Hail to the Dinosaurs!
Three quick notes, and then let's talk
training:
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:
http://www.brookskubik.com/militarypress_course.html
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
objects).
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
exercises.
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
Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
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:
http://www.brookskubik.com/products.html
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
