Big Breaking News for Dinos!
Hail to the Dinosaurs!
Last week I asked if any of you
were interested in a book on diet
and nutrition for strength and
health.
And, as you may have guessed, I
got flooded with responses.
Trudi took one look at the in-box,
ran through the first 10 or fifteen
emails, and turned to me.
I knew what was coming.
"I guess you'd better get to work,"
she said.
And she was right. Because the Dinos
are salivating at the thought of a
book about Dino-style diet and
nutrition.
"Please do it!" you said."I've been
waiting and waiting for this!"
And many of you said:
"This is perfect. My training is going
good, but I need to work on the diet
and nutrition part."
So it's pretty clear that it's time to
get to work.
Lucky for me, for the past couple of
years I've been doing a TON of reading
and researching on various aspects of
the diet and nutrition puzzle. In fact,
for my last birthday and again at
Christmas 2011, all I asked for were
some old, out of print but very useful
books on diet and nutrition. At the
moment, they're piled six or eight
high on a small chair on the other
side of the study -- filled with slips
of paper marking important passages.
So the research part of the job is
already completed. Now I'm into the
writing part.
One new reader asked me how long it
would take to get the book written.
"I know you work really fast," he wrote.
"What's the time-table -- six months,
nine months, or longer?"
He was right about working fast, but he
was wrong about the six to nine month
part. It's going to be ready a heck of
a lot faster than that.
Of course, as always, I'll keep you posted
on my progress -- and when it's time, we'll
do a pre-publication launch with a killer
bonus for everyone who reserves a copy
of the little monster. Heck, I may even
give you my special recipe for pterodactyl
burgers.
In the meantime, feel free to shoot in any
questions about diet, nutrition, food,
gardening, supplements, gaining weight,
losing weight, healthy diets, what the
old-time strongmen ate, etc. I won't have
time to answer them individually (because
I'm in full-fledged, book writing mode),
but I'll try to answer them in the book
itself.
Short emails with words of encouragement
will also be appreciated. Full-fledged
book writing mode is hard work -- and
it's good to hear from those of you in
the outside world when I'm chained to
the computer!
In the meantime, keep on training hard
and heavy -- dinosaur style! I want 2012
to be your best year ever for strength
and health!
Yours in strength,
Brooks Kubik
P.S. We're getting rave reviews on the new
John Grimek training course -- so if you
haven't already grabbed a copy, do it now!
You can find the little monster right here:
http://brookskubik.com/johngrimek_course.html
P.S. 2. Dinosaur Bodyweight Training has also
been getting rave reviews:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 3 My other books and courses -- and Dino
DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "If it was as
complicated as the experts try to make it, no
one would ever make any progress."
-- Brooks Kubik
How Many Times Per Week Should You Train?
Hail to the Dinosaurs!
Several readers have asked about two times per
week training versus three time per week
training.
"Which is better?" they ask.
Well, like most things in the Iron Game, it
depends.
It depends on your age -- on how fast you
recover from a workout -- on how heavy you
train -- on the exercises you do -- and on
how demanding your job is -- and on how much
other stress you have in your life. And it
also depends on whether you use total body
workouts or divided workouts -- and on
whether you use the Light, Medium and Heavy
system or some other system that lets you
alternate heavy sessions with workouts that
are not as heavy.
But here are some general guidelines:
1. Most beginners will do fine on three times
per week total body training.
2. Older beginners may do better on two total
body workouts per week -- or may do better on
two divided workouts per week.
2A. The key for older lifters is recovery and
recuperation!
3. If your job is super demanding or you are
under lots of stress for any reason, two
workouts per week may be best. Or you may do
two strength training workouts and some easy
cardio training on one, two or three other
days of the week.
3A. Sometimes it works well to do bodyweight
workouts during the work week (two or three
days) and hit the iron on Sat or Sun when you
have more time and energy. See Dinosaur
Bodyweight Training for some great bodyweight
workouts:
http://www.brookskubik.com/dinosaur_bodyweight.html
4. If you do total body workouts, and you're
an intermediate or advanced trainee, it's
going to be tough to do three heavy sessions
per week. So try the Light, Medium and Heavy
system.
4A. Note that you can use the Light, Medium
and Heavy system with two workouts per week.
5. If you use divided workouts, try three
sessions per week -- and if you make good
progress, stick to it. If your gains slow
down, try two times per week.
6. At some point -- perhaps in your fifties --
two strength training workouts per week might
work better than three -- regardless of how
you train and regardless of whether you use
total body workouts or divided workouts.
7. Note that you can always train three times
one week and two times the next.
7A. You can even create five different workouts,
and use them over a two week period. Three
different workouts in week one, and two
different workouts in week two -- and then
repeat.
As I said, these are some general guidelines.
Your job, as always, is to fine-tune them to
work best for YOU. But in doing so, always
remember that it is usually better to do LESS
training than to do more training. If in doubt,
try doing LESS, not more!
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 new John Grimek training course is getting
rave reviews. You can order your copy right here:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses -- and my
Dinosaur training DVD's -- are right here at
Dinosaur Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "If in doubt, try
doing less exercise rather than more. If less
works well for you, why do more than you need?"
-- Brooks Kubik
Several readers have asked about two times per
week training versus three time per week
training.
"Which is better?" they ask.
Well, like most things in the Iron Game, it
depends.
It depends on your age -- on how fast you
recover from a workout -- on how heavy you
train -- on the exercises you do -- and on
how demanding your job is -- and on how much
other stress you have in your life. And it
also depends on whether you use total body
workouts or divided workouts -- and on
whether you use the Light, Medium and Heavy
system or some other system that lets you
alternate heavy sessions with workouts that
are not as heavy.
But here are some general guidelines:
1. Most beginners will do fine on three times
per week total body training.
2. Older beginners may do better on two total
body workouts per week -- or may do better on
two divided workouts per week.
2A. The key for older lifters is recovery and
recuperation!
3. If your job is super demanding or you are
under lots of stress for any reason, two
workouts per week may be best. Or you may do
two strength training workouts and some easy
cardio training on one, two or three other
days of the week.
3A. Sometimes it works well to do bodyweight
workouts during the work week (two or three
days) and hit the iron on Sat or Sun when you
have more time and energy. See Dinosaur
Bodyweight Training for some great bodyweight
workouts:
http://www.brookskubik.com/dinosaur_bodyweight.html
4. If you do total body workouts, and you're
an intermediate or advanced trainee, it's
going to be tough to do three heavy sessions
per week. So try the Light, Medium and Heavy
system.
4A. Note that you can use the Light, Medium
and Heavy system with two workouts per week.
5. If you use divided workouts, try three
sessions per week -- and if you make good
progress, stick to it. If your gains slow
down, try two times per week.
6. At some point -- perhaps in your fifties --
two strength training workouts per week might
work better than three -- regardless of how
you train and regardless of whether you use
total body workouts or divided workouts.
7. Note that you can always train three times
one week and two times the next.
7A. You can even create five different workouts,
and use them over a two week period. Three
different workouts in week one, and two
different workouts in week two -- and then
repeat.
As I said, these are some general guidelines.
Your job, as always, is to fine-tune them to
work best for YOU. But in doing so, always
remember that it is usually better to do LESS
training than to do more training. If in doubt,
try doing LESS, not more!
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 new John Grimek training course is getting
rave reviews. You can order your copy right here:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses -- and my
Dinosaur training DVD's -- are right here at
Dinosaur Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "If in doubt, try
doing less exercise rather than more. If less
works well for you, why do more than you need?"
-- Brooks Kubik
Strength Training -- It's a Way of Life!
Hail to the Dinosaurs!
One of my older readers is an older gentleman
who started lifting in the late 40's or early
50's.
His timing was pretty good, because he saw many
of the great champs of the era.
For example -- he saw Doug Hepburn training when
Hepburn visited New York city. Hepburn finished
his workout by performing a one-arm handstand!
He trained at a gym where John Davis trained
near the end of his competitive career. Davis
would spot him in the bench press. That's not
bad for a young lifter -- to be spotted by a
six time World champion and two-time Olympic
gold medalist.
My reader later moved to Florida, and became
friends with Milo Steinborn -- the legendary
German strongman who came to the USA after
World War One and amazed the American lifting
fans with his lifting ability and his remarkable
strength in the squat.
Steinborn was the man who would stand a heavy
bar on one end and slowly wedge himself under
it until the bar tipped over and rested on his
shoulders while he was in a full squat. He'd
then stand up with it and perform his set --
and then reverse the process to get the bar
back on the platform.
Steinborn, you will recall, was a prisoner of
war during WWI. He kept in shape by training
with a homemade barbell fashioned from a long
steel bar and two enormous tree trunks. Talk
about a Dinosaur!
You may also recall that Steinborn once scared
the heck out of poor Sig Klein by going to his
gym, grabbing a 180 pound globe barbell, cleaning
it, and then holding it at his shoulders while
he performed a wild Cossack dance -- the one
where you start in a deep squat and jump up and
shoot your leg forward, first the right and then
the left -- as if you were doing a series of
bouncing one-legged squats.
Try it some time with no weight. It's not easy.
And then imagine the strength and power that
Steinborn possessed, to be able to perform
the feat with a 180 pound barbell!
Anyhow, my reader just ordered a copy of BLACK
IRON, THE JOHN DAVIS STORY. He mentioned that
they used to call him "Johnny D" -- the letter
"D" being short for "Davis" and short for "Deuce."
They called the champ Johnny Deuce because he
liked to do many, many sets of two reps in his
training.
He also shared a story about Milo Steinborn and
John Grimek. It's a pretty good story, so I
thought I'd share it with you.
My reader is talking with Milo Steinborn when
both Steinborn and Grimek are pretty well up
there in years.
He asks Steinborn if Grimek is still training.
Steinborn looks at him in surprise.
"Does a man give up his religion?" he asks.
To men like Milo Steinborn and John Grimek, that's
what training was all about. It was a way of life.
It was something you started as a young man and
continued to do until the end of your days.
I understand how they feel. I feel the very same
way. And if you're reading this, I bet you feel
the same!
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 Doug Hepburn, John
Davis and John Grimek right here at Dinosaur
Headquarters:
1. To grab a copy of my Doug Hepburn training
course, go here:
http://www.brookskubik.com/doug_hepburn.html
2. To order BLACK IRON: THE JOHN DAVIS STORY,
which includes details on John Davis' actual training
program from 1940 and 1941 (given to me by his
training partner), go here:
http://www.brookskubik.com/blackiron_johndavis.html
3. For my new course on John Grimek's life, lifting
and training, go here:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses -- and my
Dinosaur Training DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "If you're not
training, start now. Once you start, never stop."
-- Brooks Kubik
One of my older readers is an older gentleman
who started lifting in the late 40's or early
50's.
His timing was pretty good, because he saw many
of the great champs of the era.
For example -- he saw Doug Hepburn training when
Hepburn visited New York city. Hepburn finished
his workout by performing a one-arm handstand!
He trained at a gym where John Davis trained
near the end of his competitive career. Davis
would spot him in the bench press. That's not
bad for a young lifter -- to be spotted by a
six time World champion and two-time Olympic
gold medalist.
My reader later moved to Florida, and became
friends with Milo Steinborn -- the legendary
German strongman who came to the USA after
World War One and amazed the American lifting
fans with his lifting ability and his remarkable
strength in the squat.
Steinborn was the man who would stand a heavy
bar on one end and slowly wedge himself under
it until the bar tipped over and rested on his
shoulders while he was in a full squat. He'd
then stand up with it and perform his set --
and then reverse the process to get the bar
back on the platform.
Steinborn, you will recall, was a prisoner of
war during WWI. He kept in shape by training
with a homemade barbell fashioned from a long
steel bar and two enormous tree trunks. Talk
about a Dinosaur!
You may also recall that Steinborn once scared
the heck out of poor Sig Klein by going to his
gym, grabbing a 180 pound globe barbell, cleaning
it, and then holding it at his shoulders while
he performed a wild Cossack dance -- the one
where you start in a deep squat and jump up and
shoot your leg forward, first the right and then
the left -- as if you were doing a series of
bouncing one-legged squats.
Try it some time with no weight. It's not easy.
And then imagine the strength and power that
Steinborn possessed, to be able to perform
the feat with a 180 pound barbell!
Anyhow, my reader just ordered a copy of BLACK
IRON, THE JOHN DAVIS STORY. He mentioned that
they used to call him "Johnny D" -- the letter
"D" being short for "Davis" and short for "Deuce."
They called the champ Johnny Deuce because he
liked to do many, many sets of two reps in his
training.
He also shared a story about Milo Steinborn and
John Grimek. It's a pretty good story, so I
thought I'd share it with you.
My reader is talking with Milo Steinborn when
both Steinborn and Grimek are pretty well up
there in years.
He asks Steinborn if Grimek is still training.
Steinborn looks at him in surprise.
"Does a man give up his religion?" he asks.
To men like Milo Steinborn and John Grimek, that's
what training was all about. It was a way of life.
It was something you started as a young man and
continued to do until the end of your days.
I understand how they feel. I feel the very same
way. And if you're reading this, I bet you feel
the same!
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 Doug Hepburn, John
Davis and John Grimek right here at Dinosaur
Headquarters:
1. To grab a copy of my Doug Hepburn training
course, go here:
http://www.brookskubik.com/doug_hepburn.html
2. To order BLACK IRON: THE JOHN DAVIS STORY,
which includes details on John Davis' actual training
program from 1940 and 1941 (given to me by his
training partner), go here:
http://www.brookskubik.com/blackiron_johndavis.html
3. For my new course on John Grimek's life, lifting
and training, go here:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses -- and my
Dinosaur Training DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "If you're not
training, start now. Once you start, never stop."
-- Brooks Kubik
Do Five Rep Sets Build Muscle Mass?
Hail to the Dinosaurs!
A quick update, and then we're going to
talk training.
The printer finished the John Grimek course
on Friday, and it looks GREAT! I'm really
happy with how well it turned out.
We've been working like crazy ever since to
get them packed and ready to mail out to
everyone who reserved a copy.
And I've autographed so many of them that
my hand is about ready to all off. (But
that's okay -- it's for the Dinos, and that
means it's all for a good cause.)
Anyhow -- if you ordered the Grimek course,
be looking for it very, very soon!
On the training front, I've been getting a
ton of emails asking if 5 rep sets build
"hypertrophy" (which we used to call "muscle
mass" or "size" or even "bulk" when I was a
kid).
Apparently, the internet training ninjas are
saying that five rep sets build strength but
not mass. Why else would so many readers be
asking about this?
So let's clear things up.
Back in the 1920's, 30's and 40's, there were
a ton of guys who trained for Olympic
weightlifting competition rather than for
bodybuilding. They did low reps. Fives, threes,
doubles and singles. They all built plenty of
impressive muscle mass. Some men, such as Steve
Stanko gained well over 50 pounds of muscle on
a low rep weightlifting program. (Stanko went
from 140 and change to more than 220 pounds,
which is close to 80 pounds of muscle if my
math is right.)
I guess someone forgot to tell them that low
reps don't build mass.
One such man was John Davis, who favored 8 sets
of 2 reps for some of his exercises, and 5 x 5
for others. He ended up weighing 225 to 235
pounds of solid muscle, and won six World
Championships and two Olympic gold medals in
weightlifting.
It's a shame that no one ever told Davis to
do higher reps to build muscle mass.
In the 1950's, a man named Reg Park did lots
and lots of low rep training. He preferred to
do 5 x 5 on most of his exercises. On bench
presses, he did 5 x 2 ( five sets of two reps).
He ended up being the biggest, most muscular
bodybuilder of his generation -- and a three
time winner of the Mr. Universe title.
I feel sorry for Reg Park because no one told
him that he was wasting his time trying to
build muscle on 5 rep sets.
I also feel sorry for Doug Hepburn. He built
himself into 280 pounds of human gorilla by
using low reps (mainly fives, triples, doubles
and singles). And he was strong, too. He set
World records in the press and won the World
Weightlifting championship in 1953.
It's too bad poor Hepburn never knew that he
was wasting his time on all those low rep sets.
And then there was poor Paul Anderson, another
man that got old-fashioned training advice and
did lots of low rep training -- and ended up
becoming the biggest, most massive athlete
in the entire world -- and a World record
holder and World and Olympic champion.
Anderson is yet another man who never learned
that he was wasting his time doing low reps.
And there were many others who used multiple
sets of low reps to build lots and lots of
strength and mass. in fact, that was pretty
much the way they did things "back in the day."
By the time I started training -- back in the
late 1960's -- it was well-accepted that the
best programs for building muscle mass were
5 x 5, 5 x 6 and 6 x 6 programs.
Higher reps -- ten and up -- were for "cutting
down" and gaining definition.
That information came from Peary Rader's old
Iron Man magazine --- which was widely regarded
as featuring the best and most useful (and
the most honest) training advice of any magazine
of the era.
And many top writers agreed. Men like John
McCallum and Bradely J. Steiner often pushed
5 x 5 for gains in muscle mass.
Even the Russians agreed. The Russians have done
a HUGE amount of research on weight training and
weightlifting -- and they concluded that the
optimal number of reps for building muscle mass
was (get this) 4 to 6 reps!
With the advent of powerlifting, we saw plenty
of men do low rep work on squats, benches and
deadlifts (and a few assistance exercises). They
all got strong -- and most of them got pretty
thick and pretty massive. Many low rep power-
lifters carried more muscle than the top
bodybuilders of the era.
So, I'm sorry if I continue to promote 5 x 5
and similar set/rep systems for building a good
combination of strength and mass. I grew up
seeing plenty of proof of its effectiveness.
I also learned first hand that low rep training
builds mass. I went from 180 pounds to 225
pounds by doing sets of 5 reps in some of my
exercises -- and by doing singles in the others.
Low reps work because they require you to recruit
as many muscle fibers as possible to move a
heavy weight. The result is TREMENDOUS growth
stimulation.
And yes, I KNOW it's old-fashioned -- and I KNOW
the internet honchos say "it's only good for
building strength" -- but I also know the history
of the Iron Game -- and I know that multiple sets
of low to medium reps have been working for a very
long time. And they're going to continue working
for a very long time.
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 old-school training
for strength and muscle in the following books
and courses:
1. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Black Iron: The John Davis Story
http://www.brookskubik.com/blackiron_johndavis.html
4. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
5. The Doug Hepburn Training Course
http://www.brookskubik.com/doug_hepburn.html
P.S. 2. Thought for the Day: "You can grill a steak and
eat dinner, or you can make things so complicated that
you starve to death. It's your choice." -- Brooks Kubik
A quick update, and then we're going to
talk training.
The printer finished the John Grimek course
on Friday, and it looks GREAT! I'm really
happy with how well it turned out.
We've been working like crazy ever since to
get them packed and ready to mail out to
everyone who reserved a copy.
And I've autographed so many of them that
my hand is about ready to all off. (But
that's okay -- it's for the Dinos, and that
means it's all for a good cause.)
Anyhow -- if you ordered the Grimek course,
be looking for it very, very soon!
On the training front, I've been getting a
ton of emails asking if 5 rep sets build
"hypertrophy" (which we used to call "muscle
mass" or "size" or even "bulk" when I was a
kid).
Apparently, the internet training ninjas are
saying that five rep sets build strength but
not mass. Why else would so many readers be
asking about this?
So let's clear things up.
Back in the 1920's, 30's and 40's, there were
a ton of guys who trained for Olympic
weightlifting competition rather than for
bodybuilding. They did low reps. Fives, threes,
doubles and singles. They all built plenty of
impressive muscle mass. Some men, such as Steve
Stanko gained well over 50 pounds of muscle on
a low rep weightlifting program. (Stanko went
from 140 and change to more than 220 pounds,
which is close to 80 pounds of muscle if my
math is right.)
I guess someone forgot to tell them that low
reps don't build mass.
One such man was John Davis, who favored 8 sets
of 2 reps for some of his exercises, and 5 x 5
for others. He ended up weighing 225 to 235
pounds of solid muscle, and won six World
Championships and two Olympic gold medals in
weightlifting.
It's a shame that no one ever told Davis to
do higher reps to build muscle mass.
In the 1950's, a man named Reg Park did lots
and lots of low rep training. He preferred to
do 5 x 5 on most of his exercises. On bench
presses, he did 5 x 2 ( five sets of two reps).
He ended up being the biggest, most muscular
bodybuilder of his generation -- and a three
time winner of the Mr. Universe title.
I feel sorry for Reg Park because no one told
him that he was wasting his time trying to
build muscle on 5 rep sets.
I also feel sorry for Doug Hepburn. He built
himself into 280 pounds of human gorilla by
using low reps (mainly fives, triples, doubles
and singles). And he was strong, too. He set
World records in the press and won the World
Weightlifting championship in 1953.
It's too bad poor Hepburn never knew that he
was wasting his time on all those low rep sets.
And then there was poor Paul Anderson, another
man that got old-fashioned training advice and
did lots of low rep training -- and ended up
becoming the biggest, most massive athlete
in the entire world -- and a World record
holder and World and Olympic champion.
Anderson is yet another man who never learned
that he was wasting his time doing low reps.
And there were many others who used multiple
sets of low reps to build lots and lots of
strength and mass. in fact, that was pretty
much the way they did things "back in the day."
By the time I started training -- back in the
late 1960's -- it was well-accepted that the
best programs for building muscle mass were
5 x 5, 5 x 6 and 6 x 6 programs.
Higher reps -- ten and up -- were for "cutting
down" and gaining definition.
That information came from Peary Rader's old
Iron Man magazine --- which was widely regarded
as featuring the best and most useful (and
the most honest) training advice of any magazine
of the era.
And many top writers agreed. Men like John
McCallum and Bradely J. Steiner often pushed
5 x 5 for gains in muscle mass.
Even the Russians agreed. The Russians have done
a HUGE amount of research on weight training and
weightlifting -- and they concluded that the
optimal number of reps for building muscle mass
was (get this) 4 to 6 reps!
With the advent of powerlifting, we saw plenty
of men do low rep work on squats, benches and
deadlifts (and a few assistance exercises). They
all got strong -- and most of them got pretty
thick and pretty massive. Many low rep power-
lifters carried more muscle than the top
bodybuilders of the era.
So, I'm sorry if I continue to promote 5 x 5
and similar set/rep systems for building a good
combination of strength and mass. I grew up
seeing plenty of proof of its effectiveness.
I also learned first hand that low rep training
builds mass. I went from 180 pounds to 225
pounds by doing sets of 5 reps in some of my
exercises -- and by doing singles in the others.
Low reps work because they require you to recruit
as many muscle fibers as possible to move a
heavy weight. The result is TREMENDOUS growth
stimulation.
And yes, I KNOW it's old-fashioned -- and I KNOW
the internet honchos say "it's only good for
building strength" -- but I also know the history
of the Iron Game -- and I know that multiple sets
of low to medium reps have been working for a very
long time. And they're going to continue working
for a very long time.
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 old-school training
for strength and muscle in the following books
and courses:
1. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Black Iron: The John Davis Story
http://www.brookskubik.com/blackiron_johndavis.html
4. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
5. The Doug Hepburn Training Course
http://www.brookskubik.com/doug_hepburn.html
P.S. 2. Thought for the Day: "You can grill a steak and
eat dinner, or you can make things so complicated that
you starve to death. It's your choice." -- Brooks Kubik
In Training, Less Is More!
Hail to the Dinosaurs!
Four quick notes, and then we'll talk
training.
1. We've shipped the John Grimek course --
if you reserved a copy, you'll be getting
it soon. Shoot me an email when it arrives!
2. The Dino Files is running late due to
all the work on the Grimek course -- but
it should be mailed on Fri or Monday.
3. Shoot me an email if you're interested
in a book or course on Dino-style diet and
nutrition. If enough of you are interested,
I'll do it!
4. Are you reading the Thought for the Day
at the end of each message? They're pretty
good! Look for them.
On the training front, I've been getting a
ton of feedback from readers who have had
great success with abbreviated training. In
many cases, they shocked themselves by how
fast they gained after they switched to
shorter workouts.
That's not surprising. In strength training,
less is more. You can get amazing results
with short, infrequent workouts.
Amazing results. And fast, results, too.
For the older trainees, abbreviated workouts
are a godsend. Older trainees are always short
on time, on energy and on recovery ability.
A 60 minute workout might bury an older
lifter -- but a 45 minute session (or a 30
minute session) might make him feel like
running and jumping and turning cartwheels
because he feels so darn good.
When I was 30 years old, I started using
abbreviated training, and in a couple of
years I gained 45 pounds of muscle and
increased my strength enormously. Back then,
I usually trained three times per week for
about 50 or 60 minutes per session. I
would hit two major exercises in each
workout, and train each exercise once
per week.
Today, I still train three times per week,
for the most part, but sometimes I hit two
workouts. I'm on the fence about whether
two is actually better than three now that
I'm 55. It may be best if I hit three
sessions one week and two the next.
I'll have to keep an eye on my training
journal and see what seems to work best.
My workouts are a bit shorter than before.
I usually train for 35 to 45 minutes. If
I train for anything close to an hour,
it's a long session.
I do more warm-ups than before. I start
with a full-body warm-up (which I didn't
do when I was younger), and I also begin
each primary exercise with very light
weights (like the empty bar) and work
up from there.
Remember, I do Olympic lifting now, and
I need to be as loose as possible for
snatches and clean and jerks. So that
means I do lots of progressively
heavier warm-up sets.
The other change in my training is that
I usually do ONE primary exercise in each
workout. For example, I might do power
snatches on Tuesday, the clean and push
press or the clean and jerk on Thursday
and front squats on Sunday. That seems
to be about the right amount of work in
each session. It let's me have fun and
work up to a challenging weight, but
still be able to fully recover in time
for the next workout.
You can see what I'm talking about in my
DVD, GOING STRONG AT 54, which we shot on
my birthday. My b'day present to the Dino
Nation was a 4 1/2 photo shoot that
included demos of something like 20
different exercises, followed by two
complete workouts back to back -- and
yes, I was tired when it was over:
http://brookskubik.com/goingstrong.html
I guess you could say that I did abbreviated
training in my 30's and 40's -- and now,
in my 50's, I'm doing ultra-abbreviated
training.
You also could say that I'm having as much
fun as ever, and that I plan to keep doing
this for a long, long time. And being a
Dinosaur, you probably feel the very same
way!
Anyhow, I'd love some workout reports --
some feedback on the Grimek course -- and
I'd love to know if you'd like to see a
book or course on diet and nutrition for
Dinosaurs! Let me know!
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 abbreviated
strength training in all of my books and
courses, including Dinosaur Training,
Dinosaur Bodyweight Training, Gray Hair
and Black Iron, Chalk and Sweat, and
Strength, Muscle and Power:
http://www.brookskubik.com/products.html
P.S. 2. Here's the link for the John Grimek
course:
http://brookskubik.com/johngrimek_course.html
P.S. 3. Thought for the Day: "Stop over-analyzing
things and train. Training is the best teacher in
the world." -- Brooks Kubik
Four quick notes, and then we'll talk
training.
1. We've shipped the John Grimek course --
if you reserved a copy, you'll be getting
it soon. Shoot me an email when it arrives!
2. The Dino Files is running late due to
all the work on the Grimek course -- but
it should be mailed on Fri or Monday.
3. Shoot me an email if you're interested
in a book or course on Dino-style diet and
nutrition. If enough of you are interested,
I'll do it!
4. Are you reading the Thought for the Day
at the end of each message? They're pretty
good! Look for them.
On the training front, I've been getting a
ton of feedback from readers who have had
great success with abbreviated training. In
many cases, they shocked themselves by how
fast they gained after they switched to
shorter workouts.
That's not surprising. In strength training,
less is more. You can get amazing results
with short, infrequent workouts.
Amazing results. And fast, results, too.
For the older trainees, abbreviated workouts
are a godsend. Older trainees are always short
on time, on energy and on recovery ability.
A 60 minute workout might bury an older
lifter -- but a 45 minute session (or a 30
minute session) might make him feel like
running and jumping and turning cartwheels
because he feels so darn good.
When I was 30 years old, I started using
abbreviated training, and in a couple of
years I gained 45 pounds of muscle and
increased my strength enormously. Back then,
I usually trained three times per week for
about 50 or 60 minutes per session. I
would hit two major exercises in each
workout, and train each exercise once
per week.
Today, I still train three times per week,
for the most part, but sometimes I hit two
workouts. I'm on the fence about whether
two is actually better than three now that
I'm 55. It may be best if I hit three
sessions one week and two the next.
I'll have to keep an eye on my training
journal and see what seems to work best.
My workouts are a bit shorter than before.
I usually train for 35 to 45 minutes. If
I train for anything close to an hour,
it's a long session.
I do more warm-ups than before. I start
with a full-body warm-up (which I didn't
do when I was younger), and I also begin
each primary exercise with very light
weights (like the empty bar) and work
up from there.
Remember, I do Olympic lifting now, and
I need to be as loose as possible for
snatches and clean and jerks. So that
means I do lots of progressively
heavier warm-up sets.
The other change in my training is that
I usually do ONE primary exercise in each
workout. For example, I might do power
snatches on Tuesday, the clean and push
press or the clean and jerk on Thursday
and front squats on Sunday. That seems
to be about the right amount of work in
each session. It let's me have fun and
work up to a challenging weight, but
still be able to fully recover in time
for the next workout.
You can see what I'm talking about in my
DVD, GOING STRONG AT 54, which we shot on
my birthday. My b'day present to the Dino
Nation was a 4 1/2 photo shoot that
included demos of something like 20
different exercises, followed by two
complete workouts back to back -- and
yes, I was tired when it was over:
http://brookskubik.com/goingstrong.html
I guess you could say that I did abbreviated
training in my 30's and 40's -- and now,
in my 50's, I'm doing ultra-abbreviated
training.
You also could say that I'm having as much
fun as ever, and that I plan to keep doing
this for a long, long time. And being a
Dinosaur, you probably feel the very same
way!
Anyhow, I'd love some workout reports --
some feedback on the Grimek course -- and
I'd love to know if you'd like to see a
book or course on diet and nutrition for
Dinosaurs! Let me know!
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 abbreviated
strength training in all of my books and
courses, including Dinosaur Training,
Dinosaur Bodyweight Training, Gray Hair
and Black Iron, Chalk and Sweat, and
Strength, Muscle and Power:
http://www.brookskubik.com/products.html
P.S. 2. Here's the link for the John Grimek
course:
http://brookskubik.com/johngrimek_course.html
P.S. 3. Thought for the Day: "Stop over-analyzing
things and train. Training is the best teacher in
the world." -- Brooks Kubik
Green Sludge for Strength and Health!
Hail to the Dinosaurs!
One of the secrets of healthy eating for
Dinosaurs is green sludge.
But before you go out and start looking
for a can of the stuff, let me explain.
For breakfast, I usually eat a great big
omelet that includes two cups of chopped
herbs and fresh, leafy vegetables from my
back-yard garden, along with some
onions or leeks fried up with chopped
mushrooms.
Since everything is fresh, I do all the
chopping, dicing and slicing myself --
which means I end up with lots of stalks
and stems and any leaves that don't look
good enough to eat. So I end up with a
cup or two of stalks, stems and leaves
from my home-grown, 100 percent natural
and organic parsley, chervil, spinach,
kale, dandelion greens, arugula, mustard
greens, tatsoi and other Asian greens,
lettuces, beet greens, chard, collard
greens, and similar goodies -- along
with mushroon stems and non-edible
parts of the onions and leeks.
I throw them into a cookie jar on the
kitchen counter.
I also end up with four egg shells. I
wash them in hot water, and throw them
into the cookie jar, as well.
For lunch, I usually have a huge salad,
and once again I end up with a cup or
two of stems and stalks and other odds
and ends that go into the cookie jar.
I eat very little fruit, but if the
granddaughters come to visit they usually
have some fruit -- and we throw the banana
skins, apple cores and orange peels into
the cookie jar.
Dinner is meat or fish, chicken on occasion,
and more fresh veggies -- and once again we
end up with lots of odds and ends for the
some sort of cookie jar.
We usually fill the cookie jar at least once
per day. (Yes, we eat lots and lots of fresh
veggies!)
When the cookie jar is full, I throw every-
thing into a food processor and mix it up
with a cup of water.
Thirty seconds later I have about one quart
of thick green sludge.
Now, you're probably thinking I drink the
stuff. Like Rocky, with the raw eggs. Or like
a veggie-version of the Get Big Drink.
But you're wrong.
I take it out to the garden and add it to
the compost pile. It breaks down very
quickly, and I end up with a steady supply
of high quality compost filled with tons of
nitrogen, vitamins, and minerals from the
veggies and the egg-shells.
I use the compost to keep the garden growing
the best and most nutritious vegetables
possible.
So that's one of our secrets of healthy eating
here at Dino Headquarters: green sludge!
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 more diet and
nutrition tips for Dinos, shoot me an email
and ask me to put them in a book or course!
P.S. 2. Healthy eating goes hand in hand with
serious training -- and my Dinosaur Training
books and courses are your number one resource
for serious training:
P.S. 3. Thought for the day: "Good training and
good diet equal great results!" -- Brooks Kubik
A Massive Mailing Day!
Hail to the Dinosaurs!
We had a massive mailing day yesterday.
We got the new John Grimek course -- vol. 2 in the "History's Strongest Men and How they Trained" series -- on Friday and shipped a some of them on Friday. But we shipped most of them yesterday.
And it has been totally crazy since the courses arrived. I've been autographing books and courses -- we've been packing them up -- taping the packages -- printing the mailing labels and the postage -- adding the special bonuses -- and then throwing as many as possible into boxes and racing over to the post office -- unloading them -- and then doing it again.
In addition to being the official "guy who autographs books and courses for you" I am the "carry stuff to the car and take it to the post office guy." So I got my workout by carrying boxes of courses all over the place!
Anyhow, the course looks GREAT -- and so do the special bonuses. If you placed an order during the pre-publication special, holler when your course arrives -- and let me know how you like it!
Yours in strength,
Brooks Kubik
P.S. Here's the link to order the new John Grimek training course:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses -- and Dinosaur Training DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. As always, a big THANK YOU to everyone who stepped up and reserved a
copy of the new course!
We had a massive mailing day yesterday.
We got the new John Grimek course -- vol. 2 in the "History's Strongest Men and How they Trained" series -- on Friday and shipped a some of them on Friday. But we shipped most of them yesterday.
And it has been totally crazy since the courses arrived. I've been autographing books and courses -- we've been packing them up -- taping the packages -- printing the mailing labels and the postage -- adding the special bonuses -- and then throwing as many as possible into boxes and racing over to the post office -- unloading them -- and then doing it again.
In addition to being the official "guy who autographs books and courses for you" I am the "carry stuff to the car and take it to the post office guy." So I got my workout by carrying boxes of courses all over the place!
Anyhow, the course looks GREAT -- and so do the special bonuses. If you placed an order during the pre-publication special, holler when your course arrives -- and let me know how you like it!
Yours in strength,
Brooks Kubik
P.S. Here's the link to order the new John Grimek training course:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses -- and Dinosaur Training DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. As always, a big THANK YOU to everyone who stepped up and reserved a
copy of the new course!
Feedback Friday -- The Dinos Roar!
Hail to the Dinosaurs!
Here's some feedback from your fellow Dinos about
yesterday's email message that covered sensible
training for older lifters. This is mandatory
reading for all older lifters and for all younger
lifters who plan on being older lifters someday:
"Your advice is spot on. The recovery period for
extreme weight or extreme reps is simply not worth
the price. The whole point is to enjoy the workout
and get some exercise. As always, I appreciate your
recommendations." -- David Bacon
"On your advice I got me a pair of TK Knee Bands
Tommy Kono -- what a blessing! I should have got
them a loooooong time ago. I broke them in with
six progressively heavier sets of deadlifts. Just
wonderful. I can't wait to do some front squats
tomorrow.
I also ordered your new John Grimek course. He is
one of my heroes. He had always intrigued me for
exactly what you talk about -- his quiet, low key
approach towards lifting, and yet the immense
rewards he got from his training." -- Oscar Ortiz
"I recently acquired one of these Top Squat units,
and I must say this thing is awesome. Highly
recommended." -- Ron Upson
"I'm a 50 year old Dino with an ailing left shoulder
from too many bench presses, not enough shoulder
presses and not nearly enough rows and rear delt
exercises. I ended up with a distorted shoulder
joint that was pulled out of its optimum plane
by stupid training. I quit benching four months
ago and the shoulder slowly started getting better.
Now I'm military pressing again at 85 percent max,
PAIN FREE. I'm on program no. one from The Dinosaur
Training Military Press and Shoulder Power Course.
I'll keep you posted on my progress. I feel good
about my training for the first time in quite a
while, thanks to you." James McAughren
"You are right about losing good form at the end
of a long set, which begets problems and injuries
over time. Part of my problem was that I never
understood the idea of 'leaving something in the
tank.' As a result, I paid some high prices. Looks
like I'm going to have to undertake a hip
replacement on the right side. But some of my
classmates and co-workers who have never done
'anything' are having to do it, too, so who
knows?" -- Paul Murray
"From the perspective of a 63 year old (me), your
advice is pretty good. At the moment I'm using a
modified version of Stephan Korte's 3 x 3 program.
My aim is to do a deadlift of 2 1/2 times bodyweight
in August and one-arm chinups (each arm) by
Christmas. The idea of beginning with a weight
that's based on -- but much less than -- the
lifter's existing top performance looks sound
to me." -- Keith Thomas
"First class advice. I am so glad I got the Top
Squat and employed the 'slow cooking' method. At
age 60, I have put 130 pounds on my squat and 150
pounds on my Trap Bar deadlift in just over a year,
with no missed workouts and no injury or discomfort
whatsoever. My military press is coming along
nicely, too." -- Peter Yates
Thanks to everyone who shot in a response. Those are
some great tips for older lifters!
For more training tips for older lifters, grab a copy
of GRAY HAIR AND BLACK IRON:
http://www.brookskubik.com/grayhair_blackiron.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. Peter Yates got his leg training program from
CHALK AND SWEAT -- and as noted above, he added 130
pounds to his squat in one year -- at age 60! You
may do the same -- try it and see:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. James McAughren rehabbed his shoulder and
is building top rated pressing power by following
The Dinosaur Training Military Press and Shoulder
Power Course. If you don't have a copy, you can
grab one right here:
http://www.brookskubik.com/militarypress_course.html
P.S. 3. Oscar Ortiz likes John Grimek's "quiet,
low-key approach towards lifting" -- and so do I --
which is why I've put together a terrific new
course covering John Grimek's life, lifting and
training:
http://brookskubik.com/johngrimek_course.html
P.S. 4. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 5. Thought for the Day: "Train hard, but train
smart." -- Brooks Kubik
Here's some feedback from your fellow Dinos about
yesterday's email message that covered sensible
training for older lifters. This is mandatory
reading for all older lifters and for all younger
lifters who plan on being older lifters someday:
"Your advice is spot on. The recovery period for
extreme weight or extreme reps is simply not worth
the price. The whole point is to enjoy the workout
and get some exercise. As always, I appreciate your
recommendations." -- David Bacon
"On your advice I got me a pair of TK Knee Bands
Tommy Kono -- what a blessing! I should have got
them a loooooong time ago. I broke them in with
six progressively heavier sets of deadlifts. Just
wonderful. I can't wait to do some front squats
tomorrow.
I also ordered your new John Grimek course. He is
one of my heroes. He had always intrigued me for
exactly what you talk about -- his quiet, low key
approach towards lifting, and yet the immense
rewards he got from his training." -- Oscar Ortiz
"I recently acquired one of these Top Squat units,
and I must say this thing is awesome. Highly
recommended." -- Ron Upson
"I'm a 50 year old Dino with an ailing left shoulder
from too many bench presses, not enough shoulder
presses and not nearly enough rows and rear delt
exercises. I ended up with a distorted shoulder
joint that was pulled out of its optimum plane
by stupid training. I quit benching four months
ago and the shoulder slowly started getting better.
Now I'm military pressing again at 85 percent max,
PAIN FREE. I'm on program no. one from The Dinosaur
Training Military Press and Shoulder Power Course.
I'll keep you posted on my progress. I feel good
about my training for the first time in quite a
while, thanks to you." James McAughren
"You are right about losing good form at the end
of a long set, which begets problems and injuries
over time. Part of my problem was that I never
understood the idea of 'leaving something in the
tank.' As a result, I paid some high prices. Looks
like I'm going to have to undertake a hip
replacement on the right side. But some of my
classmates and co-workers who have never done
'anything' are having to do it, too, so who
knows?" -- Paul Murray
"From the perspective of a 63 year old (me), your
advice is pretty good. At the moment I'm using a
modified version of Stephan Korte's 3 x 3 program.
My aim is to do a deadlift of 2 1/2 times bodyweight
in August and one-arm chinups (each arm) by
Christmas. The idea of beginning with a weight
that's based on -- but much less than -- the
lifter's existing top performance looks sound
to me." -- Keith Thomas
"First class advice. I am so glad I got the Top
Squat and employed the 'slow cooking' method. At
age 60, I have put 130 pounds on my squat and 150
pounds on my Trap Bar deadlift in just over a year,
with no missed workouts and no injury or discomfort
whatsoever. My military press is coming along
nicely, too." -- Peter Yates
Thanks to everyone who shot in a response. Those are
some great tips for older lifters!
For more training tips for older lifters, grab a copy
of GRAY HAIR AND BLACK IRON:
http://www.brookskubik.com/grayhair_blackiron.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. Peter Yates got his leg training program from
CHALK AND SWEAT -- and as noted above, he added 130
pounds to his squat in one year -- at age 60! You
may do the same -- try it and see:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. James McAughren rehabbed his shoulder and
is building top rated pressing power by following
The Dinosaur Training Military Press and Shoulder
Power Course. If you don't have a copy, you can
grab one right here:
http://www.brookskubik.com/militarypress_course.html
P.S. 3. Oscar Ortiz likes John Grimek's "quiet,
low-key approach towards lifting" -- and so do I --
which is why I've put together a terrific new
course covering John Grimek's life, lifting and
training:
http://brookskubik.com/johngrimek_course.html
P.S. 4. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 5. Thought for the Day: "Train hard, but train
smart." -- Brooks Kubik
Special Advice for an Older Dino!
Hail to the Dinosaurs!
I got an email from an older Dino who, like
many older lifters, has sore shoulders that
make it tough to hold a barbell in position for
back squats.
Instead of squats, he's been doing Trap Bar
deadlifts, which is something that works very
well for many older lifters.
But he missed squatting, so he ordered the Top
Squat from Dave Draper. The Top Squat is a
nifty little beast that holds the bar on your
shoulders and has handles that project to the
front, so you can hold the bar with your hands
to the front and your shoulders and elbows in
a comfortable position. I have one, and I
really like it. Google for Dave's video where
he demonstrates how to use the Top Squat.
Anyhow, our reader -- 65 years old and a life-
long lifter -- is ready to start squatting
again.
He asked me what sort of sets and reps to do.
He said he liked doing sets of five reps, but
sometimes his hip feels a bit "iffy" on
heavy sets, so he wondered if he should do
eight reps sets instead of five rep sets.
And that brings me to the point of today's
discussion -- sensible sets and reps for
older trainees.
A lot of people believe that older trainees
should do high reps because "low reps are
dangerous."
I disagree.
What's dangerous is sloppy form. And your form
gets sloppy when you do too many reps. I prefer
doing low reps in perfect form.
But low reps does not mean you have to train
with super heavy weights. Especially if you're
doing an exercise you haven't done for awhile.
And double especially if you have a sore
hip -- or sore back, sore knees or sore
anything.
I suggested that our 65-year old lifter do this:
1. Use his former squatting weight and his current
Trap Bar deadlift to estimate a weight he could
handle for ten reps in the squat. Not a ten rep
maximum or a ten rep death set, but a weight that
made him work to get ten reps.
2. Use 50 percent of the ten rep weight as his top
weight at the beginning of the program.
2A. Not his warm-up weight -- but rather, the weight
he should use in his "work" sets. For example, if the
estimated ten rep weight is 200 pounds, he should use
100 pounds for his working sets. He might do 60 x 5,
80 x 5 and then three x 5 with 100 pounds.
2B. I KNOW that's not very heavy, and I KNOW he could
do more if he pushed himself -- but remember, this is
a 65-year old lifter who's starting to squat again
after a long period of no squats -- and he needs to
be careful not to aggravate that hip. So he needs to
start LIGHT!
2C. He should continue to do Trap Bar deadlifts. That
will serve as his heavy exercise until he builds his
squat back up.
3. Anyhow, he should do two or three sets of FIVE
reps with this weight. And he should use perfect form
on each and every rep.
4. Gradually, slowly, and sensibly increase the
weight. It may take a year or more to get up to
a reasonably heavy poundage -- but your goal is
to get there, and to do it without hurting your
hip, so give the process plenty of time. Older
lifters are always too eager to pile on the
weight, and they often end up hurting themselves
by doing too much too soon. (I know, I've done it
many times -- all of us over a certain age have
done it.)
5. Continue to do five rep sets -- but don't try
to go up to a gut-busting set with every last ounce
of weight that you could handle for five reps. At
age 65, you don't need to do that -- and you really
shouldn't. Instead, your top weight for five reps
should be a weight you can handle for eight reps.
6. This is the "leave something in the tank" theory
of lifting -- and it works great for older lifters.
Now, please note -- I'm talking about older lifters
today. This is 55-year old Brooks talking to a 65-
year old Dino who hasn't been squatting for awhile.
The younger Dinos can train harder and heavier.
That's one of the privileges of youth -- so use it
wisely.
So that's what I want our 65-year old Dino to do.
And I also want him to send some progress reports.
I bet he surprises us a year from now!
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 sensible training for
older lifters, grab a copy of Gray Hair and Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. I filmed a heavy workout on my 54th b'day. So
if you want to see what works for an older Dino, grab
a copy of Going Strong at 54:
http://brookskubik.com/goingstrong.html
P.S. 3. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "The most important thing
is to keep on training." -- Brooks Kubik
I got an email from an older Dino who, like
many older lifters, has sore shoulders that
make it tough to hold a barbell in position for
back squats.
Instead of squats, he's been doing Trap Bar
deadlifts, which is something that works very
well for many older lifters.
But he missed squatting, so he ordered the Top
Squat from Dave Draper. The Top Squat is a
nifty little beast that holds the bar on your
shoulders and has handles that project to the
front, so you can hold the bar with your hands
to the front and your shoulders and elbows in
a comfortable position. I have one, and I
really like it. Google for Dave's video where
he demonstrates how to use the Top Squat.
Anyhow, our reader -- 65 years old and a life-
long lifter -- is ready to start squatting
again.
He asked me what sort of sets and reps to do.
He said he liked doing sets of five reps, but
sometimes his hip feels a bit "iffy" on
heavy sets, so he wondered if he should do
eight reps sets instead of five rep sets.
And that brings me to the point of today's
discussion -- sensible sets and reps for
older trainees.
A lot of people believe that older trainees
should do high reps because "low reps are
dangerous."
I disagree.
What's dangerous is sloppy form. And your form
gets sloppy when you do too many reps. I prefer
doing low reps in perfect form.
But low reps does not mean you have to train
with super heavy weights. Especially if you're
doing an exercise you haven't done for awhile.
And double especially if you have a sore
hip -- or sore back, sore knees or sore
anything.
I suggested that our 65-year old lifter do this:
1. Use his former squatting weight and his current
Trap Bar deadlift to estimate a weight he could
handle for ten reps in the squat. Not a ten rep
maximum or a ten rep death set, but a weight that
made him work to get ten reps.
2. Use 50 percent of the ten rep weight as his top
weight at the beginning of the program.
2A. Not his warm-up weight -- but rather, the weight
he should use in his "work" sets. For example, if the
estimated ten rep weight is 200 pounds, he should use
100 pounds for his working sets. He might do 60 x 5,
80 x 5 and then three x 5 with 100 pounds.
2B. I KNOW that's not very heavy, and I KNOW he could
do more if he pushed himself -- but remember, this is
a 65-year old lifter who's starting to squat again
after a long period of no squats -- and he needs to
be careful not to aggravate that hip. So he needs to
start LIGHT!
2C. He should continue to do Trap Bar deadlifts. That
will serve as his heavy exercise until he builds his
squat back up.
3. Anyhow, he should do two or three sets of FIVE
reps with this weight. And he should use perfect form
on each and every rep.
4. Gradually, slowly, and sensibly increase the
weight. It may take a year or more to get up to
a reasonably heavy poundage -- but your goal is
to get there, and to do it without hurting your
hip, so give the process plenty of time. Older
lifters are always too eager to pile on the
weight, and they often end up hurting themselves
by doing too much too soon. (I know, I've done it
many times -- all of us over a certain age have
done it.)
5. Continue to do five rep sets -- but don't try
to go up to a gut-busting set with every last ounce
of weight that you could handle for five reps. At
age 65, you don't need to do that -- and you really
shouldn't. Instead, your top weight for five reps
should be a weight you can handle for eight reps.
6. This is the "leave something in the tank" theory
of lifting -- and it works great for older lifters.
Now, please note -- I'm talking about older lifters
today. This is 55-year old Brooks talking to a 65-
year old Dino who hasn't been squatting for awhile.
The younger Dinos can train harder and heavier.
That's one of the privileges of youth -- so use it
wisely.
So that's what I want our 65-year old Dino to do.
And I also want him to send some progress reports.
I bet he surprises us a year from now!
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 sensible training for
older lifters, grab a copy of Gray Hair and Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. I filmed a heavy workout on my 54th b'day. So
if you want to see what works for an older Dino, grab
a copy of Going Strong at 54:
http://brookskubik.com/goingstrong.html
P.S. 3. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "The most important thing
is to keep on training." -- Brooks Kubik
Join the Dinosaur Training Seminar!
Hail to the Dinosaurs!
We had a GREAT Dinosaur Training class on Saturday.
If you missed it, there's still time to catch it. Just
sign up NOW for the on-line seminar, and you can listen to
the first class on the download -- and then catch the next
three classes live:
http://www.entheos.com/academy/courses/Dinosaur-Training
Hope you can join us!
Yours in strength,
Brooks Kubik
We had a GREAT Dinosaur Training class on Saturday.
If you missed it, there's still time to catch it. Just
sign up NOW for the on-line seminar, and you can listen to
the first class on the download -- and then catch the next
three classes live:
http://www.entheos.com/academy/courses/Dinosaur-Training
Hope you can join us!
Yours in strength,
Brooks Kubik
Carry an Angel on Your Shoulder!
Hail to the Dinosaurs!
Two quick notes, and then let's talk about
training.
1. My new John Grimek course ships on Monday.
Today is the last day to grab the pre-
publication bonuses -- so if you want the
course and bonuses, act now:
http://brookskubik.com/johngrimek_course.html
2. The March issue of the Dinosaur Files
newsletter will be mailed to subscribers on
Friday or early next week. It's a great issue,
with some killer articles, including a workout
of the month featuring heavy partials for
old-school strength and power. Good stuff!
On the training front . . .
Yesterday, I shared a story about Sig Klein
rescuing a woman from a burning building.
It's a dramatic story -- but in some respects,
it's not unique. Because somehow -- and I have
no idea how -- after you've built a fair amount
of strength and power, things happen to you.
The universe moves, and life flows forward --
and suddenly, unexpectedly, you need to use that
strength and power to help someone who needs help.
It happened to John Davis one day. The World and
Olympic weightlifting champion was working as a
mechanic in a garage in Brooklyn -- and a jack
broke -- and a 3,000 pound truck pinned a co-
worker beneath it.
Davis was there in a flash -- and all by himself,
lifted one end of the truck high enough that they
could pull the man to safety.
Other lifters have had similar things happen --
some as dramatic as Klein's rescue or Davis'
battle with the 3,000 pound truck -- and others
less dramatic, but no less important.
It's almost as if an angel rides on a weightlifter's
shoulder, steering his or her footsteps so they end
up in exactly the right place at exactly the right
time.
This happened to me on Sunday.
Trudi and I were watching the three-year old grand-
daughters while their parents were shopping at the
mall.
We made lunch for them, let them work in the garden,
read to them, let them water the garden, played some
games, and let them do some drawing and painting.
Then they decided they wanted to go play in the
park -- so we took them to the park.
They played on the swings for awhile, and then one
of them played kickball with Trudi and the other
one decided to play on the jungle gym. I went over
to keep an eye on her. She's old enough to play on
it, but just barely, and sometimes she needs help.
Anyhow, she climbs up one side and slides down the
other -- and then runs over to the other side and
goes up -- and then down -- and she's running back
and forth and all over the place, and I'm following,
and keeping an eye on her.
I turn and wave to Trudi. She and the other one are
far off in the distance, kicking a red rubber ball.
The granddaughter climbs up again, and this time she
goes across a sort of mini-suspension bridge that
leads to another slide.
The footing is a bit tricky because the thing sways
back and forth.
There is a sort of wire mesh suspended from the
handrails, to keep the kids from falling off, but for
some reason it doesn't go all the way down. A bad
design.
So she's walking across, and I'm standing close to
the bridge -- and suddenly another little girl comes
flying across the thing, running as fast as she can.
She's nimble as a deer, and twice as fast, and she
runs across and over to the slide, does a 180 and
starts to run back.
She's half way across when a big black horse-fly
buzzes right into her face. She jumps back in surprise,
falls on her back, bounces once, rolls over and falls
off the side of the bridge.
It's a five foot drop to hard ground below, and for
a three year old, that probably means a broken arm --
or worse if she lands on her neck or head.
But somehow, I happen to be in exactly the right place
at exactly the right time. And I've spent a lifetime
of heavy lifting, so catching a little person isn't
any problem at all.
I don't even have to move.
All I do is raise my left arm -- and she falls right
onto my upper arm and shoulder.
She looks at me with big brown eyes. She thinks she's
in trouble.
"I'm sorry!" she says.
"Don't worry, it's okay!"
I smile, and place her back on the bridge. She scrambles
to her feet and runs off.
And what might have been a tragedy -- wasn't.
That's the sort of thing that happens to weightlifters.
And that's why I say that we carry angels on our
shoulders.
And frankly, I'm glad that we do.
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, it's the last day of the pre-publication
special for the John Grimek course -- so if you've been
sitting on the fence, you need to move fast -- and
reserve your copy NOW:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Train like the devil, but
live with the angels." -- Brooks Kubik
Two quick notes, and then let's talk about
training.
1. My new John Grimek course ships on Monday.
Today is the last day to grab the pre-
publication bonuses -- so if you want the
course and bonuses, act now:
http://brookskubik.com/johngrimek_course.html
2. The March issue of the Dinosaur Files
newsletter will be mailed to subscribers on
Friday or early next week. It's a great issue,
with some killer articles, including a workout
of the month featuring heavy partials for
old-school strength and power. Good stuff!
On the training front . . .
Yesterday, I shared a story about Sig Klein
rescuing a woman from a burning building.
It's a dramatic story -- but in some respects,
it's not unique. Because somehow -- and I have
no idea how -- after you've built a fair amount
of strength and power, things happen to you.
The universe moves, and life flows forward --
and suddenly, unexpectedly, you need to use that
strength and power to help someone who needs help.
It happened to John Davis one day. The World and
Olympic weightlifting champion was working as a
mechanic in a garage in Brooklyn -- and a jack
broke -- and a 3,000 pound truck pinned a co-
worker beneath it.
Davis was there in a flash -- and all by himself,
lifted one end of the truck high enough that they
could pull the man to safety.
Other lifters have had similar things happen --
some as dramatic as Klein's rescue or Davis'
battle with the 3,000 pound truck -- and others
less dramatic, but no less important.
It's almost as if an angel rides on a weightlifter's
shoulder, steering his or her footsteps so they end
up in exactly the right place at exactly the right
time.
This happened to me on Sunday.
Trudi and I were watching the three-year old grand-
daughters while their parents were shopping at the
mall.
We made lunch for them, let them work in the garden,
read to them, let them water the garden, played some
games, and let them do some drawing and painting.
Then they decided they wanted to go play in the
park -- so we took them to the park.
They played on the swings for awhile, and then one
of them played kickball with Trudi and the other
one decided to play on the jungle gym. I went over
to keep an eye on her. She's old enough to play on
it, but just barely, and sometimes she needs help.
Anyhow, she climbs up one side and slides down the
other -- and then runs over to the other side and
goes up -- and then down -- and she's running back
and forth and all over the place, and I'm following,
and keeping an eye on her.
I turn and wave to Trudi. She and the other one are
far off in the distance, kicking a red rubber ball.
The granddaughter climbs up again, and this time she
goes across a sort of mini-suspension bridge that
leads to another slide.
The footing is a bit tricky because the thing sways
back and forth.
There is a sort of wire mesh suspended from the
handrails, to keep the kids from falling off, but for
some reason it doesn't go all the way down. A bad
design.
So she's walking across, and I'm standing close to
the bridge -- and suddenly another little girl comes
flying across the thing, running as fast as she can.
She's nimble as a deer, and twice as fast, and she
runs across and over to the slide, does a 180 and
starts to run back.
She's half way across when a big black horse-fly
buzzes right into her face. She jumps back in surprise,
falls on her back, bounces once, rolls over and falls
off the side of the bridge.
It's a five foot drop to hard ground below, and for
a three year old, that probably means a broken arm --
or worse if she lands on her neck or head.
But somehow, I happen to be in exactly the right place
at exactly the right time. And I've spent a lifetime
of heavy lifting, so catching a little person isn't
any problem at all.
I don't even have to move.
All I do is raise my left arm -- and she falls right
onto my upper arm and shoulder.
She looks at me with big brown eyes. She thinks she's
in trouble.
"I'm sorry!" she says.
"Don't worry, it's okay!"
I smile, and place her back on the bridge. She scrambles
to her feet and runs off.
And what might have been a tragedy -- wasn't.
That's the sort of thing that happens to weightlifters.
And that's why I say that we carry angels on our
shoulders.
And frankly, I'm glad that we do.
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, it's the last day of the pre-publication
special for the John Grimek course -- so if you've been
sitting on the fence, you need to move fast -- and
reserve your copy NOW:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Train like the devil, but
live with the angels." -- Brooks Kubik
Was Sig Klein a Dinosaur?
Hail to the Dinosaurs!
We had a GREAT first class for my Dinosaur
Training audio-seminar on Saturday. The
class was scheduled for 60 minutes, but
the Dinos had so many questions that we
ran over by more than half an hour.
One of the questions was about old-time
strongman Sig Klein and his famous slogan,
"Train for shape and strength will follow."
Someone wanted to know if that made Sig
Klein a muscle-posing pretty-boy -- or if
Sig Klein was a Dinosaur.
Well, let's look at the facts.
First of all, Klein was a human powerhouse.
He set a professional World record in the
military press with a letter-perfect lift
of 229.5 pounds at a bodyweight of 152 pounds.
That's more than 150 percent of his bodyweight,
and that's pretty incredible.
Klein also squatted with double bodyweight --
without squat stands! He did it the old-
fashioned way -- by standing the barbell on
end, and squatting under it -- and then standing
up from a full, butt to heels deep knee bend --
and then he would perform ten or twenty easy
full depth reps with the weight.
He could do reps in the see-saw press with 100
pound dumbbells -- or with kettlebells of the
same weight.
He was a master of handstand pushups and tiger
bends. he would do handstand pushups while
balanced on a piano bench, going down so low
on each rep that his chest would touch the
bench.
His records in handstand pushups and tiger bends
were as follows:
1. 19 consecutive handstand pushups on a bench
2. 13 consecutive tiger bend pushups
3. a hollow-back handstand pushup with a 75
pound dumbbell strapped to his back
In the latter feat, Klein began by lying face-
down on the floor and then lifted himself up
into a handstand -- with a 75 pound dumbbell
strapped to his back!
Klein also was a certified hero. He rescued a
woman from a burning building. Climbed up a
metal drain and kicked in the window pf her
apartment -- and then dove inside -- raced
through the flames -- carried her back to
the window, and climbed three stories down
to the street -- while carrying the woman!
Based on all that, I think Sig Klein qualifies
as a Dinosaur.
But what about his comment, "Train for shape
and strength will follow" -- what does that
mean?
Does it mean to train for shape and not for
strength?
Absolutely not.
In Klein's day -- and he got started in the Iron
Game right around World War One -- many young men
and boys would do nothing but upper body exercises.
Many of them only trained their arms. Very few of
them ever thought about training their back and
legs. It was the old, "If you can't see it in the
mirror, you don't train it" mentality.
Klein wanted trainees to be STRONG -- and he wanted
them to build their strength by training ALL of
the major muscle groups in the body -- including
the legs and back.
When he urged men to "train for shape" he meant
all-around training -- as opposed to nothing but
arm exercises or nothing but upper body work.
John Grimek had a similar phrase that encompassed
the same general idea. He urged men to train for
"proportionate muscular development."
It's the same idea -- the old-school idea that
you train all the major muscle groups and build
a body that is strong from head to heel -- a
body with NO weak links in the muscular chain --
and a body that both LOOKS strong, and IS
strong.
And frankly, that's well worth striving for.
Anyhow, that was one of the many questions that
came up during the first of the four classes in
the audio-seminar series.
You can still sign up for the class, and listen
to the first class on a download -- and then catch
the three remaining sessions live. Here's the link:
http://www.entheosacademy.com/courses/Dinosaur-Training
By the way, if you attended the live class, shoot
me a short email and let me know how you liked 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. As I mentioned yesterday, the new John Grimek
training course is at the printer, and I'll be mailing
it out -- along with the pre-publication bonuses --
on Monday. The pre-publication special ends on
Wednesday, so if you've been waiting, wait no longer --
it's time for action:
http://brookskubik.com/johngrimek_course.html
P.S. 2. You can read more about Sig Klein -- and
even visit his world famous gym -- in Legacy of
Iron:
http://www.brookskubik.com/legacy_of_iron.html
P.S. 3. My other books and courses -- and my Dinosaur
Training DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Train your entire body.
You want to be strong from head to toe. No weak links!"
-- Brooks Kubik
We had a GREAT first class for my Dinosaur
Training audio-seminar on Saturday. The
class was scheduled for 60 minutes, but
the Dinos had so many questions that we
ran over by more than half an hour.
One of the questions was about old-time
strongman Sig Klein and his famous slogan,
"Train for shape and strength will follow."
Someone wanted to know if that made Sig
Klein a muscle-posing pretty-boy -- or if
Sig Klein was a Dinosaur.
Well, let's look at the facts.
First of all, Klein was a human powerhouse.
He set a professional World record in the
military press with a letter-perfect lift
of 229.5 pounds at a bodyweight of 152 pounds.
That's more than 150 percent of his bodyweight,
and that's pretty incredible.
Klein also squatted with double bodyweight --
without squat stands! He did it the old-
fashioned way -- by standing the barbell on
end, and squatting under it -- and then standing
up from a full, butt to heels deep knee bend --
and then he would perform ten or twenty easy
full depth reps with the weight.
He could do reps in the see-saw press with 100
pound dumbbells -- or with kettlebells of the
same weight.
He was a master of handstand pushups and tiger
bends. he would do handstand pushups while
balanced on a piano bench, going down so low
on each rep that his chest would touch the
bench.
His records in handstand pushups and tiger bends
were as follows:
1. 19 consecutive handstand pushups on a bench
2. 13 consecutive tiger bend pushups
3. a hollow-back handstand pushup with a 75
pound dumbbell strapped to his back
In the latter feat, Klein began by lying face-
down on the floor and then lifted himself up
into a handstand -- with a 75 pound dumbbell
strapped to his back!
Klein also was a certified hero. He rescued a
woman from a burning building. Climbed up a
metal drain and kicked in the window pf her
apartment -- and then dove inside -- raced
through the flames -- carried her back to
the window, and climbed three stories down
to the street -- while carrying the woman!
Based on all that, I think Sig Klein qualifies
as a Dinosaur.
But what about his comment, "Train for shape
and strength will follow" -- what does that
mean?
Does it mean to train for shape and not for
strength?
Absolutely not.
In Klein's day -- and he got started in the Iron
Game right around World War One -- many young men
and boys would do nothing but upper body exercises.
Many of them only trained their arms. Very few of
them ever thought about training their back and
legs. It was the old, "If you can't see it in the
mirror, you don't train it" mentality.
Klein wanted trainees to be STRONG -- and he wanted
them to build their strength by training ALL of
the major muscle groups in the body -- including
the legs and back.
When he urged men to "train for shape" he meant
all-around training -- as opposed to nothing but
arm exercises or nothing but upper body work.
John Grimek had a similar phrase that encompassed
the same general idea. He urged men to train for
"proportionate muscular development."
It's the same idea -- the old-school idea that
you train all the major muscle groups and build
a body that is strong from head to heel -- a
body with NO weak links in the muscular chain --
and a body that both LOOKS strong, and IS
strong.
And frankly, that's well worth striving for.
Anyhow, that was one of the many questions that
came up during the first of the four classes in
the audio-seminar series.
You can still sign up for the class, and listen
to the first class on a download -- and then catch
the three remaining sessions live. Here's the link:
http://www.entheosacademy.com/courses/Dinosaur-Training
By the way, if you attended the live class, shoot
me a short email and let me know how you liked 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. As I mentioned yesterday, the new John Grimek
training course is at the printer, and I'll be mailing
it out -- along with the pre-publication bonuses --
on Monday. The pre-publication special ends on
Wednesday, so if you've been waiting, wait no longer --
it's time for action:
http://brookskubik.com/johngrimek_course.html
P.S. 2. You can read more about Sig Klein -- and
even visit his world famous gym -- in Legacy of
Iron:
http://www.brookskubik.com/legacy_of_iron.html
P.S. 3. My other books and courses -- and my Dinosaur
Training DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Train your entire body.
You want to be strong from head to toe. No weak links!"
-- Brooks Kubik
Please read -- Update on the John Grimek Course!
Hail to the Dinosaurs!
IMPORTANT -- PLS READ!
If you ordered the new John Grimek training
course, please read this shipping update:
1. I goofed. I wanted to get the course out
the door by the end of March, but ran late
because I kept finding and adding more
and more material.
2. I apologize for running late -- but the
good news is, the course is better and more
detailed than I had expected. It covers his
early training, how he trained for weight-
lifting competition, how he trained when
weights weren't available to him (this you
won't believe), his favorite exercises,
training programs he recommended for gaining
weight, training programs he recommended
for losing weight, diet and nutrition tips,
the mental aspects of successful training,
his measurements, his best lifts, and details
about his competitive career in weightlifting
and body-building. So it's pretty darn good --
and pretty darn complete.
3. The course is being printed this week,
along with all of the bonuses -- including
a 12-page mini-course of ADDITIONAL training
tips from John Grimek -- tips I wanted to
share with you, but couldn't fit into the
36-page course.
4. We're going to package all of the orders
and ship them on Monday -- one week from today.
5. So that's the time-line -- the course and
the bonuses ship in one week. Next Monday is
the day.
If you have NOT ordered the course, there's still
time to do so.
The-prepublication special ends on Wed of this
week -- two days from now -- so if you've been
waiting, go ahead and reserve your copy now:
http://brookskubik.com/johngrimek_course.html
Again, I apologize for the delay in getting
the course out the door. I know everyone is
waiting for the course -- and that some of you
are camped by the mail-box -- but don't worry,
it won't be long now.
Yours in strength,
Brooks Kubik
IMPORTANT -- PLS READ!
If you ordered the new John Grimek training
course, please read this shipping update:
1. I goofed. I wanted to get the course out
the door by the end of March, but ran late
because I kept finding and adding more
and more material.
2. I apologize for running late -- but the
good news is, the course is better and more
detailed than I had expected. It covers his
early training, how he trained for weight-
lifting competition, how he trained when
weights weren't available to him (this you
won't believe), his favorite exercises,
training programs he recommended for gaining
weight, training programs he recommended
for losing weight, diet and nutrition tips,
the mental aspects of successful training,
his measurements, his best lifts, and details
about his competitive career in weightlifting
and body-building. So it's pretty darn good --
and pretty darn complete.
3. The course is being printed this week,
along with all of the bonuses -- including
a 12-page mini-course of ADDITIONAL training
tips from John Grimek -- tips I wanted to
share with you, but couldn't fit into the
36-page course.
4. We're going to package all of the orders
and ship them on Monday -- one week from today.
5. So that's the time-line -- the course and
the bonuses ship in one week. Next Monday is
the day.
If you have NOT ordered the course, there's still
time to do so.
The-prepublication special ends on Wed of this
week -- two days from now -- so if you've been
waiting, go ahead and reserve your copy now:
http://brookskubik.com/johngrimek_course.html
Again, I apologize for the delay in getting
the course out the door. I know everyone is
waiting for the course -- and that some of you
are camped by the mail-box -- but don't worry,
it won't be long now.
Yours in strength,
Brooks Kubik
An Old-School Training Program for Dinosaurs!
Hail to the Dinosaurs!
A quick note, and then some training info.
On the note front:
My four-week Dinosaur training audio-seminar
starts tomorrow -- so if you want to join the
class, sign up now:
http://www.entheosacademy.com/courses/Dinosaur-Training
On the training front, I thought you might
enjoy a little bit of old-school iron.
As in, an old-school training program.
Here's an old York training program consisting
of an all-dumbbell workout. It makes a nice change
of pace program, and of course, it's great if you
have no equipment other than a pair of adjustable
plate-loading dumbbells.
1. Thumbs up curl (hammer curl) with two dumbbells
Note: if you prefer, you can do regular dumbbell
curls or alternate dumbbell curls.
2. Two dumbbell press
Note: Perform these in alternate arm style or
simultaneous style.
3. Two dumbbell swing
Note: If you prefer, do the one-hand swing with
one dumbbell. Do one set with the left hand, and
one set with the right hand, and continue for as
many sets as desired.
4. Bent arm pullover with two dumbbells
Note: Use the stiff arm pullover if you prefer.
5. Side bend with one dumbbell
Note: If you prefer, hold one dumbbell overhead
and touch the toe of the opposite foot. Alternate
sides from set to set.
6. Deep knee bend and press with two dumbbells
Note: Hold the dumbbells at your shoulders, perform
a deep knee bend, stand up and press the dumbbells.
Lower the dumbbells to your shoulders, and repeat
for the desired number of reps.
7. One arm dumbbell rowing
Note: Alternate sides from set to set.
8. Two dumbbell bench press, incline press or
floor press
Note: Use one dumbbell and alternate sides if it
is too hard to get two heavy dumbbells into
pressing position.
9. One legged calf raise with heavy dumbbell
Note: Hold the dumbbell in one hand and brace
your other hand on the wall to help maintain
your balance.
10. Two dumbbell clean and press
Note: This is a toughie. Do one clean and one
press on each rep.
11. Sit-up (hold dumbbell on your chest)
Note: Builds STRONG abs.
12. Two dumbbell overhead squats
Note: Another toughie.
For sets and reps, try one to three sets of 8 to
15 reps. Use the same weight on each set or go
up in weight, e.g., do 15/12/10 reps, and add
five pounds to each dumbbell one each set.
It looks easy on paper, but if you work hard, using
perfect form on all of your exercises, and if you
train at a fairly fast pace, you'll get one heck
of a workout.
Give it a try -- and have fun!
Yours in strength,
Brooks Kubik
P.S. Here's the link again for the Dinosaur Training
audio seminar:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 2. For more old-school training programs, see
my Dinosaur Training books, courses and DVD's --
including THE LOST ART OF DUMBBELL TRAINING on
DVD:
http://www.brookskubik.com/products.html
A quick note, and then some training info.
On the note front:
My four-week Dinosaur training audio-seminar
starts tomorrow -- so if you want to join the
class, sign up now:
http://www.entheosacademy.com/courses/Dinosaur-Training
On the training front, I thought you might
enjoy a little bit of old-school iron.
As in, an old-school training program.
Here's an old York training program consisting
of an all-dumbbell workout. It makes a nice change
of pace program, and of course, it's great if you
have no equipment other than a pair of adjustable
plate-loading dumbbells.
1. Thumbs up curl (hammer curl) with two dumbbells
Note: if you prefer, you can do regular dumbbell
curls or alternate dumbbell curls.
2. Two dumbbell press
Note: Perform these in alternate arm style or
simultaneous style.
3. Two dumbbell swing
Note: If you prefer, do the one-hand swing with
one dumbbell. Do one set with the left hand, and
one set with the right hand, and continue for as
many sets as desired.
4. Bent arm pullover with two dumbbells
Note: Use the stiff arm pullover if you prefer.
5. Side bend with one dumbbell
Note: If you prefer, hold one dumbbell overhead
and touch the toe of the opposite foot. Alternate
sides from set to set.
6. Deep knee bend and press with two dumbbells
Note: Hold the dumbbells at your shoulders, perform
a deep knee bend, stand up and press the dumbbells.
Lower the dumbbells to your shoulders, and repeat
for the desired number of reps.
7. One arm dumbbell rowing
Note: Alternate sides from set to set.
8. Two dumbbell bench press, incline press or
floor press
Note: Use one dumbbell and alternate sides if it
is too hard to get two heavy dumbbells into
pressing position.
9. One legged calf raise with heavy dumbbell
Note: Hold the dumbbell in one hand and brace
your other hand on the wall to help maintain
your balance.
10. Two dumbbell clean and press
Note: This is a toughie. Do one clean and one
press on each rep.
11. Sit-up (hold dumbbell on your chest)
Note: Builds STRONG abs.
12. Two dumbbell overhead squats
Note: Another toughie.
For sets and reps, try one to three sets of 8 to
15 reps. Use the same weight on each set or go
up in weight, e.g., do 15/12/10 reps, and add
five pounds to each dumbbell one each set.
It looks easy on paper, but if you work hard, using
perfect form on all of your exercises, and if you
train at a fairly fast pace, you'll get one heck
of a workout.
Give it a try -- and have fun!
Yours in strength,
Brooks Kubik
P.S. Here's the link again for the Dinosaur Training
audio seminar:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 2. For more old-school training programs, see
my Dinosaur Training books, courses and DVD's --
including THE LOST ART OF DUMBBELL TRAINING on
DVD:
http://www.brookskubik.com/products.html
The Worst Training Program in the World!
Hail to the Dinosaurs!
Some research company crunched a bunch of
numbers the other day and came up with a
list of 200 jobs rated from best to worst.
The top rated jobs tend to be tech jobs
where you sit inside and work in front of
a computer screen all day. That got a high
rating because you were in a pleasant work
environment (i.e., inside a modern office
building) and you had a job that involved
little or no physical demands.
The worst-rated job -- the one that was LAST
on the list -- no. 200 -- was pretty amazing.
It was -- get this -- working as a lumberjack!
Why was being a lumberjack rated as the worst
of all jobs?
According to the folks who did the study, it
was because of two things:
1. You were working outside all day.
2. The job required lots of strenuous physical
labor.
Apparently, working outside is a BAD thing --
and strenuous physical labor is also BAD. At
least, that's the way the research company
looked at things.
And that made me think what would happen if
the same research monkeys rated different types
of training programs.
The top-rated workouts would be the easy ones --
the ones where you didn't strain, and didn't
break a sweat. Some form of low intensity, low
impact meditation would probably get the number
one rating.
You'd train in a high-tech, modern gym, with
nothing but chrome-plated, plushly padded
exercise machines. The machines would
be computerized. And yes, there would be
plenty of soft music and your favorite
television show on the big screen plasma TV
in the cardio theater entertainment center.
You'd have personal trainers to tell you what
to do. They'd even count the reps for you to
maske sure you didn't lose count and overdo
things -- -- and they'd be quick to tell you
to "Stop!" if it looked like you might be
getting tired.
From there, we'd move on to the typical bunny
blasting you see at pumper-toner gyms -- and
that would get fairly high ratings -- and
gradually we'd get to things the research
company wouldn't like very much.
Things like strongman training.
Grip training.
Kettlebells.
Heavy dumbbell training.
Olympic weightlifting.
Powerlifting.
Breathing squats.
Death sets.
Old-school bodybuilding the way men like John
Grimek and Reg Park did it.
Anything involving thick handled barbells and
dumbbells.
Anything that causes plenty of "puffing,
panting and perspiring" (to quote Bob Hoffman,
who had the audacity to suggest that the THREE
P's were a sign of a good workout).
And, of course, anything where you train
outside for some or part of your workout would
get severely low marks from the research dudes.
Go around the block with a heavy sandbag or
some heavy dumbbells and you'd end up in the
bottom ten for sure. Maybe even the bottom five.
Dinosaur Training would be at the very bottom
of the list -- just like being a lumberjack is
at the bottom of the jobs list.
And for similar reasons.
"Too hard," they'd say.
"Requires strenuous effort."
"Physically and mentally demanding."
"Requires concentration, focus and determination."
"Tends to be performed in old-school, primitive
training quarters. May even be performed in a
garage -- or a basement -- or in your backyard!"
"No chrome!"
"No mirrors!"
"No personal trainers!"
"Forces you to count your own reps!"
"Builds dangerous, unsightly muscles."
"Strengthens tendons and ligaments."
"Very expensive, because you may need to buy more
barbell plates."
"Tends to be performed by fashion-challenged
individuals who do not wear color-coordinated
designer label workout clothes."
And worst of all:
"May lead to rapid gains in strength, muscle
and power!"
So I guess we all should be feeling pretty bad.
Our training system is going to be rated 200 out
of 200! The worst of the worst!
And if you don't believe me, just ask the research
monkeys!
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 books and courses are right here -- from
DINOSAUR TRAINING to CHALK AND SWEAT to GRAY HAIR
AND BLACK IRON to DINOSAUR BODYWEIGHT TRAINING to
STRENGTH, MUSCLE AND POWER -- and more:
http://www.brookskubik.com/products.html
P.S. 2. We'll be mailing the new John Grimek
course very soon -- so if you want to reserve a
copy and grab the special bonuses, you need
to move fast:
http://brookskubik.com/johngrimek_course.html
P.S. 3. Thought for the Day: "Train for strength,
eat for health and live for life." -- Brooks Kubik
Some research company crunched a bunch of
numbers the other day and came up with a
list of 200 jobs rated from best to worst.
The top rated jobs tend to be tech jobs
where you sit inside and work in front of
a computer screen all day. That got a high
rating because you were in a pleasant work
environment (i.e., inside a modern office
building) and you had a job that involved
little or no physical demands.
The worst-rated job -- the one that was LAST
on the list -- no. 200 -- was pretty amazing.
It was -- get this -- working as a lumberjack!
Why was being a lumberjack rated as the worst
of all jobs?
According to the folks who did the study, it
was because of two things:
1. You were working outside all day.
2. The job required lots of strenuous physical
labor.
Apparently, working outside is a BAD thing --
and strenuous physical labor is also BAD. At
least, that's the way the research company
looked at things.
And that made me think what would happen if
the same research monkeys rated different types
of training programs.
The top-rated workouts would be the easy ones --
the ones where you didn't strain, and didn't
break a sweat. Some form of low intensity, low
impact meditation would probably get the number
one rating.
You'd train in a high-tech, modern gym, with
nothing but chrome-plated, plushly padded
exercise machines. The machines would
be computerized. And yes, there would be
plenty of soft music and your favorite
television show on the big screen plasma TV
in the cardio theater entertainment center.
You'd have personal trainers to tell you what
to do. They'd even count the reps for you to
maske sure you didn't lose count and overdo
things -- -- and they'd be quick to tell you
to "Stop!" if it looked like you might be
getting tired.
From there, we'd move on to the typical bunny
blasting you see at pumper-toner gyms -- and
that would get fairly high ratings -- and
gradually we'd get to things the research
company wouldn't like very much.
Things like strongman training.
Grip training.
Kettlebells.
Heavy dumbbell training.
Olympic weightlifting.
Powerlifting.
Breathing squats.
Death sets.
Old-school bodybuilding the way men like John
Grimek and Reg Park did it.
Anything involving thick handled barbells and
dumbbells.
Anything that causes plenty of "puffing,
panting and perspiring" (to quote Bob Hoffman,
who had the audacity to suggest that the THREE
P's were a sign of a good workout).
And, of course, anything where you train
outside for some or part of your workout would
get severely low marks from the research dudes.
Go around the block with a heavy sandbag or
some heavy dumbbells and you'd end up in the
bottom ten for sure. Maybe even the bottom five.
Dinosaur Training would be at the very bottom
of the list -- just like being a lumberjack is
at the bottom of the jobs list.
And for similar reasons.
"Too hard," they'd say.
"Requires strenuous effort."
"Physically and mentally demanding."
"Requires concentration, focus and determination."
"Tends to be performed in old-school, primitive
training quarters. May even be performed in a
garage -- or a basement -- or in your backyard!"
"No chrome!"
"No mirrors!"
"No personal trainers!"
"Forces you to count your own reps!"
"Builds dangerous, unsightly muscles."
"Strengthens tendons and ligaments."
"Very expensive, because you may need to buy more
barbell plates."
"Tends to be performed by fashion-challenged
individuals who do not wear color-coordinated
designer label workout clothes."
And worst of all:
"May lead to rapid gains in strength, muscle
and power!"
So I guess we all should be feeling pretty bad.
Our training system is going to be rated 200 out
of 200! The worst of the worst!
And if you don't believe me, just ask the research
monkeys!
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 books and courses are right here -- from
DINOSAUR TRAINING to CHALK AND SWEAT to GRAY HAIR
AND BLACK IRON to DINOSAUR BODYWEIGHT TRAINING to
STRENGTH, MUSCLE AND POWER -- and more:
http://www.brookskubik.com/products.html
P.S. 2. We'll be mailing the new John Grimek
course very soon -- so if you want to reserve a
copy and grab the special bonuses, you need
to move fast:
http://brookskubik.com/johngrimek_course.html
P.S. 3. Thought for the Day: "Train for strength,
eat for health and live for life." -- Brooks Kubik
Old School Iron!
Hail to the Dinosaurs!
You can tell quite a bit about how the old-timers
trained just by looking at photos of their equipment,
photos of old-school gyms, and photos of home gyms
from, say, 1890 through 1940 or 1950.
Here's what you saw:
1. Barbells
2. Dumbbells
3. Kettlebells
4. Chinning bars
4a. In some gyms, dipping bars
5. Sit-up boards
6. After 1930, squat stands
7. After 1940, flat benches
And not much else.
The further back in time you go, the cruder
the equipment tended to be. There was a time
when most of the barbells, dumbbells and kettle-
bells were locally made. They tended to be thick
handled and rough. Globe barbells, dumbbells and
kettlebells were much more common than plate-
loading equipment until at least the 1920's.
In fact, there are photos of some famous old gyms
from the 1880 to 1920 period where the equipment
consists entirely of globe barbells, a couple
of globe dumbbells, and some kettlebells and ring
weights. Nothing else.
And these gyms had only a small number of barbells
and dumbbells -- perhaps three to ten barbells of
different weights, and even fewer dumbbells and
kettlebells.
And remember, these were all fixed weight pieces of
equipment. Solid iron. They were not adjustable.
So how would you train if you had (for example),
nothing but a 100 pound barbell, a 150 pound barbell,
a 200 pound barbell, a 50 pound kettlebell, an
80 pound kettlebell, and one each of dumbbells at
50, 60, 80, and 100 pounds?
For starters, you'd undoubtedly focus on a few
basic exercises that you could perform with heavy,
fixed weight equipment: the clean and press, the
press, the push press, the clean and jerk, dumbbell
swings, kettlebell swings, and perhaps curls, rowing
and deadlifts or stiff legged deadlifts.
If you did squats, you'd probably do something like
straddle lifts -- or Hack squats -- or deep knee bends
on your toes. You wouldn't be able to do heavy flat-
footed squats because there would be no way of doing
them without squat stands. And even if you had squat
stands, with nothing but solid iron, fixed weight
barbells, you wouldn't be able to use them very
effectively -- because you'd always be limited by
what you could clean and set on the squat stands.
To progress, you'd have to try to do more reps with
the same weight -- because you couldn't add weight
to your barbell.
So you might do as many reps as possible with your
lightest barbell -- rest awhile -- and then do the
same with the next heavier barbell -- and then try
the next heaviest barbell -- and then do the same
sort of thing with the dumbbells and the kettlebells.
Think about it. An hour or so of nothing but cleans,
swings, presses, and similar movements, performed
with different weights and a wide range of reps.
High reps, medium reps and low reps. Barbells,
dumbbells and kettlebells. Perhaps even some thick
handled equipment.
It sounds pretty primitive by today's standards --
but think of how strong it would make you!
Picture the kind of rugged, muscular development
you'd build with this kind of workout.
You'd actually do much better than most modern
trainees pumping away in their Chrome and Fern
Pleasure Palaces.
Of course, you can still train old-school style
even if you use modern equipment. Just do what
the old-timers did. Basic exercises. Ground-based
training. Barbells, dumbbells and kettlebells. A
variety of different rep ranges.
Simple stuff -- but incredibly, remarkably, supremely
effective.
What are you waiting for? Give it a try!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training: Lost Secrets of Strength and
Development will teach you how to train exactly like
the old-time strongmen:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Dinosaur Bodyweight Training is a complete
course in old-school physical culture:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 3. John Grimek got his start with nothing but a
barbell, a kettlebell and two dumbbells -- and he
became the greatest bodybuilder of his era -- as
well as one of the strongest men in the world. You
can read how he did it in my new John Grimek
training course:
http://brookskubik.com/johngrimek_course.html
P.S. 4. Thought for the day: "Old-school training
builds modern day warriors!" -- Brooks Kubik
You can tell quite a bit about how the old-timers
trained just by looking at photos of their equipment,
photos of old-school gyms, and photos of home gyms
from, say, 1890 through 1940 or 1950.
Here's what you saw:
1. Barbells
2. Dumbbells
3. Kettlebells
4. Chinning bars
4a. In some gyms, dipping bars
5. Sit-up boards
6. After 1930, squat stands
7. After 1940, flat benches
And not much else.
The further back in time you go, the cruder
the equipment tended to be. There was a time
when most of the barbells, dumbbells and kettle-
bells were locally made. They tended to be thick
handled and rough. Globe barbells, dumbbells and
kettlebells were much more common than plate-
loading equipment until at least the 1920's.
In fact, there are photos of some famous old gyms
from the 1880 to 1920 period where the equipment
consists entirely of globe barbells, a couple
of globe dumbbells, and some kettlebells and ring
weights. Nothing else.
And these gyms had only a small number of barbells
and dumbbells -- perhaps three to ten barbells of
different weights, and even fewer dumbbells and
kettlebells.
And remember, these were all fixed weight pieces of
equipment. Solid iron. They were not adjustable.
So how would you train if you had (for example),
nothing but a 100 pound barbell, a 150 pound barbell,
a 200 pound barbell, a 50 pound kettlebell, an
80 pound kettlebell, and one each of dumbbells at
50, 60, 80, and 100 pounds?
For starters, you'd undoubtedly focus on a few
basic exercises that you could perform with heavy,
fixed weight equipment: the clean and press, the
press, the push press, the clean and jerk, dumbbell
swings, kettlebell swings, and perhaps curls, rowing
and deadlifts or stiff legged deadlifts.
If you did squats, you'd probably do something like
straddle lifts -- or Hack squats -- or deep knee bends
on your toes. You wouldn't be able to do heavy flat-
footed squats because there would be no way of doing
them without squat stands. And even if you had squat
stands, with nothing but solid iron, fixed weight
barbells, you wouldn't be able to use them very
effectively -- because you'd always be limited by
what you could clean and set on the squat stands.
To progress, you'd have to try to do more reps with
the same weight -- because you couldn't add weight
to your barbell.
So you might do as many reps as possible with your
lightest barbell -- rest awhile -- and then do the
same with the next heavier barbell -- and then try
the next heaviest barbell -- and then do the same
sort of thing with the dumbbells and the kettlebells.
Think about it. An hour or so of nothing but cleans,
swings, presses, and similar movements, performed
with different weights and a wide range of reps.
High reps, medium reps and low reps. Barbells,
dumbbells and kettlebells. Perhaps even some thick
handled equipment.
It sounds pretty primitive by today's standards --
but think of how strong it would make you!
Picture the kind of rugged, muscular development
you'd build with this kind of workout.
You'd actually do much better than most modern
trainees pumping away in their Chrome and Fern
Pleasure Palaces.
Of course, you can still train old-school style
even if you use modern equipment. Just do what
the old-timers did. Basic exercises. Ground-based
training. Barbells, dumbbells and kettlebells. A
variety of different rep ranges.
Simple stuff -- but incredibly, remarkably, supremely
effective.
What are you waiting for? Give it a try!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training: Lost Secrets of Strength and
Development will teach you how to train exactly like
the old-time strongmen:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Dinosaur Bodyweight Training is a complete
course in old-school physical culture:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 3. John Grimek got his start with nothing but a
barbell, a kettlebell and two dumbbells -- and he
became the greatest bodybuilder of his era -- as
well as one of the strongest men in the world. You
can read how he did it in my new John Grimek
training course:
http://brookskubik.com/johngrimek_course.html
P.S. 4. Thought for the day: "Old-school training
builds modern day warriors!" -- Brooks Kubik
Do More with Less!
Hail to the Dinosaurs!
One of the rules of success in any activity --
or in life in general -- is this:
DO MORE WITH LESS.
I'll give you an example. I remember back to
my high school wrestling days. The very best
wrestlers -- the guys who won state or even
national championships -- always had a bread
and butter move that was unstoppable.
And it was always something simple.
Something you learned at the very beginning
of your career -- a single leg take-down, a
double leg, an arm drag, a duck under, an
arm bar or a cradle. Basic stuff. But it was
stuff that drilled over and over, countless
times until they could do it with incredible
speed and power -- and they used it to win
matches over and over.
One guy who won the state championship did
it with a duck under. I watched him use it
a dozen matches. It was always the same.
Two steps back - his man steps forward --
and POW -- he shot forward so low and fast
that he was behind the other guy before he
could even begin to block him.
That one simple move won it all -- time and
time again.
If you're into the martial arts or you watch
MMA, you know what I'm talking about. You've
seen it over and over.
It's the same in lifting.
If you want to get big and strong -- and I mean
SERIOUSLY big and strong -- you need to stick
to the basics.
Basic exercise. Squats, deadlifts, presses, etc.
Basic set-rep systems: 5 x 5, 5/4/3/2/1, 5/3/1,
etc.
Basic equipment. Barbells, dumbbells, kettle-
bells, pull-up bars, squat racks, benches, grip
blasters, thick bars, and power racks.
If weights are not available, get even more
basic. Train with heavy awkward objects -- or
use bodyweight exercises.
When you stick to the basics, you don't need very
much equipment to get a great workout. You can do
more with less.
You also don't need a long workout that includes
every exercise under the sun. You can do more with
less.
Don't try to make your training more complex. Make
it more simple.
Simple is good. It allows you to concentrate on
what you are doing. To give it 110 percent. To
MASTER every exercise yo do. To make every rep
of every set PERFECT. To optimize the mind-muscle
link. To train with pin-point focus.
The next time you train, make it a QUALITY workout.
Go back to the basics -- but hit them HARD!
Do more with less!
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. Yes, there's still time to reserve your copy
of my new John Grimek training course -- but the
pre-publication special is winding to a close, so
act now:
http://brookskubik.com/johngrimek_course.html
P.S. 2. There's also still time to sign up for
my four week audio seminar on Dinosaur Training.
The course starts on Saturday, so grab your spot
now:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 3. For more about back to basics strength
training and muscle building, grab any of my books
and courses -- or my Dinosaur Training DVD's. You
can find them here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "The skilled archer
needs but one arrow." -- Brooks Kubik
One of the rules of success in any activity --
or in life in general -- is this:
DO MORE WITH LESS.
I'll give you an example. I remember back to
my high school wrestling days. The very best
wrestlers -- the guys who won state or even
national championships -- always had a bread
and butter move that was unstoppable.
And it was always something simple.
Something you learned at the very beginning
of your career -- a single leg take-down, a
double leg, an arm drag, a duck under, an
arm bar or a cradle. Basic stuff. But it was
stuff that drilled over and over, countless
times until they could do it with incredible
speed and power -- and they used it to win
matches over and over.
One guy who won the state championship did
it with a duck under. I watched him use it
a dozen matches. It was always the same.
Two steps back - his man steps forward --
and POW -- he shot forward so low and fast
that he was behind the other guy before he
could even begin to block him.
That one simple move won it all -- time and
time again.
If you're into the martial arts or you watch
MMA, you know what I'm talking about. You've
seen it over and over.
It's the same in lifting.
If you want to get big and strong -- and I mean
SERIOUSLY big and strong -- you need to stick
to the basics.
Basic exercise. Squats, deadlifts, presses, etc.
Basic set-rep systems: 5 x 5, 5/4/3/2/1, 5/3/1,
etc.
Basic equipment. Barbells, dumbbells, kettle-
bells, pull-up bars, squat racks, benches, grip
blasters, thick bars, and power racks.
If weights are not available, get even more
basic. Train with heavy awkward objects -- or
use bodyweight exercises.
When you stick to the basics, you don't need very
much equipment to get a great workout. You can do
more with less.
You also don't need a long workout that includes
every exercise under the sun. You can do more with
less.
Don't try to make your training more complex. Make
it more simple.
Simple is good. It allows you to concentrate on
what you are doing. To give it 110 percent. To
MASTER every exercise yo do. To make every rep
of every set PERFECT. To optimize the mind-muscle
link. To train with pin-point focus.
The next time you train, make it a QUALITY workout.
Go back to the basics -- but hit them HARD!
Do more with less!
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. Yes, there's still time to reserve your copy
of my new John Grimek training course -- but the
pre-publication special is winding to a close, so
act now:
http://brookskubik.com/johngrimek_course.html
P.S. 2. There's also still time to sign up for
my four week audio seminar on Dinosaur Training.
The course starts on Saturday, so grab your spot
now:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 3. For more about back to basics strength
training and muscle building, grab any of my books
and courses -- or my Dinosaur Training DVD's. You
can find them here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "The skilled archer
needs but one arrow." -- Brooks Kubik
Strength Training and the Success Habit
Hail to the Dinosaurs!
Couple of quick things, and then we'll
talk training.
1. The John Grimek Course
Will be mailed this week, not sure when.
Depends on how fast the printer can run
the copies. And yes, there's still time
to reserve your copy and grab the pre-
publication bonuses:
http://brookskubik.com/johngrimek_course.html
2. My Dinosaur Training Seminar
My four-week audio seminar -- a/k/a distance
learning -- on Dinosaur Training starts this
coming Saturday. For details, and to reserve
your spot in the seminar, go here:
http://www.entheosacademy.com/courses/Dinosaur-Training
If you already signed up, please shoot me an
email and give me your name, age and training
experience, how you hears about the course,
what you'd like to get from the course, etc.
Right now we have s fairly small group, so it
will be a Masters Class for those who participate,
with more individual attention than if we had
a huge number of students.
And now -- as they say -- let's talk training.
Last week, we talked about boot camp. And I noted
that the boot camp model -- which relies on the
instructor yelling and shouting to "Run Faster!"
has a fatal flaw.
Namely, it doesn't teach you to be a self-motivator.
It teaches you to rely on external motivation.
That's fine for beginners, but a good coach -- a
good teacher -- a good instructor -- knows that
you need to learn how to self-motivate. And that
becomes part of the process.
Strength training is an interesting and unique
activity. You work incredibly hard -- and sometimes
you really have to push yourself -- and if you can't,
or won't, then you won't be very successful.
If you think about it, there are very few activities
where EFFORT is so directly related to success. You
can't sweet talk a barbell. You either lift it, or
you don't.
As a result, strength training has a unique ability
to increase your mental strength just as much as it
increases your physical strength. Do it right, and
you'll develop your power of concentration to a
degree far above that of the average person. Do it
right, and you'll increase your self-confidence,
your initiative, and your determination. Do
it right, and you'll increase your self-control.
Do your training the right way, by setting goals
and working inexorably toward their accomplishment.
When you do, you'll develop what I call The Success
Habit -- which is nothing more nor less than a
supreme belief in your ability to achieve your
goals.That's something that most people don't
have -- and it's one of the most important benefits
of your training.
So when you train, and it gets tough -- remember this:
Tough is good.
Tough is what you want.
Tough is what makes you strong.
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. Here's the link for the John Grimek course:
http://brookskubik.com/johngrimek_course.html
P.S. 2. Here's the link for the Dinosaur Training
distance learning seminar:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 3. And here's the link to my other books, courses,
DVD's and Dinosaur Training goodies:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Set a goal, achieve the
goal, and set another one. That's how it works." --
Brooks Kubik
Couple of quick things, and then we'll
talk training.
1. The John Grimek Course
Will be mailed this week, not sure when.
Depends on how fast the printer can run
the copies. And yes, there's still time
to reserve your copy and grab the pre-
publication bonuses:
http://brookskubik.com/johngrimek_course.html
2. My Dinosaur Training Seminar
My four-week audio seminar -- a/k/a distance
learning -- on Dinosaur Training starts this
coming Saturday. For details, and to reserve
your spot in the seminar, go here:
http://www.entheosacademy.com/courses/Dinosaur-Training
If you already signed up, please shoot me an
email and give me your name, age and training
experience, how you hears about the course,
what you'd like to get from the course, etc.
Right now we have s fairly small group, so it
will be a Masters Class for those who participate,
with more individual attention than if we had
a huge number of students.
And now -- as they say -- let's talk training.
Last week, we talked about boot camp. And I noted
that the boot camp model -- which relies on the
instructor yelling and shouting to "Run Faster!"
has a fatal flaw.
Namely, it doesn't teach you to be a self-motivator.
It teaches you to rely on external motivation.
That's fine for beginners, but a good coach -- a
good teacher -- a good instructor -- knows that
you need to learn how to self-motivate. And that
becomes part of the process.
Strength training is an interesting and unique
activity. You work incredibly hard -- and sometimes
you really have to push yourself -- and if you can't,
or won't, then you won't be very successful.
If you think about it, there are very few activities
where EFFORT is so directly related to success. You
can't sweet talk a barbell. You either lift it, or
you don't.
As a result, strength training has a unique ability
to increase your mental strength just as much as it
increases your physical strength. Do it right, and
you'll develop your power of concentration to a
degree far above that of the average person. Do it
right, and you'll increase your self-confidence,
your initiative, and your determination. Do
it right, and you'll increase your self-control.
Do your training the right way, by setting goals
and working inexorably toward their accomplishment.
When you do, you'll develop what I call The Success
Habit -- which is nothing more nor less than a
supreme belief in your ability to achieve your
goals.That's something that most people don't
have -- and it's one of the most important benefits
of your training.
So when you train, and it gets tough -- remember this:
Tough is good.
Tough is what you want.
Tough is what makes you strong.
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. Here's the link for the John Grimek course:
http://brookskubik.com/johngrimek_course.html
P.S. 2. Here's the link for the Dinosaur Training
distance learning seminar:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 3. And here's the link to my other books, courses,
DVD's and Dinosaur Training goodies:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Set a goal, achieve the
goal, and set another one. That's how it works." --
Brooks Kubik
Questions and Answers re: the John Grimek Training Course!
I've been getting a ton of questions about
the new John Grimek course -- which is going
to be volume II in my series of courses titled
History's Strongest Men and How They Trained.
So let me answer a few of the most common
questions:
Q. What are the special bonuses if you order
during the pre-publication special?
A. Let's keep some of them a secret for now --
just to make it more fun when you open your
package.
But one of them is a 12-page mini-course. So
you're going to get a 36-page course PLUS
another 12 pages of info.
Q. When will the course be mailed?
A. It's at the printer now, and it should be
printed and ready to mail sometime during the
coming week.
Q. Is there still time to ask for an autograph?
A. Yes -- but obviously, the sooner the better!
Q. When does the pre-publication special end?
A. When I get the courses from the printer -
so if you want to order and get the pre-
publication bonuses, do it now.
Q. Does the Grimek course include photos?
A. Of course it does! So does the 12-page
mini-course that I'm including as one of the
special bonuses.
Q. Does the course cover Grimek's career as
a weightlifter?
A. Absolutely! People tend to think of Grimek
as a bodybuilder, but he had one heck of a
career as a weightlifter.In fact, he entered
more weightlifting contests than bodybuilding
contests -- and in his prime, he was one of
the strongest men in the world.
To this day, Grimek is the only man in history
to win the Mr. America contest AND represent the
USA in weightlifting in the Olympic Games and
at the World Championships. And I don't think
anyone else is ever going to match that.
Q. Is there still time to add to my order and
save on shipping and handling?
A. Absolutely, and it makes sense to do so --
especially for overseas readers. Shoot me an
email and let me know what you'd like to add.
I think that covers the most common questions --
but if you have one that I missed, shoot me an
email.
Otherwise, have a great day and a great weekend,
and if you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. You can reserve your copy of the new John
Grimek course (and the special bonuses) right
here:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses are here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Train hard, be
happy and live long." -- Brooks Kubik
the new John Grimek course -- which is going
to be volume II in my series of courses titled
History's Strongest Men and How They Trained.
So let me answer a few of the most common
questions:
Q. What are the special bonuses if you order
during the pre-publication special?
A. Let's keep some of them a secret for now --
just to make it more fun when you open your
package.
But one of them is a 12-page mini-course. So
you're going to get a 36-page course PLUS
another 12 pages of info.
Q. When will the course be mailed?
A. It's at the printer now, and it should be
printed and ready to mail sometime during the
coming week.
Q. Is there still time to ask for an autograph?
A. Yes -- but obviously, the sooner the better!
Q. When does the pre-publication special end?
A. When I get the courses from the printer -
so if you want to order and get the pre-
publication bonuses, do it now.
Q. Does the Grimek course include photos?
A. Of course it does! So does the 12-page
mini-course that I'm including as one of the
special bonuses.
Q. Does the course cover Grimek's career as
a weightlifter?
A. Absolutely! People tend to think of Grimek
as a bodybuilder, but he had one heck of a
career as a weightlifter.In fact, he entered
more weightlifting contests than bodybuilding
contests -- and in his prime, he was one of
the strongest men in the world.
To this day, Grimek is the only man in history
to win the Mr. America contest AND represent the
USA in weightlifting in the Olympic Games and
at the World Championships. And I don't think
anyone else is ever going to match that.
Q. Is there still time to add to my order and
save on shipping and handling?
A. Absolutely, and it makes sense to do so --
especially for overseas readers. Shoot me an
email and let me know what you'd like to add.
I think that covers the most common questions --
but if you have one that I missed, shoot me an
email.
Otherwise, have a great day and a great weekend,
and if you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. You can reserve your copy of the new John
Grimek course (and the special bonuses) right
here:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses are here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Train hard, be
happy and live long." -- Brooks Kubik
DINOSAUR TRAINING VS. BOOT CAMP
Hail to the Dinosaurs!
We live by a park, which is great -- except
when the 6:00 a.m. Boot Camp wakes us up
with the drill sergeant fitness pro yelling
and screaming to "Go faster!" and blowing
her whistle like she was signalling a
five-alarm fire.
Now, I have nothing against Boot Camps or
similar outdoor fitness programs, and I'm
sure they do lots of good for the people
who try them. But it's a much different
thing than what I like to do -- and it's
a much different thing than Dino style
strength training and muscle building.
And I'm not talking about the difference
between heavy iron and running laps in the
park. There's a much more fundamental
difference.
Dinosaurs are self-motivators.
They don't need someone shouting at them,
and they don't need someone blowing a
whistle.
In fact, that's the exact opposite of what
a Dinosaur needs.
One of the most important keys to successful
strength training is CONCENTRATION. That's
true whether you're doing powerlifting,
Olympic lifting, heavy barbell and dumbbell
work, grip work, Dino Style bodyweight
training, strongman training with heavy,
awkward objects or anything else where
the goal is to develop strength and power.
You need to concentrate.
You need to focus.
You need to eliminate all distractions.
You need quiet, not noise -- or you need to
block out the noise.
That's why so many Dinos enjoy training at
home, in their garage, their basement or
their backyard. It's quiet. There are no
distractions. They can concentrate.
The Boot Camp environment is nothing but
noise -- and nothing but distraction. And
although the folks in the Boot Camp are
getting a good cardio workout, they're
not learning how to concentrate -- and
they're not developing the mind-muscle
link.
It would actually be better for them if
the instructor stopped shouting at them.
The park is pretty quiet at 6:00 in the
morning, and you can go very deep when
the only noise is the sun coming up over
the hill and the sound of your own
breathing.
In addition, if they had to push themselves
(instead of being pushed by the instructor),
they'd start to develop some very serious
levels of guts, grit and determination --
and guts, grit and determination are good
things.
Kim Wood used that sort of approach when he
was the Strength Coach for the Cincinnati
Bengals.
He didn't stand there and yell at the players
to "Get one more rep!"
That would be too easy for them.
He told them what to do, and then he let them
get there on their own.
And that was very important. After all, a
player is alone when he's on the field --
and he needs to know how to reach inside
himself and find that last little bit of
strength or speed or endurance.
So Boot Camp is fine -- but if they made it
a little more Dino, it would be a heck of a
lot better.
And besides, if that's how they ran the
Boot Camp, I could get an extra half hour
of sleep!
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 four-week distance learning course
on Dinosaur Training begins on Saturday,
April 14. You can reserve your spot right
here:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 2. The new John Grimek course is at the
printer, and will be mailed next week -- and it's
looking great. You can reserve a copy right here --
and if you act now, you'll get the pre-publication
bonuses when we send you your course:
http://brookskubik.com/johngrimek_course.html
P.S. 3. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "A champion knows how
to dig deep. To be a champion, train to develop
that ability." -- Brooks Kubik
We live by a park, which is great -- except
when the 6:00 a.m. Boot Camp wakes us up
with the drill sergeant fitness pro yelling
and screaming to "Go faster!" and blowing
her whistle like she was signalling a
five-alarm fire.
Now, I have nothing against Boot Camps or
similar outdoor fitness programs, and I'm
sure they do lots of good for the people
who try them. But it's a much different
thing than what I like to do -- and it's
a much different thing than Dino style
strength training and muscle building.
And I'm not talking about the difference
between heavy iron and running laps in the
park. There's a much more fundamental
difference.
Dinosaurs are self-motivators.
They don't need someone shouting at them,
and they don't need someone blowing a
whistle.
In fact, that's the exact opposite of what
a Dinosaur needs.
One of the most important keys to successful
strength training is CONCENTRATION. That's
true whether you're doing powerlifting,
Olympic lifting, heavy barbell and dumbbell
work, grip work, Dino Style bodyweight
training, strongman training with heavy,
awkward objects or anything else where
the goal is to develop strength and power.
You need to concentrate.
You need to focus.
You need to eliminate all distractions.
You need quiet, not noise -- or you need to
block out the noise.
That's why so many Dinos enjoy training at
home, in their garage, their basement or
their backyard. It's quiet. There are no
distractions. They can concentrate.
The Boot Camp environment is nothing but
noise -- and nothing but distraction. And
although the folks in the Boot Camp are
getting a good cardio workout, they're
not learning how to concentrate -- and
they're not developing the mind-muscle
link.
It would actually be better for them if
the instructor stopped shouting at them.
The park is pretty quiet at 6:00 in the
morning, and you can go very deep when
the only noise is the sun coming up over
the hill and the sound of your own
breathing.
In addition, if they had to push themselves
(instead of being pushed by the instructor),
they'd start to develop some very serious
levels of guts, grit and determination --
and guts, grit and determination are good
things.
Kim Wood used that sort of approach when he
was the Strength Coach for the Cincinnati
Bengals.
He didn't stand there and yell at the players
to "Get one more rep!"
That would be too easy for them.
He told them what to do, and then he let them
get there on their own.
And that was very important. After all, a
player is alone when he's on the field --
and he needs to know how to reach inside
himself and find that last little bit of
strength or speed or endurance.
So Boot Camp is fine -- but if they made it
a little more Dino, it would be a heck of a
lot better.
And besides, if that's how they ran the
Boot Camp, I could get an extra half hour
of sleep!
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 four-week distance learning course
on Dinosaur Training begins on Saturday,
April 14. You can reserve your spot right
here:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 2. The new John Grimek course is at the
printer, and will be mailed next week -- and it's
looking great. You can reserve a copy right here --
and if you act now, you'll get the pre-publication
bonuses when we send you your course:
http://brookskubik.com/johngrimek_course.html
P.S. 3. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "A champion knows how
to dig deep. To be a champion, train to develop
that ability." -- Brooks Kubik
A Thank You and A Training Update
Hail to the Dinosaurs!
Let me begin with a big THANK YOU to
everyone who responded to my question
about the four-week Dinosaur Training
class (presented as an audio seminar).
Many of you said you prefer books
and courses to audio programs -- which
I can certainly understand, being an
ink on paper guy myself.
Others said you wouldn't be able to
make all four sessions, and that's
understandable as well.
Several of you said you wanted to
participate, but were in a bit of
a wampum crush right now -- so I talked
to the Entheos folks, and we've dropped
back to the original Early Dino Special.
So the tuition only runs fifty clams.
Not much wampum, and I hope it helps
for any who are interested.
Those who signed up for one hundred
claims will get a refund of fifty clams.
It looks like it will be a small class,
so that gives those in the class more
time for questions of their own. I guess
it will be more like a Masters Class with
lots of one on one attention -- which is
great!
And as I said yesterday, if it's not your
cup of tea, that's fine.
But if you ARE interested, and you like the
idea of fifty clams for tuition, here's the
link:
http://www.entheosacademy.com/courses/Dinosaur-Training
So, that's that, and now let's talk training.
I absolutely killed my shoulder a few weeks
ago doing some things I haven't done for awhile.
The first workout hurt -- the next one HURT --
and the one after that HURT DOUBLE.
And before you knew it, I was walking around with
a shoulder so sore I could barely comb my hair.
So, part of the lesson is -- if you're an older
Dino, be careful when you try new exercises (even
if you used to do them all the time) -- and if
it hurts, you might want to re-think things. NOT
DOING the stuff that hurts is ALWAYS an option.
Anyhow, it was a major pain, and I was grumbling
and being in a bad mood about it. I scheduled an
appointment with a sports-oriented chiropractor,
but he has an on-line scheduling system, and
being an old-fashioned ink on paper guy, I set
it for a week down the road instead of the next
day, as I had intended.
BTW, the chiropractor used to have an office at
a Crossfit box, which was probably great for
business.
But to continue with my story -- I was sore and
stiff and tight and I tried to work it out, and
nothing worked very well. Grumble, grumble.
The next day, I went out to do more of the "work
it out" stuff, and then I just said, "To heck with
this!" -- and I did a workout of nothing but light
power snatches up to about 70 percent of max.
The shoulder was tight at first, but got looser
and looser as i did my sets. By the time I finished,
it actually felt better than it had felt in weeks.
And that night, for the first time in a long time,
I was able to sleep through the night without
shoulder pain waking me up.
The next day, I felt pretty good -- and although
the shoulder is not 100 percent yet, it's doing
enormously better.
That's interesting, because most people would think
that power snatches would hurt rather than help a
sore shoulder. But in my case, they helped.
Now, everyone is different, and every shoulder
injury is different -- and I'm not a medical
professional, and this is not medical advice.
I'm just sharing an account of something that
worked for me. It may or may not work for anyone
else -- and for some injuries, it would probably
be a very bad idea.
One take away from this is that the Olympic style
movements seem to help my mobility and flexibility.
And at age 55, that's as important as strength,
power and muscle mass. You want all of them. (You
also want to be as lean as possible, but that's
another topic for another day.)
Anyhow, I hit power snatches again last night and
worked up to 80 percent of max, and my shoulder
still feels pretty good.
Guess I'll keep doing power snatches.
That's the report from Dino HQ. 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. Here's the link again for the four week Dinosaur
Training class:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 2. Dings and dents are part of the game for
older lifters -- but you want to avoid them as much as
possible, and you want to know how to work around them
or get past them. GRAY HAIR AND BLACK IRON will help --
it's the only book available that deals with serious
lifting for older trainees -- and it's required reading
for anyone over the age of 40:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 3. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Iron rusts when it lays
around. So do people." -- Brooks Kubik
Let me begin with a big THANK YOU to
everyone who responded to my question
about the four-week Dinosaur Training
class (presented as an audio seminar).
Many of you said you prefer books
and courses to audio programs -- which
I can certainly understand, being an
ink on paper guy myself.
Others said you wouldn't be able to
make all four sessions, and that's
understandable as well.
Several of you said you wanted to
participate, but were in a bit of
a wampum crush right now -- so I talked
to the Entheos folks, and we've dropped
back to the original Early Dino Special.
So the tuition only runs fifty clams.
Not much wampum, and I hope it helps
for any who are interested.
Those who signed up for one hundred
claims will get a refund of fifty clams.
It looks like it will be a small class,
so that gives those in the class more
time for questions of their own. I guess
it will be more like a Masters Class with
lots of one on one attention -- which is
great!
And as I said yesterday, if it's not your
cup of tea, that's fine.
But if you ARE interested, and you like the
idea of fifty clams for tuition, here's the
link:
http://www.entheosacademy.com/courses/Dinosaur-Training
So, that's that, and now let's talk training.
I absolutely killed my shoulder a few weeks
ago doing some things I haven't done for awhile.
The first workout hurt -- the next one HURT --
and the one after that HURT DOUBLE.
And before you knew it, I was walking around with
a shoulder so sore I could barely comb my hair.
So, part of the lesson is -- if you're an older
Dino, be careful when you try new exercises (even
if you used to do them all the time) -- and if
it hurts, you might want to re-think things. NOT
DOING the stuff that hurts is ALWAYS an option.
Anyhow, it was a major pain, and I was grumbling
and being in a bad mood about it. I scheduled an
appointment with a sports-oriented chiropractor,
but he has an on-line scheduling system, and
being an old-fashioned ink on paper guy, I set
it for a week down the road instead of the next
day, as I had intended.
BTW, the chiropractor used to have an office at
a Crossfit box, which was probably great for
business.
But to continue with my story -- I was sore and
stiff and tight and I tried to work it out, and
nothing worked very well. Grumble, grumble.
The next day, I went out to do more of the "work
it out" stuff, and then I just said, "To heck with
this!" -- and I did a workout of nothing but light
power snatches up to about 70 percent of max.
The shoulder was tight at first, but got looser
and looser as i did my sets. By the time I finished,
it actually felt better than it had felt in weeks.
And that night, for the first time in a long time,
I was able to sleep through the night without
shoulder pain waking me up.
The next day, I felt pretty good -- and although
the shoulder is not 100 percent yet, it's doing
enormously better.
That's interesting, because most people would think
that power snatches would hurt rather than help a
sore shoulder. But in my case, they helped.
Now, everyone is different, and every shoulder
injury is different -- and I'm not a medical
professional, and this is not medical advice.
I'm just sharing an account of something that
worked for me. It may or may not work for anyone
else -- and for some injuries, it would probably
be a very bad idea.
One take away from this is that the Olympic style
movements seem to help my mobility and flexibility.
And at age 55, that's as important as strength,
power and muscle mass. You want all of them. (You
also want to be as lean as possible, but that's
another topic for another day.)
Anyhow, I hit power snatches again last night and
worked up to 80 percent of max, and my shoulder
still feels pretty good.
Guess I'll keep doing power snatches.
That's the report from Dino HQ. 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. Here's the link again for the four week Dinosaur
Training class:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 2. Dings and dents are part of the game for
older lifters -- but you want to avoid them as much as
possible, and you want to know how to work around them
or get past them. GRAY HAIR AND BLACK IRON will help --
it's the only book available that deals with serious
lifting for older trainees -- and it's required reading
for anyone over the age of 40:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 3. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Iron rusts when it lays
around. So do people." -- Brooks Kubik
John Grimek's Big Mistake!
Hail to the Dinosaurs!
Been getting some very interesting and
informative feedback from Dinos in re
response to the question in my earlier
email -- so thanks to everyone who
took the time to respond.
In other Dino news -- I sent the manuscript
of the new John Grimek training course to
the printer about an hour ago. So, as they
say -- it won't be long now!
If you have not reserved your copy of the
new course, do it now so that you get the
special bonuses when we fill the orders:
http://brookskubik.com/johngrimek_course.html
Also -- if you ordered the course and you
want me to sign it for you and you FORGOT
to ask for an autograph -- shoot me an
email and ask me to sign your course.
I'm always honored to sign books or courses
for readers, and there's no charge for doing
so.
Speaking of Grimek -- a funny story.
I told you yesterday that he started training
with his older brother's barbell set.
This was after his older brother had moved
away to work an out of town job.
So John had the barbell and the Milo courses
that came with it, but no one to instruct him.
He read the course and started training.
He read that you were supposed to add reps
and then add weight and reduce the reps and
start over again.
But he missed the part about training three
times per week!
So there he was, hitting it hard and heavy,
and training EVERY DAY and trying to do more
and more every time he trained.
After three weeks of this, he had bags under
his eyes bigger than he was!
Luckily, his brother came back home for the
weekend and set him straight -- and once he
started training, he started to make some
progress.
So everyone, it seems, gets it wrong at the
beginning -- even the ones who go on to become
Iron Game legends.
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. Chalk and Sweat would have been awfully
good for John Grimek when he got started in his
training. Matter of fact, it's pretty darn good
for any beginner -- or any intermediate -- or
any advanced trainee:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. Ditto for Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 3. Here's the link for the new John Grimek
training course:
http://brookskubik.com/johngrimek_course.html
P.S. 4. Thought for the Day: "Everyone starts
strong. The trick is to finish strong." -- Brooks
Kubik
Been getting some very interesting and
informative feedback from Dinos in re
response to the question in my earlier
email -- so thanks to everyone who
took the time to respond.
In other Dino news -- I sent the manuscript
of the new John Grimek training course to
the printer about an hour ago. So, as they
say -- it won't be long now!
If you have not reserved your copy of the
new course, do it now so that you get the
special bonuses when we fill the orders:
http://brookskubik.com/johngrimek_course.html
Also -- if you ordered the course and you
want me to sign it for you and you FORGOT
to ask for an autograph -- shoot me an
email and ask me to sign your course.
I'm always honored to sign books or courses
for readers, and there's no charge for doing
so.
Speaking of Grimek -- a funny story.
I told you yesterday that he started training
with his older brother's barbell set.
This was after his older brother had moved
away to work an out of town job.
So John had the barbell and the Milo courses
that came with it, but no one to instruct him.
He read the course and started training.
He read that you were supposed to add reps
and then add weight and reduce the reps and
start over again.
But he missed the part about training three
times per week!
So there he was, hitting it hard and heavy,
and training EVERY DAY and trying to do more
and more every time he trained.
After three weeks of this, he had bags under
his eyes bigger than he was!
Luckily, his brother came back home for the
weekend and set him straight -- and once he
started training, he started to make some
progress.
So everyone, it seems, gets it wrong at the
beginning -- even the ones who go on to become
Iron Game legends.
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. Chalk and Sweat would have been awfully
good for John Grimek when he got started in his
training. Matter of fact, it's pretty darn good
for any beginner -- or any intermediate -- or
any advanced trainee:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. Ditto for Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 3. Here's the link for the new John Grimek
training course:
http://brookskubik.com/johngrimek_course.html
P.S. 4. Thought for the Day: "Everyone starts
strong. The trick is to finish strong." -- Brooks
Kubik
A Question for the Dinosaurs -- Pls Respond!
Hail to the Dinosaurs!
I need your help. Specifically,your feedback.
I've been asked to do a special distance
learning program for an outfit called Entheos.
It's a pretty cool concept.
They find experts in various aspects of optimal
living, including, of course,diet and exercise,
health and nutrition, and they hire them as
special teachers for audio lectures that last
anywhere from one to two hours per session.
The teacher decides how many sessions to use
to cover the course material.
They have an all-star line-up of teachers -- I
have books in my library written by several of
them. The most recent was Mike Mahler, the
kettlebell expert. He just did a four week
program on Optimizing Your Hormones.
At Mike's recommendation, Entheos asked me to
do a program on Dinosaur Training. So I'm
going to do a four week program, starting on
Saturday April 14 -- and we're going to cover
Dinosaur Training. Each session will be at least
one hour long, and if we're on a roll, they may
go longer. I've been told that Mike Mahler would
get into Q and A with the class and run 90 minutes
to two hours in some of his sessions -- and I'll
do the same if there's enough interaction going
on. Once I get talking about strength training,
it's s hard to shut me up. And if you have a
question, I'm darn well going to answer it.
This is NOT an audio seminar. It's a LIVE long
distance learning opportunity. You listen on the
phone or on your computer, and you can call in and
ask questions LIVE -- and I'll answer them LIVE.
So it's completely inter-active, with back and
forth discussions -- in real time. In other words,
it's just like doing a live seminar -- except I can't
do live seminars with every Dino in every town and
city across the world. But with distance learning,
I can bring every single one of you a live seminar.
(Note: Of course, if you miss one of the live programs,
you can download it later -- IF you are part of the
class. The downloads are only available to those who
sign up for the class.)
In addition -- a live seminar is expensive. I have to
cover the cost of travel, hotel, meals, and any charges
to rent a facility. So the tuition is always going to
be fairly steep for a live seminar. (Worth it -- but
steep.)
Distance learning doesn't involve travel expenses --
so the tuition is much, much lower.
Now, frankly, if I had had the opportunity to do this
sort of thing with someone like (for example) Bradley
J. Steiner, John McCallum or Harry Paschall "back in
the day" I would have jumped on the opportunity.
And that's what I thought would happen with this
opportunity. I thought the Dinos would jump on it.
But for some reason, that's not happening. And I
don't know why. I don't know if I'm not explaining
this well enough -- or if you want books and courses
but you don't want a live program -- or if you're
not sure how it works -- or if you're afraid I'm going
to give a pop quiz to everyone who signs up for the
program (don't worry -- I'm not!).
So here's the link. Please read it through, and if
you're interested, go ahead and sign up. If you have
a question, shoot me an email. If it's not your cup
of tea, pls shoot me an email and tell me why. I won't
be offended -- but I'm really puzzled.
The link for the Entheos Dinosaur training class is
right here:
http://www.entheosacademy.com/courses/Dinosaur-Training
Thanks for reading, and thanks to everyone who has
reserved a spot in the class -- and thanks in advance
to everyone else who signs up for the program.
Yours in strength,
Brooks Kubik
P.S. Here's the link again -- and remember, if you look
it over and it's just not your thing, shoot me an email
and tell me why!
http://www.entheosacademy.com/courses/Dinosaur-Training
I need your help. Specifically,your feedback.
I've been asked to do a special distance
learning program for an outfit called Entheos.
It's a pretty cool concept.
They find experts in various aspects of optimal
living, including, of course,diet and exercise,
health and nutrition, and they hire them as
special teachers for audio lectures that last
anywhere from one to two hours per session.
The teacher decides how many sessions to use
to cover the course material.
They have an all-star line-up of teachers -- I
have books in my library written by several of
them. The most recent was Mike Mahler, the
kettlebell expert. He just did a four week
program on Optimizing Your Hormones.
At Mike's recommendation, Entheos asked me to
do a program on Dinosaur Training. So I'm
going to do a four week program, starting on
Saturday April 14 -- and we're going to cover
Dinosaur Training. Each session will be at least
one hour long, and if we're on a roll, they may
go longer. I've been told that Mike Mahler would
get into Q and A with the class and run 90 minutes
to two hours in some of his sessions -- and I'll
do the same if there's enough interaction going
on. Once I get talking about strength training,
it's s hard to shut me up. And if you have a
question, I'm darn well going to answer it.
This is NOT an audio seminar. It's a LIVE long
distance learning opportunity. You listen on the
phone or on your computer, and you can call in and
ask questions LIVE -- and I'll answer them LIVE.
So it's completely inter-active, with back and
forth discussions -- in real time. In other words,
it's just like doing a live seminar -- except I can't
do live seminars with every Dino in every town and
city across the world. But with distance learning,
I can bring every single one of you a live seminar.
(Note: Of course, if you miss one of the live programs,
you can download it later -- IF you are part of the
class. The downloads are only available to those who
sign up for the class.)
In addition -- a live seminar is expensive. I have to
cover the cost of travel, hotel, meals, and any charges
to rent a facility. So the tuition is always going to
be fairly steep for a live seminar. (Worth it -- but
steep.)
Distance learning doesn't involve travel expenses --
so the tuition is much, much lower.
Now, frankly, if I had had the opportunity to do this
sort of thing with someone like (for example) Bradley
J. Steiner, John McCallum or Harry Paschall "back in
the day" I would have jumped on the opportunity.
And that's what I thought would happen with this
opportunity. I thought the Dinos would jump on it.
But for some reason, that's not happening. And I
don't know why. I don't know if I'm not explaining
this well enough -- or if you want books and courses
but you don't want a live program -- or if you're
not sure how it works -- or if you're afraid I'm going
to give a pop quiz to everyone who signs up for the
program (don't worry -- I'm not!).
So here's the link. Please read it through, and if
you're interested, go ahead and sign up. If you have
a question, shoot me an email. If it's not your cup
of tea, pls shoot me an email and tell me why. I won't
be offended -- but I'm really puzzled.
The link for the Entheos Dinosaur training class is
right here:
http://www.entheosacademy.com/courses/Dinosaur-Training
Thanks for reading, and thanks to everyone who has
reserved a spot in the class -- and thanks in advance
to everyone else who signs up for the program.
Yours in strength,
Brooks Kubik
P.S. Here's the link again -- and remember, if you look
it over and it's just not your thing, shoot me an email
and tell me why!
http://www.entheosacademy.com/courses/Dinosaur-Training
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