Take a Peek Inside the November Dinosaur Files!

Each issue of the Dinosaur Files is jam-packed with great old-school workouts and training advice for drug-free trainees - and the November 2018 issue is no exception!

Hail to the Dinosaurs!

We released the November issue of
The Dinosaur Files yesterday, and
Dinos around the world have been
snatching it up like hotcakes.

And that's great - because it's a
heck of an issue.

Take a peek inside:

It begins with a turbo-charged
editorial I wrote - a true story
about a dark and deadly night
on the North Atlantic - an SOS
signal - and how two very
different men on different ships
responded to the signal.

No, it's not about lifting - or sets
and reps - but it's an incredibly
strong and motivating story - and
it will get you revved up and ready
to go - and ready to respond to
any call for help you may ever

And then we turn to training - starting
with reports from our readers.

Abbreviated training - a report from a
63-year old Dino.

20-rep Trap Bar deadlifts.

Abbreviated workouts and aging joints.

An update from a 74-year old Dino and
how he trains.

A report from a man who found what
works for him training-wise.

And more:

The vitamin everyone over age 50 needs
to take. (Do you know what it is?)

Some very bad advice that could kill you -
or make you very sick - and how to avoid
falling for it. (Advice that I fell for - and
that you probably fell for if you're my
age. Heck, you may STILL be falling for

A simple "stay busy/stay active" program
that I use every day here at Dino Head-

A detailed report by one of our readers on
his special training program to build strength
and muscle mass - and how he used it to
gain 25 pounds of solid muscle in just
months. Exercises, workouts, sets,
reps - it's all here - the whole thing - every
detail covered in full.

A salute to one of our recently departed
Dinos - a man who began following my
work way back in 1996 when I first pub-
lished Dinosaur Training - and how his
tradition lives on.

A detailed article from a cancer survivor
about how to keep on training after cancer
or other major illness - with information
you won't see anywhere else - and things
the medical community doesn't even
begin to understand.

And finally - a special "do it anywhere"
workout to use when you're traveling -
as many of you will be next week at
Thanksgiving time.

In short, it's a great issue - and you can
find it right here:


Happy reading!

Yours in strength,

Brooks Kubik

Here's How to Gain 25 Pounds of Solid Muscle - Super Fast!

We have some big breaking news for Dinos - and a terrific new training program that one of our Dinos used to pack on 25 pounds of solid muscle in just four months.

Hail to the Dinosaurs!
I'll cut right to the chase.

We just released the November issue of
The Dinosaur Files, and it includes a
terrific article by one of our longtime
Dinos who went on a special weight
gaining and strength building program
earlier this year - and gained a whopping
25 pounds of muscle.

He gives you his exact program:

Four different workouts.

How he scheduled his workouts (which
was one of the secrets of his success).





Weight increases.

Full range movements.

Partial movements.

His preferred equipment - and options
if you have other equipment you want
to use..
program - not a muscle pumping
program - so it builds plenty of
real-world strength and power.

And you can use it as a strength and
power program if you don't want or
add any more muscle mass - just do
the program and don't eat as much.

In short, it's a really good program.

And, of course, there are other
great articles and workouts in
the November issue.

Here's the link - go ahead and grab


As always - let me know how you
like this month's issue!

Yours in strength,

Brooks Kubik

Are Five Work Sets Too Much?

Having fun hitting some old-school split style snatches in the outdoor training area here at Dino Headquarters.After more than 50 years of training, each workout is still fun, fresh and enjoyable.

Hail to the Dinosaurs!

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

1.The John Wood Report, No. 5

Issue no. 5 of The John Wood Report
was released on Friday, and I understand
that it's been selling like hotcakes.

That's no surprise, because it's a great
issue - with an update on John's Bone
Strenth Project - and a detailed look at
one of Bruce Lee's favorite forearm and
wrist training tools and how to use it for
"Dragon-level" results.

Go here to grab it:

The John Wood Report No. 5 (PDF)


2. The Sept-Oct Dinosaur Files

You'll also want to grab the Sept-Oct
issue of The Dinosaur Files newsletter.

It includes plenty of excellent articles,
including one that features a killer
training program using a. strongman
yoke for heavy singles, partials and
weighted carries - along with another
article on a unique and very effective
progression system for 20-rep breathing

Go here to grab it:

Sept-Oct Dino Files (PDF)


3. "Are Five Work Sets Too Much?"

I just got an email from a reader who
does 5 x 5, using five work sets for
each exercise.

He wondered if that was too much.

Short answer:

Yes, it's probably too much work - but,
like anything else, it depends on
several different factors - and it will
probably change for you over time.

Many trainees get very good results from
ONE work set. They find that they overtrain
if they perform more than one work set -
especially in their squats and deadlifts.

These trainees do best on a 5 x 5 program
that includes four progressively heavier warm-
up sets followed by ONE work set with their
top weight for the day.

It's simple, effective, and it works great for

Other trainees do well with TWO or even
THREE work sets. But three is the limit for
most trainees, unless they're doing very low
reps (singles, doubles or triples).

Your age is also an important factor.

As a general rule, older trainees do better
with fewer work sets. So what works best
for you may change over time.

If you do five work sets, you need to follow
an ultra-abbreviated training program. Limit
yourself to one or two exercises per workout.
You won't be able to do justice to more than

And here's a thought: If one, two or three
work sets do the job for you, why do more
than that?

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. For more straight talk on sets, reps and
real, world, no-nonsense strength training,
grab Dinosaur Training Secrets, Vol. 1:







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

Hard-copy and PDF




P.S. 3. Thought for the Day: 

"Three words: less is more."

 -- Brooks Kubik

Before You Leave - Check These Out! 
Brooks Kubik's Kindle Books


We have over 25 books and courses in the Kindle store - including these little monsters:

For even more Kindle books by Brooks Kubik, visit:

Who Wants It?

Here's a classic issue of Peary Rader's old Iron Man magazine - it's on sale now - on eBay - and if you act fast, you may be able to grab it.

Hail to the Dinosaurs!

Trudi and I are planning to move out
west in the not too distant future -
so I'm selling a ton of old books
and magazines.

So here's a quick heads up.

I listed an old issue of Peary Rader's
wonderful Iron Man magazine on
eBay a few days ago.

So far, no one has bid on it - and
there's not much time left in the
eBay auction countdown - so you
may be able to sneak in and grab

Here's the link - head on over and
read more about it - I included a
detailed listing of the contents:


The eBay auction will be over in
about 27 hours from the time I
post this on my Blog - so don't
wait - place your bid NOW
at the eBay site.

If you want to know what other
issues of Iron Man I'll be selling,
shoot me an email and ask for
the complete list.

Yours in strength,

Brooks Kubik

A Training Program You've Never Seen Before!

Breaking news! There's something brand new for Dinos - and it features a super-effective workout that you've never seen before!

Hail to the Dinosaurs!

John Wood has just released The John
Wood Report No. 5.

You can grab it right here:


As always, it includes some great
articles - but one article in particular
stands out.

It's an update on John's unique Bone
Strength Training program - except
he's doing things a bit differently
than before.

In fact, he's doing something that
I've never seen before - or read
about before - and never tried.

And I seriously doubt if anyone else
in the world is doing it.

But it may be the very best thing
ever for building bone strength
and bone mass.

Which means it may be one of the
very best things ever for older Dinos.

Or Dinos of any age - because bone
strength and bone mass is important
at any age.

So grab a copy - it costs less than the
price of one of those mocha monkey
cappuccino latte drinks at the trendy
coffee shops - and read it through -
and see for yourself exactly what
I'm talking about - and then decide
if you want to try working it into
your own program.

And yes - I do plan on trying it -
and I bet a lot of you are going
to do the very same thing.

Yours in strength,

Brooks Kubik

Important Tips for Bottom Position Squats

Like all great champions, John Grimek always did plenty of squatting. Heavy leg and back training is the Royal Road to Muscle and Might!

Hail to the Dinosaurs!

I got an email from Nick C., who wrote:

"Hi Brooks!

I'm planning on starting a leg specialization
program that will use the bottom position
squat singles you prescribe in workout no.
39 in Chalk and Sweat.

I'm going to start with 6 x 5 with regular
Olympic squats, followed by five sets of
progressively heavier singles in the bottom
position squat.

I was wondering how you would suggest
increasing weight for this routine. Should
I try to add 5 or 10 lbs. to my top single
every week or every other week? 

Should I also be adding weight at the
same rate to the regular squats?

I guess I really want to know how you
did your weight progression on this
program when you had such great
success with it."

Thanks for your question, Nick, and
have fun with your squat program. It
will build some serious strength and
muscle. As I mention in Chalk and
Sweat, I added almost 200 pounds
to my squat by using bottom position

BTW, in case anyone is unfamiliar
with them, bottom position squats are
performed in the power rack. You set
the bar on pins placed so it is low
enough that you can get under the
bar and start the squat from the

It's much harder than the conventional
way of doing squats -- which is why it
is so effective.

Of course, it's an ADVANCED training
technique. Don't use it unless you can
handle at least 300 pounds for sets of
5 reps in good, deep form.

Some people find that pause squats work
just as well or better for them than bottom
position squats. Personally, I prefer bottom
position squats for powerlifting squats
(low bar, starting from parallel), and
pause squats for OL squats (high bar,
donkey to grass full squats). I also
prefer pause squats for front squats.

As far as progression goes, do this:

1. Start light and easy and use the first
four to six weeks as a break-in period. 

a. You need to start light on the bottom
position squat. It's much harder than you
think it is. 

b. Let me repeat that - start light!

2. After you start to feel comfortable with
the exercise, train it hard and try to add five
pounds to the bar every week for as long
as you can.

3. At some point, your gains will slow
down, and it will become harder and
harder to add the five pounds. When
that happens, change the progression
to five pounds every other week. Do
that for as long as possible.

4. Try adding weight to your regular
squats at the same rate as the bottom
position squats at the start of the
program, when the weights are light.

a. When the weights get heavier, your
poundage increases on the regular squats
will be slower because the bottom position
squats are a new exercise for you, and they
have much more room for improvement.

You can try two workouts a week when
the weights are light, but one workout a
week will probably work better as the
weights get heavier.

I hope that helps, and again, have fun on
the program!

Yours in strength,

Brooks Kubik

P.S. I cover bottom position squats and other
super effective strength and mass builders
using the power rack in these books:

Dinosaur Training: Lost Secrets of Strength
and Development


Chalk and Sweat


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

Hard-copy and PDF




P.S. 3. Thought for the Day:

"Set high goals, and work hard to achieve

-- Brooks Kubik

Before You Leave - Check These Out! 
Brooks Kubik's Kindle Books


We have over 25 books and courses in the Kindle store - including these little monsters:

For even more Kindle books by Brooks Kubik, visit:

Dull and Boring Is Fun and Exciting!

I don't do Funky Monkeys, Himalayan Curls, Pogo Stick Presses or One-Legged Ball Bounces - but I still have fun when I train.

Hail to the Dinosaurs!

Are your workouts dull and boring?

Or are they fun and exciting?

I was thinking about my own work-
outs the other day.

They don't make very good social
media posts because it's pretty much
the same thing in every workout.

I have two workouts - Workout A
and Workout B - but every Workout
A looks like the previous Workout A -
and every Workout B looks like the
previous Workout B.

In other words, I stick to the same
exercises, the same sets and the
same reps.

I don't mix things up, and I don't
change things around, and I don't
add new stuff very often.

For many people, a program like
that would be dull and boring.

They couldn't stand it.

But for me, it's the reverse.

My workouts are fun and exciting.

I enjoy the challenge of working on
a small number of movements and
trying to master them - and on trying
to do them better every time I train.

I don't think either approach is wrong,
as long as you don't change things up
too often. You need to stick to a given
program long enough to let it work
for you. Many people change programs
far too often, and that usually doesn't
work very well.

Of course, there comes a time when
changing to a new workout or a new
program can be the best thing in the
world for you.

You just have to know when to do it -
which is largely a matter of training
long enough to understand both your
body and your mind, and to learn
what works best for you.

Anyhow, I'll be training today, and it
will be dull and boring - pretty much
the same thing as always - but it will
be fun and exciting for me.

Yours in strength,

Brooks Kubik

P.S. Here's something different that's
also fun and effective:

Dinosaur Dumbbell Training


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

Hard-copy and PDF




P.S. 3. Thought for the Day:

"The iron doesn't get bored,
and neither should you."

Brooks Kubik

Before You Leave - Check These Out! 
Brooks Kubik's Kindle Books


We have over 25 books and courses in the Kindle store - including these little monsters:

For even more Kindle books by Brooks Kubik, visit: