Different Ways of Doing the Same Thing

Hail to the Dinosaurs!

In response to my recent post titled "Two Kinds of
Trainees -- Which are You?" I rec'd a very interesting
email from Paul Murray.

Paul is just a l-i-t-t-l-e bit older than me -- and like
me, he's an ex-wrestler, so I pay attention to what he
has to say.

To set the stage, remember that I wrote about Group I
guys (the guys who are good at all sorts of different
wrestling moves -- and the group one guys, who drill
and drill until they perfect one or two unstoppable

I noted that there was a parallel among strength trainers.

Some guys (the Group I guys) need to change their exercises
around fairly often. They're happier, and they progress
much faster that way.

Other guys (Group II guys) need to stay at the same
exercises for a long, long time -- until they perfect
them. They do much better on this type of program than
they do on one where they change things up like the
Group I guys.

Paul wrote:

"Brooks, in wrestling, the group I guys are REAL
athletes. They're good at anything and everything.
The group II guys are determined, bull-headed
grinders who get by on guts and determination.

I was a group-II'er, who tried to make something
out of nothing. As the years have gone by, as a
Dino, I have gradually become a group I guy out
of necessity. I need to find different ways of
doing the same thing, if that makes sense.
Best always. PM"

And that's a very insightful comment.

Paul's been hitting the iron for close to half a
century now -- and look at what he says:

"I need to find different ways of doing the same
thing. . . "

You know, that pretty well sums up the whole thing
about serious strength training for older lifters.

As you grow older, you find that things that once
worked GREAT for you -- don't work nearly as well.

Workouts that once seemed EASY become workouts that
make you feel like you spent the entire day working
on a chain gang. Or doing the french Foreign Legion
"March or Die!" thing out in the desert.

Do you remember that GREAT program you did when you
were in your 20's -- or in your 30's -- the one that
turned you into a Human Hercules?

Forget it -- now that you're 50, you'd be lucky to
do HALF as rugged a program and still make gains.

And frankly, that's fine.

I'm 54, I'm a grandfather (2 grand-kids), I'm a father
(3 kids), and I've been doing this stuff for more than
40 years. If the same programs that worked for me 40 years
ago -- or 20 years ago -- or even 10 years ago -- still
worked for me, then something would be wrong with the

Things change, people change, and lifters change.

Your body changes.

Your response to exercise changes.

What works best for you changes.

But one thing remains the same.

Whoever you are, and whatever your age -- if you DON"T
train, things are gonna be pretty grim.

Whoever you are, and whatever your age -- if you DON'T
hit the basics, things are gonna be pretty grim.

Whoever you are, and whatever your age -- if you
DON"t train hard, heavy and serious -- on abbreviated
programs -- things are gonna be pretty grim.

Me, I'm 54 and I'm a grandfather times 2 -- and I'm out
there snatching and cleaning and jerking and making the
bar bend and the chalk fly.

And YOU -- whatever your age -- YOU need to be doing the
same thing. Not necessarily doing snatches and cleans and
jerks -- but going after it when you train -- using whatever
exercises you most enjoy, and whatever exercises let you
work hard, heavy and serious without leaving you feeling
like you got run over by a Mack Truck.

So you do NOT need to do exactly the same exercises that I
do -- but you DO need to train with relentless determination.

And yes, I mean YOU.

YOU need to be hitting it hard and heavy -- bending the
bar -- and making the chalk fly in all directions every
which way.

You may not be able to do what you did when you were
younger -- and that's okay -- but you need to be able
to kick you know what and take names -- and when you
do THAT -- then wherever you are, and whatever your age,
you're doing pretty darn well, my friend.

Pretty darn well.

Yours in strength,

Brooks Kubik

P.S. I feel so strongly about the needs of older
trainees -- and about the nobility of older
trainees -- that I wrote a book for them. It's
called Gray Hair and Black Iron -- and you can
grab a copy right here:


P.S. 2. Here's a quick little idea for older trainees:
combine weights and bodyweight training. Works real well:


P.S. Thought for the day. "These young guys are
great -- but why don't they put some weight on the
bar?" -- Brooks Kubik

The Magic of Lifting

Hail to the Dinosaurs!

Cold, wet, rainy.



Typical November weather.

Herman Melville said it best -- in the very first
paragraph of Moby-Dick:

"Whenever I find myself growing grim about the mouth;
whenever it is a damp, drizzly November in my soul . .."

Melville's solution was to go to the sea -- to go off on
a whaling voyage around the world.

Mine is to go out to the garage and train.

And that's what i did.

Yes, it was cold.

Big deal. I wore double sweats.

Yes, it was wet.

Big deal. I wore a windbreaker out to the garage and went
out in tennis shoes -- and then changed into my lifting
shoes once I was in the a garage.

Yes, it was dark and black and gloomy.

Big deal. A single electric light-bulb overhead was all the
light I needed.

The bar certainly didn't mind the dark, the rain, or the cold.

It lay on the platform and waited for the fun to begin.

So did the plates.

They lay against the wall (they take up nearly an entire wall)
and waited for action.

An hour later, I had a new age 54 PR in the squat clean and jerk.

It was still dark, still wet, and still gloomy -- but it didn't

That damp, drizzly November in my soul was gone.

And that, my friend, is the magic of lifting.

I experienced it last night. And I hope you experienced it as
well. If you didn't, I hope you experience it very soon.

Everyone needs magic in their life. And you can't beat the magic
of lifting.

As always, thanks for lifting and have a great day. If you train
today, make it a good one -- and a magic one.

Yours in strength,

Brooks Kubik

P.S. We're moving into the Holiday Season, and we're working hard
to get every order out the door as fast as possible. You can help us
by ordering early -- so go ahead and grab a book, a course, a DVD or
a subscription to the world-famous Dinosaur Files newsletter -- and
let us send you a little piece of magic:


P.S. 2. Thought for the day: "Instead of saying 'Shut up and train!',
he should have said, 'I can't hear you -- I'm training.'" -- Brooks

Two Types of Trainees -- Which One Are You?

Hail to the Dinosaurs!

Two quick notes, and then let's talk training.

Note No. 1 --

I'm getting great feedback from Dinos who want
to attend a Dinosaur Strength Training Seminar
in 2012.

If you're interested, shoot me an email and let
me know where you live, any nearby cities you
could get to easily, topics you'd like me to
cover, and any ideas about gyms to use as
seminar venues.

If you own a gym and you'd like to host a
Dinosaur Training Seminar, let me know asap.

Note No. 2 --

We're getting tons of Holiday orders from wives,
girlfriends, sisters, and moms -- and I always
try to email back and ask if they want me to
autograph the book or course, and if so, the
name of the person who is getting it so I can
personalize what I say.

That takes time, though -- so if someone is
ordering a present for you, pls ask them to
ASK FOR AN AUTOGRAPH -- and let me know who
is getting the present. Use the Special
Instructions section of the on-line order
form to request the autograph.

Someday, those autographed books and courses
will be worth much wampum! Some of the autographed
first editions of Dinosaur Training (I numbered and
signed all 3,000 of the first edition) are
selling for crazy numbers now (like 100 or 150


When I was a high school wrestler, I noticed that
the really good wrestlers -- the top guys in the
district or the state -- fell into two distinct

Group one included the guys who had an amazing
number of different moves -- and they were really
good at all of them. You never knew what they were
going to hit you with.

Group two included guys who had one or two bread
and butter moves -- usually simple ones -- and they
worked them and worked them until they were

Both methods worked. Both methods produced champions.

Strength training is similar.

Some guys do best if they use a wide variety of
different exercises. Not in the same workout, but over
the course of the year. Six weeks on one program, and
then change things around a bit.

Or use military press as your primary pushing movement
for awhile -- and then switch to alternate dumbbell
presses - and then train on incline presses -- and
then use push presses -- and then use the clean and

Other lifters do best if they stick to one workout for
a long period of time -- or if they stick to one exercise
for a long period of time. They need to work the exercise
until they master it completely -- and then they need to
squeeze every last drop of benefit out of the movement.

I know where I fall (the latter group) -- but only YOU
know where you fall.

It's important to figure it out. It's part of what makes
you a distinct individual with a very distinct "best
approach" to training.

So think about it -- and decide which approach works better
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

P.S. I offer many different exercises, different workouts,
and different ways to train in my various books, courses
and DVD's -- and in the Dinosaur Files newsletter -- but
one thing is certain: every single one of them will
build T-Rex levels of strength, muscle and power:


P.S. 2. Remember, if you want an autograph, all you need to
do is ask for it!

P.S. 3. Thought for the Day: "Every person is a unique
individual, but the basics work best for everyone." -- Brooks

Did You Ever Try this Exercise?

Hail to the Dinosaurs!

I hope everyone had a great weekend --
and for those who trained, I hope you had
a great workout!

We're going to cover a great exercise that some
of you may never have tried before. But before
we do that, I need to ask a favor.

I'm thinking about doing something new and
different -- and very exciting -- in 2012:


So I need to know:

1. Are you interested in attending a Dinosaur
Training Seminar?

2. What topic(s) would you like me to cover?

3. Where do you live, and what major cities would
work for you for a one day or two day seminar?

4. Do you know of any gyms in your neck of the
woods that might let us do a seminar?

Shoot your responses to me at Dino Headquarters --
and thanks in advance for your feedback!

On the training front, a reader asked "What is
the BEST sandbag exercise for Dinosaurs?"

That's a hard one to answer, because the "best"
exercise for one Dino may not be the best for
another Dino.

But here's a good one.

Set a 50 to 100 pound loosely packed sandbag in
front of a sturdy work bench or the back of a
pick-up truck. You need loose material to hold
onto at the top of the sandbag.

Grab the sandbag by the loose material at the top
of the bag, and lift it in a two hand hammer curl
(with the hands touching, left hand over right hand)
and place it on the bench or platform.

Pause briefly, and then lower it to the floor.

Reverse your grip and repeat.

Do 20 -- 50 -- or 100 reps.

If you don't have a workbench or pick-up truck,
string a rope four or five feet off the ground
and lift the sandbag up and over the rope on each

If you use the rope, you can drop the bag and then
lift it -- or (tougher) you can hold it just above
the rope and then lower it slowly.

If setting up a rope is too much trouble, then do
this: just curl the bag until your hands touch the
top of your forehead as you lean slightly forward.
Pause for a two count and then lower slowly.

Start with a light sandbag because this one is
really tough. Be ready for some severely fried arms,
forearms, hands, fingers and shoulders.

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. It's Cyber Monday, which means it's time to place
your Holiday orders. Remember, if you want me autograph
a Dinosaur training book or course, all you need to do
is ask! (Use the special instructions section of the
on-line order form.):


P.S. 2. Thought for the day: "It's not the equipment you
use, it's how you use it that counts!" -- Brooks Kubik

P.S. 3. Don't forget to give me your thoughts and
feedback on Dinosaur Training Seminars!

News and Updates for Dinosaurs!

Hail to the Dinosaurs!

Happy Sunday to everyone, and let me give
you some quick updates.

1. Dinosaur Neck Training

I'll be doing an interview on SuperHuman
Radio at 12:00 noon EST on Monday. We'll
cover Dinosaur Neck Training. You can
listen live or download a recording
at your convenience. To listen to the show,
just head over to the SHR website at 12:00
on Monday.

I *think* the below link will take you to
SHR -- if not, just google for it:


By the way, if you look around on the SHR website,
you'll find a list of the 10 most popular shows
since SHR was launched. My first SHR interview,
when we covered Dinosaur Training, is currently
ranked right up there -- I think it's the number
2 most popular show. If you missed it, be sure to
listen to the recorded version:


There's no charge for SHR shows. I consider them
a Public Service Announcement. I think I've done
10 or 12 of them so far, so there's lots to listen
to in the SHR archives.

2. York Hoodies

It's officially winter-time, and that means
hoodie season. My buddy John Wood still has
some heavy-duty York Barbell Club hoodies in
stock, and they're just the thing for this time
of the year:


3. Dinosaur Bodyweight Training

If you're a bodyweight fan, or if you've been
thinking about giving bodyweight training a try
(or mixing it up with your barbell, dumbbell or
kettlebell work), then you're going to want a
copy of Dinosaur Bodyweight Training. Readers
have been giving the little monster rave reviews:


4. The December Dino Files

I'm finishing up the December issue of the Dinosaur
Files newsletter. It's going to be another great
issue with plenty of hard-hitting training articles.
If you subscribe, you're in for a treat!

5. Dinosaur Training Seminars

Are you interested?

If enough of you are, it just might happen in 2012!

So -- if you'd like to attend a Dinosaur training
seminar, do this: shoot me an email and tell me (1)
where you live, and (2) what you'd most like me to

Obviously, I can't travel everywhere, and I can't
cover every possible topic, but let me know where you
live and what interests you the most, and I'll see
what I can do.

6. Holiday orders

Get them in as soon as you can -- we want to get a
jump on the gremlins in the mail.

7. Autographs

I am always honored to sign a book or course for you,
but you have to ask! If someone orders a book or course
for you as a present, be sure they know that they can
ask for an autograph -- and when they do, they should
give me your name so I can personalize the message.

That wraps things up for now -- I need to get back
to work on the Dinosaur Files!

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. If you're looking for an easy place to do some
Holiday shopping, Dino Headquarters is what you want:


P.S. 2. Save clams on shipping and handling by ordering
several books, courses, DVD's, or Dinosaur Training
t-shirts, sweatshirts, or hoodies at one time -- and
remember, if you're ordering a present for someone, ask
for an autograph! It makes it even more special.

P.S. 3. Thought for the Day. "If old-school strength
training was good enough for John Grimek and Steve Stanko,
it's good enough for me." -- Brooks Kubik

50's Style Training for Great Gains!

Hail to the Dinosaurs!

Back in the 1950's, the top bodybuilder
in the world was a man named Reg Park --
who weighed 230 pounds of muscle, bench
pressed 500 pounds, squatted 600 pounds,
and handled 300 pounds in the press behind
neck (by some accounts, for REPS!).

When he was training to increase his
strength and muscular size, his workouts
took about one hour. John McCallum watched
him train once, and timed him. The workout
took exactly one hour and five minutes.
And he trained just three times per week.

Park's short, hard, heavy training worked
pretty well for him. He won three Mr.
Universe titles back when the Mr. Universe
title was the ultimate crown in bodybuilding.

At the same time, the top Olympic weight-
lifter in the world, Tommy Kono, was
training three times per week, for about
one hour to 90 minutes per workout. On
that schedule, he won two Olympic gold
medals and six world championships --
and set 26 World records.

Now, if people had been paying attention,
they might have noticed something. The top
bodybuilder in the world and the top weight-
lifter in the world were training just three
times per week -- for something like 60 to 90
minutes per workout -- and they were getting
GREAT results. Literally, the best results of
anyone in the world in their respective

Meanwhile, other bodybuilders were spending
all day training -- and other lifters were
lifting all day -- and they were doing it
day after day -- and their results were
nowhere near the results achieved by Park
and Kono, with far less weekly training.

I'm no different than anyone else. I once
did way too much training, and for a very
long time I made no gains at all. But then
I cut back (because of an unusually busy
schedule at work) -- and all of a sudden
I started to get bigger and stronger.

I cut back even more -- and made even more

I made tremendous progress on a program
where I trained three times per week, and
did just two exercises per workout -- for
just four or five sets per exercise. And I
hit each exercise only once per week.

That doesn't sound like much, but I gained
over 40 pounds of muscle on that program --
added over 200 pounds to my squat -- and pushed
my bench press to the point where I was able
to win five national championships in drug-
free competition, lifting in the sub-master's

And my experience is hardly unique. I've been
writing about abbreviated training and divided
workouts for close to 20 years now -- and for
that entire period, I've been getting reports
from readers who literally can't believe how
much they gain (or how fast they gain) when
they shorten their workouts, cut out everything
but a handful of the most important exercises,
and reduce their weekly training sessions.

You can read more about abbreviated training
and divided workouts in:

1. Dinosaur Training: Lost Secrets of Strength
and Development


2. Strength, Muscle and Power


3. Gray Hair and Black Iron


4. Chalk and Sweat


5. Dinosaur Bodyweight Training (which applies the
same principles to bodyweight workouts)


6. Dinosaur Arm Training


Remember, if it worked for Reg Park and Tommy Kono, it
will work for YOU!

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

Yours in strength,

Brooks Kubik

P.S. Here's someone else who did okay with Dino-style
workouts back in the 1950's:


P.S. 2. Thought for the Day: "Grab the bar and squeeze
it. Show it you mean business." -- Brooks Kubik

No Black Friday Blues Here!

Hail to the Dinosaurs!

It's the day after Thanksgiving here in the
USA. We call it Black Friday -- it's the first
day of the Holiday shopping season, and folks
camp out to be first in line at different stores,
and it's massive craziness, chaos and confusion.

We're following a different protocol here at Dino
HQ. Trudi is at work, and I'm working here at the
house (I have lots of Dino projects to finish), and
then I'm going to do some gardening.

Yes, gardening. I'm going to plant some spinach
and lettuce in the greenhouse. It may be too late
for it to germinate, but we'll see. If I don't
try, I can guarantee the veggies won't grow.

In that respect, gardening is a lot like strength
training. If you try, you have a good chance of
building some strength and muscle. If you don't
try, I can guarantee that nothing is going to

And that brings me to two questions I often
receive from readers.

The first one goes something like this:

"I've been doing the following program [and
then the program is detailed], and I'm making
great gains. I'm thinking about making some
changes [and then the changes are detailed].
What do you think?"

And my answer is this:

"If you're making good progress, keep on doing
what you're doing. If and when your progress
slows down, you can make some changes and

In other words -- if it's working, keep on doing

The second question goes something like this:

"Here's a program I put together [and the program
is listed]? Will this work?"

If it's a typical training program, or if it's one
of those programs where the trainee tries to combine
everything under the sun and ends up doing way too
much work (a very common problem), my answer is to
refer the reader to my various books and courses so
he can see detailed programs that WORK.

If it's an abbreviated program similar to those that
I recommend, my answer is this:

"Your program looks good. Give it a try and see what
happens. If you make good progress, stick with it. If
your progress is slow, you can make changes and see
what happens. When making changes, try to change one
thing at a time, and remember that less is more. Most
people over-train. If in doubt, do LESS work."

And most of the time, I get a short email that says
"Thanks, I'll give it a try" -- and a few months later
I get an email that says, "I tried it -- and it works!"

As always, thanks for reading and have a great day.
If it's a shopping day, good luck with the Black Friday
madness. And if it's a training day, make it a good one!

Yours in strength,

Brooks Kubik

P.S. For some quick and easy shopping with ZERO Black
Friday blues, head over to Dinosaur Headquarters and
grab your choice of the best books, courses and DVD's
anywhere -- and use them to build some serious strength
and muscle:


P.S.2. Thought for the Day: "The Black Friday blues --
or any other kind of blues -- don't stand a chance
against a hard workout." -- Brooks Kubik

Happy Thanksgiving to the Dinos!

Hail to the Dinosaurs!

It's Thanksgiving Day here in the USA,
so I want to wish everyone a very HAPPY

That goes double for everyone in the
military, especially those readers who
are stationed overseas. You're doing
a great job, and the rest of us owe
you a great big THANK YOU!

It also goes double for everyone who
trains today -- whether you hit the
iron, do some bodyweight circuits, go
for a walk, go for a run, or whatever.
On a day when the average food consumption
is probably something like 20 gazillion
calories per person, it's a good idea
to get moving, burn some calories and
build some muscle.

Here at Dino Headquarters, I'm actually
working -- I've got a new training course
to finish, and I'm also putting the December
issue of the Dinosaur Files newsletter
together. They're both looking pretty

Anyhow, Trudi is working in the kitchen,
and I need to get back to working on that
new course. So I'm going to sign off for
now -- but remember what I said:


Yours in strength,

Brooks Kubik

P.S. Yes, we're open for bidness, as they
say -- so if you want to get a start on your
Holiday shopping, my books and courses are
right here at Dino Headquarters:


Don't Let It Happen to You!

Hail to the Dinosaurs!

It was one of the hardest one-two combinations
in the history of boxing.

In the seventh round of their second fight,
Jack Dempsey hit Gene Tunney with a tremendous
right followed by a vicious left hook.

Tunney started to go down -- and Dempsey
unleashed a barrage of punches as he went
down. He landed seven brutal shots.

And then, Dempsey made a critical mistake.

Instead of going to a neutral corner, he stood
over his fallen foe.

The referee had to push Dempsey back and into
the corner. And he didn't begin the count until
Dempsey was out of the way.

On the count of eight, Tunney made it to his

He'd actually had fourteen or fifteen seconds,
including the time when the ref was bulling
Dempsey into the corner.

Dempsey charged him immediately -- but Tunney
back-pedaled as fast as he could.

Dempsey chased him across the ring and back
again -- but never caught him. He wasn't fast
enough. He still had dynamite in his fists,
but he didn't have the legs to carry him to

The bell rang, ending the round, and Tunney
survived. He went on to win the fight.

Had he won, Dempsey would have become the
first man in history to lose and then regain
the Heavyweight Boxing Championship of the
World. But it was not to be. His legs let
him down.

There are similar stories in nearly all sports.
The legs always go first -- and when they do,
it's all over.

It's the same in life, as well. When your legs
go, you start going downhill fast.

And since your legs and leg strength are so
closely tied to hip and back strength, you
really need to keep all three areas as strong
as possible.

Strong legs strong hips, and strong back. If
you're looking for the key to lifelong strength
and health, that's it.

As always, thanks for reading and have a great
day -- and if you train today, make it a good

Yours in strength,

Brooks Kubik

P.S. Gray Hair and Black Iron is the best book
ever written about serious, no-nonsense strength
training for older lifters -- and you can grab a
copy right here at Dinosaur Headquarters:


P.S. 2. Many older lifters enjoy bodyweight training --
and it gives them GREAT results. That's one of the
reasons I wrote Dinosaur Bodyweight Training:


P.S. 3. My new DVD, Going Strong at 54, details
what I'm doing at age 54 -- and yes, you better
believe I hit my legs, hips and back as hard as


P.S. 4. Thought for the Day: "I was never anything,
really, except a fighter. That's all I ever wanted
to be. When I was eleven I was in serious training
to win the heavyweight championship of the world.
I wasn't surprised when I became champion thirteen
brutal years later." -- Jack Dempsey

I Get This Question All the Time!

Hail to the Dinosaurs!

Let's do questions and answers today! Here's
a common question from readers.

Q. Most of my lifts are going up, but I'm
stuck on curls and presses. I do 5 x 5 on
everything, and use a divided workout
schedule and abbreviated training. What
should I do?

A. It's very common for some lifts to improve
faster than others -- just as it is very common
for some bodyparts to improve faster than others.

If your squat and deadlift are going up, things
are good. You just need to fine-tune your curling
and pressing.

So try this for curls and presses:

1. Change your sets and reps. What works best for
you on one exercise may not work as well on other

1A. Note that what works best for you for curls may
not work as well for presses. I like 4 x 5 or 5 x 5
for curls, but I prefer singles on presses.

2. Switch to dumbbell curls (pronated or hammer

3. Switch to dumbbell presses or Log Bar presses.

4. Switch to pull-ups and handstand pushups. (For
details, see Dinosaur Bodyweight Training.)

Note: A training program featuring squats or front
squats, deadlifts or Trap Bar deadlifts, Dino-style
pull-ups and handstand pushups would build some
very serious strength, muscle and power.

Further Note: My arms and shoulders were bigger and
thicker when doing a 100% bodyweight program at age
50 than when I was doing heavy curls (185 x 5), bench
presses (up to 430 from the bottom position with a
3" bar), the clean and press (up to 275 pounds), and
and a bottom position seated press on a bench set at
80 or 85 degrees (320 pounds). So do NOT minimize the
value of bodyweight training for your arms and

5. For your press, a specialized program of power
rack training may work wonders. (For details, see
Dinosaur Training or Strength, Muscle and Power --
or my Power Rack Training DVD.)

6. Chains and resistance bands work well on curls
and presses. Very, very well . . .

7. And finally, here's a very simple, very effective
tip. Drop the weight by 20 pounds on your curls and
presses and perform your reps in absolutely perfect
form. Build back up -- and keep using letter perfect

I hope that helps anyone who is trying to figure out
what to do for a lagging bodypart or an exercise that
doesn't seem to be keeping pace with everything else.

Remember -- it's a COMMON problem -- happens to pretty
much everyone -- so DO NOT GET DISCOURAGED!

By the way -- John Grimek once got so discouraged that
he quit training! A week later his arms had grown by
half an inch. Turns out he had been overtraining . . .

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. As I mentioned, Dinosaur Bodyweight Training can help
you build some serious arms and shoulders -- as well as
the rest of your body. Grab a copy here:


P.S. 2. Dinosaur Arm Training is another great resource --
and it will help you build arms (and shoulders) that are
big, thick and packed with power:


P.S. 3. I cover specialization programs, rest pause training,
and power rack workouts (and tons of other topics) in Strength,
Muscle and Power:


P.S. 4. My other books and courses -- and Dinosaur Training
DVD's -- are right here:


P.S. 5. Thought for the day: "It's not enough to train. You
need to train with a purpose." -- Brooks Kubik

From Mouse to Moose to Megasaurus!

Hail to the Dinosaurs!

I get tons of questions from readers
who ask me to outline a training program
for them. I'd love to be able to answer all
of these emails, but I can't. There are way
too many of them, and I'd spend all day doing
nothing but writing programs.

So I came up with a way to solve the problem.

I wrote a book that gives you 50 different
training programs.

The title of the book is CHALK AND SWEAT. I
chose the title because the workouts in the
book are Dino style workouts. When you're
finished with one of them, you're going to
be covered in chalk and sweat.

I began with 10 progressively more difficult
programs for beginners. So if you're a beginner,
you start with one of the easier programs, and
follow it for 6 to 8 weeks. Then you move on to
one of the next programs in the the beginner's
section. Follow that for 6 to 8 weeks. And then
move on to one of the other programs for beginners,
and hit that one for 6 to 8 weeks.

At that point, you'll be showing some really good
progress -- and you'll be ready for more difficult

So I included 10 different programs for

After you train on a few of the intermediate
programs (for 6 to 8 weeks per program), you'll
be ready for some even more demanding programs --
so I included 10 programs for advanced trainees.

It's a simple, sure-fire way to take you from
beginner -- to intermediate -- to advanced.

But what do you do after you've worked up to
the advanced programs and trained on a few of
them for 6 to 8 weeks per program?

How about going on a specialization program to
build maximum muscle mass and maximum strength
and power?

You guessed it -- I included 20 different programs
to help you build maximum muscle mass, maximum
strength, and maximum power.

You do it with leg specialization programs and
with back specialization programs. I included 10
of each -- and I teach you how to use them for
maximum results as quickly and efficiently as

So if you want to go from mouse to moose
to megasaurus, CHALK AND SWEAT will teach
you how to do it.

I tried to make the book work for everyone. It
includes programs you can follow at any decently
equipped commercial gym or school weight room --
or in your home gym. It includes programs for
those who enjoy Olympic lifting -- for those
who enjoy powerlifting -- for those who enjoy
strongman training -- for those who enjoy
bodyweight workouts -- and for those who like
to mix things up.

So nowadays, when someone asks me to give them
a workout, I tell them I already gave them 50
workouts. They're right there in CHALK AND
SWEAT -- and if you're looking for some serious
gains, this is the answer.

Yours in strength,

Brooks Kubik

P.S. Go here to grab your copy of CHALK AND
SWEAT -- and get ready for some great workouts
and some great gains:


P.S. Save some clams on s&h by ordering two or more
Dinosaur Training products at the same time:


Real Life Heroes!

Hail to the Dinosaurs!

As I type these words, there's a man
sitting on a bench, concentrating
fiercely. He's getting ready to attack
his final set of deadlifts.

He's using a Trap Bar loaded so heavy
that you wonder how the bar can hold
the weight.

And one more thing. He's blind.

Doesn't matter. He still trains. Hard
and heavy. Dino style.

There's another man who's training hard
in his home gym. He lost a leg. But once
again, it doesn't matter. He still trains.

There's another man who trains in his home
gym. He's been doing it for something like
15 years -- ever since he read Dinosaur
Training back in 1996 when the little
monster was first published.

He's battling back from cancer. We almost
lost him a few months ago. He's lost a ton
of weight, and lots of strength. But he's
still training. And he plans to get right
back to where he used to be.

There are older guys coming back from knee
operations -- shoulder operations -- hip
replacements -- and heart attacks. But
they're still training.

There's a fireman in New York City who straps
into a heavy weight vest, throws some extra
chains over his shoulders, grabs some dumbbells
and goes out for a long walk. He calls it cardio.
He does it because in his business, that's the
kind of thing that can save lives.

There are men who train in war zones -- sometimes
doing deadlifts with bombs falling.

There are law enforcement officers who need real
world strength and condition to do their job --
and who believe that building strength, muscle
and power is a part of their job. So they work
at it -- HARD!

There are beginners of all ages who started
with weights so light they'd be embarrassed to
tell you about them -- and now they're into
300/400/500 territory.

There's a father who's teaching his son to
train. It may be the most important thing he
ever teaches the boy.

There's a grandfather who's training with his
two 13 year grandsons. he's giving them a life
lesson that they'll remember forever.

These are all real people. I know each of them.
Some of them I've known for many years. Some
are more recent friends. But they're all real.
They really do exist, and they really are out
there, battling the iron and stubbornly
refusing to let anything -- and I mean
ANYTHING -- stop them.

Readers often write and tell me how much
they've learned from my books, courses and
DVD's. I believe them -- because I sure as
heck have learned a lot from my readers.

And one of the most important things I've
learned is this:

The world's full of heroes -- and if you're
lucky, you get to know some of them.

I'm lucky. I know some heroes. And if you're
reading this, you know them, too.

As always, thanks for reading -- and thanks
for everything you do. If you train today,
make it a good one!

Yours in strength,

Brooks Kubik

P.S. Here's a book about another hero -- a man
who started life with NOTHING -- and who became
the strongest man in the world, and the greatest
weightlifter of his era:


P.S. 2. My other books and courses -- and DVD's --
and the Dinosaur Files newsletter -- are right here:


P.S. 3. Thought for the Day: "Everyone is a hero.
Some people just don't know it yet." -- Brooks Kubik

The 99.99 Percent and the .01 Percent!

Hail to the Dinosaurs!

There's a lot of talk nowadays about
the 99% and the 1%.

But what about the 99.99% and the

When I was a kid, Peary Rader wrote
an article in his wonderful magazine,
Iron Man, in which he stated that for
most people, two workouts a week was
the best program for building strength
and muscle.

Peary noted that he had tried 3x per
week workouts, and 2x per week workouts,
and he found -- much to his surprise --
that he actually did better on 2x per

And these were NOT long, time-consuming
workouts. They were actually pretty short
programs. What I refer to in my books
and courses as "abbreviated training."

For example:

1. Bench press 3 x 10 -12

2. Barbell bent-over rowing 3 x 10 -12

3. Breathing squat 1 x 20

4. Very light breathing pullovers 1 x 20

Or this program:

1. Military press 3 x 10 - 12

2. Barbell curl 3 x 10 - 12

3. Breathing squat 1 x 20

4. Very light breathing pullover 1 x 20

Or this one:

1. Parallel dips or weighted pushups
3 x 10 - 12

2. Pull-ups 3 x 10 - 12

3. Squats, front squats or Trap Bar
deadlifts 5 x 5

The reaction was EXACTLY what you would expect.
Everyone thought that Peary was crazy -- and
99.99% of the guys who read the article shook
their heads, rolled their eyes and ignored it.
They stuck to their four day, five day and six
day per week split routines -- their two hour,
three hour and four hour workouts -- and their
endless sets of endless reps of every exercise
under the sun.

And most of them didn't gain much of anything
at all.

Then there was the .01% of readers who actually
gave Peary's advice a try. They put together a
limited exercise program (which is what Peary
called abbreviated training) - and they trained
2x a week (some of them only once a week) -- and
lo and behold, they grew like weeds and ended up
20, 30, 40 or even 50 pounds of muscle heavier,
and two, three or four times stronger than
ever before.

The funny thing is, it's more than 40 years later,
and we still see 99.99% of the folks who train
doing too many exercises, too many sets, too many
reps, training too often, and not getting very much
in the way of results.

But we also have that .01% that trains the RIGHT
way -- on brief, infrequent, abbreviated programs --
and they're doing great.

So take a second, look at your training program,
and look at your results. Are you in the 99.99% --
or in the .01%?

If you are NOT in the .01%, you CAN be -- all you
need to do is to start training short, hard, heavy
and serious. No, it's not easy -- but easy never
built an ounce of muscle.

As always, thanks for reading, and feel free to
share this message. If you train today, make it
a good one.

Yours in strength,

Brooks Kubik

P.S. Here's something that combines serious arm
training with abbreviated strength training --
and will build arms bulging with strength and


P.S. 2. For more about abbreviated a strength training,
see Dinosaur Training, Chalk and Sweat, Gray Hair and
Black Iron and Strength, Muscle and Power. You can find
them here:


P.S. 3. Thought for the Day: "You only have one chance
to make your next workout a great one. Make the most of
it." -- Brooks Kubik

Your Doctor Won't Believe This!

Hail to the Dinosaurs!

Doctors have told us for years that
weightlifting was dangerous -- and
specifically, that it raises your
blood pressure.

So here's something that's pretty
interesting. I spotted it in a book
written by James A. Murray and Dr.
Peter Karpovich. It was published in

Someone -- the book doesn't say who --
decided to take the blood pressure of
competitive weightlifters before, during
and after a contest. The purpose of the
testing was to measure the effect of
the contest -- in other words, the
excitement of the contest -- on the

The contest was not identified, but it
lasted three days, so it must have been a
major competition -- probably the USA
Senior Nationals or perhaps even the
World Championships.

We don't know the year the study was
performed, but based on the publication
date of the book and other internal clues
it was probably in the 1950 to 1955 range.

So the lifters were elite athletes at the
peak of their training -- with many years
of hard and heavy lifting under their belts.

They were Olympic lifters, so their training
included plenty of low rep work with very
heavy weights on exercises such as the
military press, the incline press, dumbbell
pressing, the squat, the front squat, cleans,
snatches, the clean and press, the clean and
jerk, high pulls, etc.

Their bodyweight would have ranged from 123
pounds on up through the different weight
classes (123/1/32/148/165/181/198 and Heavy-

The lifters would have been very lean, with
low bodyfat. Even the Heavyweights would have
been fairly light and fairly lean by modern

It is doubtful that any of the lifters did
cardio training. However, some of them may
have performed 20 rep squats or performed
sets of 5 reps in the clean and jerk or the
snatch -- both of which give you one heck
of a cardio workout. And they may have played
sports in high school or college -- which
means they would have done lots of running
and conditioning work.

It also is doubtful that any of the lifters
used anabolic steroids or other drugs -- and
if they used food supplements, they were
primitive by modern standards. Stuff like
wheat germ oil, vitamin/mineral tablets,
and (horrible tasting) protein powder made
from soybeans.

Their diets varied, but they probably ate lots
of protein (meat, eggs and milk), and lots of
fresh vegetables.

Now, if you asked your doctor what the
average blood pressure for these athletes
was measured at -- and remember, these were
athletes who were doing HEAVY weightlifting --
he'd probably say that it "must have been off
the charts."

He'd be wrong.

The average blood pressure of the weightlifters
was 115/58 the day before the contest.

On the first day of the contest, it went up to

On day 2 of the contest, it was 140/66.

On day 3, it reached 146/64.

Two days after the contest, it was back to
normal -- 120/55.

Now, leave aside the increase DURING the contest.
It's only natural to see an increase in blood
pressure if you're in the middle of a National
or World championship.

But look at the average blood pressure before
and after the competition.

120/55 is really good.

I wish we knew more about this study -- and I wish
it could be replicated today. But it can't. You've
got the steroid issue -- as well as the modern day
super supplements -- and that would undoubtedly
skew the results.

But if we focus on NATURAL athletes -- involved in
HEAVY weightlifting -- this study gives plenty of
room for thought.

Maybe weightlifting isn't really all that bad.

And maybe -- just maybe -- it's actually healthy!

Now, one final thought -- and this is important.
Pay attention. If you DO have high blood pressure,
talk things through with your doctor -- and get
your diet, lifestyle and exercise program working
together to help lower it. That's especially true
for anyone over the age of 35 who reads this.
Remember, this was a study of YOUNG athletes --
late teens through mid-20's. So if you're older
and blood pressure is an issue, work with your
doctor to get it down safely and efficiently.

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. Always train for strength AND health. They're
both important -- and old-school training methods
are the best way to build them. For more information,
grab any of my books or courses -- my Dinosaur
Training DVD's -- and the Dinosaur Files newsletter:


P.S. 2. Thought for the day: "There's far more people
who do WAIT training than WEIGHT training -- and that's
a shame." -- Brooks Kubik

The Forgotten Man

Hail to the Dinosaurs!

As I mentioned the other day, I get lots of
questions from readers about the different
books and courses we offer at Dino
Headquarters. And that's understandable,
because at last count there were close to
20 different books, courses and DVD's
featured on the Dino website.

We already covered STRENGTH, MUSCLE AND
POWER, which is a book that has something
for everyone.

Today, let's cover a book that was written
for a specific audience.

Peary Rader used to call the older trainee
"the Forgotten Man." By this, he meant that
the muscle magazines targeted the younger
readers and more or less ignored the older

And he was right. For every article about
an older lifter who was still hitting the
iron at age 50 or older, there ten thousand
and three articles about the latest up and
coming superstar.

For every article about how an older man
should train, there were 50,000 articles
telling the younger guys how to bulk up,
power up, muscle up, get lean, get strong,
be a lifting champion or whatever.

Now, there's nothing wrong with articles that
tell the young guys how to build strength and
muscle (after all, I've written more than a few
of them myself) -- but older lifters have their
own unique problems, and they deserve at least
as much top quality info as the younger guys.

And that's why I wrote Gray hair and Black

It's a book that focuses on one thing and one
thing only -- training advice for older

Gray Hair and Black Iron is NOT a book that
simply encourages folks over the age of 40, 50
or 60 to stay active or to include some light
"resistance training" in their fitness programs.

Far from it.

Gray Hair and Black Iron is for serious lifters
who've been pushing and pulling heavy iron for
a long, long time -- and who want to keep on
doing it for an even longer time.

In short, it's a book about training techniques,
training programs (over 50 of them), recovery and
recuperation, cardio training, and even (an added
plus)diet and nutrition for the older lifter.

And that brings me to something funny.

I wrote Gray hair and Black Iron from the perspective
of a 52 year old lifter (my age when I wrote the book).
I intended it to apply to lifters from age 35 or 40
all the way up to 80 or 90.

Since then, I've had a number of YOUNGER readers buy
it -- and they almost always send an email and say,
"I'm only [fill in the blank] years old, but I used
one of the workouts in Gray Hair and Black Iron and
it kicked my you know what. But I kept at it, and I'm
making great gains. You should tell EVERYONE to get
this book."

And maybe I should. Or maybe it just goes to show
that old Dinos will surprise you.

So that's what Gray Hair and Black Iron is all
about -- and that's why it became an overnight
best-seller -- and why readers like it so much.

Yours in strength,

Brooks Kubik

P.S. You can grab your copy of Gray Hair and Black
Iron right here -- and I'm in a good mood today, so
even the younger guys can get a copy. I promise
I won't even ask your age:


P.S. 2. Thought for the day: "If your barbell doesn't
feel like slowing down, why should you?" -- Brooks Kubik

More Outdoor, Cold Weather Training Tips for Dinos!

Hail to the Dinosaurs!

The other day I gave you some tips on outdoor
training in cold weather. In response, I rec'd
some great feedback from several Dinos, and
thought you would want to see them:

"I train in an unheated garage. Sometimes, if
it is really cold, I use a dumbbell only routine
inside the house. I like a routine of DB press,
curl, and row. Hit some abs and the stationary
bicycle and it's done."

-- Phil Pryor

"In Arkansas, our winters are fairly brief
although they can be wet with a lot of wind.
I create a workout area within the carport by
leaving the Bronco on the west and backing the
f-150 out. I typically workout after work, so
it's under the lights."

-- David Bacon

"I train outside 2x per week all year round.
The only time I go into the garage to train
is if the wind chill is below zero (that is
nothing to play around with), but if it is 0
or higher I am outside lifting.

I find warming up with light weights works
great outside. I will layer, and once I feel
the sweat coming on I strip down to my training
clothes. This keeps me from becoming too wet with
sweat, and helps to keep me warm between sets.

Modify the outside exercises. Last thing you
want to do is to walk outside with a plan in
mind and find you can't do half of it because
it's snowing. I have a winter routine for snow,
and another winter routine for sun.

Instead of the traditional set/rep workouts I
will use timed sets. Example -- 10 minutes max
reps log press at 180 pounds. I will generally
do a few reps and then rest briefly and get
right back to it. This way, I never cool down.

Another good one is to do a stacking relay with
odd objects of different weights and sizes. This
way, you alternate between something hard and
heavy, and something lighter and easier. Your
rest period is when you handle the lighter
object, so you never stop until the drill is

Once you finish, go right in and hit a
bodyweight routine. Your body is still working
hard to heat itself, so you will start sweating
big time because the external body temperature
will over-compensate for being cold outside."

--Dustin Winnekens

Thanks for the feedback -- those are good tips!

If anyone has additional tips for cold weather
training, send them in!

Yours in strength,

Brooks Kubik

P.S. As Dustin noted, bodyweight programs work
well in the winter -- and here's your number
one resource for super-effective bodyweight


Something for Everyone!

Hail to the Dinosaurs!

We're heading into the Holiday season, and
I'm getting lots of "What should I get?"

Meaning that someone looks at all of the
different books and courses -- and DVD's --
that we offer here at Dino Headquarters, and
they want to know which to grab first.

So I thought I'd cover that topic and give
you some guidance.

Let me begin with something that tends to fly
under the radar screen. It's a 354 page book
called STRENGTH, MUSCLE AND POWER. I chose the
title because the book tells you how to build
exactly that. And it contains material for
trainees at all levels, from beginners to
intermediates to advanced lifters -- so there's
quite literally something for everyone.

Just take a peek at the table of contents:

1. Abbreviated Training Works!

2. Power Rack Training for Advanced Gains, Pt. 1

3. Power Rack Training for Advanced Gains, Part 2

4. Sensible Training for Advanced Lifters, Pt. 1

5. Sensible Training for Advanced Lifters, Pt. 2

6. How to Design a Productive Training Program,
Pt. 1

7. How to Design a Productive Training Program,
Pt. 2

8. How to Design a Productive Training Program,
Pt. 3

9. Rest-Pause Training, Pt. 1

10. Rest-Pause Training, Pt. 2

11. Body Part Specialization, Pt. 1

12. Body Part Specialization, Pt. 2

13. There Are No Hopeless Cases!

14. In Praise of Cellar Dwellers

15. A Hodgepodge of Training Advice

16. Ultra-abbreviated Strength Training Routines

17. Simplify -- Simplify -- Simplify!

18. The Essence of Strength

19. Believe in Yourself!

20. Scotland in a Barrel

21. One on One with Arthur Saxon

22. Finishers

23. Thick Bar Training

24. The One Hand Deadlift

25. An Island Gym

26. Goerner's Deadlift Variations

27. Barbell Basics

28. Another Abbreviated Training Program

29. Some Closing Remarks

As you can see, that's a ton of information -- and
it gives you MANY different ways to build strength,
muscle and power. And that's important -- because
when it comes to strength training, there's no one
size fits all program. Most people need to try
different approaches before they find what works
best for them -- and that's exactly why STRENGTH,
MUSCLE AND POWER is such a valuable book.

As I said, it tends to fly under the radar screen --
and some of you may not even have known it existed --
but it's a great book for anyone interested in real
world, no-nonsense, EFFECTIVE training programs.

As always, thanks for reading -- and if you train
today (as I will), make it a good one!

Yours in strength,

Brooks Kubik

P.S. You can find STRENGTH, MUSCLE AND POWER here:


P.S. 2. My other books and courses -- Dinosaur Training
DVD's -- and the Dinosaur Files newsletter -- are here:


P.S. 3. "Learn to be your own coach. Study different
training methods, and read as much as you can about
real world strength training, but think for yourself.
Use the exercises, weight, sets and reps that work best
for YOU based on your past experience." -- Brooks Kubik

Outdoor Training Tips for Dinos!

Hail to the Dinosaurs!

Let's start the week by taking a look at the
Dinosaur mail bag -- and answering some questions
from readers. I'll begin with one from a reader
in the UK:

Q. I train outdoors. How can I keep on training
in the winter?

A. It's not the ideal situation, but you can do
it. Reg Park trained outside in his parents'
backyard when he got started, and it worked
pretty well for him!

Park kept his weights outside -- and covered
them with a tarp to keep them dry. (Presumably,
he had a tarp underneath, as well, or else kept
his weights on a wooden platform. You wouldn't
want them lying on the ground.)

Park wore multiple layers (sweatsuits) to stay
warm. Remember to wear a hat!

Wear gloves or mittens in-between sets.

If it's really cold, be very careful touching
a cold bar with bare hands. Gloves would be a
good idea. And consider using a heater to warm
the bar before you train -- or keep the bar
inside and take it out only when you train.

Train fast -- don't rest so long between sets
that you cool off.

Don't try fancy stuff like Olympic lifting if
your standing on a wet or slippery surface.

Ditto for exercises that require extreme
stretching or flexibility. It's very hard
to get loose and limber when it's cold.

You may find that rubbing some sort of heat
balm into your back and shoulders is a good

Tommy Kono knee bands would be a VERY GOOD

Don't go crazy with heavy weights and limit
efforts. Keep something in reserve. Training
outside in the winter is more than enough
of a challenge. And remember, it's much easier
to pull a muscle if you're cold -- so train
very, very intelligently.

Low to medium reps may work better than high
reps. It's harder to breathe when the air is

Train during the day when the sun is out if
you can.

Some people like to drink hot tea when they
train outside. I prefer water, but not COLD

And here's an idea -- you can build a very
strong, very sturdy greenhouse out of conduit
pipe that you bend into a semi-circle -- and
then cover with heavy (clear) plastic. I have
one in the backyard, and it's big enough to
stand in and walk around in. And if I wanted
to use it for training, it would be big enough
for that, as well. If that sounds interesting,
google for "hoop houses" and "homemade green
houses" and see what you can find.

Even a simple windbreak would make a difference
if you get a lot of cold wind from one particular

Another idea -- get into bodyweight training
and do your bodyweight work indoors. At the least,
give yourself the option of doing that if it
is seriously cold, snowing or raining.

A final point -- be sure to get outside and get
used to being outside in the cold. walk a couple
of miles every day. if you stay in the house and
just go out to train, it will be much tougher than
if you are used to being outdoors.

I'm sure other readers have additional ideas -- if
you do, send them on it!

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

Yours in strength,

Brooks Kubik

P.S. As I noted, bodyweight training is a great way
to train in the winter. For the best in bodyweight
training, grab a copy of Dinosaur Bodyweight Training:


P.S. 2. My other books and courses -- and DVD's -- and
the world famous Dinosaur Files newsletter -- are right


P.S. 3. Thought for the day: "Nothing stops a Dinosaur."

Thank You, Veterans!

Hail to the Dinosaurs!

It's Veteran's Day here in the USA
(and Remembrance Day in Canada,
Australia and New Zealand -- and
the same on Sunday in the UK) --
so let me begin the day with a great
big THANK YOU to all veterans,
wherever they may be -- and to all
men and women currently serving in
the Armed Forces. We owe you an enormous
debt -- so THANK YOU for everything
you did (or are doing) for us.

In addition to being Veteran's Day and
Remembrance Day, it's a once in a
century day: 11/11/11. That won't happen
again for another 100 years.

And that means, someone out there is going
to come up with the 11/11/11 Workout --
meaning 11 exercises per body-part, each
performed for 11 sets of 11 reps.

I saw this only half in jest. It's probably
already happening.

Let me suggest an alternative.

I was born in 1957, so I missed 5/5/55 --
but the 5/5/5 Workout would be a heck of a
lot better than the 11/11/11 Workout.

Five exercises -- for five sets of five reps.

Something like this:

Do a 10 to 15 minute general warm-up, and
then hit the following:

1. Military press or alternate dumbbell
press 5 x 5

2. Back squat or front squat 5 x 5

3. Barbell or dumbbell bench press or
incline press 5 x 5

4. Barbell bent-over rowing or pull-ups 5 x 5
(You can find some great pull-up variations
in Dinosaur Bodyweight Training.)

5. Deadlift or Trap Bar deadlift or shrugs 5 x 5

Finish up with some gut, grip and neck work
of your choice.

There are different ways to use the 5 x 5
system. You can do 2, 3 or 4 progressively
heavier warm-up sets -- which means you do
3 sets, 2 sets or 1 set with your working

Note that you can use different 5 x 5 variations
with different exercises in the same workout.

Also note that you can use the Heavy, Medium and
Light System -- and that you can mix things up
so you train Heavy on one or two exercises,
Medium on one or two others, and Light on the
remaining exercises(s).

You also can use some sort of simple cycling
system, as described in Gray Hair and Black
Iron. (Especially important for older lifters.)

You can train 2x per week or 3x per week.

You can use different exercises, such as
alternating squats and front squats in different
workouts, or alternating between shrugs and
deadlifts (which would be much easier on your
low back than hitting deadlifts in each session).

In some workouts, you might do arm work in place
of some of the heavier exercises. or you might
replace one or two of the exercises with the
farmer's walk, the sandbag carry, barrel lifting
or a similar exercise.

Ditto if you like kettlebells, as many readers do.

If the 5 exercise program is too long and tiring,
break it down into two different workouts -- or three
different workouts -- or four different workouts --
and do it that way (with a day of rest in-between
each workout).

And if you need to do more warm-up sets, do them.
Even if it means you're doing 6 x 5 or 7 x 5. 1965
and 1975 were good years, too!

As always, thanks for reading and have a great
day. If you train today, make it a good one -- and
remember, when you see a veteran today, say THANK

Yours in strength,

Brooks Kubik

P.S. For more detail on hard-hitting, effective,
real-world strength training and muscle building,
grab any of my books and courses -- my Dinosaur
Training DVD's -- and the Dinosaur Files


P.S. 2. Thought for the day: "Always train for strength
AND health. They belong together." -- Brooks Kubik

The November 2011 Dinosaur Files

Hail to the Dinosaurs!

The November issue of the Dinosaur Files
newsletter went out in the mail today -- so
if you subscribe to The Dinosaur Files, you'll
be getting it soon.

This month's issue features a killer cover photo
showing one of your fellow Dinos hitting it hard
heavy. (That's a good reason to send high quality
training or competition photos -- you might end
up on the cover!)

The articles this month are as follows:

Hail to the Dinosaurs!

Jurassic Jottings

Workout of the Month
By Brooks Kubik

New Technology for Stone Age Trainers
Part 1: The Walking Cure Revisited
By John Wood

Making the Wicked Wrist Roller Not
So Wicked
By Lawrence Otero

Training Too Hard -- Is It Possible?
By Joe DiGiorgio

Back to the Basics: Core Training
By Mark Lario

A Gut Wrenching Experience
By Kevin Dillon

The Dino Pit
By Ragnar Linkros

Chin Your way to Rugged Upper Body Strength
By John Stehman

A Dinosaur Progress Report
By Alex Biasin

Get a (Dinosaur) Grip!
By Jim Duggan

By Harry B. Paschall

The Wrap-Up

All in all, it's another great issue. I know
you're really going to like it!

Yours in strength,

Brooks Kubik

P.S. Go here to order all 12 back issues from the
May 2010 - April 2011 subscription year for the
Dinosaur Files newsletter:


P.S. 2. To order a subscription to the current year
of the Dinosaur Files, go here and place your order.
I'll send you the back issues from May 2011 through
November 2011 in one package, and then I'll send you
the remaining issues as they come out each month
through April 2012. That way, you'll have the
complete 12-issue set:


The Man Who Hated Kettlebells

Hail to the Dinosaurs!

IMPORTANT! If you're a kettlebell fan,
bear with me. Today's message will make
you chuckle, not cringe.

Yesterday, I met a man who hates kettlebells.
Here's how it happened.

I was waiting for the Dinosaur Bodyweight
Training books to arrive. They were being
shipped to me by UPS Ground. There were many
of them -- as in lots and lots of them. Many
boxes of books at 25 or 30 pounds per box.

Now, the books were being shipped to the house,
and we live on a hill, and there's something like
40 steps from the street to the the front door.

So I made a sign and set it down by the first
step by the street, and told the UPS guy to
give me a call when he arrived.

At 12:00 sharp, the phone rang. It was the UPS

"This is UPS. I have your delivery. You said to

"Right," I answered. "Don't move. I'll be right

When I reached the street, I could see that he
looked worried.

"Wow, that's a lot of steps," he said.

"Lotta boxes, too," I noted.

He looked glum.


"Well, I got a deal for you," I said. "How about
we off load the boxes and stack them up right
here -- and then I carry them up to the house?"

You should have seen the look on his face. It
was like a little kid on Christmas morning.

"Are you sure?" he asked.


"Will you be okay doing it alone? That's a lot to

"I write books about strength training and physical
fitness," I told him. "That's what's in the boxes.
If I can't carry them up to the house, I don't
deserve to write about them."

"Well, in that case -- yeah, let's do it your way."

So we started to unload the boxes and pile them up
by the side of the street. We talked as we did so,
and I told him about Dinosaur Training and heavy,
awkward objects and lugging and loading drills,
and the farmer's walk and heavy dumbbells and all
kinds of fun stuff.

"What about kettlebells?" he asked.

"I don't use them, but I know a lot of guys who
really like them."

"Well, I hate them!"

Actually, he said more than that, but I don't
include that kind of language in my emails.

"Why do you hate them?" I asked.

I wondered if he had dropped one on his foot or

"Because I had to deliver a while truck load to
a guy who runs a personal training business out
of his house!"

The nickle dropped. I nodded.

"He didn't help you carry them, did he?"

He shook his head.

"No one was home. I had to do it all by myself.
Those things are heavy, too!"

So that's the story of the man who hated
kettlebells. And it's the story of how the
first big shipment of Dinosaur Bodyweight
Training books arrived at Dino Headquarters.

By the way, the books look great -- if you
already ordered a copy, you're going to be
very happy when you see it -- which won't be
long, because get this -- we got almost all
of the pre-publication orders out the door
and into the mail yesterday. Yes, Trudi does
good work with shipping and handling.

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 can grab Dinosaur Bodyweight Training


P.S. 2. My other books and courses -- Dinosaur Training
t-shirts, muscle shirts, hoodies and sweatshirts -- the
Dinosaur Files newsletter -- the Legacy of Iron books --
and the world-famous Dinosaur Training DVD's -- are
right here:


P.S. 3. Thought for the Day: "I can't make you strong --
but I can teach YOU how to make yourself strong!" --
Brooks Kubik

How the Old-timers Trained!

Hail to the Dinosaurs!


I have been asked to do an interview
at 1:00 EST TODAY on Super Human Radio.

You can listen live or catch the podcast
by downloading it later on from the SHR

TRAINING -- a topic that is much on my
mind because the books are arriving
today and we're going to start packing
them and shooting them out the door as
fast as we can. So it's going to be a
blur of business here at Dino HQ.

So before I get dragged into packing
and shipping mode, let's talk training.

Lots of people ask about how the REAL
old-timers trained -- meaning the men
who trained with barbells and dumbbells
back in the 1880's, 1890's and early

There is very little information on this
topic, but I think we can figure it out
if we remember one very important thing.

They only had solid barbells and dumbbells
back then. There were no (or very very few)
adjustable barbells and dumbbells.

And most places that had weights had only a
few different barbells and dumbbells. Instead
of barbells ranging from 50 pounds to 200
pounds, and dumbbells from five to 100 pounds
you would have seen something like a 100 pound
barbell, a 50 pound barbell and a 200 pound
barbell. So how do you train with such limited

The answer must be that you would use any
exercise you could perform with whatever barbell
or dumbbell was available to you.

If you had a 100 pound dumbbell and you could
clean and press it, that's an exercise you would
have done. If you weren't able to press it, you
might use it for deadlifts or rowing at first --
but you'd probably try to work up to pressing it.

For progression, you would add reps -- since you
could not add weight.

We can be pretty sure this happened, because the
old-timers often had contests where they lifted a
given weight for as many reps as possible.

And probably, the old-timers progressed by adding
sets. That would be a natural thing to do, because
your choice of exercises might be fairly limited
if you only had access to a couple of solid barbells
or a solid barbell or two and a couple of solid

I'm also willing to bet that many old-timers
included bodyweight exercises in their programs,
as well as gymnastics and hand-balancing.

Those are my thoughts on the subject. Let me
know what you think!

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. Today's the final day to order Dinosaur
Bodyweight Training and get the special report
that goes with it as part of the pre-publication
special -- so if you've been waiting, and you
want the book PLUS the special report -- act now:


P.S. 2. My other books and courses are right here --
along with the Dinosaur Files newsletter, Dinosaur
Training DVD's and the world-famous Legacy of Iron


P.S. 3. Thought for the day: "If all you had for
training was a single 200 pound solid iron barbell,
you'd probably get a better workout than you would
in 99% of the modern day gyms crowded with every
piece of equipment under the sun." -- Brooks Kubik

The Name of the Game

Hail to the Dinosaurs!

I just got a phone call from the trucking
company. Dinosaur Bodyweight Training has
arrived in Louisville -- and is scheduled
for delivery sometime tomorrow.

So I'm sitting here on pins and needles,
waiting for the shipment to arrive.

We have the shipping envelopes all ready to
go, and the labels are printed, and the bonus
for folks who order during the pre-publication
special is already printed and stuffed inside
the envelopes. It's a 5 page special report
on how to combine weight training and body-
weight training, and it includes several sample
training programs with various options on how to
do it. One of them covers the really ambitious
guys who want to combine weight training, body-
weight training and martial arts -- or who
want to combine weight training, bodyweight
training, and some hard-core cardio training.

So we're already to go -- we're just waiting
for the books to get here.

While we're waiting, let me cover something

On any given day of the year, hundreds of
thousands of people go to the gym and train --
and they really don't show very much in the
way of results, and they really don't get
very much benefit out of it.

Of course, they also don't train very hard --
and they don't do the BIG exercises that Dinos
do -- and they don't train progressively.

In contrast to the average gym member, Dinos
get great workouts -- they train hard -- and
above all, they train progressively.

Progression is really important -- and most
people ignore it. Which is why most people
don't get very much benefit from their

Progression means that you are competing against
yourself. Every time you train, your goal is to
perform better than the last time you took the
same workout or performed the same exercises.

Performing "better" means:

1. You add weight to the bar.

2. You perform more reps with the same weight.

3. You perform and additional set with your
working weight.

4. You use better form.

5. You train with greater focus and more intense

6. You switch to a more challenging, more demanding

7. Any combination of the above.

You do NOT always have to add weight, reps or sets
to progress. I like to alternate between heavy workouts
and lighter workouts. I compare my heavier workouts to
the most recent heavier workout -- and I compare the
lighter workouts to the most recent lighter workout.

If I can, I use more weight in my heavier workout. If
not, I try to do an additional set with my working
weight. And gradually, over time, I move up in weight.

For my lighter workouts, I sometimes try to add weight
or add sets -- but sometimes I perform the very same
workout and try to do every rep in better form than
ever before -- and I work very hard on improving my
concentration and focus.

I don't always add weight, and I don't always add reps,
but I always try to improve on my previous performance.
That's what makes my training progressive -- and it's
what will make YOUR training progressive.

Progression. In strength training, it's the name of
the game.

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. Once the shipment of books gets here, the pre-
publication special for Dinosaur Bodyweight Training
will end -- so if you want the book AND the special
bonus, act now:


P.S. Save on s&h by ordering two or more books and
courses at the same time -- or grabbing one or more
Dinosaur training DVD's with a book or course -- or
by adding back issues or a current subscription to
the Dinosaur Files newsletter. We have tons of great
products -- hit your refresh button when you get to
the website and take a look at everything:


P.S. 3. Quote of the Day: "When you are FIT, you are
EFFICIENT -- that's the purpose of our training and
teaching -- to give you increased energy, determination,
courage, alertness, and co-ordination between mind and
muscle." --Ed Theriault

Down to the Wire!

Hail to the Dinosaurs!

Somewhere in the United States -- between a
very large print shop and Dino Headquarters
here in Louisville, there's a truck with a
big shipment of books on it.

The books are the first printing of Dinosaur
Bodyweight Training -- and they should be
arriving on Tuesday or Wednesday.

The second we have then, we'll start filling
all of the pre-publication orders -- and
we'll shoot them out the door as fast we can.

I expect that 90% of the orders will be in
the mail to readers by the end of the day on

That's pretty fast turn-around, and puts us
about a week ahead of schedule.

In any case, THANK YOU to everyone who reserved
a copy of Dinosaur Bodyweight Training -- and
be looking for your book to ship very, very

By the way, the pre-publication bonus is a
Special Bulletin that covers one of the most
common questions I receive from readers --
How to combine bodyweight training and
weight training. It includes four different
workouts, one of which is for the super-
ambitious Dinos who want to combine weight
training, bodyweight training and either
martial arts training or cardio.

The special bonus is only available during the
pre-publication special, so if you'd like it,
you need to take action NOW.

Once the books arrive, the pre-publication
special is officially over, so we're getting
down to the wire.

Also -- I'm going to be signing a ton of books.
If you want an autographed copy and you didn't
already ask for an autograph, shoot me an email
ASAP. Write "Autograph Request" in the subject
line and include your full name and the name you
want me to use for the autograph (James or Jim,
Dave or David, Hank or Harry, etc.).

Again, thanks to everyone who reserved a copy
of Dinosaur Bodyweight Training. I know you're
going to love it.

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 can still reserve your copy of Dinosaur
Bodyweight Training and get the pre-publication
bonus -- but as I said, you need to act fast.
Go here to place your order:


P.S. 2. Save clams on s&h by ordering two or more
Dinosaur training books or courses -- or shirts,
sweatshirts or hoodies -- or DVD's -- at the same
time. You can find them here:


P.S. 3. If you missed the big announcement last
week, take a look at this:


P.S. 4. Quote for the Day: "Millions have testified, and they include doctors and scientists, that a physical culture life is the ONLY life worth living." -- Earle Liederman

Autographed Copies of Dinosaur Training Books and Courses

Hail to the Dinosaurs!

We're starting to get lots of Christmas
orders from wives, girlfriends, mothers
and sisters, so Trudi asked to send out
a reminder.

1. I'm always happy to autograph a book
or course or to include a personal note
with an order -- especially if it's a
birthday, anniversary or Christmas
present. And there's no charge for it.

2. However -- if you want an autograph,
you need to ask me for it!

3. If someone orders something for you
as a present, be sure they ask for an
autograph or personal note.

4. And of course, we need to know your
name -- meaning, the name you'd like me
to use when I sign your book or course.
If your name is Daniel, let me know if
you want it signed to Daniel or to Dan.
If your name is James, tell me whether
you prefer James or Jim.

5. Many of you ordered Dinosaur Bodyweight
Training and asked me to autograph your
book. If you already placed an order and
did NOT request an autograph -- or if you
don't remember -- and you WANT an autograph,
then shoot me an email ASAP! Title if
"Autograph Request!"

There -- I have now assured myself of non-stop
writer's cramp for at least the next 6 weeks!
But that's okay. Autographed copies of books
and courses are something of a tradition in the
Iron Game -- and they always make a book or
course extra special -- and I'm happy to do it
for you.

After all, you're a Dinosaur -- and Dinos
deserve the best!

Yours in strength,

Brooks Kubik

P.S. The pre-publication special for Dinosaur
Bodyweight Training ends as soon as I get the
shipment of books from the printer -- and they're
on the way, so if you haven't already done so,
reserve your copy now!


P.S. 2. My other books and courses -- and DVD's --
and the Dinosaur Files newsletter -- are right here:


How to Train like Hercules!

Hail to the Dinosaurs!

A quick update on Dinosaur Bodyweight
Training, and then we're going to talk
about one of the biggest and strongest
men of all time -- and how he trained.

Here's the update -- the books are
printed and the printer shipped them
to me last night -- so I should have them
on Monday or Tuesday. That means we'll
be shipping the books to everyone who
reserved a copy during the pre-publication
special very, very soon.

It also means that the pre-publication
special is almost over. Once I have the
shipment of books, it's over. So if you've
been planning to order the book, do it now
so you get the special bonus, as well:


And now, let's talk about a legend of the
Iron Game.

Way back around 1956 or 1957, Reg Park
went on a tour of the United States and
Canada. He visited many of the top body-
builders,lifters, gyms and gym owners,
served as a special guest poser at various
contests, and also did some strength

Now, in case you're not familiar with
Reg Park, let me give you a brief summary
of his career:

3-time Mr. Universe Winner

The most massive bodybuilder in the world
in the 1950's

The strongest bodybuilder in the world in
the 1950's

The second man in history (behind Doug Hepburn)
to bench press 500 pounds

Handled more than 300 pounds in the press
behind neck

Squatted 600 pounds

Played Hercules in several films -- and looked
the part! (Which is why I say, "Here's how to
train like Hercules!")

As Bradley J. Steiner once noted, Park was as
strong as the strongest weightlifters of the era --
and bigger, more massive and more muscular than
any bodybuilder of the era. He was the total
package. In the words of Hardgainer author Mike
Thompson, "the real thing."

Many, many people saw Park train during his
North American tour -- and several articles were
written about his training -- and so we have a
very clear picture of EXACTLY how he trained.

Here's the interesting thing. And pay attention.
This is important.

Reg Park was a Dinosaur. He trained EXACTLY the
way a Dinosaur trains.

He used basic, compound exercises: squats, front
squats, barbell bent-over rowing, bench press,
press behind neck, etc.

He used the 5 x 5 system on most of his exercises.

He trained for strength.

He spent more time on heavy leg and back training
than anything else.

He found that the stronger he became, the bigger
and more massive he grew.

He trained hard, fast and furious -- with intense
concentration -- no talking -- 100% commitment.

His workouts took a little over one hour. John
McCallam watched one of his workouts and timed
it. It took one hour and five minutes.

He hated training in front of mirrors, and
actually covered them up with a towel or cloth.

As a kid, I grew up reading about Reg Park and
his old-school training. And I teach his style
of training in all of my books and courses.

That's why I say that Reg Park was a Dinosaur --
and that fact alone ought to convince you to give
Dinosaur Training a try. If it was good enough
for Reg Park, it's good enough for anyone.

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 can learn more about super-effective,
old-school strength training in any of my books
and courses -- and in each and every issue of
The Dinosaur Files newsletter -- as well as my
Dinosaur Training DVD's:


P.S. 2. Have a great weekend, everyone!


Hail to the Dinosaurs!

I often write about cellar dwellers and
garage gorillas -- meaning Dinos who choose
to train in home gyms. That includes quite
a few of you -- and it includes me, as well.

There are many reasons to train at home. Here
are some of mine:

1. No distractions.

1A. Although one of the cats did walk into
the garage the other night and circle the
platform right before I did a set of heavy
split snatches.

1B. I opened the other door and he headed
on out, leaving me in peace and solitude.

1C. "Distraction is a physical culturist's
worst enemy." Bradley J. Steiner

2. Better concentration.

2A. Intense, focused concentration is one of
the keys to strength training success.

3. Better bars. (Most gyms have second
or third rate bars. At some gyms, you really
don't want to use their bars -- and certainly,
you don't want to load them heavy.)

4. Better equipment. Meaning better quality
equipment. Too many gyms spend money on second
rate equipment that will get people in the
door (e.g., cardio theater) and then they
don't have money for the kind of bars and
power racks that Dinos need.

5. The EXACT equipment you need -- most of
which is not going to be found at a gym:

high quality Olympic bar

lifting platform

bumper plates

super-strong power rack


thick bars

farmers' walk implements



grip tools

6. No drugs, no super-supplements, and
no bad advice.

6A. My cats know more about sensible training
than most people who train. But they don't
stand around talking about it all day long.

7. No ridiculous rules, such as:

"The No Chalk Rule"

"The No Deadlifts Rule"

"The No Overhead Lifting Rule"

"The No Grunting Rule"

"The No Dropping Rule" (which some gyms impose
even though they have lifting platforms and
bumper plates!)

8. Music. I get to pick it. Nuff said.

9. Better posters on the wall. (John Grimek,
Steve Stanko, John Davis, Doug Hepburn -- you
get the picture. No babes in bikini's and no
Mr. Everything winners. I train old-school and
my training quarters reflect that.)

10. I can do exactly what I want, how I want, when
I want. And at age 54, being a grandfather, and
having trained for over 45 years, I'm entitled.

Of course, if you train at a gym, you can make it
work -- you just need to work really hard to stay
focused, and you really need to rev up your powers
of concentration -- and you need to avoid the
negative people, the doubters, the naysayers,
the talkers, the whiners, the complainers, and
the folks who want to argue about everything
and tell you that everything you're doing is

Anyhow, that's why I train at home!

Oh -- one more reason.

It's exactly 27 steps from the garage to the back
door -- and Trudi has dinner ready for me after I
train -- and I'm HUNGRY after I train -- so the
food is a whole lot closer!

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. The pre-publication special for Dinosaur
Bodyweight Training ends very soon -- so if you
want the book plus the the special bonus, reserve
your copy now:


P.S. 2. If you missed Dinosaur Arm Training, you
missed a great course -- but we still have copies
here at Dino HQ, so go ahead and grab one now:


P.S. 3. My Dinosaur Training DVD's are right here:



P.S. 4. My other books and courses -- the Dinosaur
Files newsletter -- my biography of John Davis -- the
Legacy of Iron series -- and Dinosaur t-shirts,
sweatshirts and hoodies -- are right here: