A Message for the Forgotten Men

Hail to the Dinosaurs!

Before we talk about The Forgotten Men, let
me give a great big THANK YOU to everyone
who has been reading and enjoying the new
monthly Dinosaur Files training journal.

We're running late on the August issue, but
it will be out very soon - and it's a heck of
an issue.

If you missed any of the earlier issues from
Dec 2015 to July 2016, they're available in
PDF format at our products page - under
the section for PDF products:


On the training front, Peary Rader coined the
term I'm using in today's email message.

He believed that older trainees -- which meant
anyone over the age of 35 or 40 back in the
day -- were "the Forgotten Men."

By that, he meant that the muscle magazines
catered primarily to younger trainees -- men in
their teens or twenties -- and weren't interested
in addressing the needs of older trainees.

By and large, that was true -- and by and large,
it's true today.

To the degree that it's changing, it's changing
because the pharmaceutical and supplement
industries have targeted older trainees.

So we're starting to see more of an emphasis
on selling Youth in a Pill than ever before.
Older trainees are urged to use HRT, roidskies,
gray-market supplements, and everything else
they can find to stay cut, jacked, swole, buff,
pumped, and awesome looking.

Of course, that still ignores the two most important
things that older trainees need in order to maintain
lifelong strength and health:

1. Sensible exercise,


2. Sensible diet and nutrition.

You can use all the pills, powders, patches and
potions in the world -- but if you're not training
and eating the right way, they're not going to do
very much for you.

And on the flip side of the coin, if you DO train
the right way -- with challenging but age-appropriate
workouts -- and if you DO eat the right way (with an
emphasis on high quality protein, healthy fats and lots
and lots of fresh veggies) -- you probably are NOT
going to be a very good target for the supplement
companies and the pharmaceutical industry.

You just won't need the stuff they're peddling.

When John Grimek was in his 50's, 60's and 70's,
he didn't train the way he did when he was in his
20's or 30's -- but he was squatting 400 pounds or
more for sets of 10 to 15 reps and handling 100
pound dumbbells in the alternate dumbbell press.

That shows you what you can accomplish when you
keep on training for your entire life.

And one final (and I hope, encouraging) note. I'm
closing in on age 60, and I'm having more FUN in
my workouts than ever before.

That may be because I don't have as many of them
left as I did when I was getting started 50 years ago,
so I try to make the most out of each workout.

Or may just be that my lifelong love affair with the
Iron is burning as hot as ever.

I don't know. But I do know this. Training on the
sunny side of 50 is a heck of a lot of fun -- and it
sure does make you feel good!

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. Gray Hair and Black Iron covers sensible
and effective training for older Dinos:


P.S. 2 I cover diet and nutrition for older trainees
(and trainees of all ages) in Knife, Fork, Muscle:


P.S. 3. Thought for the Day: "You can't stay young
forever, but you can stay strong, fit and healthy for
a long, long time." -- Brooks Kubik


The 7 Best Assistance Exercises for the Press

Hail to the Dinosaurs!

The military press is a majestic lift.

The lifter tightens his belt, chalks his hand and
approaches the bar.

He stands over it, eyes closed, concentrating

He opens his eyes, gets into position, sets
himself, and cleans the bar to his chest.

He stands tall and straight -- and then drives
the bar off his shoulders. There's no leg kick,
no hip thrust, no body drive and no back bend.

It's nothing but arm and shoulder power.

He hits the sticking point and drives twice as
hard as before. It's man against iron, and for
a second, no one knows who will win.

He pushes through -- and suddenly, the bar is
up and over his head. He holds it high, arms
locked, every muscle straining, as the crowd
goes wild.

Good lift!

And it's not just a magnificent lift. It's a
terrific muscle builder.

Back in the day,  John Grimek was the best built
man in the entire world -- and one of the best
pressers in the world. He owed much of his upper
body, arm and shoulder development to the
military press. He set American and unofficial
World records in the press -- and you can see
why when you look at his photos. He had
cannonballs on top of his shoulders.

He also had triceps that looked like they
were carved from solid marble -- or that
he had borrowed them from a bronze

Grimek had a favorite assistance exercise for the
military press. So did most other lifters. Here are
the seven top assistance exercises for the press:

1. The Seated Military Press

A favorite exercise of John Grimek. Nuff said.
Do them strict. That's the whole point of the
seated press.

2. The Two Dumbbell Press

All of the York lifters liked heavy dumbbell pressing.
Frank Spellman thought dumbbell presses were
the best way to bring up the press. He won the
Olympic gold medal in 1948, so that's gold medal

See Dinosaur Dumbbell Training and my Dinosaur
Dumbbell Training DVD for detailed instruction and
tons of useful training tips on dumbbell work:



3. The Incline press

This came into vogue in the 50's, and helped many
top lifters improve their press.

I used to do lots of pressing on an 80 degree
incline, and built some serious shoulder strength
doing it. I did the exercise in the power rack, and
set the pins so I could start from the bottom
position. I worked up to 320 pounds, which is
a lot of iron.

4. The Two Dumbbell Alternate Press

Also known as the see-saw press. Another John
Grimek favorite. He learned the exercise from
Sig Klein.

5. Handstand pushups

A favorite of many top pressers, including Sig
Klein, who set a professional World record in
the press, and Tony Terlazzo, who won the
Olympic gold medal in 1936. Even the big
men did them -- Paul Anderson and Doug
Hepburn both did plenty of handstand

See Dinosaur Bodyweight Training for tips
and progressions on handstand pushups:


6. Overhead lockouts in the power rack

The secret weapon of the York champions,
including John Grimek and John Davis. The
latter won six World championships and two
Olympic gold medals. See my power rack
training DVD for more ideas about how to
do heavy rack work for pressing power.

7. The bench press

John Davis, Doug Hepburn and Paul Anderson
all used the bench press to build strength and
power for the military press. Once again, nuff

Of course, you have to do strict benches to
have any carry-over to the military press. No
bench bounces!

You now have seven terrific assistance exercises
to help build a world class military press. Have
fun with them -- and set some PR's in the press!

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. For more information about building a world
class military press, see The Dinosaur Training
Military Press and Shoulder Power Course. It's
available in your choice of hard-copy, PDF or
Kindle e-book:



Kindle e-book


PDF edition

See the section for PDF courses at our
products page:


P.S. My other books and courses are right
here at Dino Headquarters -- along with links
to all of our Kindle e-books:


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


"I Don't Listen to Old Guys!" He Said

Hail to the Dinosaurs!

Over the past couple of days, I've been
buried in emails from readers in response
to the emails I've sent out this week.

The consensus is this -- it's a crying shame
that more guys and gals don't start training
the right way from the very beginning -- as
opposed to wasting so much time and effort
on the high volume muscle blasting programs.

And everyone wonders why that happens.

Especially if you have the proof right in front
of you.

A number of older Dinos mentioned that their
nephews or grand-nephews -- or their sons or
grandsons -- are teenagers or twenty-somethings
who are just getting into weight training.

They have an older family member -- father,
grandfather or uncle -- who is a very strong
and very accomplished lifter. He clearly knows
what he's doing -- and how to put together a
workout that brings FAST and BIG results.

But the newbies don't ask for his advice. They
just jump right into the muscle-blasting nonsense
in their favorite muscle comic or muscle comic

Uncle Joe trains twice a week in his garage,
and does the basics -- and lifts a ton.

The kids run off the the nearest Chrome and Fern
Gym and do a 6-day per week triple split routine
featured in their "must read" muscle comic.

Forget about Uncle Joe.

What does he know?

He's OLD, man!

The same thing happens in the gym.

The newbies do what they read in the muscle
comics. Never mind that there's a big, thick,
strong as a horse older guy doing 5 x 5 in the
squat over in the corner -- or pressing double
what the young guys are deadlifting -- or doing
heavy deads from the knees with more than the
combined weight of the young guys, their curl
bars and their pec decs.

They. Just. Don't. Ask. Him.

It's such a shame. The evidence is right there --
right in front of them.

Here's someone who knows what he's doing.
Just look at him. Look at the weight on the

And he's doing something WAY DIFFERENT than
what they tell you to do in this month's issue of
Ultra-Massive Super Muscle or Inter-Galactic
Power Pecs.

Why not ask HIM for a training program?

Or for some advice?

What do you have to lose?

(End of rant.)

Okay, deep breath.

I guess all we can do is keep fighting the fight.
If you're a younger trainee, give the old-school,
basic, hard and heavy approach a try. You'll be
shocked by your results.

If you're an older trainee who knows the score,
keep on squatting, pushing and pulling. They'll
ask for help someday.

And when they do -- be ready to drop some
knowledge bombs on them!

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.Speaking of knowledge bombs, Strength,
Muscle and Power has plenty of them:


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


P.S. 3. Thought for the Day: "A prophet is without
honor in his own country, and so is anyone who trains
old-school style -- even if he's the strongest guy in
the room. And that needs to change." -- Brooks


Do You Make These Seven Strength Training Mistakes?

Hail to the Dinosaurs!

On the training front, let's talk about mistakes
that trainees make -- mistakes that can ruin
your progress.

1. Over-training.

a. This is the biggie, and it's an insidious mistake
because the more committed you are to your
training, the more likely you are to over-train.

b. As you get older, it becomes easier and easier
to over-train.

c. As you get stronger, it becomes easier and
easier to over-train.

2. Following a program that's too advanced for
your current level of strength and development.

a. This one is also very common, and it always
leads to over-training.

b. Following the training program of the current
top champion will NOT turn you into the champion.

3. Unrealistic expectations.

a. Too many trainees expect overnight miracles, and
when they don't get them, they think that something
is wrong with their training program -- when all they
really need to do is to put in the time it takes to get
good results.

4. Program hopping.

a. Hopping is fine for rabbits and kangaroos. It's bad
for strength training if you hop from program to
program. You need to pick a program and stay with
it long enough to get good results. This usually means
a minimum of six to 12 weeks.

5. A bad diet.

a. A bad diet will sabotage your training efforts. See
Knife, Fork, Muscle for advice about sensible diet and
nutrition for strength training:


6. Relying on food supplements to build strength
and muscle -- or to try to make up for a bad diet.

a. This is related to number 5.

b. They call them "supplements" because they are
supposed to supplement a healthy diet -- not replace
it, and not make up for a poor diet.

7. For older trainees -- not adjusting your workouts
to match your age.

a. This one is tough because none of us like to admit
that we're getting older.

b. See Gray Hair and Black Iron for details on sensible
training for older Dinos:


I could probably keep going with many more
mistakes that trainees make -- but seven is
enough for today.

As always, thanks for reading and have a great
day. If you train today, make it a good one - and
don't make any of the mistakes we just covered!

Yours in strength,

Brooks Kubik

P.S. Do you have my FIRST book - the original
"little blue monster" - the one they call "the
Bible of strength training" - the one that
started the Dinosaur Revolution way back
in 1996? If not, go here to grab it:


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


P.S. 3. Thought for the Day: "You can't avoid
making mistakes, but you can try to reduce
the number of mistakes you make -- and try
to avoid repeating them." -- Brooks Kubik


How to Build Gold Medal Strength and Power!

Hail to the Dinosaurs!

Two weeks ago I shared an email about
Olympic gold-medal winner Henry

Now I want to tell you a bit about
his training.

Henry Wittenberg was one of the first
amateur wrestlers in the United States
to do heavy weight training.

His coach didn't believe in weight training
or weightlifting. He thought it made you
slow and muscle-bound -- which is what
most coaches thought back in the thirties
and forties. Heck, many coaches still
worried about the muscle-bound myth
when I was in high school!

Henry Wittenberg reasoned that building
great strength would make him a better
wrestler -- and that he'd maintain his
speed and his timing if he kept on doing
his regular wrestling workouts.

It was good thinking. In fact, it was 100
percent correct.

But because his coach didn't believe in
weight training, he had to train in secret.

And because he spent so much time on the
mat, he had to keep his barbell and dumbbell
workouts short and sweet, with no wasted
effort and no wasted time.

So he trained on the basics -- the military
press with barbells, squats, barbell bent-
over rowing, dumbbell curls and dumbbell

And it worked pretty well. He got REALLY

He worked up to doing TEN consecutive
reps in the military press with 200 pounds --
and that was his bodyweight -- so it was
pretty darn good.

He could military press 250 pounds for
a single.

That's some serious pressing power.

Whittenberg was strong in other exercises,
as well.

He squatted with 400 pounds, and did 10
reps in the bent-over row with 180 pounds.
And he handled 60 pound dumbbells in his

Not bad for a man who was training for a
different sport -- and who had to do his
lifting in secret so his coach wouldn't find
out about it!

At the 1948 Olympic Games he trained with
the United States Olympic weightlifting team.
He was so strong that the lifters tried to get
him to change sports!

For extra conditioning, he did roadwork.

Good old-fashioned running.

That, and his wrestling workouts, were all he
did -- and all he needed to do.

Eventually, he made a confession to his
wrestling coach. Admitted that he'd been
lifting weights in secret. At that point, he
was the Olympic champion -- so the
coach let him keep on lifting!

You can do a lot of fancy, modern stuff if
you're a wrestler -- but you also can train
like Henry Wittenberg. You can keep it
hard, heavy and simple.

And if you do, you'll do pretty darn well.

Yours in strength,

Brooks Kubik

P.S. If you want to build the kind of serious,
old-school pressing power and total body
strength that won Henry Wittenberg an
Olympic gold medal in wrestling, then
grab this little monster today:

Kindle e-book




PDF edition

See the links to our PDF products at our
products page:


P.S. 2. My other books and courses -- and
links to my other Kindle e-books -- are
right here:


P,S. 3. Thought for the Day: "Train hard,
keep it real, and never give up." -- Brooks


Bench Press Tips for Older Dinos

Hail to the Dinosaurs!

One of our older Dinos -- age 68 -- asked about a
bench press program for older Dinos.

He's been doing 5 x 5, followed by 1 x 3 and 1 x 1.
He used to bench press 350 x 1 and 225 x 15.

He knows he won't get back to those numbers, but
he still wants to try to increase his current bench.

So he asked what kind of program to follow.

My answer is pretty much the same as my answer
to any question from an older Dino:

1. Follow a good, all-around training program that
works all of the major muscle groups.

a. It doesn't have to be a total body workout. It's
fine to use a divided workout schedule. In fact, for
many older Dinos, it's better because you get more
rest and more recovery time.

2. Do some additional work for any lift or any body-
part you want to specialize on.

a. The key word is "some" -- which means "a little,
and not too much."

b. Specialize on one lift or one body-part at a time.

3. Don't overdo things by jumping into a full-bore
specialization program to force progress -- or you'll
probably just hurt yourself.

a. A little bit of extra work for a given lift or a given
body-part goes a long way.

b. Concentration, visualization and focus will help
enormously. Practice tunnel-vision training.

4. Follow a slow and steady progression system. Do
NOT try to gain too much too fast. That, too, will
probably lead to an injury for an older trainee.

a. The progression systems in Dinosaur Training
Secrets, Vol. 3, are perfect for any older trainee --
and for any trainee at any age:

Kindle e-book:




PDF format:

See the links to our PDF products (we have a
number of them now) at our products page:


5. Work on maintaining healthy joints as much as
building strength. For bench presses, this means doing
plenty of shoulder and upper back work. Dumbbells
and Indian clubs will help keep your shoulders supple
and strong from all angles. Cables are also excellent.

a. Include lots of rowing, and your choice of
pull-ups or pull-downs.

b. See Gray Hair and Black Iron for more tips on how
to maintain healthy joints -- and for a list of shoulder
wreckers and other exercises to avoid at all times.

6. If you have access to a power rack, and rack work
doesn't cause any joint pain for you, try partial benches
in the power rack.

a. The best position for rack work is a bottom position

b. The next best position is anywhere from 2 inches to
six inches off the chest.

c. Lockouts are okay, but not nearly as useful as
bottom position benches or benches from the 2 inch
to six inch position.

d. Some older trainees thrive on rack work. Others
find it is too hard on the joints. So start light, be
conservative, and see what works best for you.

e. See Strength, Power and Muscle for more
details about rack work.

f. If you don't have access to a power rack, try
pause style bench presses.

7. If you are an older trainee, do not do wide grip
bench presses. They're too hard on the shoulders.

8. The best assistance exercise for the bench press
(other than rack work) is the close grip bench press.
Use a grip that is a little less than shoulder width. It
should not be a super close grip.

9. Follow a healthy diet that helps keep your T levels
high and reduces inflammation. See Knife, Fork,
Muscle for specific advice on diet and nutrition.

10. Shoot for realistic goals based on your current
age and current condition. Don't try to compete with
the lifter you were 30 or 40 years ago.

a. See Dinosaur Training Secrets, Vol. 2, my "How
Strong Are You?" course for specific advice on how
to calculate age-appropriate training goals.

Finally -- and this should go without saying for any
trainee at any age -- always bench inside a power
rack with the pins set to catch the weight at the

If you don't have  a power rack, make sure you
have an experienced and reliable spotter.

As for sets and reps, 5 x 5, followed by 1 x 3 and
1 x 1 is good. The real key is to use the right kind
of progression system.

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 a copy of Gray Hair and
Black Iron. It's a MUST HAVE for older Dinos:


P.S. 2. Go here to grab any of the other books
or courses mentioned in today's email:


P.S. 3. Thought for the Day: "Rule no. 1 is to
keep on training." -- Brooks Kubik

Does Abbreviated Training Really Work?

Hail to the Dinosaurs!

Yesterday I received an email from a reader
who asked whether abbreviated training really

Apparently, he's been reading "stuff on the
internet" that tells him he has to follow long,
frequent workouts to make any sort of
meaningful progress.

So let me offer a counter view to the interweb

I'll make it very simple. I'll give it you in six short
words -- and they even rhyme, so that will make
it very easy to remember.

If you over-train, you won't gain.

Period, end of story.

And that's what the Interweb whiz kids all forget.

It's not just how how hard you train. It's how you
recover from your training. No recovery means no
gains in strength and muscle mass.

Most trainees start off by making good gains, in
part because they're not strong enough to over-train.
But as they grow stronger and better conditioned,
they start to over-do things. And at that point, their
progress comes crashing to a halt.

Many trainees train for years without making any
progress because they over-do things in the gym
and they are barely able to stay even, much less
to make significant gains in strength and muscle

Go to any gym in the world, and you'll see this
happen over and over. It probably happens to
(9% of the trainees at the typical gym.

And no one seems to be able to figure it out --
which is amazing, because the answer is very
simple and very obvious:

Train less, but train harder and heavier.

So when someone asks me, "Does abbreviated
training really work?" the answer is this:

1. Yes, it does.


2. Try it and see for yourself.

And remember , there's an entire army of Dinosaurs
around the world who've found that abbreviated
training brought them the best results of their

If it worked for them, it will work for you.
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. My Dinosaur Training Secrets courses
will get you on the right track for BIG GAINS
with sensible, abbreviated workouts. Grab them
in your choice of hard-copy, Kindle e-book or
PDF editions.

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training

Kindle e-book:




PDF - see the PDF links at our products page:


b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

Kindle e-book:




PDF - see the PDF links at our products page:


c. Dinosaur Training Secrets, Vol. 3,
"How to Use Old-School Progression
Methods for Fast and Steady Gains in
Strength, Muscle and Power"

Kindle e-book:




PDF - see the PDF links at our products page:


P.S. 2. Thought for the Day: "Train hard enough and heavy
enough to stimulate growth, and then stop." -- Brooks Kubik