1. Follow a Dino-style strength

a. More than any other form of exercise,
progressive resistance training helps keep
you young and healthy -- in part because
strength training helps you maintain
healthy hormone levels as you grow

b. Cardio training helps (if it's the right
kind of cardio training), and so does
stretching and what they now call
"mobility" work -- but progressive
resistance training is far and away
the most important thing to do.

2. Follow a training program that

a. If you don't enjoy your workouts, you
won't keep doing them.

b. If you like kettlebells, use kettlebells.
If you prefer to use barbells, use barbells.
If you would rather do bodyweight training,
do bodyweight training. If you prefer to mix
things, up, that's fine, too.

c. No one type of training is "best." What's
best for YOU is what you enjoy doing. That
varies from person to person, and it may
change for you over time.

d. If you are a mature trainee, you have
earned the right to have FUN when you

3. Train hard, but train smart.

a. Older trainees need to listen to their
bodies. There's a time to push hard, and
a time to ease up a bit.

b. See Gray Hair and Black Iron for advice
on sensible and effective training programs
for older Dinos. It gives you over 50 of them.

4. If it hurts, don't do it.

a. You'd be surprised how many trainees
ignore this rule.

b. Things that work great at age 20 or 30
may be very bad for you at age 50 or 60.

c. Dings and dents may require work-
arounds and/or different exercises.

5. Pay attention to rest, recovery and

a. If you don't recover from your workouts,
they will gradually wear you down, not build
you up.

b. Get enough sleep every night. Your body
rebuilds and recharges itself while you are

6. Pay attention to diet and nutrition.

a. When you're young, you can eat almost
anything and get away with it. Things are
different for older trainees.

b. See Knife, Fork, Muscle for more information
about diet and nutrition for lifelong strength and

7. Keep your weight under control.

a. You don't need to walk around flashing your
six-pack -- or posting six-pack selfies on Face-
book -- but you do need to keep your gut under

b. Excess stomach fat is linked to a whole host
of health problems, including diabetes and
heart disease.

c. The vast majority of physical culture heroes
who maintained good health and active lifestyles
well into their advanced years were men and
women who prided themselves on staying lean,
fit and muscular.

So there you have it -- seven rules for lifelong
strength and health. You probably follow them
already, but a little reminder now and then is
a good thing.

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 mentioned Knife, Fork, Muscle and
Gray Hair and Black Iron. Go here to grab

P.S. 2. We're also releasing Knife, Fork, Muscle
as a series of Kindle e-books. Same content,
but broken into four books. Books 1, 2 and 3
are already available, and book 4 will be out

Go here for the complete list of all of our
kindle books, with order links for all of

P.S. 3. Thought for the Day: "The ultimate
goal is lifelong strength and health."
-- Brooks Kubik


Helping You Save Clams on Postage

Hail to the Dinosaurs!

When I published Dinosaur Training back
in 1996, postage rates were fairly low,
even for international mail.

So I could fill orders from around the world
at a relatively low cost for shipping and

But postage rates have gone higher and
higher over the years - especially for
international mail.

Case in point. A guy from Australia
ordered Dinosaur Training today, and
the shipping and handling was almost
double the cost of the book.

That's because our shopping cart uses
Priority Mail shipping as a default option.

And Priority Mail is expensive for
international shipping.

However, if you want to save clams on
shipping for an international order,
it's easy to do.

Just place your order, and include a note
in the Special Instructions section of the
on-line order form asking us to ship your
book or books by First Class Mail instead
of Priority Mail.

We'll go ahead and calculate the cost for
First Class Mail and ship it that way. And
we'll refund the difference between the
two shipping charges.

Trudi just did exactly that for the guy I
mentioned in Australia - and saved him
a whopping 22 clams on postage.

That's more work for us, of course, but
we're happy to do it if it helps our

Of course, the other thing we're doing to
help with shipping and handling is to offer
Dinosaur Training books and courses in
PDF and Kindle format.

This is a great option for everyone, but
it's especially good for overseas Dinos,
because there is literally ZERO in
shipping and handling charges.

Right now, we have 22 Dinosaur Training
books and courses on Kindle. Here's the
complete list - and we're adding more and
more all the time:

Important - you do NOT need to purchase
a kindle device to read Kindle e-books. You
can download an app that lets you read
them on any device. There's a link for
the app on every sales page in the
Kindle bookstore.

If you prefer PDF to Kindle, check out the
section of PDF books and courses at our
products page. There's a lot of them:

Also, note that we've bundled Dinosaur
Training Secrets 1, 2 and 3 - so you can
grab all three courses with one purchase.
We got the idea from Amazon, which
bundles all three courses in the Kindle

I know that some of you prefer hard copy
books and courses, and we'll continue to
offer those - but the Kindle and PDF options
will help many of you save some major
clams. And saving major clams is a
very good thing.

Yours in strength,
Brooks Kubik

P.S. The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.

PDF edition

Kindle edition

Amazon hard-copy