Moving Fast, Staying Strong!

Hail to the Dinosaurs!

I've been posting some photos of my
workouts over the past couple of weeks,
and a number of you have asked for
some video.

So here's a short clip from a workout
where I was doing old-school, split
style clean and jerks.

I've been doing squat style cleans and
split style snatches, but decided to work
on split style cleans for a while and see
how they work.

One of the great things about split style
lifting for older Dinos is that it makes
you move FAST.

Those feet have to really fly -- and at age
60, that's a very good thing.

The goal is to be both strong and fast --
meaning powerful -- at age 60 and

Anyhow, here's the clip -- not a maximum
weight, by any means, but it will give you
an idea of what things look like here at
Dino HQ:


By the way, if you're interested in old-school
training programs and retro-workouts, grab
my three-volume series, DINOSAUR

It's available in your choice of hard-copy or
PDF at my website -- or in Kindle editions at
the Kindle bookstore.

Hard-copy and PDF


Yours in strength,

Brooks Kubik

We have 23 books and courses available at the Kindle bookstore. This is the latest one. Go here to see the complete list:

The "How Many Meals A Day?" Question

After a hard workout, nothing beats a nice home-cooked meal.

Hail to the Dinosaurs!

I'm often asked, "How many meals a day do
you eat?"

And a lot of people don't believe the answer.
The answer is "three."

Breakfast, lunch and dinner.

Now, for the record, that's what John Grimek
ate -- what Steve Stanko ate -- what John
Davis ate -- and what almost every strongman,
bodybuilder and weightlifter ate prior to 1950
or so.

Around 1950, the muscle mags started to push
six meals a day for weight gaining.

And ever since, trainees have been obsessed
with the idea of eating six meals a day (or
more) and gaining more muscle mass than
a herd of charging elephants.

But six meals a day isn't for everyone.

Six meals a day may work for some very
skinny and underweight trainees during a
relatively short period when they're trying
to gain muscular bodyweight -- but it's not
necessary to do it forever.

For an older trainee who has gone through
the weight gaining phase and is already as
big as he wants to be, three meals a day
will work fine.

Of course, they need to be three big meals,
with plenty of high quality food.

And they should be easy to prepare, because
nothing beats home-cooked meals.

And they should be delicious -- because the
more you enjoy your meals, the better your
digestion will be.

And besides, after a hard, heavy workout,
you deserve a delicious meal.

I cover diet and nutrition for strength training
in detail in Knife, Fork, Muscle. It gives you
everything you need to know about what to
eat for lifelong strength and health -- and
includes meal plans, daily menus, and even
some simple recipes and cooking tips direct
from Dino Headquarters.

By the way, did you know that John Grimek
believed that three meals a day were
BETTER than six?

He wrote several articles about this. He believed
that it was easier to digest and assimilate your
food if you gave your body more time between

He also believed that overloading your digestive
system was a mistake -- especially for skinny
trainees. After all, one of the reasons they're
skinny is that they have trouble digesting and
assimilating their food! And giving someone a
belly ache doesn't build strength and muscle.

In any case, I get the question all the time --
and the answer always seems to shock people.

But it's three. Three meals a day. That and hard
training are all you need for great results.

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 Knife, Fork, Muscle in
the hard-copy edition:

We're also releasing Knife, Fork, Muscle in
a series of Kindle e-books. The first three
books in the e-book series are right here;
book 4 in the e-book series is coming soon:

Knife, Fork, Muscle, Kindle e-book 1

(covers protein for strength training -- how
much, the best sources of high-quality
protein, etc.)

Knife, Fork, Muscle, Kindle e-book 2

(covers healthy and unhealthy carbs,
vegetables, starchy vegetables, grain
and gluten issues, organic foods, and

 Knife, Fork, Muscle, Book 3

(covers healthy and unhealthy fats,
food and chemical allergies, and the
importance of allergy-free diets) 

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Heavy iron
good food works every time."
-- Brooks Kubik

We have 23 books and courses available at the Kindle bookstore. Go here to see the complete list:

Dinosaur Training DVDs - Where to Find Them!

Push pressing 302 pounds with a Christmas Tree Barbell - one of the many highlights of my Dinosaur Training DVDs.

Hail to the Dinosaurs!

Back in the late 1990s, I made five
Dinosaur Training videos:

1. The Lost Art of Heavy Dumbbell

2. Bags, Barrels and Beyond

3. Power Rack Training

4. Olympic Lift Basics

5. Strength Training Basics

We didn't have I-phones back then,
so I had to do things the old-fashioned

I hired a professional camera-man,
and shot each of them in the original
Dinosaur Dungeon.

Each of them is about 2 hours long,
and each of them has a ton of lifting,
non-stop action, and plenty of chalk
and sweat.

The camera-man loved the assignment.
He was used to filming wedding videos.
This was a *little bit* more exciting.

I sold them in VHS format for a long
time, and then we remastered them
to DVD.

But I don't carry them today.

I've licensed them to John Wood so
that he can feature them at the Iron
League member site.

So that's the place to go if you want
to see them.

And frankly, it's a great deal - because
the cost of a one year's membership is
less than the cost of all five DVDs. And
you get to see a ton of other great Iron
Game stuff, as well.

So if you missed them the first time
around, or if you didn't see all of them -
or if you bought the DVDs but can't
find them after your last move or the
last big flood - then sprint on over and
join the Iron League:

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

Yours in strength,

Brooks Kubik

The Difference Between Age 30 and Age 60

Hitting it hard at age 60. The older you are, the more fun it is!

Hail to the Dinosaurs!

What's the difference between a serious, hard
charging weight trainer at age 30 and the same
trainee at age 60?

And to clarify, I'm talking about someone who
keeps training from age 30 to age 60 -- not
someone who stops training somewhere along
the road.

The difference is 1.514.

That's the difference in the age-coefficient
formula used in Masters Weightlifting to
compare the relative performance of athletes
of different ages.

The coefficient for a 30 year old lifter is 1.00.

So if the lifter clean and jerks 300 pounds, his
relative performance is:

300 x 1.00 = 300.

The coefficient for a 60 year old lifter is 1.514.

If the 60 year old lifts 200 pounds in the clean
and jerk, his relative performance is:

200 x 1.514 = 302.8

That means that the 30 year old is stronger
on a weight lifted basis -- but on an age-
adjusted basis, the two lifters are virtually

It also means that if the 30 year old lifts 300
pounds -- and 30 years later, when he is 60,
he lifts 200 pounds -- his relative strength on
an age-adjusted basis is almost exactly the
same as when he was younger.

In other words, if you're "only" lifting 200
pounds at age 60, you're doing pretty darn
good - and probably better than you think!

Of course, there also are formulas to compare
the relative strength of different lifters of
different bodyweights. Or you can compare
your own performance at different body-

I cover all of this in detail in Dinosaur Training
Secrets, Vol. 2 -- the "How Strong Are You?"

You can grab it right here in your choice of
hard copy, Kindle e-book or PDF.

Do the math, and see where you rank. It's a
lot of fun -- and you may surprise yourself!

Hard copy

Kindle e-book


If you prefer PDF courses, it's also
available in PDF - just go to our
Products page and look for the
PDF courses:

If you're an older trainee, it's very useful to
see where you compare NOW to where you
were 20, 30 or 40 years ago. You may find
that on an age-adjusted basis, your current
workouts are the hardest and heaviest of
your life. That doesn't mean you're going
to win a gold medal at the next Olympics,
but it does mean you're doing pretty darn

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. Older Dinos can build and maintain
very surprising levels of strength and
development. But you need to train the
right way to get there. Here's a PDF
course for older trainees that tells you
exactly what to do:

For more detail about effective training
for older Dinos -- and for more than 50
great workouts for older trainees, grab
Gray Hair and Black Iron:

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

P.S. 3. Thought for the Day: "Two words:
stay strong!" -- Brooks Kubik

We have 23 books and courses available at the Kindle bookstore. Go here to see the complete list:

Hitting It Hard in the Dino Dungeon (with Photos!)

Hitting it hard at age 60.

Hail to the Dinosaurs!

I  had a fun workout the other

I did old-school split style clean
and jerks.

At age 60, they're a lot more
forgiving than squat style cleans.

Check out the action.

Get set, concentrate, get ready to lift.
Setting the grip.

Rocket booster time.

Giving it everything on the pull.

Finishing the jerk. Step up slowly and carefully to bring those feet together!

Yours in strength,

Brooks Kubik

P.S. If you want to know how to train hard,
heavy and effectively as an older trainee,
grab a copy of Gray Hair and Black Iron:

P.S. 2. For my Kindle e-books and training
courses, go here:

Here's the latest addition to the Dinosaur Strength Training Library - but we have 23 other books in the Kindle bookstore, as well as tons of hard-copy and PDF books and courses at my website:

What's Your Favorite Exercise?

We have 23 books in the Kindle bookstore. This the latest one. You can grab it right here:

Hail to the Dinosaurs!

I thought I'd start the day with a question
for the Dinos.

Send in your answer, and I'll share the
results with the Dino Nation.

Here's the question:

What's your favorite exercise -- and why?

And while you're thinking about it, I'll
share my answer.

1. My favorite exercise has changed over
the years. Of course, that's to be expected,
since I've been training for over half a

2. I've always enjoyed virtually every
exercise I've ever done, so at any point
in time I've had a number of favorite

3. In picking a favorite exercise, I look
at how much I enjoy performing the
movement -- and also at how it makes
me feel immediately after I finish -- as
well as how it makes me feel later in
the day and the next day.

Old-school split snatches are fast, fun and effective.

4. And, of course, I look at the results
the exercise gives me.

5. It's hard to pick just ONE favorite

6. Past favorites have included bottom
position squats and bottom position
bench presses  -- as well as seated
presses on an 80 degree incline
bench, which I also performed
bottom position style.

a. These were probably the best strength
and muscle mass movements I ever did.

7. One hand barbell snatches were a
favorite once.

8. So was the barbell clean and press.

9. And the one-hand dumbbell swing.

10. Ditto for some of the advanced pull-up
variations in Dinosaur Bodyweight Training.

11. Along with handstand push-ups and
some of the other push-ups covered in

a. And the one-hand barbell deadlift.

b. The farmer's walk.

c. Sandbag and barrel lifting.

d. Heavy partials in the power rack.

e. The seated press behind neck.

f. Heavy barbell curls.

g. The Trap Bar deadlift.

g. And the list, as they say, goes on and

Having fun with one of my favorite exercises.

12. My current favorites are snatches,
clean and jerks, high pulls, and front

a. I love the feel of these movements.

b. And I love how I feel when I finish a
hard workout built around these

c. And I love the way they make me
feel -- as in, strong, healthy and energized.

And my favorite is -- I honestly don't

Probably one of the four movements I
currently do -- or all of them.

That's not a definitive answer, but it's the
best I can do. And it may very well change
over time.

But in any case, let me know what YOUR
favorite exercise is. So give it some
thought, and fire in an email.

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. You'll find some terrific exercises in
Dinosaur Dumbbell Training and in
Dinosaur Bodyweight Training. Who
knows -- they might end up being your
new favorites!

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Exercises are
like friends -- choose them wisely."
--Brooks Kubik

Whatever your favorite exercise, life is better when it includes regular workouts.

Top Tips on Effective Warm-Ups for Dinos!

Retro lifting at Dino Headquarters always begins with a long, thorough and complete warm-up. It's a must for anyone, but a double must for an older lifter.

Hail to the Dinosaurs!

Last week we talked about stretching, and
whether it was good or bad for you.

I noted that when I was in high school,
stretching was the big deal in athletics.

The coaches had us do all sorts of stretches
before and after every practice and every
competition. It was supposed to prevent

That theory has pretty much fallen by the
wayside over the years.

We've learned several important things,
and they've made coaches change what
they do.

Here's what we now know:

1. Too much stretching lowers a muscle's
strength and power potential -- so it's
NOT a good idea to do tons of stretching
before a heavy workout (or a football game
or a wrestling match or anything else
where strength and power is important).

2. Stretching can injure a "cold" muscle
or its attachments.

3. You get a better and fuller stretch when
the muscles and joints are warmed up and

For all of these reasons, most coaches
now have their athletes do stretching at
the end of a workout or a practice rather
than before.

Of course, some of us do need some
stretching before we train, usually for
a particular joint that needs extra work
to warm up and get loose. For example,
I always stretch my ankles before a

My workouts always begin with a good warm-up, followed by my first sets with an empty bar, and then gradually going up to heavier weights. Older trainees need longer warm-ups than younger trainees.

But most of my warming-up follows
these general guidelines:

1. The best way to prepare for a workout
(or a practice or a competition) is to do a
warm-up that involves light movements
rather than the static stretches we did
"back in the day".

a. For example, you might prepare for a
squatting or deadlifting workout by doing
deep knee bends with no added weight.

b. Or you might do squats, front squats
or overhead squats with a length of PVC
pipe or broomstick.

c. And you might use light Indian clubs to
loosen up your shoulders and upper back
before hitting the iron.

2. Do enough warming-up so that the joints
and the muscles are ready for the heavier
stuff, but don't do so many reps that you
start to get a pump. It's a warm-up, not
a workout. Five to ten deep knee bends (or
several sets of five to ten) may be all it

a. I usually do sets of three to five reps in
the overhead squat with a broomstick as
part of my warm-up. That's light and easy,
of course, but it does the trick.

3. Start light and perform the specific
exercise or lift you are planning to work --
and use a series of progressively heavier
warm-up sets performed in perfect form
to prepare you for the heavy stuff.

a. Remember that many or most top
weightlifters will start with the empty
bar for their first warm-up set -- even
if they work up to world-class weights
for their final sets.

4. Older trainees need more warming up
than younger trainees.

a. The older you get, the more time you
need to devote to your warm-ups.

b. At age 60, I now spend about 20
minutes on warm-ups before I even
touch the barbell -- and then I begin
with super light sets with the empty
bar and progress gradually from

The barbell doesn't need a warm-up, but YOU do!

5. If you have time to train, you have time
to do a proper warm-up.

6. During the warm-up, concentrate deeply
on what you are doing. Don't just "run
through" the warm-up movements and the
warm-up sets. FOCUS on them.

a. Use the warm-up to help shift from the
everyday world we live in to the inner
universe we lift in.

7. Concentration and focus means no talking,
no goofing around, no distractions and (gasp!)
no social media.

And that's my take on warming-up. It's not
complicated, but it's not like the stuff the
coaches had us do 40 years ago.

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. We had a three way tie for our most
popular training books last week. Do YOU
have them all?

Dinosaur Bodyweight Training

Dinosaur Dumbbell Training

Knife, Fork, Muscle

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Train smart,
and as you grow older, train smarter."
-- Brooks Kubik

We have 23 books in the Kindle bookstore. This the latest one. You can grab it right here: