A Complete Guide to Effective Barbell Training

Hail to the Dinosaurs!

If you missed yesterday's bombshell
announcement, here it is again:

Bill Hinbern has just released a
reprint of one of the very best
weight training books ever written.

It was my personal favorite when I
was a in high school. I read it over
and over until I had pretty much
memorized the entire book.

The author was Bradley J. Steiner --
who ranks as one of the all-time great
writers in the history of the Iron

The title of the book was pretty

A Complete Guide to Effective Barbell

Peary Rader, the founder of Iron Man
magazine and the editor and publisher
of the magazine for 50 years, printed
and sold the book. I bought my copy
from Peary Rader.

I don't know how many copies Peary
printed, but it probably wasn't very
many. Once they were sold, that was it.

The book went out of print and it has
been out of print for almost 30 years.

It was so rare that you simply could
not find a copy.


It was like the fabled Lost Dutchman
Gold Mine out in the desert -- incredibly
valuable, but impossible to find.

But that's all over and done with.

The book is back -- courtesy of Bill
Hinbern, who has just done a great looking
reprint edition -- with full authorization,
I might add -- and that means you can do
TODAY what I did when I was back in high
school so many years ago -- you can grab,
read and benefit enormously from A Complete
Guide to Effective Barbell Training.

Go here to order your copy:


Yous in strength,

Brooks Kubik

P.S. You can find Dinosaur Training and all of my
other books and courses right here:


P.S. 2. Thought for the Day: "A good barbell,
a few good books, and you're set for life."
-- Brooks Kubik

It's Back -- A Great Book for Dinosaurs!

Hail to the Dinosaurs!

I'll keep this short.

I have some big news for you.

When I was a kid, my favorite
Iron Game author, bar none, was
Bradley J. Steiner.

Steiner's best book was A Complete
Guide to Effective Barbell Training.

It's been out of print for something
like 30 years -- and impossible to
find, because no one who has a copy
will part with it.

But guess what?

That just changed.

My buddy Bill Hinbern has just published
a terrific new edition of Steiner's book --
with Steiner's permission and approval --
so it's a fully authorized edition --
and it's available right here:


Do not delay -- head over to Bill's website
and grab your copy today. They're printed
and ready to ship!

Yours in strength,

Brooks Kubik

P.S. If you want to know why I think so
highly of Brad Steiner, read the final
chapter of Dinosaur Training:


P.S. 2. Here's the link again for Brad
Steiner's Complete Guide to Effective
Barbell Training:


P.S. 3. Thought for the Day: "Great books
live forever." -- Brooks Kubik

How to Train in an Ice-Box!

Hail to the Dinosaurs!

It was cold all day yesterday, and the
garage was an ice-box when I went out
to train.

I cranked up the small space heater,
but it was like dropping a single match
into a snow drift -- or pouring a cup of
water into the ocean. Not much effect.

But things were fine. I was wearing heavy
sweats (double sweats on top), and I even
had my old black knitted hat on. First time
this year that I had to break out the hat.

I started slow and easy, got warmed up and
loose, and started lifting.

And despite the cold, and the late hour,
I had a great workout.

Trudi often asks why I don't join a gym in
the wintertime.

Well, there are lots of reasons.

For one thing, It's hard to find a gym that
would let me do Olympic lifting.

For another, gyms are loud and noisy. I like
to concentrate when I train -- to focus on
what I'm doing. That works better in the

But most importantly, cold weather training
adds to the fun.

It's a challenge.

"Hey, it's cold! Are you gonna come out and
lift -- or are you gonna stay inside, stay
warm and watch the idiot box?"

That's what the garage says when it gets cold.

I know. I can hear it when I'm fumbling
around, looking for that second sweatshirt --
or those extra thick, extra warm workout socks.

Winter is here. Make the most of it!

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

Yours in strength,

Brooks Kubik

P.S. You'll find tons of great tips -- and
great workouts -- for home gym training in
my books and courses:


P.S. 2. Remember -- if you want me to
autograph a book or course for you, just ask!
There's no charge for an autograph!

P.S. 3. Thought for the Day: "Dress warm, wear
layers, warm up and lift smart -- and have fun!"
-- Brooks Kubik

An Update from Dr. Ken!

Hail to the Dinosaurs!

As I've mentioned before Dr. Ken Leistner
and his wife Kathy have been working round
the clock to help victims of Hurricane
Sandy. The storm wiped out Dr. Ken's
hometown, and it's been a real effort
to keep people fed, clothed, dry
and warm.

Dr. Ken and Kathy have focused on helping
kids in their neighborhood who have lost
their homes and everything else. The kids
have been staying in a neighborhood church,
and it's been a struggle just to find
clothes, food, water and basic supplies
for them (toothpaste, soap, paper prods,

Many Dinos have sent clothes, supplies
or wampum to help out. See the P.S. in
this email for info on how to help do
your part.

In the meantime, here's an update from
Dr. Ken:

"To All of Those in the Lifting Sports
who have publicized our situation and
those who have mobilized so many others,
thank you very much and allow me to
update you, those generous enough to
donate, and your readers:

The reclamation effort is slow and slowed
by an inability to get permission to
restore electric in many parts of East
Rockaway, Island Park, and Long Beach.
Water, sewage, and sand damage has
caused FEMA and LIPA, the local power
authority, to approve restoration of
electrical service, thus there are
many who cannot clean and repair
their homes and they are living
without electrical power, heat,
and in some cases, useable water.

On the positive side, everyone in the
area has enough clothing and we are
thankful for that. Of course, once
the cold weather comes, it will prove
to many that while people are clothed,
they may not be adequately clothed.
With the monetary donations I have
received both in my name and for the
Lakeview Youth Federation, Kathy and
I have personally purchased, and then
given to the coaches and Athletic
Director of Long Beach and East Rockaway
High Schools for distribution, socks,
under garments, tee shirts, sweat shirts,
and gloves. Our office remains a
de facto relief center with adolescents
coming in to request and try on various
items of clothing or take needed
toiletries. We have continued to
fill and empty four bins of toothpaste,
tooth brushes, and related items in the
past two weeks.

With the donation of 240 cases of One Source
Nutrition Drink through the gracious effort
of Cincinnati Reds Strength and Conditioning
Coach Matt Krause, a former area resident who
wanted to assist his former friends and
neighbors, we have distributed the load
through the church that is our immediate
neighbor and to the students via the coaching
staffs of East Rockaway and Long Beach High
Schools. I would appreciate it if those who
have mentioned our plight on their web sites
would get the news to their readers and
followers so they know we are all grateful,
appreciative, and blessed by their

Dr. Ken"  

And that's the report from Dr. Ken. Thanks
for reading -- and if you can, please help
out with a donation. At the very least, pls
post this on Facebook or just print it out
and post in a gym wall somewhere. Do whatever
you can to spread the message.

Yours in strength,

Brooks Kubik

P.S. You can do your part by sending a check
or money order to Dr Ken at the below address.
Make the check or money order payable to

Dr. Ken Leistner
307 Ocean Ave
East Rockaway, NY 11518

Three Exercise Workouts for Strength and Muscle!

I had a great three-exercise workout
last night.

I warmed up, and then did:

1. Split style snatches

2. Split style clean and jerk

3. Front squats

On each exercise, I started light and
did a series of progressively heavier
singles, working up to weights that
were "heavy" but not "maximum."

Pretty simple stuff, but pretty
effective. And lots of fun.

There are many other excellent three-
exercise workouts. For example, the
classic three-exercise workout for
strength and bulk training looks like

1. Squats 1 x 20 or 5 x 5

2. Bench press 3 x 10 - 12 or 5 x 5

3. Bent-over rowing 3 x 10 - 12 or 5 x 5

The above routine, by the way, was a
favorite of both Peary Rader and Bradley
J. Steiner, which means it comes with one
heck of an endorsement.

A good variation of the classic program
looked like this:

1. Squats 1 x 20 or 5 x 5

2. Pull-ups 3 x 10 - 12 or 5 x 5

3. Dips 3 x 10 -1 2 or 5 x 5

The classic Big Three for athletes was

1. Power cleans 5 x 5 or 5 x 3

2. Bench press, push press or military
press 5 x 5 or 5 x 3

3. Squats 5 x 5

On each program, train two or three times
a week. Try using a light/medium/heavy
program. Or use a simple cycling system
over a four week or six week period. (See
Gray Hair and Black Iron for details.)

Also note that you can alternate two
different three exercise workouts, using
a Workout a and Workout B system -- but
still doing just two or three workouts per
week. In other words, Workout A on Mon,
rest on Tues, Workout B on Wed, rest
on Thursday, Workout A on Friday and
rest on Sat and Sun.

Each workout should take about one hour
to complete -- which was about how many
hours per week Reg Park trained when he
was doing strength and bulk work -- and
it's awfully hard to argue with his

By the way, Tommy Kono trained three times
a week for 60 to 90 minutes per workout --
and it's awfully hard to argue with his
results, either.

I call this kind of training abbreviated
training. You can call it anything you
like -- but give it a try. It works!

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

Yours in strength,

Brooks Kubik

P.S. For more about abbreviated workouts,
see these books and courses:

1. Dinosaur Training: Lost Secrets of
Strength and Development


2. Strength, Muscle and Power


3. Gray Hair and Black Iron


4. Chalk and Sweat


5. The Dinosaur Military Press and Shoulder
Power Course


6. Dinosaur Bodyweight Training


7. Dinosaur Dumbbell Training


P.S. 2. Thought for the Day: "When in doubt, do
squats!" -- Brooks Kubik

A Power Packed Dinosaur Breakfast!

Hail to the Dinosaurs!

I started the day with a Dinosaur Omelet.
It packs a heck of a nutritional punch,
so I thought I'd share the recipe.

1. Cook some bacon strips or sausage (or
both) and set them aside. Drain the bacon
grease into a small jar. Save it (in the
fridge) for future cooking.

2. Grill some chopped onions or scallions.

3. Add some chopped veggies to the onions.
Use anything you have have handy.

3A. I used carrots and a small potato
this morning.

3B. Yesterday I used carrots, acorn squash,
a small potato, Swiss chard (steamed first)
chopped celery and chopped garlic. It's all

3C. You also can use thick stew in the
omelet -- that's pretty good. 

3D. Fresh chopped herbs work great!

4. Crack 3 or 4 eggs into a bowl and beat
them with a fork.

5. Pour the eggs into the frying pan you
used for the bacon.

6. Cut the bacon into small pieces and
toss it into the eggs.

7. Let the omelet set a little, then add
the veggies.

8. Add salt and pepper (black pepper and or
cayenne peper) to taste.

9. Add cheese if desired. (Or save the cheese
for a topping.)

10. When the omelet is set and you can turn it,
do so -- if it's too big to turn in one piece,
use your spatula to divide it into halves or
quarters and flip them over. It doesn't have
to be in one piece to taste great.

11. When the omelet is cooked on the bottom,
it's ready to serve.

12. I had mine with a big side of steamed kale
this morning.

For building maximum strength and power, eat
one Dinosaur omelet every day at breakfast and
hit those squats and deadlifts extra hard!

Holler if you want more recipes from the Dino

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

BTW, I'll be hitting the iron later today.
Snatches, clean and jerks, and front squats.
If you train today, you can join me!

Yours in strength,

Brooks Kubik

P.S. Gray Hair and Black Iron is a great resource
for older trainees -- or really, for trainees of
any age. Go here to grab a copy:


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


P.S. 3. Thought for the Day: "Most people live
to eat. Dinosaurs live to lift -- and eat to
live." -- Brooks Kubik

It's Not Rocket Science!

Hail to the Dinosaurs!

Just posted the following on Facebook,
and folks have been liking it -- so I
thought I'd expand on the theme. Enjoy!

Said no one ever who got good results
from his training:

"So I was going to train but I couldn't
figure out whether to do 3.7 seconds
concentric contraction ennervation phase
and 4.6 seconds eccentric contraction
preservation phase -- or hammer the
reverse concentric optimization modality
with hypertrophic power blasting -- or
work the outer inner fibers by combining
multi-phase mega-speed drops with
isometric plyos and triple insanity
core blasters.

Got so tired thinking about it that I
had to skip the workout."

And that's the way that most people
approach their training nowadays.

They over-complicate it to the point
of utter absurdity.

They take 5 x 5, squats, presses and
deadlifts, and turn it into rocket

Let's do a hypertrophy cycle: Super-
charge the cellular growth factors
with phase-pause neuro-muscular
gravity reps!

And then you have Norb Schemansky's
approach to training. Schemansky, for
those who don't know, was a FOUR time
medal winner in weightlifting in the
Olympic Games -- one gold, one silver,
and two bronze medals.

So he probably knew just a little bit
about productive training. (Maybe more
than a little bit.)

Norb Schemansky's Training Advice:

1. How to increase your press:


2. How to increase your pull:


Now, I know it's fun to talk about
maximizing the hypertrophy factors
and power-blasting the lobotomy --
but seriously, you can't get much
better advice than you just got
from a four-time Olympic medalist.

Keep it simple. Stick to the basics.
Train hard. Rest and repeat. That's
all it takes for great results.

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 the best in back to the basics,
no-nonsense strength training and muscle
building, grab a copy of Dinosaur Training:
Lost Secrets of Strength and Development:


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


P.S. 3. Thought for the Day: "If your
workout is beginning to look like a
textbook on quantum physics, you're
probably over-thinking things."
-- Brooks Kubik

They Call It Black Friday!

Hail to the Dinosaurs!

Some people call it Black Friday.
I call it a good day for hard

It's also a good day for writing.
That's what I'll be doing for much
of the day. (And yes, it's a Dino

The other thing I'll be doing --
with Trudi's help -- is filling

We're officially into the Christmas
shopping season as of today. So let
me go over some quick reminders about
Christmas orders:

1. Order early. We make every effort
to get packages to our Dinos before
Christmas, but it always helps if you
order early.

2. If you want me to autograph a book
or a course, pls include an autograph
request in the Special Instructions
section of the on-line order form.

2A. There's no charge for an autograph.
I'm happy to do it -- in fact, I'm always
honored to do it -- but you have to ask.

2B. If someone else places an order for
you, be sure they ask for an autograph and
give me your name. I personalize what I
write when I autograph a book or course,
so I need your name. And if your name is
James (for example), let me know if I
should sign it to James or Jim.)

2C. If you want a short note of personal
encouragement related to a particular goal,
such as "Get that 400 pound squat!" or "Good
luck in the 2013 State Championships!" --
let me know.

3. Save clams on shipping by ordering two
or more books or courses (or shirts or
hoodies or DVD's) at one time. Email if
you have questions about what shipping to
select when you place your order. With some
items, we can ship two for the price of one
or three for the price of two.

4. I'll be including a handwritten note with
every order from now until Christmas -- and
a special bonus photo, signed with a short
message. You don't need to ask for these,
everyone gets them. It's my way of saying
THANK YOU for shopping with us -- and for
hitting it hard and heavy, Dino style!

Now I need to get back to my writing --
and help Trudi with today's orders.

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

Yours in strength,

Brooks Kubik

P.S. I'm 55 now, but GOING STRONG AT 54 is
a pretty good DVD. Filmed it on my birthday
last year. Makes a nice stocking stuffer:


P.S. 2. My other books and courses -- and
t-shirts, sweat shirts, hoodies and Dino
DVD's -- are right here:


P.S. 3. Thought for the Day: "If you don't
understand hard training, googling for it
won't help." -- Brooks Kubik

Happy Turkey Day to the Dinosaurs!

Hail to the Dinosaurs!

It's Turkey day here in the USA,
so let me wish each and every one
of you a very Happy Thanksgiving!

And yes, that goes double for all
of our Dinos in the military --
wherever you're stationed on this
holiday. Stay safe and come home
soon! And THANK YOU for everything
you do.

Ditto for our Law Enforcement Dinos,
our Fire Dept. Dinos, our First
Responder Dinos and all of the
Dinos who are out there helping
Hurricane victims on the East

Anyhow, we call it Turkey Day,
but it's actually a day to give
thanks for the special things in
your life.

With that in mind, I made a list of
special things. Things I'm thankful

Here it is:

1. That worked to the bone feeling
after a hard set of heavy squats.

2. The way you suddenly feel lighter
than air after you complete the farmer's
walk and drop the weights out of your

3. Hitting a new PR.

4. Starting a Christmas list with the
words "More plates!"

5. Looking back over your training
journal and seeing how much stronger
you are.

6. Lifting more weight over your head
than most people could deadlift.

7. Lifting more weight over your head
than most people could roll.

8. Looking so much younger than your
years that you get carded if you buy
a quart of milk.

9. Training with your kids -- or your
grandkids -- and starting them early
on the road to lifelong strength and

10. Good food, good friends and good

That's my 2012 Thanksgiving Day
List of special things. I hope you
enjoy all ten of them!

Happy Thanksgiving!

Yours in strength,

Brooks Kubik

P.S. It's a holiday, but we're open
for business -- so forget about Black
Friday and do your shopping the easy


P.S. 2. Thought for the Day: "Squats and
turkey are a great combination. So are
deadlifts and turkey." -- Brooks Kubik

They Called it Muscletown!

Hail to the Dinosaurs!

I went to the Farmer's Market last
Saturday morning. It was a beautiful
Fall day, cold, crisp and clear.

I was wearing a York Barbell Club
hoodie I got from John Wood's
Oldtime Strongman site.

As I walk up to the Market, a guy
roughly my own age spots me, walks
over, and asks:

"Are you from York? I used to live
right down the road."

"Then you must know about the York
Barbell Club."

He shook his head.

"Nope, never heard of it."

And he's not interested enough to
ask -- and he walks away.

Which was sad. Everyone should know
about the York Barbell Club.

There was a time -- and it wasn't
all that long ago -- that the center
of the Iron Game was York, Pa.

They called York Muscletown -- and
you could send a letter or a postcard
to Bob Hoffman, John Grimek or Steve
Stanko and address it to "Bob Hoffman,
York Barbell Club, Muscletown USA" --
and it would get there.

I do my best to keep the memory of the
old York champions alive. I've written
five books in the Legacy of Iron series.
The series is set in York, and begins in
the late 1930's -- and moves forward year
by year, covering the lifting at the USA
Senior Nationals, the battles between the
top lifters, the Mr. America contest, and
everything else.

I've also written a detailed training
course about the most famous of the York
champions, John Grimek -- and I've written
a long book (almost 500 pages) about John
Davis, the six-time world and two-time
Olympic champion who was the greatest
weightlifter of the era. Both men were
members of the York Barbell Club.

I write about the York champions because
I like the way they trained -- hard, heavy
and basic -- and because I like the values
they represent. Old fashioned values, like
hard work, helping others, and standing
up for what you believe in.

I also write about them because they
inspired generations of men and boys to
start training. And when you get right
down to it, that's one of the most important
things in the world -- inspiring newbies to
start lifting. The world is a great place,
but it would be a heck of a lot better if
everyone lifted weights.

The next time I go to the Farmer's Market,
I'll carry a copy of Legacy of Iron. If
I see that guy who asked about York, I'll
give him a copy.

Yours in strength,

Brooks Kubik

P.S. Here's your ticket to York and the
great champions of the past:

The John Grimek Training Course:


Black Iron: The John Davis Story:


Legacy of Iron (the first of five volumes
in the Legacy of Iron series):


P.S. 2. If you've read Legacy of Iron, grab
the next book in the series -- you'll want
to be sure to read them all! You can find
them right here at Dino Headquarters -- along
with all my other books and courses:


P.S. 3. "Look to the past, live in the present,
lift like a champion." -- Brooks Kubik

An Amazing Dino Success Story!

Hail to the Dinosaurs!

Here's an email I received
the other day. This is why
I do what I do -- for readers
like Justin:

"Dear Brooks,

I want to say thank you for
your training info and what
it has done for me.

Here is a little background
on myself. Four years ago I
was involved in a motorcycle
accident. I broke C6 & C7
vertebrae, Suffered minor
head injury, ruptured my
spleen, and clinically died
a few times while in surgery.

I was unable to do much of
anything during my recovery.
While recovering from my
injury I found your site

You inspired me to lift big
and train in the ways of the
old time strong men. I read
everything that I could find
from you online. I could not
afford to purchase your books
at that time (Lost my business
due to being unable to work).

When I was able to start lifting
I used the basic lifts. Deadlifts,
Squats, Bench press, Rows, and
Standing press. I wasn't able to
lift much at weight at first due
to the year of being chair bound,
but I was determined. I worked
on my form to make sure it was
the best form possible. I
purchased CHALK AND SWEAT and
started following the workouts.

I have since that time developed
a lifting plan that works for me
using the "major lifts" and the
progression that you have outlined.

I do heavy (85-90%) triples 3 days
a week. All push, pull and squat
with clean and press 5x5 1 day a

My goal when I started was 300,
400, and 500. I am less than 50
lbs away from reaching my goal
weight on each lift. 265 bench,
360 squat, & 450 deadlift.

I feel better than I have ever
felt in my life. I am inspired
with lifting.

Brooks, I just wanted to say
thank you for helping inspire
me to be healthy and strong.

I will be 39 in April so I'm not
sure if I'd be considered a
Dinosaur but I feel as strong
as one when I lift.

Thank you once again.

Lift Big & Be Strong,

Justin -- Thanks for sharing your
story. What a great success story --
and what a comeback!

I'm sure your story will inspire
others to come back from injury
or illness -- and to push and pull
(and squat) themselves to strength
and health!

To everyone -- 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 gives you 50
different workouts, from beginner to
advanced to ultimate muscle mass and
Herculean super strength:


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


P.S. 3. Thought for the Day: "Nothing
can stop heavy iron, guts, determination
and courage." -- Brooks Kubik


Attn Dinos: A Serious Call to Action!

Hail to the Dinosaurs!

If you know anything at all about
strength training, you know the name
of Dr. Ken Leistner.

You also know:

1. That Dr. Ken wrote more articles for
Powerlifting USA than any other person
on the face of the planet.

2. That Dr. Ken wrote for Muscular Development,
Hardgainer, H.I.T. Journal, and the original
Dinosaur Files newsletter.

3. That Dr. Ken wrote for Milo. (And still does,
I believe.)

4. That Dr. Ken wrote for Peary Rader's IronMan,
Bob Hoffman's Strength & Health and Muscular
Development, and even (get this) some Weider

5. That Dr. Ken wrote his own newsletter,
The Steel Tip, which is one of the best
three years of newsletter in history.

And that means that Dr. Ken has had a HUGE
influence on MY training -- on YOUR
training -- and on the training of thousands
of other lifters around the world.

But what you probably don't know is that
Dr. Ken lived in Long Beach, New York when
he was a kid. He lived other places, as well --
but Long Beach was his favorite place.

It was the one he called home.

Here's a video Dr. Ken sent me that shows
what Hurricane Sandy did to his hometown:


Now, I know that Hurricane Sandy is OLD

I know that we're all much more interested
in the General Petraeus scandal, the Jill
what's her name emails, the UFC, the football
games, Bengazi, the Kardashians, and Taylor
Swift's love life.

But do me a favor. Do Dr. Ken a favor.

Click on the link.

Watch the video.

Take a look at what they're NOT showing us on
national news.

And if you can, and if you have the extra
cash and the heart, send Dr. Ken a check to
help buy some basic supplies for kids and
families that have literally lost EVERYTHING
in the hurricane.

The link is in the PS.

Whether you act is in your heart.

Yours in strength,

Brooks Kubik

P.S. Here's what to do:

1. They have enough clothes now. Don't send

2. They need some financial help -- for
things like food, water, soap, toothpaste,
toilet paper, etc.

3. You can do your part by sending a check
or money order to Dr Ken at the below address.
Make the check or money order payable to

Dr. Ken Leistner
307 Ocean Ave
East Rockaway, NY 11518

P.S. 2. Thought for the Day: "Dinos help Dinos.
Nuff said." -- Brooks Kubik

P.s. 3. Thought for the day No. 2. "Go back
and read the thought for the day." -- Brooks

Three Great Exercises for Strength and Vitality!

Hail to the Dinosaurs!

Yesterday, we talked about the T
thing and I suggested that diet
and exercise are the most important
factors in maintaining high levels
throughout your entire life.

Not pills.

Not creams.

Not shots.

Nothing you get in a bottle, a jar
or a tube.

Nothing you get from your doctor.

No, it's something entirely different.

Something you get by putting on your
sweats, pulling on your lifting shoes,
walking out into the garage or the
basement (or into the gym), and
grabbing and lifting some heavy

It's called exercise.

And when it's the right kind of exercise,
it makes all the difference in the world.

Yesterday, I gave you some suggestions
on good exercises -- and on sets and
reps -- to get your body producing as
much male hormone as possible.

Here are some more ideas:

1. The farmer's walk

Hard to beat for combined leg and back
training -- and for getting you breathing
hard and heavy.

Go as far as you can -- rest and repeat.

Rest a bit, then do it again.

Distance varies depending on how heavy
you go. Don't worry about doing it
"right." It's all good.

2. The Hise shrug

This is the old Joe Hise shrug with the
bar posiitoned as if you were going to
do a set of squats. Once again, a great
exercise for the legs and hips and back,
and one of the very best for the breathing

The classic is 1 x 20 or 1 x 30. Three times
five or ten works well for major strength

Remember to breathe DEEP on each rep. Lift
the chest and the rib cage as high as possible.

And, of course, do these in a power rack,
since you'll be supporting a super heavy

3. High pulls

Do these for sets of five or sets of three.
Start light and work up, adding weight on
each set.

You can use a snatch grip or a clean grip.

These work the back and hips super hard --
and they also get you breathing like a
runaway locomotive -- all of which is
very good for you.

By the way, note that all three exercises
mentioned in this message work the traps
extremely hard. The traps are a BIG muscle
and they need a lot of work -- and when you
build them, they help make you strong like
a bull. There's a link between big traps
and super vitality. George Jowett used to
write about this back in the day -- and as
always, he was right on the money.

So when you train -- think legs, hips and
back -- and shoulders -- and traps -- and
work them hard!

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 hit your back muscles -- including
your traps -- very effectively with the old
school exercises in Dinosaur Dumbbell


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


P.S. 3. Thought for the Day: "Specialize on
your legs, hips and back -- and on your traps --
and on your shoulders. Focus your efforts where
your training does you the most good."
-- Brooks Kubik

The T Thing -- And What to Do About It!

Hail to the Dinosaurs!

I get a lot of questions from older
Dinos (and some not so old) about
the T thing.

As in, they saw something that made
them think they have low T -- so
they want to know what to do about

Well, I'm not a doctor, and this
isn't medical advice -- but if you
study old-school physical training,
you see lots of references to
exercises and training methods that
help were supposed to help normalize
glandular function and increase your
body's natural production of male

Leg and back work -- and exercises that
get you breathing hard and heavy -- as
in, puffing like a steam engine -- are
the ones that work.

For example:

1. Squats

The classic 20 rep squat -- the breathing
squat -- sets of 10 -- sets of five -- or
Grimek's classic 20/18/15/12/10/8/6

For details on Grimek's program:


2. Deadlifts

Same as squats. Note that you can do them
with a regular bar or a Trap Bar.

3. Snatches

Sets of five will get your heart and lungs
working like a steam engine. triples are
good, too.

4. The clean and jerk

Sets of five -- or triples -- or do them
rest-pause style and make one set of 20,
with plenty of deep breathing between
each rep.

For details on rest-pause training, grab
a copy of Strength, Muscle and Power:


5. The clean and press

Same as the clean and jerk.

6. The two dumbbell clean and press

Same as the clean and jerk. Note also that
sets of ten are pretty darn tough.

Start working some of those babies into
your program and you can stop worrying
about the low T thing.

7. Pretty much any of the exercises in
Dinosaur Dumbbell Training -- especially
if you combine them with squats or deadlifts
or Trap Bar deadlifts.


Oh, and while we're talking about it:

1. Meat, fish, eggs, and veggies. Watch
your carbs. Try cutting out all grain
prods and see what happens. And of
course, cut the junk food.

2. No beer.

2a. Sorry guys.

2b. Seriously.

3. If you're carrying too much excess
weight -- as in, Lard Lumps -- lose
it. Lard lumps lower T. Lean and mean
ups it.

3a. The diet in Gray Hair and Black Iron
will work pretty well for you.


4. Get enough sleep every night. Not
sleeping increases your stress hormones
and decreases everything else.

5. Buy flowers for your lady once in awhile.

5a. Seriously.

And that's how to turn low T into T Rex.

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

Yours in strength,

Brooks Kubik

P.S. The leg and back specialization programs
in Chalk and Sweat would be pretty darn good
as T boosters:


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


P.S. 3. Thought for the Day: "There's more to
life than training, but training is what puts
more in your life." -- Brooks Kubik

More Training Advice for Dinos!

Hail to the Dinosaurs!

I had a great workout last night.

It consisted of a single exercise:
split style snatches.

It was cold, so I bundled up and wore
a Dinosaur Training to stay warm. I
went out to the garage, did my warmups,
and then spent 40 minutes on a series
of progressively heavier snatches.

On Thursday, I'll do the same with the
clean and jerk.

On Sunday, I'll do either snatches AND
clean and jerks -- or snatches and front
squats -- or maybe just front squats.

You can put together lots of similar
workouts where you pick a couple of good
exercises and hit one or two of them in
each workout. I call this ABBREVIATED
TRAINING if you hit TWO exercises in
each workout. If you hit ONE exercise
in each workout, I call it ULTRA

I like to do Olympic lifting exercises,
but you can do other basic exercises if
you prefer.

For example:

Mon -- Squats

Wed -- BP or Mil Press

Fri -- Deadlifts or Trap Bar DL

And yes, you can throw in some gut, grip
and neck work -- or calf work -- at the end
of each session. Or you can do gut work on
Mon, grip work on Wed and train your neck on

Abbreviated and ultra-abbreviated training
works great -- because it lets you focus
on a particular exercise (or on two of
them) and work it (or them) right into
the ground. That's the kind of training
that builds strength, muscle and power!

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

Yours in strength,

Brooks Kubik

P.S. I cover abbreviated and ultra abbreviated
training in Dinosaur Training and in Strength,
Muscle and Power. You can find them right here:


P.S. Thought for the Day: "It's not how long
you train, or how often you train -- it's what
you do and how you do it." -- Brooks Kubik

Train for Lifelong Strength and Health!

Hail to the Dinosaurs!

One of our older Dinos -- he just
turned 60 -- sent in an update on
his training and his overall health.
Turns out he's got terrific HDL
numbers -- HDL being the "good
cholesterol" number. You want
your HDL to be high.

He credits heavy training and
sensible diet for the good HDL.

He also has excellent blood
pressure for age 60 -- and once
again, he credits heavy training
and sensible diet.

And this is not at all uncommon.

I get feedback all the time from
older Dinos who report that they're
in terrific health -- and that they
feel GREAT -- and they give the
credit to a lifetime of heavy
training combined with a sensible

And here's the interesting thing.

The medical community is all about
cardio training. Do you remember
the aerobics craze when we were
kids? The doctors all sneered at
weight training and told their
patients to go jogging instead.

Turns out they were wrong.

It would have been better to hit
the iron.

Of course, cardio work is important,
too. It works best to do both. But it's
the strength training that keeps the
older guys (and gals) young and healthy.

Anyhow, I'll be hitting the iron at
about 6:30 p.m. this evening. I'll be
doing one of my favorite workouts --
plenty of split style snatches, followed
by split style cleans and jerks. If you
train today, we'll do it together.
And we'll both keep building lifelong
strength and health.

Yours in strength,

Brooks Kubik

P.S. Here's the number one how to do it
book for older trainees:


P.S. 2. My other books and courses are
right here -- including my new book,
Dinosaur Dumbbell Training, and the
hugely popular Dinosaur Bodyweight


P.S. 3. Thought for the Day: "The added
benefit of heavy strength training is
that it also builds terrific health."
-- Brooks Kubik

Attn Dinos -- Please Help Dr. Ken Help Victims of Hurricane Sandy!

Hail to the Dinosaurs!

Most of you are are very familiar
with Dr. Ken Leistner, the super-
prolific and super-talented Iron
Game author and all around good

Dr. Ken lives near New York City --
and he and his wife Kathy have been
working round the clock to help
victims of Hurricane Sandy.

And now they need YOUR help.

Here's the deal.

There's a large group of kids who
had their homes destroyed by the

Their families lost everything.

The kids lost their homes, their
clothes, and their school.

Right now, they're staying in an
old church.

It's cold, it's wet, and they have an
urgent need for food and supplies --
but most of all, an urgent need for warm

So Dr. Ken has done something he almost
never does.

He's asked for HELP.

Here's what to do.

Send clothes. Any clothes. Especially
children's clothes and clothes for

They don't have to be new. Used clothes
are fine. These kids need warm, clean, dry
clothes -- and they need them NOW.

As I type this, Trudi is making a run to
a local thrift store, and she's going to
grab some winter coats. We'll mail them
to Dr, Ken, and let him take it from there.

You can do the same -- or you can grab any
old clothes you have and send them right on
over to Dr. Ken:

Dr. Ken Leistner
307 Ocean Ave
East Rockaway, NY 11518

You also can send a check. Like I said,
they need food as well -- and that means
they need money for food.

Make checks out to Lakeview Youth Federation.

BTW, I keep saying "kids" -- but remember,
these are for little kids on up to high
school age. So they'll find a home for
anything you send -- in any size.

Dr. Ken has been there for the Iron Game
for many years. Let's be there for him
right now.

Thanks for reading -- and thanks to everyone
who steps forward and helps out.

Yours in strength,

Brooks Kubik

The Dinosaur at the Farmer's Market

Hail to the Dinosaurs!

I started the day by going to the
Farmer's Market. When I got there,
I began the expedition by grabbing
some kale, swiss chard, baby bok
choy, arugula and garlic from Todd
Childers of Facing West Farm. He
sells killer greens.

And a woman standing in line said
to me, "Wow, that's a lot of greens.
Are you a chef?''

"No, they're for me and my wife."

"ALL those greens?"

I nodded.

"All of them."

"Oh, I get it. You're eating low carb."

"Well -- sort of. It's more Dino than
anything else."

"Who's Dino?"

"Dino is old-school, back to basics
strength training."

That made her think I was crazy, so she
started to edge away.

I paid for the greens and went over to
some of the other farm stands. I loaded
up on on pumpkin, sweet potatoes, red and
yellow peppers, red and green tomatoes,
carrots, broccoli, onions, and acorn squash.

A man asked me if I was a vegetarian.

"No, I'm a Dinosaur."

He, too, thought I was crazy, and began edging

I took all the veggies to the car, and then
went over to Stan Gentle from Dreamcatcher
Farm. I buy his eggs from free-range Happy
Chickens, and his beef and pork from free
range, grass fed, pastured critters.

This time, I grabbed 5 pounds of ground beef,
two pounds of uncured (nitrate free) bacon,
two chuck roasts (one for us and one for a
friend), and 4 pork chops -- along with four
dozen eggs.

So much for being a vegetarian.

Someone asked me if I owned a restaurant.

"No, that's food for the family for a week."

"Must be a big family!"

"No, it's just me and my wife."


I sighed and shrugged my shoulders (inwardly,
not so he could see), and answered as best I

"I'm a Dinosaur. I do old-school weight
training, and I work up a heck of an

That made him step back and start to edge
away, so I grabbed my bags and headed away
before I ruined Stan's business for the day.

My last stop was to grab some fresh flowers
for Trudi.

Luckily, no one asked me about the flowers.

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. Real food builds real muscle -- but you
also need the right kind of training. Here's
a great book that tells you how to do it:


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


P.S. 3. Thought for the Day: "Train hard,
train heavy, be strong, be a Dinosaur!"
-- Brooks Kubik