UK Dino Makes Great Progress!

Hail to the Dinosaurs!

Three quick notes, and then we'll
talk training.

1. We're mailing the Feb issue of The
Dinosaur Files newsletter today and
tomorrow -- just got them from the
printer and are stuffing envelopes
as fast as we can.

2. The new Grimek course is coming
along great -- and so is the sales
page for it -- so be looking for an
email with a link to the sales page
in the not too distant future. As in,
the next couple of days if all goes

2A. Remember, we're including a DOUBLE
BONUS with the new course -- and everyone
who reserves a copy on Day One of the
pre-publication launch will get a TRIPLE

3. Last week I asked you to send me your
answers to five training questions. I've
been flooded with responses, so it will
take awhile to work them up and share
the results. But don't worry -- you'll
be seeing them soon.

And now, on the training front -- let's
cover another Dino success story -- and
answer a training question -- all at the
same time!

Back in November or December, UK Dino
Laine Wiltshire did something smart. He
bought a Trap Bar.

Then Laine did something else that was
smart. He started doing heavy singles
with his Trap Bar -- using the type of
single rep programs I cover in DINOSAUR

Now, Laine is an experienced lifter, and
a very strong man -- and apparently a
natural born deadlifter -- but still,
you'll be shocked by his gains.

On January 18, Laine sent me a progress
report where he stated:

"I've only been using the trap Bar for a
month or two and have worked up to 282.5 kg
(621.5 pounds) in the Trap Bar Deadlift,
with more in the tank. I'm gunning for 300
kg (660 pounds) in the next few weeks, but
still taking it slow with the singles. I
wish I had stumbled upon your work sooner!"

Two days ago, Laine sent another update on
his training and his progress:

"On January 18 my Trap Bar Deadlift was at
282.5 kg (621.5 pounds). In a little over a
month later, I'm at 310 kg (682 pounds). I'm
very pleased with this, and now have a short
term goal of 320 kg (704 pounds) and a longer
term goal of 340 pounds (748 pounds).

If anyone thinks heavy singles don't work,
tell them to think again!

The only issue I'm having is a psychological
one. As the weights get heavier, the bar looks
more daunting and puts me off stride. Silly, I
know, but it does affect me and I doubt my
ability to lift it."

Laine -- Thanks for the progress reports. You
are doing GREAT! It sounds like the combination
of Trap Bar training and Dino Style single rep
training is working perfectly for you.

It also sounds like you're doing those heavy
singles the right way -- using a top weight
that makes you work hard, but not one that
turns it into a life and death, slow, grinding
struggle. So kudos to you for training hard AND

As for the "look" of the bar, it's a common
problem. Tommy Kono has written about going out
to lift a barbell at a major international
championship -- and the bar was a Russian set
with 33 kilo plates that looked like 44 kilo
plates -- and Tommy thought the bar had been
misloaded, and almost panicked. He had to focus
on the bar alone, and block out the plates, to
make the lift.

I had the reverse happen when I was competing in
powerlifting comps. When I trained, I used 45 pound
plates (or 44 kilo or 33 kilo bumper plates). So
the bar had a certain "look" when it weighed 405 or
495 or whatever. In competition, they loaded the bar
with 100 pounders, which looked the same as an
old-fashioned thick 45 pound plate or a 44 kilo
bumper plate. So when I lifted in comps, the bar
actually looked LIGHTER to me!

But regardless, it's a good idea to mix things up
so you avoid the bugabear of "the bar LOOKS heavy."

I like to use a variety of plates and mix them
up so the bar never looks the same. Mixing iron
plates and bumper plates is a good way to do this
for exercises that don't require bumper plates.

Dr. Ken used to spray-paint his 45's with a
silver paint that made them look like they were
made out of aluminum. He'd load the bar, look at
it, and pretend the plates really WERE made out
of aluminum. if you train at home and use iron
plates, you might give that a try!

Good luck on the 320 kg deadlift -- and on the 340
kg lift. I know you'll make them!

Yours in strength,

Brooks Kubik

P.S. For more about single rep training for BIG GAINS
in strength and muscular development, try these:

1. Dinosaur Training: Lost Secrets of Strength and

2. Strength, Muscle and Power

3. Chalk and Sweat:

4. The Doug Hepburn Training Course

P.S. 2. Thought for the day: "I think the ideal
physique should look strong and be strong."
-- Reg Park

File This Under "Does It Work?"

Hail to the Dinosaurs!

File this one under the "Does it work?"
category -- and cross-reference it under
the "Here's a good workout to try!"

You might also cross-reference it under
"Good programs for older lifters" -- and
if that sort of thing interests you, be
sure to grab a copy of Gray Hair and
Black Iron! It covers effective training
for older lifters in detail.

Back to the "Does it work?" category --
strap in tight -- and here we go!

On January 2, I sent out an email titled
"The Success habit." It covered sensible
progression systems. You can find it right
here at the Dinosaur Training Blog:

Two days ago I received an email from
Rene Ordogne, a hard-charging 60-year old
Dino who's been hitting the iron since he
was 15 years old. As you can see, he read
the January 2 email and started to follow
the progression system I outlined in it --
and he's been doing GREAT on it!

Here's his progress report:

"Brooks, I know you get a lot of emails,
but I felt compelled to share with you the
success I have had with the set and rep
progression you outlined in your Jan. 2
email message to the Dinos.

I have been following this approach, using
two work sets on the following routine,
which was suggested by John Christy in an
issue of Hardgainer magazine. This routine
has given me the specific structure for
volume and progression that I have been
looking for:

1. Crunches
2. Squats
3. Bench press
4. Lat pulldowns
5. Grip work

1. Side bends
2. Deadlifts
3. Barbell press
4. Curls
5. Calf raises

Aerobic work on off days two or three times
per week.

By the way, I am 60 years old, have been
working out since I was 15. I look athletic,
but not heavily developed, but most people
believe I look at least 10 years younger
than I am. I have never really been sick
or injured in my life. Not a bad return
for the effort.

I look forward to staying on this routine
for the rest of the year. I'll let you know
how it goes. Keep up the excellent work.

Rene Ordogne"

Rene -- Thanks for your kind words and your
progress report. Your program looks great,
and with the progression system I outlined,
I'm sure you'll continue to make great gains
throughout the year. Keep us posted!

Yours in strength,

Brooks Kubik

P.S. In other Dino news, I'm buzzing along on
the new John Grimek course. Be sure to look for
the special email with the link to the sales
page for it -- once I send it, you'll have 24
hours to reserve your copy of the course AND
get the TRIPLE BONUS when we fill the orders.

P.S. 2. In the meantime, all of my books and
courses -- and Dinosaur training DVD's -- are
sitting quietly in boxes and on bookshelves
here at Dino HQ -- patiently waiting for
a new home with a hard-charging Dino who
wants the very best in old-school strength
training and muscle building:

P.S. 3. I mentioned Gray Hair and Black Iron
in today's post. You can grab the little
monster right here:

P.S. 4. Thought for the Day: "Muscles are not
made by wishing." -- Bob Hoffman

A Progress Report for Grimek fans!

Hail to the Dinosaurs!

I'll send an email later today with a training
tip -- but for right now, I need to update you
on my new training course covering John Grimek's
life, lifting and training.

The course is coming along REALLY FAST -- and it's
going to be REALLY GOOD.

I'm doing tons and tons of research for it, and
I'm finding some very interesting material.

One thing that comes through loud and clear is
this: John Grimek was no natural superman. He
started training at age 18, and he weighed all
of 120 pounds soaking wet. At the time, he could
only lift 95 pounds overhead.

In contrast, John Davis pressed 170 pounds the
first time he ever touched a barbell -- and he
was only 15 at the time.

Another striking thing is how much MIS-information
there is about Grimek's training. For example,
many people say that Grimek built himself up on
Mark Berry's breathing squat program. True or

Well, it's sort of true -- but it's also sort of

Or try this: Bob Hoffman always said that Grimek
used The 1001 Exercises to build his remarkable
physique. True or false?

Once again, the answer is a little of both.

Some articles state that Grimek trained every
day -- and some say that he trained three times
a day! True or false?

Once again -- you guessed it -- true in a way,
and false in a way.

It tells me that there's a real need for a course
that tells you how John Grimek REALLY trained. So
I'm very glad I decided to do the course.

Heck, I've been studying this stuff for over 40
years now -- and I'm learning new things as I
put the course together.

You also should know this:

I just finished the sales page for the course,
and we'll put it up on the website as fast as
we can. I'll send a link when it goes live --
so be looking for it -- and when you get it,
take immediate action.

Here's why:

I always offer a new book or course with a pre-
publication special. That lets me know how many
copies to order from the printer.

When I fill the orders, everyone who took
advantage of the pre-publication special gets a

In this case, we're going to give you a double
bonus. Why? Because it's John Grimek -- and John
Grimek DESERVES a double bonus!

And I'm even going to do more than that. This time,
I'm going to give a TRIPLE BONUS to everyone who
reserves their copy of the new course on the first
day that the sales page goes live.

So if you order during the pre-publication special,
you get a DOUBLE BONUS -- and if you order on day
number one, you get a TRIPLE BONUS.

Also, if you'd like me to autograph your course,
all you need to do is ask. (Do it in the Special
Instructions section of the on-line order form.)

I'm always honored to autograph a book or course
for you -- but you need to ask. And let me know
who to sign it for -- James or Jim, Mike or
Michael, etc.

If someone else orders the course for you, be
sure they ask for an autograph -- and that they
give me your name.

And no, there's no charge for an autograph --
Grimek never charged anyone for an autograph,
and neither do I.

So that's the update -- and yes, things are
moving forward at warp speed -- and it's gonna
be a great month for Grimek fans!

Yours in strength,

Brooks Kubik

P.S. As I mentioned, the sales page for the
Grimek course will be going live very soon --
hopefully, in a day or two. In the meantime,
all of my other books and courses are right
here at Dino Headquarters:

P.S. 2. Remember -- if you want an autograph on
ANY of my books or courses, all you need to do
is ask!

Questions for Dinos!

Hail to the Dinosaurs!

I thought today would be a good day
to get some feedback from the Dinos.

So let me ask you a couple of questions.
Shoot your answers in by email, and next
week I'll share as many as I can with
your fellow Dinos.

1. What sets and reps have worked best for you
on the squat?

a. 20 rep breathing squats

b. 5 x 5

c. Heavy singles

d. Other (pls describe)

2. Which do you prefer, and why?

a. Barbells

b. Dumbbells

c. Kettlebells

d. Bodyweight training

e. Heavy, awkward objects

f. A combination of things

3. What was the most impressive thing you
ever saw at the gym?

4. What was the goofiest thing (i.e., YouTube
FAIL material) you ever saw at the gym?

5. If you had a chance to train with just ONE
famous strongman, bodybuilder, or lifter, who
would it be, and why?

Okay, that does it. As I said, shoot your answers
in by email -- and I'll share the best ones next

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'm working away like crazy on my new course
about John Grimek's life and lifting -- and the
little monster will be ready soon. In the meantime,
my other books and courses -- and DVD's -- are
available right here:

P.S. 2. Thought for the Day: "Strength training is
simultaneously hard work and great fun -- and that's
one of the things that makes it so beneficial."
-- Brooks Kubik

Food for Thought

Hail to the Dinosaurs!

About ten years ago, I was on vacation in
Victoria, British Columbia -- an absolutely
beautiful city -- and I visited the Royal BC

They have all kinds of great exhibitions,
including many devoted to the First Nations --
the tribes that settled BC long before the
arrival of the Europeans.

Halfway through the First Nations gallery,
I spotted a buckskin shirt with long sleeves
and intricate bead-work. The note on the
display described it as a war-shirt or
ceremonial shirt belonging to a chief or
the son of achief. (Bear with me -- this
was ten years ago, and I'm a bit foggy on
the details.)

There was something about the shirt that
stopped me in my tracks.

Before I tell you what it was, let me explain
that shirts and Brooks have had a long and
difficult relationship. I haven't fit into
off the rack shirts and "normal" sizes for
a long, long time. They don't make them for
a man who carries a lot of muscle mass in the
chest and shoulder girdle.

Even the so-called "athletic cut" stuff doesn't
work. It's designed for guys with wide shoulders
and small waists. That's fine as far as it goes,
but ti doesn't take thickness into account. If
you have big, bulging traps, thick lats, thick
shoulders and thick pecs, the wide cut clothing
won't work worth a darn. And if you go up in
sizes, the shirt fits your shoulders but looks
like a circus tent around your waist.

So it gets tough -- and expensive.

When I worked as a lawyer, I had to buy tailor
made shirts and suits. Pricey as heck, and a
real pain. Unfair, too. Instead of making off
the rack stuff for fat guys and skinny guys,
they should make off the rack stuff for Dinos
(i.e., thick and muscular) and let the fat
guys and the skinny guys pay for the special
order stuff.

But I digress. Back to the war shirt at the
First Nations exhibit.

It would have fit me perfectly.

It was tailor-made for a man with a weightlifter's
physique. You could see that the man who it had
huge, sloping traps -- enormous shoulders -- thick
lats, thick pecs -- and thick, muscular arms. And
it tapered to a trim, squared off midsection. Not
a bodybuilder style "wasp-waist" but a functional
midsection that would support some serious physical

It was a body designed for battle -- for hunting --
for long hours of paddling a canoe -- for swinging an
ax -- for swimming -- for wrestling -- for running --
for throwing things -- for dragging, pulling, lifting
and carrying things.

In short, it was a Dinosaur's body.

How did that long-dead warrior develop his body?

I doubt that it was through any form of systematic
exercise -- although it certainly might have been.
Other ancient cultures have practiced various forms
of progressive physical training.

I think it was largely the result of the warrior's
lifestyle -- of his day to day activities. Hunting,
fishing, paddling, swimming, running, wrestling,
swinging an ax, lifting and carrying things.

I also think it was a result of his diet. What did
the First Nations eat?

They ate strength and power foods -- muscle building
foods -- foods that promoted gains in muscle mass
while limiting gains in bodyfat:

1. Wild salmon and other wild fish

2. Fish oil (google "oolichan grease")

3. Wild game

4. Wild shell-fish

5. Small amounts of seasonal vegetables and fruits

There was NO sugar, NO alcohol, NO wheat, and NO
potatoes. NO high carb foods of any sort (other than
occasional wild honey of you could get to it before
the bears did). NO super supplements. NO protein
powder. NO metabolic optimizers.

And it worked pretty well. Witness the warrior's
buckskin shirt in the museum.

There's a very interesting documentary about an
entire village of First Nations people at the
northern tip of Vancouver Island, and how they
returned to their ancestral diet for an entire
year -- and the remarkable effect the diet had
on their health and physical condition. You
can read more about it here:

Very interesting stuff -- and definitely, food for

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 top sellers this month are DINOSAUR
them right here:

P.S. 2. If anyone lives in Victoria -- or visits
Victoria -- go to the Royal BC Museum and find
the shirt in the First nations exhibit -- and
make a note of the info and send it to me.

P.S. 3. Thought for the Day: "Whatever you do, give
it everything you have." -- Brooks Kubik

Important Updates for Dinos!

Hail to the Dinosaurs!

Breaking news -- I'm doing another interview
today on SuperHuman Radio. It will be on at
1:00 EST. Catch it live or download it later

The topic will be Physical Culture -- What
Have We Learned -- and Where Are We Going?

It should be a pretty interesting show, and
I think you'll enjoy it.

In other news and updates, I'm running late
on the Feb issue of The Dino Files -- but it
should go out in the mail this week. It needs
one more set of revisions from the layout and
design guru (not me, I don't know how to do
that stuff), and then we can get it printed.

My other big project is the new course on John
Grimek. I've been writing and researching like
crazy, and as always happens, I'm finding a ton
of interesting stuff, including some things I'd
never seen before.

One real interesting thing is a set of Grimek's
measurements when he started training. I'd always
thought he was a fairly husky kid -- but that
wasn't the case. You never would have imagined
that he was going to become the greatest natural
bodybuilder of all time.

I'm also finding lots of interesting info on
his early training. Good, good stuff. And yes,
as you might imagine, it was a little bit different
than what guys do today when they start "pumping
iron." In fact, it's probably fair to say that
only about one trainee out of a bajillion trains
the way Grimek did when he was starting out. Or
maybe we should make that one out of one hundred
bajillion. (And I'm willing to bet that any such
trainee gets my daily email messages and reads my
books and courses!)

I've also found some other fascinating things that
have nothing to do with Grimek. One of them includes
a special Challenge Workout that Sig Klein liked to
spring on his gym members just to keep them on their
toes. It's a bear. I'm going to give it a try, and
see how it works. Stay tuned for the report.

In between everything else, I'm working on the order
page for the Grimek course -- so we'll be getting it
up soon. And yes, we're going to do the standard
pre-publication special -- and this time, we're
going to make it a DOUBLE bonus if you order during
the pre-publication special. After all, this is John
Grimek, and if anyone deserves a double bonus, it's
John Grimek.

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. One of Grimek's favorite exercises was the one arm
dumbbell swing. I cover it in detail -- using the style
that Grimek and the other York lifters used -- in my
Dumbbell Training DVD. Check it out:

P.S. 2. My newest DVD, GOING STRONG AT 54, has been
getting great reviews. You can find it right here:

P.S. 3. My other books and courses -- and the Dinosaur
Files newsletter -- are available at the usual place:

P.S. 4. Thought for the Day: "One dinosaur plus one
barbell plus lots of plates equals one great workout."
-- Brooks Kubik

A Training Tip from Mark Berry!

Hail to the Dinosaurs!

As I was digging through old magazines
to research my upcoming course on John
Grimek, I spotted 10 training tips from
Mark Berry -- the man who developed the
breathing squat program and the man who
first brought John Grimek into the
public eye more than 80 years ago.

Tip no. 7 was the best one:

"Tackle your exercises as though you
really meant it."


Talk about packing some solid gold into
one short sentence!

If that was the ONLY thing you ever learned
about training, you'd do better than 99.99%
of everyone who trains.

And interestingly, the other nine tips were
about diet, sleep, and living a healthy life-

Tip no. 7 was Berry's ONLY piece of advice
about proper training. he didn't talk about
exercises, he didn't talk about sets, he
didn't talk about reps, and he didn't give
a schedule of exercises.

He just said one thing:

"Tackle your exercises as though you really
meant it."

That was great advice when it was written way
back in 1933 -- and it's STILL great advice.
In fact, it may be the most important piece
of training advice you'll ever see.

By the way, at the same time that Berry urged
trainees to "tackle their exercises as though
they really meant it," a young man named Grimek
was tackling a special program of Berry's
devising. He must have trained like he meant
it -- because he gained twelve pounds of muscle
in seven days. (I'll give you more on this in
the new Grimek course.)

In any case, I'm training tonight, and I'm
going to take Mark Berry's advice to heart!

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 productive,
effective old-school training methods, see the
following books and courses:

a. Dinosaur Training: Lost Secrets of Strength and

b. Strength, Muscle and Power:

c. Chalk and Sweat:

d. Dinosaur Bodyweight Training:

e. Gray Hair and Black Iron:

f. Dinosaur Arm Training:

g. The Dinosaur Military Press and Shoulder Power

h. History's Strongest men and How They Trained --
Vol. No. 1 -- Doug Hepburn:

P.S. 2. For all other Dinosaur goodies, go here:

P.S. 3. Thought for the Day: "Train like you mean
it. If you don't mean it, don't bother training."
-- Brooks Kubik

Meet the Coal Crusher!

Hail to the Dinosaurs!

As you know, I'm chained to the computer,
pounding away at the keyboard as I work on
the new course about John Grimek's life and
lifting -- and his training.

A little later in the week -- perhaps on
Wednesday -- I'm going to put up a special
sales page so you can go ahead and reserve
a copy during the pre-publication

Everyone who reserves a copy during the
pre-publication special gets a special bonus
when the course is printed and I fill the
orders. In fact, I think I'm going to do
a double bonus this time. Grimek deserves
a double bonus, don't you think?

I did take a short break earlier in the

One of my buddies came over, bringing one of
the coolest pieces of training equipment you've
ever seen. I off-loaded it off his truck --
which was quite a workout -- and it now sits
in the garage, staring with menace at the
other barbells and dumbbells.

What is it, you ask?

It's a coal crusher from a coal mine in West

What's a coal crusher?

Well, it's a great big iron ball.

It measures 32 inches when you slap a measuring
tape around it.

What it weighs, I don't know. But it's heavy.

They call it a coal crusher because they dump the
coal into a roller, and the ball's inside the
roller, and they spin it all around, and the
ball crushes the coal.

In other words, it's like an atlas stone --
but it's solid iron. And yes, it's gonna
be lots of fun in my workouts -- as long
as I don't drop it on my foot. A coal
crusher is one thing; a foot crusher is

I'll try to get a photo posted in the not
too distant future -- but for now, I need to
get back to work on that Grimek course!

I tell you, though -- I wonder what Grimek
would have done with a coal crusher?

Probably juggled the thing -- or maybe used it
for a quick game of volleyball with Steve

Yours in strength,

Brooks Kubik

P.S. If you're busting at the seams about the
Grimek course, I've got some good news for
you -- you can start learning more about Grimek
and his training right now, without waiting
another minute!

1. Grimek's secret exercise to build super
pressing power is featured in The Dinosaur
Military Press and Shoulder Power Course:

2. Grimek's favorite triceps exercise is covered
in Dinosaur Arm Training:

3. I cover Grimek's favorite leg training program
in Chalk and Sweat:

4. Grimek is one of the featured characters in the
Legacy of Iron books -- and when you read them, it's
just like sitting down and talking heavy iron with
Grimek, Stanko, John Davis, Sig Klein, Harry Paschall,
Bob Hoffman and the rest of the Gang at the York
Barbell Club:

An Important Message for Dinosaurs!

Hail to the Dinosaurs!

Well, you fooled me.

When I asked if you'd be interested in a
new course covering John Grimek's life and
lifting -- and how he trained -- I thought
a number of Dinos would say, "Yes, I'd like
to see it!"

I was wrong.

It's more like every Dino out there!

I was flooded with emails from Dinos who want
to see a John Grimek course. I mean, flooded.
And the emails are still coming in. My in-box
hasn't been this busy since I don't know when.

So here's what I'm going to do:

1. I'm going to push everything else off to the
side and work on the new course.

2. Trudi is in charge of monitoring and feeding
me. I get short breaks every hour to stretch my
legs, and I get 30 mins for lunch and dinner.
Otherwise, I'm under strict orders to "Work like
heck!" until I get it finished. (Her words, not
mine -- she's trying to help you guys!)

3. Sometime next week, you're going to see a
special sales page for the new course. As always,
we're going to do a pre-publication special. That
helps me a great deal, because I know in advance
how many copies of the course to order from the
printer, and I don't have to guess and end up with
too few or too many.

3A. Everyone who orders during the pre-publication
special gets a bonus when we fill the orders.

3B. I may do something extra-special -- a double
bonus for everyone who reserves their copy of the
course on the day we launch it. So be sure to check
for an email about the new course -- and when you
see it, take immediate action to get the double

3C. If you prefer to send a ck or money order, that's
fine, but be sure to send an email letting me know
that you plan to do so -- and I'll count your order
as "received" when I get the email.

3D. As always, if you want me to autograph your
course, just ask! There's no charge for autographs.
All you need to do is include a request in the
Special Instructions section of the on-line order
form. And let me know who to sign it to (James,
or Jim, Mike or Michael, etc.).

4. I'm not sure exactly when the course will be
ready, but as noted above (see point no. 2) I'm
going to be working fast and furious -- and when
I'm in fast and furious mode, things happen.

4A. "Things happen" means -- it won't be very
long. I type with two fingers, but I type fast!

5. In the meantime, if you're interested in
John Grimek, Steve Stanko, Bob Hoffman and the
other York champions from the 1930's and 1940's,
I cover them in the LEGACY OF IRON books -- and
you can find them at Dino Headquarters. Legacy of
Iron is no. 1 in the series -- Clouds of War
(which features John Grimek on the cover) is
no. 2 -- The 1,000 Pound Total is no. 3 --
York Goes to War! is no. 4 -- and Barbells in
the Pacific (which also features Grimek on the
cover) is no. 5. You can find them here:

6. You also can learn about John Grimek's favorite
leg specialization program in CHALK AND SWEAT:

7. In closing, let me say THANK YOU to everyone who
stepped up and shot in a response and said, "Please
do a course on John Grimek and his training!" Your
support, feedback and enthusiasm is overwhelming --
and I really, REALLY appreciate 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. My other books and courses are right here --
along with The Dinosaur Files newsletter, Dinosaur
Training DVD's, and Dinosaur t-shirts, sweatshirts,
muscle shirts and hoodies:

P.S. 2. Thought for the Day: "If you're going to do
something, do it right. That applies to training as
much as anything else in life." -- Brooks Kubik

We Have a Winner!

Hail to the Dinosaurs!

Breaking news -- and a request for some
very important feedback, so please read
through to the end of the email, and pls
shoot in a response!

On the news front . . .


About 10,000 bajillion of you got the
right answer -- and a BUNCH of you got
the wrong answer.

Wrong answers included:

Sergio Oliva (2 guesses)

Reg Park (three guesses)

Marvin Eder

Maurice Jones

Chuck Sipes (3 guesses)

Note: The Thought for the Day fooled people --
sorry about that. Not intentional.

Steve Reeves (3 guesses)

Brooks Kubik (1 guess -- I am flattered)

Don Howorth

Arthur Saxon

Norb Schemansky

Bill Pearl

Dave Draper

Pat Casey

But the RIGHT ANSWER was JOHN GRIMEK -- and the
WINNER of the contest was Paul Valpreda, who gets
a free mini-poster (8 1/1 x 11) of John Grimek.

And that leads me to another question for the

It's been a long time since I did a course in
the History's Strongest Men and How They Trained
series -- so would you like to see me cover
John Grimek's life and lifting -- and how he

If that's something you'd like to see, shoot me
an email ASAP.

And here's the deal.

It's 2:32 in the afternoon as I type these words.
If enough of you are interested -- if enough of
you -- let's say an even 100 Dinos -- shoot me an
email between now and 9:00 tomorrow morning -- then
I'll go ahead and do it. And not only that, I'll
move it right up to the top of the DO IT NOW pile.

So (1) Yes, it was Grimek, (2) Congratulations to
Paul Valpreda, and (3) If you want me to do a new
training course that covers John Grimek's life and
lifting -- then send in an email, and do it PRONTO!

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 missed course no 1 in the History's
Strongest Men and How They Trained series, grab
it now -- and if you missed my other two courses,
Dinosaur Arm Training and The Dinosaur Military
Press and Shoulder Power Course, you might as well
grab them as well -- you'll save BIG on s&h:

P.S. 2. On an unrelated note, this has been the Dino
Training best seller of the year so far:

P.S. 3. Thanks to everyone who submitted a guess in
the Mystery Man contest!

Name the Mystery Man!

Hail to the Dinosaurs!

I thought we'd start the day with a Special
Quiz for Dinos. See if you can guess the name
of the Mystery Man based on the following

1. His weight ranged from 181 to 237 over
the course of his career.

2. At 218 pounds his waist measured a
mere 28 1/2 to 29 inches.

2A. No, that is not a typo.

3. His arms stretched the tape to 19 1/2

3A.He once said he hated doing curls and
never wanted to do another one.

4. His thighs measured as much as 29 1/2

5. His calves grew to 20 1/2 inches at his
heaviest bodyweight.

The FIRST answer gets a free mini-poster
of this great champion!

Yours in strength,

Brooks Kubik

P.S. He did it without drugs, without any chrome
plated miracle machines, and without any food
supplements. He did it the old-fashioned way --
with hard work, heavy training, and the kind of
workouts I teach in all of my books and courses,
from Dinosaur Training to Chalk and Sweat to
Dinosaur Arms to The Dinosaur Military Press
and Shoulder Power Course:

P.S. 2. Yeah, I know -- those measurements are
freaky. And he did it without drugs. Makes you
stop and think, doesn't it?

P.S. 3. Thought for the Day: "I believe in
training for a purpose." -- Chuck Sipes

Strength Training Q and A

Hail to the Dinosaurs!

I received a question from Bill K., a hard
training Dino who I believe is in his 50's.
It's a common question, so I thought I'd
share the answer with everyone. See if this
sounds familiar -- aside from the part about
calling me a Guru!

"Hi Brooks,

I am in a bit of a conflict and could use some
input. My workouts have been going very good.
Strength is up on everything (except biceps),
but I am feeling totally beat up. Only training
four days and keeping super basic, so I don't
think I am over-training. Just feel wore out.
Debating taking a few days off. I am not sure,
as my strength seems to be going up on a nice
constant basis and I am afraid of losing the
momentum. The last time I was this heavy (205),
I was carrying a lot more body fat, so i know
I am on the right track. I think I am having
difficulty keeping my enthusiasm in check.
Advise me, oh Guru of Things Heavy and Iron.
Bill K."

As I said, that's a very common question. I
get different variations of it all the time.
So here's my response to Bill and perhaps
10,000 other Dinos out there:

"Hi Bill,

Thanks for your email and the update on your
training. I don't think I'm a Guru, but here's
the answer to your question:

1. If you are making good gains, getting
stronger, getting more muscular, losing fat,
and adding muscle mass -- at 50-plus years
of age -- then you are doing better than 99.99
percent of the folks your age (or any age),
and that means you need to keep doing what
you're doing. You've obviously found the
right combination of exercises, sets, reps,
etc., that works best for you.

2. That being said, it sounds like you have
been making such great progress that it almost
makes you nervous. Reg Park once wrote about
squatting 600 pounds for the first time --
back when that was close to the world record --
and he said it was like looking down from the
top of a very tall building. In a way, it was
almost scary. Sounds to me like you're doing
the same thing.

3. This is where cycling becomes important --
especially for advanced older lifters. You need
to give your body and mind a break -- and frankly,
it may be more important to give your mind a break.

4. So take a short break -- four to seven days.
No weight training. You can and should do other
things (cardio work, walking, swimming, etc.) --
and stretching, flexibility and mobility work --
but lay off the weights.

5. When you come back to the iron, drop your
weights a bit, take some light workouts, concentrate
on perfect form, training fast, and training with
perfect confidence.

6. Add weight to the bar in a progressive, systematic
fashion, and over the course of two to four weeks,
work back up to your current weights, sets and reps.
When you get there, push into new poundage territory,
stay there awhile, and then repeat the entire process.
Keep it up over a period of years and you won't
believe your results!

7. Good luck, and keep me posted on your training and
your progress!


And as I said, that should help many of you. For more
details about successful training for older lifters,
grab a copy of Gray Hair and Black Iron:

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. Successful training doesn't happen by accident.
You need to follow the right program -- and you need
to fine-tune your training the Dino way. These
books and courses will save you years of frustration:

a. Dinosaur Training: Lost Secrets of Strength and

b. Strength, Muscle and Power:

c. Chalk and Sweat:

d. Dinosaur Bodyweight Training:

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

P.S. 3. Thought for the day: "A great workout is
yours forever." -- Brooks Kubik

A Valentine's Day Top 10 List for Dinos!

Hail to the Dinosaurs!

It's Valentine's Day, so I thought I'd
share another top 10 list with you.

This is The Top 10 Ways for Dinos to
Celebrate Valentine's Day:

No. 10. Train with your sweetie and make
it a heavy squat day.

No. 9. Train with your sweetie and do heavy

No. 8. Buy something heavy for your sweetie.

No. 7. Give your sweetie a pair of Indian

No. 6. Forget that lingerie nonsense -- give
your sweetie a pair of Tommy Kono knee bands.

Note: For bonus points, throw in a Dinosaur
Training t-shirt or a Dinosaur Training

No. 5. Splurge big and buy your sweetie a
power rack.

No. 4. Cook a Dino dinner for your sweetie.

Note: Dino dinners consist of grilled steak
and fresh green veggies -- or a big green

No. 3. Find one of the romantic passages in
Dinosaur Training and read it to your sweetie.

Note: If you can't find a romantic passage
in Dinosaur Training, then find one that
involves hard work and heavy iron.

No. 2. Hard work, heavy iron, and a candlelight
dinner for two.

No. 1. Hard work, heavy iron, a hot tub for
two, and the rest I leave to your imagination.

Happy Valentine's Day, everyone!

Yours in strength,

Brooks Kubik

P.S. You can grab those Dinosaur t-shirts and
hoodies right here:

P.S. 2. My other books and courses are available at
the usual place:

P.S. 3. Thought for the Day: "Load bar, lift bar, eat
steak, get big and strong." -- Brooks Kubik

It Starts with a Dream!

Hail to the Dinosaurs!

One of the most important things you can
do is feed your mind.

No, I'm not talking about special supplements
for the brain cells -- or eating goldfish or
anything else that supposedly makes you smarter.

I'm talking about filling your mind with
positive, motivating, and inspiring thoughts.

One of the great things about the old-school
books, courses and magazines -- the ones from
the 1920's, 30's, 40's and 50's -- was the
way they pushed a positive message. They
made you BELIEVE that if you trained hard
and followed the rules of good health, YOU
TOO could be successful. YOU TOO could be a

Now, you need to remember, this was back in
the days when there were very few gyms or
other places to train -- weightlifting, weight
training and other forms of progressive physical
training were about as rare as little green men
from Mars -- and buying a simple plate loading
barbell and dumbbell set was an undertaking that
often required six or more months of working odd
jobs and saving your pennies before you could
afford to buy it.

And yet, tens of thousands of young men and boys
were so moved by what they read and saw in the
old-school magazines, books and courses, that
they saved their pennies, ordered their barbells
(or found a lifting club, gym or YMCA with
weights) -- and got into some serious training.

And many of them had incredible success.

One of those young men lived in Brooklyn. His
name was John Davis. He was raised by his mother.
he never knew his father. Dad skipped out when
John was a baby. (Or perhaps even sooner than

From an early age, John was fascinated with
strength and power. He watched Tarzan movies
and wanted to be like Tarzan -- so he started
"training" by doing pull-ups, horizontal bar
work, ring work, dips, pushups and handstand
pushups on the playground equipment at a small
neighborhood park.

One day, right around this time of year, a
group of boys were fooling around, trying to
lift a big slab of concrete left behind by some
workmen. None of them could budge it -- not
even the oldest and strongest boys.

That's when John Davis gave it a try -- and
he amazed the other boys by lifting the concrete
slab to his shoulders -- and then pressing it

And that moment changed everything for John
Davis -- and for American weightlifting.

An older boy named Steve was walking by the park,
and he saw what happened. Steve was a weightlifter
and weightlifting fan -- and he even owned his own
barbell. He invited John to come over and see how
much he could lift with a real barbell.

And that was how it started.

Less than two years later, John Davis won the World
Weightlifting Championship -- defeating the defending
World Champion and the defending Olympic champion.

He went on to be undefeated in international
competition for nearly 15 years -- and during
that time he won SIX World Championships, TWO
Olympic Gold medals, the first Pan American Games,
something like a dozen USA national championships --
and set a string of National, World and Olympic
records. At one time, he held all of the USA,
World, Pan-American and Olympic records in the
Heavyweight class -- and this was at a bodyweight
of a mere 220 to 230 pounds.

He was one of the greatest weightlifters in the
history of the world -- and in his prime, he was
the STRONGEST man in the world -- and it all
started on a cold, gray day in a park in Brooklyn.

It started with a dream -- and with a young man
who believed in his dream -- and who made that
dream a reality.

And that's how it always starts.

Yours in strength,

Brooks Kubik

P.S. You can learn more about John Davis and his
remarkable life and lifting in BLACK IRON: THE JOHN
DAVIS STORY -- which many readers say is their number
one favorite book from Dino Headquarters:

P.S. 2. You also can learn more about John Davis and
other American weightlifting champions, bodybuilders,
and strongmen in the LEGACY OF IRON series:

Legacy of Iron (book no. 1 in the series):

Clouds of War (book no. 2 in the series):

The 1,000 Pound Total (book no. 3 in the series):

York Goes to War! (book no. 4 in the series):

Barbells in the Pacific (book no. 5 in the series):

NOTE: See the bottom of the sales page for Barbells
in the Pacific for a special deal on all five of the

P.S. 3. My other books and courses -- and DVD's,
t-shirts, hoodies and sweatshirts -- are right here:

P.S. 4. Thought for the Day: "It starts with a dream --
followed by plenty of old-fashioned hard work." --
Brooks Kubik

The North End of the Vineyard!

Hail to the Dinosaurs!

My favorite TV show of all time is the
original AVENGERS series from England --
a 60's era spy show starring Patrick
MacNee as John Steed and the beautiful
and supremely talented Diana
Rigg as Emma Peel.

In one episode, Steed goes undercover to
infiltrate a super-secret meeting of bad
guys held at a mysterious chateau where
they're holding a wine tasting event.

Steed poses as a wine expert, and ends up
in a "Name the vintage!" challenge with the
number one bad guy.

You can cut the tension with a knife as
each man successfully identifies one rare
vintage after another.

Finally, it all comes down to Steed's
final glass of wine.

He lifts the glass, raises it to his lips,
inhales the bouquet -- frowns -- repeats the
process -- nods slightly -- does it again --
takes the tiniest of sips -- swirls the wine
on his tongue -- nods, and looks his opponent
dead in the eye.

He names the vintage.

He names the province it comes from.

He names the vineyard.

He names the year it was bottled.

And as the blood drains from the bad guy's face,
Steed pauses, almost as if he's sorry for what
he's about to do -- and delivers the final,
crushing blow:

"Made from grapes -- harvested from -- the
NORTH end of the vineyard!"

And of course, he's right.

It's a great line, and I've always remembered
it. And amazingly, it has something to say to
us about our lifting.

When you train, do you always stand facing the
same direction in your power rack?

Do you always face the same direction when you
stand on your lifting platform.

Do you always load the bar with the same plates?

If you train at a commercial gym with different
bars, racks, benches, and dumbbells, do you
always use the same pieces of equipment?

If you do, then you like to stand in the North
end of the vineyard -- or the North end of the
gym. You've established a pattern -- a habit --
and it's part of your regular routine.

Now, there's nothing wrong with doing things
according to a pattern. It actually helps you
because it allows you to compare apples and
oranges. If you always use the same equipment
and you always position yourself in exactly
the same spot on each exercise, then you keep
the variables the same.

Athletes do this all the time. For example,
baseball players always have a favorite bat
they like to use. There might be ten other
IDENTICAL bats, but each player has his
personal favorite -- and using it
gives him confidence and power.

But if you compete in any kind of lifting
competition, you need to change things around.
Your competition venue is always going to be
different than your training venue. The bars
will be different. The plates will be different.
The platform will be different. If it's a
powerlifting comp, the benches and the squat
stands will be different. To do your best,
you need to be ready for "different."

You can do that by mixing things up. Use
different bars. Use different plates. Stand
on the platform and face the opposite direction
from the way you usually face. Get used to
doing things differently -- and that way,
the differences you face in competition
won't faze you.

So as with so many other aspects of training,
there are two different ways to get it done:

1. If you don't compete, you can keep everything
exactly the same every time you train.

2. If you compete, mix things up a bit to help
prepare for competition.

Sounds simple -- and it IS -- but it WORKS!

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 real-world training tips -- and
no-nonsense, productive and effective training
routines -- grab any of the books and courses
at Dinosaur Headquarters:

P.S. 2. Save clams on s&h by ordering two or
more Dino Training goodies at the same time!

P.S. 3. "Keep going! Never give up!" -- Brooks

Did Reg Park Do Cardio?

Hail to the Dinosaurs!

If you're a regular reader, you know about
Reg Park.

Famous old school bodybuilder from England.
Three time Mr. Universe. Two hundred and
thirty-five pounds of muscle. Played Hercules
in the movies -- and looked more like Hercules
than Hercules did. Far and away, the most
massive, muscular man of his era.

Strong, too -- he squatted 600 pounds back
when the top heavyweight lifters didn't
handle very much more than that -- handled
300 pounds in the press behind neck (some
say for reps!) -- set a British record in the
dumbbell press -- and was the second man in
history (behind Doug Hepburn) to bench press
500 pounds.

So I ask the question:

Did Reg Park do cardio?

And like many things in life, the answer is
"Yes -- and No!"

If you're talking about endless hours on a
treadmill, 20 miles a week of jogging, daily
spinning classes, jazzercize, jumpercize,
power aerobics or cardio theater, the answer
is "NO, he did NOT!"

But if you count hard, heavy workouts where
you train fast and furious with heavy weights,
then the answer is "YES, he DID!"

A gym owner named ray Beck once observed Park
during a workout. He wrote about it in Peary
Rader's old Iron Man. He said, "Nobody, but
nobody, works out as fast and furiously . . .
as Reg Park."

Beck also noted that Park trained with intense
concentration, ferocious determination, and
performed all of his reps in the smoothest
possible form. He was a stickler for details,
and he squeezed everything possible out of
every set. He worked FAST, stopping only long
enough to catch his breath in-between sets
and exercises. He practiced forced breathing
in-between sets. And he used HEAVY weights --
and focused on STRENGTH exercises (squats,
bench presses, high pulls, power cleans,

Make no mistake about it. Heavy strength
training can give your heart and lungs a
terrific workout. All you need to do is
work hard, heavy and fast!

Of course, you might not be able to train
hard, heavy and fast right away, especially
if you've been resting for long periods in-
between sets and exercises. Build up to it
gradually. Start timing yourself, and work
on reducing your rest times slowly and
progressively -- so that you gradually
reduce your workout time.

If you gradually cut a 60 minute workout to
45 minutes -- while doing the same exercises,
sets and reps, and using the same weights --
then you're going to increase your strength
and development -- AND whip yourself into
terrific condition -- WITHOUT doing cardio!

Now, of course -- if you WANT to do cardio
as well, that's fine. But I know that many
iron-heads simply will NOT do cardio -- and
I known you need to do SOMETHING to get your
heart and lungs pumping -- so why not try the
fast and furious approach?

After all, it worked pretty darn well for Reg

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 ideas on Dino-style cardio training
(a/k/a cardio training for iron-heads), take a
look at:

1. The "finishers" described in STRENGTH, MUSCLE

2. The sandbag drills and other work with heavy,
awkward objects featured in DINOSAUR TRAINING: LOST
the chapter on "Death Sets":

3. The cardio training ideas in GRAY HAIR AND BLACK
IRON (which gives you a TON of different things
to try):

4. The leg specialization programs in CHALK AND

5. The training programs in DINOSAUR BODYWEIGHT
TRAINING (especially the conditioning workouts at
the end of the book):

6. And last but not least -- the Dinosaur Files
newsletter, which has had a number of great articles
on cardio training for iron-heads. For back issues
from May 2010 through April 2011, go here:

And for the current sub year, running from May
2011 through April 2012, go here (I'll send May 2011
through January 2012 in one shipment, and then send
the other issues (Feb, March and April month by
month to complete your 12-issue subscription):

P.S. 2. Thought for the Day: "If you're a Dino, sweating to
the oldies means doing squats and deadlifts." -- Brooks

An Experiment that Failed!

Hail to the Dinosaurs!

In my interview on SuperHuman radio yesterday,
I mentioned my experience with Nautilus training.

It's important, so I thought I'd share it with
you in today's email. The story begins long ago --
back in the summer of 1978.

I was in college then, and that summer I got an
out of town job working as a grill cook at a
hamburger joint in a place called Lakeside on
Lake Erie. Fun job -- I still have scars from
the grease burns.

There was no place to train, and I didn't have any
equipment, so I didn't train for the entire summer.
(Note: amazingly, I never thought about doing body-
weight training. If I were to do it again, I'd hit
it hard and heavy with the exercises in Dinosaur
Bodyweight Training.)

In addition to zero training, I also didn't eat very
much. Not because I wasn't hungry -- I was. But I was
saving every penny for school, and I didn't have very
much to spend on food. I ate oatmeal for breakfast,
a cheeseburger/fries/shale combo from the grill for
lunch, and Kraft macaroni and cheese for dinner.
The oatmeal was cheap, the cheeseburger combo was
free as part of the job, and the Kraft macaroni and
cheese dinners were five for a buck, so they were
pretty cheap, too.

Sometimes I would have beef liver with dinner (69 cents
a pound), and I'd wash everything down with powdered
skim milk, which I mixed with water and stored in the
fridge. It was much cheaper than regular milk.

It was a pretty lousy diet, and it wasn't very tasty or
very satisfying, and I got nowhere near enough calories
or enough protein for a 19 year old guy with a high
metabolism. So I was hungry all summer long, and my
weight dropped and dropped.

By the end of the summer, I weighed 163 pounds.

When I got back home, I started eating again, and started
lifting again, and gained back the lost weight pretty

The next summer, I took another out of town job, and once
again saved every penny and bought very little food --
and once again I was hungry all summer and my weight
dropped and dropped, and I ended up weighing 163 pounds.

I went to law school in the Fall, started lifting again at
the university weight room, started eating in the school
cafeteria, and quickly got up to 180 pounds.

My final year of law school, I was super busy with school,
working as an editor on the law review, and working three
part-time jobs to make enough for tuition, books, rent
and -- if anything was left over -- for food. I was too
busy to train, so I hardly lifted at all -- and I was too
poor to buy very much to eat -- and by the time I graduated
at age 25 I was back down to (you guessed it) 163 pounds.

Anyhow, I got a job, moved to Louisville, started lifting
again, and started eating again (because I could afford to
buy food again) -- and my weight shot right back up to
180 pounds.

Two or three years later, we bought a house on the other
side of town, and I switched from the gym I had been training
at -- where I was doing basic barbell and dumbbell stuff --
to a Nautilus club where I spent the next twelve months
using all of the latest and greatest Nautilus machines,
doing the pre-exhaustion workouts, going to momentary
muscular failure on each and every set -- and sometimes
doing negatives and negative accentuated training. It was
all right out of the Nautilus play-book.

I trained so hard that after two sets for my legs I
would fall off the leg machine -- and I wouldn't be able
to walk right for 10 minutes.

I trained like clockwork, three times per week, busting
my you know what in every workout. And when I wasn't
training, I ate HUGE meals.

After doing this for about a year, I stepped on the scales
one day -- and discovered that my weight had dropped all
the way from 180 pounds to -- here we go -- 163 pounds.

That's right -- one year of super training on the super
machines brought my down to my "no training and no food"

I went back to the old heavy iron gym the very next day,
and started doing squats, deadlifts, presses, bench
presses, and similar exercises -- using the 5 x 5
system -- and my weight went right back up to 180
pounds. (And later, as I learned more about the kind
of training I cover in Dinosaur Training and my other
books and courses, my weight went up and up until I
finally weighed around 225 pounds -- but that's
another story. If you're interested, read about it
in Strength, Muscle and Power.)

The point is, the super machines DIDN'T WORK!

I shared that yesterday on SuperHuman Radio -- and
as I said, I thought I should share it again today.
Hopefully, it will help someone out there -- or
more than one someone -- avoid the mistakes I made
when I was young.

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 interested in getting REAL RESULTS from
your training, follow the programs in Dinosaur Training,
Chalk and Sweat, Strength, Muscle and Power, Dinosaur
Bodyweight Training, and my other books and courses.
Unlike the super systems, they WORK! You can find them

P.S. 2. Save big clams on s&h by ordering two or more
books, courses or other Dino Products at the same time.
I love the Post office, but there's no sense paying more
than you have to pay for postage!

P.S. 3. Thought for the Day: "Experience is a great
teacher, but you have to pay attention." -- Brooks Kubik

How to Do More With Less!

Hail to the Dinosaurs!

I just finished an interview on
SuperHuman Radio. It was scheduled
at the last minute so I wasn't able
to give the Dinos advance notice.
But if you missed the live broadcast,
you can listen to it later in the SHR

We covered a topic that I've been
promoting for around 20 years:


Carl Lanore, who runs SHR, has been
getting great results with short, hard,
heavy workouts. In fact, he's been doing
so well on this kind of training that when
another guest cancelled at the last minute,
he called and asked if I'd talk about it
on today's show -- and naturally, I agreed
to do so.

We called the show COUNTER INTUITIVE
TRAINING -- because everything thinks the
more you train, the better you do.

Not so.

In fact, the vast majority of trainees would
improve their results by reducing their workout
by 50 percent.

That's right -- 50 percent.

Most people spend the vast majority of their
training time on things that are unproductive
at best and counter-productive at worst. The
vast majority of what they do is simply wasted

They use the wrong exercises.

They do too many sets and too many reps.

They don't use good form.

They don't train hard enough and heavy enough.

They train for a pump instead of training for

They do more and more work -- and get less and
less in the way of results.

In contrast, Dinos get BETTER results with LESS
work than the typical trainee.

If you're a regular reader, you know what I'm
talking about -- and if you've given it a try,
you already know that short, hard, heavy
workouts -- Dino style abbreviated training --
will give you GREAT results.

If you're a new reader, or if you've been
skeptical, then you owe it to yourself to
read up on abbreviated training -- and to
give it a try. See for yourself. Experience
the power of abbreviated workouts.

Obviously, I can't give you all of the details
in an email message -- and the details are
important. I cover abbreviated training in
Dinosaur Training -- in Strength, Muscle and
Power -- in Gray Hair and Black Iron -- and
in Chalk and Sweat -- and I apply the principles
of abbreviated workouts to bodyweight training
in Dinosaur Bodyweight Training. You can find
all of them at the usual spot:

And no, I didn't invent abbreviated training --
but I sure am glad I found out about it -- and
I'm even more glad I decided to give it a try!

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

Yours in strength,

Brooks Kubik

P.S. We have a three way tie for the most popular
book or course of the year -- it's between these
little monsters -- and all of them teach you how
to train short, hard, and fast for GREAT results:

Ultra-Abbreviated Workouts for Strength, Muscle and Power!

Hail to the Dinosaurs!

Many years ago, a man named William Boone
trained in his back-yard in Louisiana --
and became one of the very strongest men
in the entire world.

Boone had a unique approach to his workouts.
He followed what I refer to as ultra-
abbreviated training programs.

One exercise workouts.

Yes, you read that correctly. And it's not a

William Boone performed ONE exercise in his

At one time, he specialized on the bent press
and worked up to 300 pounds in the one arm
lift -- which ranked him as one of the
greatest bent pressers of all time.

Later, he specialized on the deadlift -- and
worked up to 700 pounds, which was a world
record at the time).

And still later, he specialized on the push
press and the jerk (taking the bar from squat
stands), and worked up to 420 pounds. At the
time, the world record in the clean and jerk
was just over 400 pounds,so Boone was handling
some pretty heavy iron!

Many would scoff at the idea of a one-exercise
workout -- but look what it did for William

In my own training, I often perform one exercise
workouts. I usually rotate between two or three
different workouts, hitting one on Tuesday, one
on Thursday and one on Sunday. That allows me to
specialize on several different movements at the
same time.

It works great. In every workout, I give 100% of
my strength and power to ONE exercise. I start
light, warm-up well, and work up to a heavy
weight -- and really hammer it. Then I rest,
and in my next workout, I do the same thing with
a different exercise.

There are many examples of one-exercise workouts.
Here's a good one for all-around strength and

Squat or front squat

Clean and press

Deadlift or Trap Bar deadlift

Now, that may not look like much, but think about
this: If you were to follow that program and work
hard and heavy and add 100 pound to your squat,
100 pounds to your deadlift, and 40 or 50 pounds
to your clean and press, think how much bigger and
stronger you'd be.

A one exercise program -- an ultra-abbreviated
training program -- can get you there -- FAST.
Look what it did for William Boone!

You can learn more about one exercise workouts
and other ultra-abbreviated training programs in
STRENGTH, MUSCLE AND POWER -- which just happens
to be one of the most popular books we offer here
at Dinosaur Headquarters:

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. My other Dinosaur Training books, courses and
DVD's are available right here:

P.S. 2. Thought for the Day: "It's not about how much
you do -- it's about how you do it." -- Brooks Kubik

One of My Favorite Training Programs!

Hail to the Dinosaurs!

One of my all-time favorite training routines
came from an article by Bradley J. Steiner. It
appeared in Peary Rader's old IronMan magazine
way back in 1970 or so.

You trained three times per week, using the same
workout every time you trained. Today, I'd modify
that suggestion for older guys and for the more
advanced trainees, who would do better on a
divided workout schedule. (I'll give an example
later on.)

On everything other than your warm-up exercise
and your gut work, you did 5 x 5. Two progressively
heavier warmup sets and 3 working sets.If you
prefer another variation of 5 x 5, such as four
progressively heavier warmup sets and one working
set, go for it.

Steiner's program consisted of the following

1. Warm-up with prone hyperextensions 2 x 10 - 15

2. Any overhead pressing exercise of your choice
(military press, dumbbell press or press behind
neck) 5 x 5

Note: Steiner preferred the press behind neck. I'd
stay away from it -- it's pretty hard on your
shoulders, especially if you're an older lifter.

For those who can do handstand pushups, handstand
pushups are another option. See Dinosaur Bodyweight
Training for handstand pushup progressions and
training tips.

3. Squats 5 x 5

Note: You can do back squats or front squats. Steiner
preferred parallel squats, which was standard advice
back in the 60's and 70's. I did them that way when
I was younger, but today I prefer full squats (usually
front squats). It's up to you.

Older lifters with bad knees can try Trap Bar deadlifts
in place of squats.

4. Bench press 5 x 5

Note: You can do these with barbells or dumbbells --
or with one dumbbell (one arm at a time). You also
can do incline barbell or dumbbell presses, or one
arm incline dumbbell presses. The dumbbells are safer
if you train alone without a spotter or a power
rack. Another option if you train alone is to perform
pushups, with or without extra weight on your back.

5. Barbell bent-over rowing 5 x 5

Note: If you prefer, do one arm dumbbell rowing or do
any form of pull-up. The pull-up progressions in
Dinosaur Bodyweight Training will build an enormous
upper body and tons of strength.

6. Stiff legged deadlifts 5 x 5

Note: Bent legged deadlifts also work well, and so
do Trap Bar deadlifts -- or stiff legged deadlifts with
the Trap Bar. Those who prefer power cleans, high pulls
or power snatches should feel free to do them -- but if
you do, drop the reps to two or three per set, and do
these earlier in the program (before the squats).

7. Finish up with a couple of sets of gut work.

Note: I'd suggest finishing up with gut work, grip work
and neck work. two or three sets of each.

As I mentioned, you can divide the program into two
or three workouts, with a day of rest between each
workout. For example:


1. Warm-up with prone hyperextensions 2 x 10 -1 5

2. Press 5 x 5

3. Squat 5 x 5

4. Gut work 2 x 10 - 15


1. Warm-up with prone hyperextensions 2 x 10 - 15

2. Bench press or incline press 5 x 5

3. Pull-ups 5 x 5

4. Grip work of your choice 2 to 5 sets, reps will
vary depending on the exercise(s) you do


1. Warmup with prone hyperextensions 2 x 10 - 15

2. Bent legged deadlifts 5 x 5 or clean grip high
pulls 5 x 3

3. Neck work with head-strap 2 or 3 x 10 - 15

4. Gut work of your choice 2 x 10 - 15

So there you have it -- a truly outstanding and
effective old-school training program -- that will
build strength, power and muscle so fast you'll
shock yourself. Give it a try and let me know how
it works 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. For more strength training and muscle building
workouts, grab any or all of the following books and

1. Dinosaur Bodyweight Training

2. Dinosaur Training: Lost Secrets of Strength and

3. Strength, Muscle and Power

4. Chalk and Sweat

5. Dinosaur Arm Training

6. The Dinosaur Military Press and Shoulder Power

7. History's Strongest Men and How They Trained, Vol. I,
Doug Hepburn

8. Gray Hair and Black Iron

Thought for the Day: "If it worked for Grimek, it will
work for YOU!" -- Brooks Kubik

Get Them Started The Right Way!

Hail to the Dinosaurs!

I published DINOSAUR TRAINING way back in 1996,
so I've been doing this for a long time now.

One of the great things about having been in the
strength and muscle business for so many years is
that readers from the early days are now fathers
and grandfathers -- which means they're starting
to teach their sons and daughters -- or grandsons
and granddaughters -- how to train.

That's pretty cool. It's a classic example of
passing the torch (or rather, the barbell) to the
next generation. And it's great to see some
youngsters who are training the right way --
Dino style -- instead of the mass market muscle
media way.

If you're starting to train your son or daughter,
grandson or granddaughter -- or any other newbie,
let me offer some tips:

1. Teach by example. You can't just tell them what
to do, you have to show them. Which means YOU have
to keep up with your training.

1A. Note: The workouts in GRAY HAIR AND BLACK IRON
are great for older lifters, but easily adaptable to
youngsters who want to train with you -- especially
the lugging and loading drills!

2. Make it fun. Dino style strength training is
hard work -- but it's FUN! What could be better
than training with dad (or granddad) and doing
stuff like lifting rocks, sandbags and barrels --
using thick handled barbells and dumbbells --
using lots of different grip blasters -- and
doing exercises like squats and deadlifts where
you can pack some serious weight on the bar
instead of doing endless sets of bunny blaster
curls like all of your friends do?

3. Make it progressive. Start light and easy, let
the kid build some confidence, and gradually let
him (or her) add reps -- and then add weight to
the bar.

4. Include bodyweight training. It's perfect for
getting started on the right foot. See DINOSAUR

5. Combat the mass market muscle media nonsense
by setting a good example AND by pointing the
newbie to books and courses that give them good
old-fashioned, no-nonsense strength training
and muscle building instruction. If they read
the GOOD STUFF at an early age, it will make
an impression -- and they'll train the right
way for the rest of their lives.

5A. CHALK AND SWEAT is an excellent first book
for beginners. For guys who have been training for
awhile, start with DINOSAUR TRAINING.

6. Teach them about the great strongmen of the
past. It's important that they have role models
from the pre-drug era. That's one of the reasons
I cover the old-timers in my books and courses.
It's also one of the reasons I started the LEGACY
OF IRON series, and why I wrote BLACK IRON: THE
JOHN DAVIS STORY. If your son or grandson is
going to be the next John Grimek, the next Steve
Stanko, or the next John Davis, he has to begin
by knowing who they were, what they did and how
they trained.

7. Teach perfect form. Get them started doing
every rep of every exercise in letter perfect
form. Don't worry about weight at first -- focus
on form. That's absolutely the most important
thing for a beginner -- and as "the Coach"
teaching your beginner to lift in perfect form
is one of your most important jobs!

I hope that helps -- and I hope that you and your
beginner have great fun training together -- and
that you both achieve outstanding success.

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. All of the books and courses mentioned in
this message are available at Dinosaur Headquarters:

P.S. 2. If you order a book or course and you want
me to autograph it for you, include a note in the
Special Instructions section of the on-line order
form -- and give me the name to use when I autograph
it (Mike or Michael, Bob or Robert, etc.). There's
no charge for autographs, and it makes a book or
course extra-special.

P.S. 3. Thought for the Day: "Start them young, and
grow them strong!" -- Brooks Kubik

Impressive Stuff that Dinos Do!

Hail to the Dinosaurs!

I read something ages ago about a top strength
coach. I think he coached an NFL team -- or
perhaps a top college team. As I said, it was
ages ago, and I just don't remember. Nor do
I remember his name.

But I remember someone noting that this man
not only knew his stuff, he still did it. He
still trained. And he was in his mid-50's.

And although he may not have been out-lifting
his 20-something athletes, he was doing
something pretty impressive.

He was doing full squat snatches.

And as anyone who's ever tried to do a squat
snatch can tell you, they require strength,
power, speed, timing, coordination, balance,
flexibility, mobility, and athleticism.

So when the 55 year old strength coach gets
out on the platform and hits some squat
snatches, that's impressive. It doesn't have
to be a World record weight. Just doing them
is impressive.

I've always remembered that. It's one of the
things I think about when I go out to the
garage and do my Olympic lifting workouts.

And it made me think about other things that
people do that come under the "It's Impressive!"

So I started a list of Impressive Stuff that
Dinos Do. Here it is. See if you spot yourself
on it:

1. Squats. (Heavy. Sets and reps of your choice.)

2. Deadlifts. (Heavy. Sets and reps of your choice.)

3. The clean and press. (barbell, dumbbells, sandbags,
barrels or whatever.)

4. Arms-only rope climbing.

5. Any of the advanced workouts in Dinosaur
Bodyweight Training.

6. Heavy dumbbell training. (Emphasis on heavy.)

7. Thick bar training.

8. The farmer's walk.

9. Finishers.

10. Keeping at it after age 40 -- or 50 -- or

11. Teaching your children how to train.

12. Teaching your grandchildren how to train.

13. Learning new stuff to do -- whatever your age.

14. Using the same barbell at age 60 that you used
at age 12.

15. Entering your first powerlifting, weightlifting
or strongman comp.

16. Saying "no" to the roidskies.

17. Dropping 30 pounds and four inches off your gut
because you know it's good for your health.

18. Doing weight work AND some kind of conditioning
work because you know they BOTH do good things for

19. Growing as much of your own food as possible.

20. Having the greatest workout of your entire life
and NOT posting about it on Facebook.

There are many more -- send in your ideas and I'll
post the best ones!

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 want to move into the "It's Impressive"
category, start with the books, courses and DVD's
at the Dinosaur Training site. They'll get you there
faster than anything else:

P.S. 2. I love the Post Office, but there's no sense
in paying extra clams for s&h. Order two or three
books or courses (or DVD's) at one time, and save
some serious wampum.

P.S. 3. Thought for the Day: "If people spent more
time making an effort, they'd spend less time making
excuses." -- Brooks Kubik

Putting It All Together

Hail to the Dinosaurs!

Three quick notes, and then let's talk

1. We added a photo of the cover of the
new Dinosaur Military Press course to the
website -- if you haven't seen it yet,
take a look:

Note: Scroll down for it -- and if you don't
see it, hit the refresh or reload button
on your computer.

2. If you're interested in seeing a Dino
seminar in 2012, shoot me an email and let
me know -- and let me know where you live!

3. I'm looking for photos for the Feb issue of
The Dinosaur Files newsletter -- so if you have
some good training or competition photos (or
home gym photos, or photos of funky equipment),
send them in.

3A. I'm also looking for letters from readers
and articles from readers -- so shoot them on
in. Don't be shy! Dinos have TONS of valuable
information to share with their fellow Dinos!

On the training front, I'm getting tons of
questions from readers about combining body-
weight training with barbell and dumbbell
training (or with kettlebells or heavy, awkward

I cover this in Dinosaur Bodyweight Training, and
I even prepared a special report that covers the
topic -- and I've been including it when I ship
readers their copy of Dinosaur Bodyweight Training.

Here are some of the key points to consider:

1. Unless you're young and have enormous recovery
ability, you can't do heavy weight training two
or three times per week and then do bodyweight
work on your "off" days.

2. Consider mixing weight work and bodyweight work
in the same workout. Rest the next day, and then
train again.

3. If you do a barbell exercise and a bodyweight
exercise for the same muscle group(s), do the
barbell exercise first. For example, back squats
5 x 5 followed by bodyweight squats 1 x 100.

4. Be careful about overlapping barbell/dumbbell
and bodyweight exercises. For example, staggered
grip double rope pull-ups hit your biceps awfully
hard. If you do them, you don't need to do any
other arm (biceps) work.

5. Abbreviated training works well for barbell and
dumbbell work -- and it also works well with body-
weight work. I've gotten tremendous workouts in 30
or 35 minutes using weights OR using bodyweight

6. Do cardio work after your strength work or on
off days, and note that bodyweight training can
take the place of cardio if you train fast or
include exercises such as bodyweight squats
(which will kick your breathing into over-drive).

7. Remember to make your training PROGRESSIVE --
whether you are hitting the iron or using heavy,
awkward objects, or doing bodyweight exercises.

7A. Progression is the name of the game!

For more detail, grab a copy of Dinosaur Bodyweight

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. Remember to shoot me an email if you'd like to
see a Dinosaur Training seminar come to your neck of
the woods -- and let me know where you live and where
you could travel to see a seminar!

P.S. 2. You can find all of my books, courses, DVD's,
The Dinosaur Files newsletter (and much more) right
here at Dinosaur Headquarters:

P.S. 3. Thought for the Day: "Variety is the spice of
life, but hard work on basic exercises is tough to beat."
-- Brooks Kubik

Dance With Who Brung Ya!

Hail to the Dinosaurs!

Somewhere way out in the middle of nowhere
there's a North-South road that intersects
with an East-West road -- and half a mile
or so past the intersection there's a
honky-tonk bar that may well be the most
dangerous place in the world on Friday and
Saturday nights.

There's only one rule in the place -- but
it's an important rule. It keeps the mayhem


That's a pretty good rule for strength training,
as well -- except it needs changing for older

Here's what I mean.

If something's working for you, keep on doing
it. Don't change things around just to change
things around. Stick with what works.

You'd be amazed how many emails I get that
start out something like this -- they're all
more or less the same except they refer to
different training programs:

"I'm doing the "Keep It Simple" Program from
Dinosaur Training, and it's working great!
great. I'm making the best gains of my life.
But I thought I'd switch over to something
different next week. What do you think?"

My answer is always the same.

"If what you're doing is working for you,
then keep on doing it. When your gains begin
to slow down, then make minor changes --
but for now, keep on doing what works!"

As I said, though, things change for older
lifters. Older lifters may find that what
worked at age 15 (or age 25 or 35) still
works great at age 55 or 65 -- or they may
find that they need to do something different.

Personally, I've found that what works best
for me at age 55 is different than what worked
best for me at age 25 or 35. Heck, it's different
than what worked best just five years ago, let
alone twenty or thirty years ago!

So I guess that leaves us with two rules for
the day:

1. If something is working for you, keep on
doing it.

1A. In other words, dance with who brung ya!

2. As you grow older, you need to make changes
and adjustments -- and don't be afraid to do so!

2B. In other words, dance with who brung you --
but feel free to change the dance steps!

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

Yours in strength,

Brooks Kubik

P.S. Older trainees will do great with the workouts
in GRAY HAIR AND BLACK IRON -- as well as the

P.S. 2. If you want to see exactly what I'm doing
nowadays, grab my new DVD, GOING STRONG AT 54:

P.S. 3. Dinos of any age will get great workouts
and great training ideas from my original
Dino DVD's -- filmed in the Dino Dungeon and
featuring tons of heavy iron, chalk and sweat:

P.S. 4. Thought for the Day: "There are almost as
many varieties of training as there are lifters."
-- Bob Hoffman