Hail to the Dinosaurs!
I'll be training tonight in the middle of 30,000
zombies.
Seriously, and for real.
There's a huge Zombie Walk in Louisville tonight --
and it's very close to where we live -- and they
expect 30,000 people (dressed as zombies) to
show up.
So if you don't hear anything further from me --
ever -- that would be why.
Anyhow, it will be interesting to see what
happens. I've seen some very unusual
people at gyms before, but I've never
(as far as I know) trained with so many
zombies.
In other news and notes, the new book on
diet and nutrition for Dinosaurs is coming
along like gang-busters. I spend all day 7
days a week working on the little monster,
with the goal of getting it to the printer in
September.
We'll announce the book and give you more
details on it sometime in September -- and
kick things off with a big pre-publication
special.
Long-time readers are familiar with our
pre-publication specials, but for newbies,
they work like this: we launch the book
before it is printed, and if you place an
order during the pre-publication special,
you get a special bonus when we fill your
order. After the pre-publication special
ends, you can still order the book, but
there's no more special bonus.
That helps us, because it gives us an idea
of how many books to order from the
printer. And it's fun to be able to give
a little extra something to everyone
who steps up and takes action.
We'll also be launching a quarterly Dino
Files newsletter in hard-copy format --
and you'll see an announcement about it
in September.
If anyone wants to submit an article for
The Dinosaur Files -- or run an ad in the
first issue -- let me know. We're going to
try some classified ads to help folks get
the word out about worthwhile books,
courses, products, equipment and gyms.
So there's lots' going on at Dino Headquarters,
and September is going to be a BIG month for
the Dino Nation -- assuming we make it through
the Zombie Apocolypse!
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 back issues of the Dinosaur Files newsletter
from 2010 and 2011, go here:
For 2010 back issues:
http://www.brookskubik.com/dinosaur_files.html
For 2011 back issues:
http://www.brookskubik.com/dinosaurfiles_renewalpage.html
NOTE: these are back issues, not a new subscription!
P.S. 2. My other books and courses are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "When surrounded by
30,000 zombies, do deadlifts -- or undeadlifts -- or
clean the jerks." -- Brooks Kubik
The Barbell in the Basement
Hail to the Dinosaurs!
I did an interview for Eric Fiorillo's Motivation and
Muscle Podcast Show last week, and we were
talking about training alone in a home gym
versus training at a commercial gym.
Now, a good commercial gym can be a great
place to train, and training with a couple of
like-minded, serious, gung-ho training partners
can be tons of fun and thoroughly motivational.
And if you're training for OL, working with a
knowledgeable coach is always a good idea.
But there's something to be said for the idea
of training alone -- in the solitude of your
basement, garage or backyard.
Theere can be a certain kind of magic to your
own training quarters -- and to training alone,
just you and the iron.
John Grimek started his career by training
outside in his parents' backyard -- and up
in the attic in the winter.
Later, of course, he trained at the world-famous
York Barbell Club gym -- which at one time may
have been the most famous gym in the entire
world.
The old York Barbell Club gym was loacated at
51 North Broad Street. It was small, and spartan
and basic -- and had the feel of a home gym --
and the magic of a home gym.
But as the years passed, it started to get old
and beat up and in dreadful need of repairs.
Some of the out of town lifting and bodybuilding
champions started to give painfully blunt
assessments of the old gym.
"It's a (unkind word)-hole." said one top body-
builder one day, when he was in the locker room
changing and thought he was out of earshot to
everyone but a friend.
But Grimek overheard him -- and got to thinking
"about it -- and chewing on it - and stewing on it.
And the next thing you know, he started to urge
Bob Hoffman to build a new "modern" gym for
the York Barbell Club.
Hoffman resisted.
Grimek persisted.
Hoffman finally gave in, and the new gym was
built.
Grimek stepped inside, looked around, and
shuddered.
The new gym was cold, barren, sterile and lifeless.
Grimek hated it.
And he started to sneak back to the old gym, which
stiull had a barbell and some dumbbells, and doing
his old workouts all by himself, alone at night, in
the dark and the quiet, surrounded by familiar
friends and good memories.
Hoffman finally found out about it, and made Grimek
start training at the new gym. (After all, everyone
who came to York expected to see Grimek when
they visited the new gym.)
So Grimek set his teeth and knuckled down and
started to train at the new gym that he had begged
and badgered for -- and that he loathed.
Later, when he retired from York, Grimek set up a
small gym in his basement. He had an old set of
free-standing squat racks, a barbell, a bunch of
mismatched plates, and some dumbbells.
And he was perfectly happy training there.
He had come full circle -- from backyard to most
famous gym in the world to fancy new gym to
basement.And that basement gym is where he
took his very last workout.
Those of us who train at home, alone, can
understand the magic.
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 John Grimek and how he trained,
grab this great training course:
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: "Be it ever so humble,
there's no place like your home gym." -- Brooks
Kubik
I did an interview for Eric Fiorillo's Motivation and
Muscle Podcast Show last week, and we were
talking about training alone in a home gym
versus training at a commercial gym.
Now, a good commercial gym can be a great
place to train, and training with a couple of
like-minded, serious, gung-ho training partners
can be tons of fun and thoroughly motivational.
And if you're training for OL, working with a
knowledgeable coach is always a good idea.
But there's something to be said for the idea
of training alone -- in the solitude of your
basement, garage or backyard.
Theere can be a certain kind of magic to your
own training quarters -- and to training alone,
just you and the iron.
John Grimek started his career by training
outside in his parents' backyard -- and up
in the attic in the winter.
Later, of course, he trained at the world-famous
York Barbell Club gym -- which at one time may
have been the most famous gym in the entire
world.
The old York Barbell Club gym was loacated at
51 North Broad Street. It was small, and spartan
and basic -- and had the feel of a home gym --
and the magic of a home gym.
But as the years passed, it started to get old
and beat up and in dreadful need of repairs.
Some of the out of town lifting and bodybuilding
champions started to give painfully blunt
assessments of the old gym.
"It's a (unkind word)-hole." said one top body-
builder one day, when he was in the locker room
changing and thought he was out of earshot to
everyone but a friend.
But Grimek overheard him -- and got to thinking
"about it -- and chewing on it - and stewing on it.
And the next thing you know, he started to urge
Bob Hoffman to build a new "modern" gym for
the York Barbell Club.
Hoffman resisted.
Grimek persisted.
Hoffman finally gave in, and the new gym was
built.
Grimek stepped inside, looked around, and
shuddered.
The new gym was cold, barren, sterile and lifeless.
Grimek hated it.
And he started to sneak back to the old gym, which
stiull had a barbell and some dumbbells, and doing
his old workouts all by himself, alone at night, in
the dark and the quiet, surrounded by familiar
friends and good memories.
Hoffman finally found out about it, and made Grimek
start training at the new gym. (After all, everyone
who came to York expected to see Grimek when
they visited the new gym.)
So Grimek set his teeth and knuckled down and
started to train at the new gym that he had begged
and badgered for -- and that he loathed.
Later, when he retired from York, Grimek set up a
small gym in his basement. He had an old set of
free-standing squat racks, a barbell, a bunch of
mismatched plates, and some dumbbells.
And he was perfectly happy training there.
He had come full circle -- from backyard to most
famous gym in the world to fancy new gym to
basement.And that basement gym is where he
took his very last workout.
Those of us who train at home, alone, can
understand the magic.
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 John Grimek and how he trained,
grab this great training course:
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: "Be it ever so humble,
there's no place like your home gym." -- Brooks
Kubik
Something Old, Something New
Hail to the Dinosaurs!
Breaking News -- I'll be on Carl Lanore's
SuperHuman Radio at 12:00 EST today.
Catch it live or listen to the podcast later
on. And when you do, hit the LIKE button
and the SHARE button, and best of all,
leave some comments. It all helps to
spread the word about sensible physical
training.
Here's the link:
http://superhumanradio.com/
Should be a fun show, and as always, it's
absolutely free.
And now . . . some training talk. This follows
up on yesterday's email -- which, by the way,
got exactly 8.35 tons of great feedback,
including 332 "Amen, brother!" or words to
that effect.
After you've been training for a while,
you start to fall into a groove.
You tend to like to do the same things.
You train on the same days of the week.
You train at the same time of the day.
On the same exercises, the same sets, the
same reps and rthe same warm-up weights.
For many of us, the same workout clothes.
(Washed, I hope.)
For some, the same music. (Raising hand.)
For many who train at a commercial gym,
the same bench, the same bar, and the
same squat stands.
No, not THOSE 60 pound dumbbells --
THAT set of 60's over there.
Those who train at home, of course, always
train on the same barbells and the same
dumbbells.
And that means that your workout starts to
feel like a very comfortable set of old clothes.
Your favorite old shirt. The one that's a little
bit torn, and a little bit stained, but you love
to wear it. It just feels "right."
That's how your favorite workout can feel.
It just feels "right."
That can be a very good thing -- or a not so
good thing.
It can be good if it adds to your enjoyment
of your training, and if you keep records of
what you do and always challenge yourself
to do better.
It can be not so good if you start to get bored
and get slack and start to go through the
motions.
Note that either reaction is largely mental.
It's about how YOU respond to the situation.
Personally, I like workouts that feel like a
comfortable old shirt -- so I tend to get into
the groove and stay there -- but I also keep
detailed records and I am always trying to
improve my performance.
So I get the best of both worlds -- the workout
that is an old friend, and the challenge of trying
to push into new territory.
As always, thanks for reading, and have a great
day. If you train today, make it a good one!
And don't forget -- catch me on SuperHuman
Radio!
Yours in strength,
Brooks Kubik
P.S. Here's the little monster that started it all:
http://www.brookskubik.com/dinosaur_training.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: "Beware of any
enterprise that requires new clothes." -- Henry
David Thoreau
Breaking News -- I'll be on Carl Lanore's
SuperHuman Radio at 12:00 EST today.
Catch it live or listen to the podcast later
on. And when you do, hit the LIKE button
and the SHARE button, and best of all,
leave some comments. It all helps to
spread the word about sensible physical
training.
Here's the link:
http://superhumanradio.com/
Should be a fun show, and as always, it's
absolutely free.
And now . . . some training talk. This follows
up on yesterday's email -- which, by the way,
got exactly 8.35 tons of great feedback,
including 332 "Amen, brother!" or words to
that effect.
After you've been training for a while,
you start to fall into a groove.
You tend to like to do the same things.
You train on the same days of the week.
You train at the same time of the day.
On the same exercises, the same sets, the
same reps and rthe same warm-up weights.
For many of us, the same workout clothes.
(Washed, I hope.)
For some, the same music. (Raising hand.)
For many who train at a commercial gym,
the same bench, the same bar, and the
same squat stands.
No, not THOSE 60 pound dumbbells --
THAT set of 60's over there.
Those who train at home, of course, always
train on the same barbells and the same
dumbbells.
And that means that your workout starts to
feel like a very comfortable set of old clothes.
Your favorite old shirt. The one that's a little
bit torn, and a little bit stained, but you love
to wear it. It just feels "right."
That's how your favorite workout can feel.
It just feels "right."
That can be a very good thing -- or a not so
good thing.
It can be good if it adds to your enjoyment
of your training, and if you keep records of
what you do and always challenge yourself
to do better.
It can be not so good if you start to get bored
and get slack and start to go through the
motions.
Note that either reaction is largely mental.
It's about how YOU respond to the situation.
Personally, I like workouts that feel like a
comfortable old shirt -- so I tend to get into
the groove and stay there -- but I also keep
detailed records and I am always trying to
improve my performance.
So I get the best of both worlds -- the workout
that is an old friend, and the challenge of trying
to push into new territory.
As always, thanks for reading, and have a great
day. If you train today, make it a good one!
And don't forget -- catch me on SuperHuman
Radio!
Yours in strength,
Brooks Kubik
P.S. Here's the little monster that started it all:
http://www.brookskubik.com/dinosaur_training.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: "Beware of any
enterprise that requires new clothes." -- Henry
David Thoreau
Train Hard But Have Fun!
Hail to the Dinosaurs!
In a recent email I mentioned that strength training
is important at any age -- but that it becomes even
more important for older trainees.
I also noted that training becomes more fun as you
grow older.
I received a ton of emails in response -- all from
older trainees, and all in 100% agreement.
Training, like fine wine, really does get better with
age.
If you watch video of weightlifters in Master's age
contests, you'll see more smiles, more laughter,
and more people having FUN on the lifting platform
than you would ever see in a contest featuring
younger athletes.
And that's true even in National or World Master's
age contests.
I think part of the reason is that older trainees
have gone through that part of their life where
they were training and competing in order to help
establish an identity fior themselves.
They desperately wanted -- no, NEEDED -- to
prove something to themselves and to others.
To prove that they were good -- or the best --
or they were right up there with the best -- or
they were serious about their training -- or they
were part of a small group of extremely hard
working and extremely strong men and women.
This need to prove yourself makes you a driven
individual -- and that can be very, very good for
your training -- but it also makes training a very
serious business. Your life is not necessarily on
the line in every workout, but your identity and
your self-worth is.
That alone is a form of stress, and it's something
you need to work to deal with.
But older trainees have been living on the planet for
enough years to have a very good idea of who and
what they are. They don't need to do it through
their training.
Nor do they need to prove themselves. They've
already done that -- perhaps as long as 20, 30,
40 or even 50 years ago.
Now they train for a different reason.
They train for the sheer joy of training.
That's why I train. And it's undoubtedly the number
one reason why older Dinos keep on training.
And it's the reason why I'll keep on training until they
nail the lid of the coffin shut -- and why all Dinos will
do the very same thing.
And please note -- this does NOT mean that you take
it easy, or you do bunny blasting or you take everything
down a couple of notches. Older trainees can train hard
and heavy. I'm talking about HARD training without
stressing over it. Younger trainees stress. Older trainees
just do -- and enjoy.
Of course, younger trainees can try to relax a bit. It
would actually be good for them. Hard to do, though,
when you're young and driven. But you can try.
As always, thanks for reading and have a great day.
If you train today, HAVE FUN -- and make it a good
one!
Yours in strength,
Brooks Kubik
P.S. Here's the number one book about serious training
for anyone over the age of 35:
http://www.brookskubik.com/grayhair_blackiron.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: "Whatever your age, enjoy
every second of every workout." -- Brooks Kubik
In a recent email I mentioned that strength training
is important at any age -- but that it becomes even
more important for older trainees.
I also noted that training becomes more fun as you
grow older.
I received a ton of emails in response -- all from
older trainees, and all in 100% agreement.
Training, like fine wine, really does get better with
age.
If you watch video of weightlifters in Master's age
contests, you'll see more smiles, more laughter,
and more people having FUN on the lifting platform
than you would ever see in a contest featuring
younger athletes.
And that's true even in National or World Master's
age contests.
I think part of the reason is that older trainees
have gone through that part of their life where
they were training and competing in order to help
establish an identity fior themselves.
They desperately wanted -- no, NEEDED -- to
prove something to themselves and to others.
To prove that they were good -- or the best --
or they were right up there with the best -- or
they were serious about their training -- or they
were part of a small group of extremely hard
working and extremely strong men and women.
This need to prove yourself makes you a driven
individual -- and that can be very, very good for
your training -- but it also makes training a very
serious business. Your life is not necessarily on
the line in every workout, but your identity and
your self-worth is.
That alone is a form of stress, and it's something
you need to work to deal with.
But older trainees have been living on the planet for
enough years to have a very good idea of who and
what they are. They don't need to do it through
their training.
Nor do they need to prove themselves. They've
already done that -- perhaps as long as 20, 30,
40 or even 50 years ago.
Now they train for a different reason.
They train for the sheer joy of training.
That's why I train. And it's undoubtedly the number
one reason why older Dinos keep on training.
And it's the reason why I'll keep on training until they
nail the lid of the coffin shut -- and why all Dinos will
do the very same thing.
And please note -- this does NOT mean that you take
it easy, or you do bunny blasting or you take everything
down a couple of notches. Older trainees can train hard
and heavy. I'm talking about HARD training without
stressing over it. Younger trainees stress. Older trainees
just do -- and enjoy.
Of course, younger trainees can try to relax a bit. It
would actually be good for them. Hard to do, though,
when you're young and driven. But you can try.
As always, thanks for reading and have a great day.
If you train today, HAVE FUN -- and make it a good
one!
Yours in strength,
Brooks Kubik
P.S. Here's the number one book about serious training
for anyone over the age of 35:
http://www.brookskubik.com/grayhair_blackiron.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: "Whatever your age, enjoy
every second of every workout." -- Brooks Kubik
Some Thoughts on Lifting Belts
Hail to the Dinosaurs!
A quick announcement and then we'll
talk training.
My second interview on Eric Fiorillo's
Motivation and Muscle Podcast Show
is right here -- and it's a good one:
http://www.fiorillobarbellco.com/category/podcast/
Eric is a longtime Dino and is working
very hard to build his podcast show --
so run on over and check it out. And
hit the like buttons, leave comments,
and share the heck out of the thing.
Make it go viral.
And now, on the training front . . .
I've been getting lots of questions about
lifting belts lately.
Do I need one?
When should I wear one?
What kind is best?
What color is best?
(COLOR? Since when did I become a
fashion consultant? This is Dinosaur Training,
not GQ! The best color is the one that lets
you lift the most weight!)
Will my toes fall off and my ears turn green
if I lift heavy without a belt?
If I use a belt, will my core muscles grow so
weak and frail that I'll need to rehab them
with a Crunch-O-Matic machine?
So here are some thoughts.
Beginners don't need lifting belts. Wait
until you're an intermediate before you
even think about them.
Once you are an intermediate, you can use
a belt -- or not -- as you prefer.
If you use a belt, only use it on your heavier
exercises -- and not on the warmup sets.
Do NOT suck in your gut and cinch the belt
as tight as possible. That's not how to use
it. It's a lifting belt, not a corset.
TIGHTEN the stomach muscles -- including
the obliques -- and the back -- and then
pull the belt tight.
The idea is to be pushing against the belt
in all directions. This is what provides the
support.
If you are doing powerlifting or strongman
training, a powerlifting belt is best. These
are thick, double-ply, two-prong monsters.
For Olympic lifting (or for power cleans, power
snatches, high pulls, etc.) you'll need a thinner
belt. Leather belts are fine. So are the Valeo
velcro fastening belts.
Do core training -- a/k/a gut work -- regardless
of whether you use or do not use a lifting
belt.
If you have an injury -- or a ding or dent --
fix it. Do not try to train through an injury
by wearing a belt. It's a training tool, not a
medical device.
Finally, do not ever hang your belt near a
Smith machine. Lifting belts are allergic to
them.
Hope that helps with the questions. Now it's
time to get back to work on the new diet and
nutrition book -- which should be ready to
launch with a pre-publication special in about
the middle of September!
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. We just got a big shipment of Gray Hair and
Black Iron from our printer -- so if you've been
thinking about grabbing a copy of the little
monster, now would be an excellent time to
do it:
http://www.brookskubik.com/grayhair_blackiron.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: "Keep it simple, and
if possible, keep it even simpler than that."
Brooks Kubik
A quick announcement and then we'll
talk training.
My second interview on Eric Fiorillo's
Motivation and Muscle Podcast Show
is right here -- and it's a good one:
http://www.fiorillobarbellco.com/category/podcast/
Eric is a longtime Dino and is working
very hard to build his podcast show --
so run on over and check it out. And
hit the like buttons, leave comments,
and share the heck out of the thing.
Make it go viral.
And now, on the training front . . .
I've been getting lots of questions about
lifting belts lately.
Do I need one?
When should I wear one?
What kind is best?
What color is best?
(COLOR? Since when did I become a
fashion consultant? This is Dinosaur Training,
not GQ! The best color is the one that lets
you lift the most weight!)
Will my toes fall off and my ears turn green
if I lift heavy without a belt?
If I use a belt, will my core muscles grow so
weak and frail that I'll need to rehab them
with a Crunch-O-Matic machine?
So here are some thoughts.
Beginners don't need lifting belts. Wait
until you're an intermediate before you
even think about them.
Once you are an intermediate, you can use
a belt -- or not -- as you prefer.
If you use a belt, only use it on your heavier
exercises -- and not on the warmup sets.
Do NOT suck in your gut and cinch the belt
as tight as possible. That's not how to use
it. It's a lifting belt, not a corset.
TIGHTEN the stomach muscles -- including
the obliques -- and the back -- and then
pull the belt tight.
The idea is to be pushing against the belt
in all directions. This is what provides the
support.
If you are doing powerlifting or strongman
training, a powerlifting belt is best. These
are thick, double-ply, two-prong monsters.
For Olympic lifting (or for power cleans, power
snatches, high pulls, etc.) you'll need a thinner
belt. Leather belts are fine. So are the Valeo
velcro fastening belts.
Do core training -- a/k/a gut work -- regardless
of whether you use or do not use a lifting
belt.
If you have an injury -- or a ding or dent --
fix it. Do not try to train through an injury
by wearing a belt. It's a training tool, not a
medical device.
Finally, do not ever hang your belt near a
Smith machine. Lifting belts are allergic to
them.
Hope that helps with the questions. Now it's
time to get back to work on the new diet and
nutrition book -- which should be ready to
launch with a pre-publication special in about
the middle of September!
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. We just got a big shipment of Gray Hair and
Black Iron from our printer -- so if you've been
thinking about grabbing a copy of the little
monster, now would be an excellent time to
do it:
http://www.brookskubik.com/grayhair_blackiron.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: "Keep it simple, and
if possible, keep it even simpler than that."
Brooks Kubik
An Update from Dinosaur Training Headquarters!
Hail to the Dinosaurs!
Well, in retrospect, it was kind of funny.
On Wed I sent an email telling you that
Trudi had decided to go back to the 1740's.
The next day -- yesterday -- I woke up to
find that my email service had made some
big format changes. So I couldn't send an
email until I got hold of customer service
and had them walk me thru the new system.
Thus, there was no email yesterday. It was
just as if Trudi and I really were back in the
1740's. Or whenever it was back before
email and the interwebs.
Anyhow, I think things are back up and
running, so hopefully, this will get to you.
We are super busy double jammed up and
crushed for time. I am working on the new
diet and nutrition book every available
minute. The goal is to get it finished and
to the printer in September.
But there's a ton of work between now and
then -- because this is a BIG project, and we
are covering a lot of ground.
Funny story there -- I have been working
LONG hours seven days a week on the book,
and feeling very virtuous about my work
ethic.
Then I read an old monograph about
traditional diets among the Eskimo and
the First Nations people of Northern
Canada -- written by the Arctic explorer,
Viljhalmur Stefansson.
He was 79 at the time.
Working on his 25th book.
And he was working seven days a week -- for
14 hours a day.
Which made me feel like a bit of a slacker for
only working 10 or 11 hours a day.
Stefansson, by the way, followed a special diet
that gave him tremendous energy and let him
work those l-o-n-g hours without getting tired.
I'll tell you about it in the book.
For now, though, it's back to the book time. So
I'll sign off for now -- and wish you a great day
and a terrific weekend.
Yours in strength,
Brooks Kubik
P.S. Here's something that's fun and effective for
anyone interested in building some serious arm
strength -- and some impressive guns:
http://www.brookskubik.com/dinosaur_armtraining.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Keep your eyes and
your brain open. You never know when you might
spot a knowledge bomb." -- Brooks Kubik
Well, in retrospect, it was kind of funny.
On Wed I sent an email telling you that
Trudi had decided to go back to the 1740's.
The next day -- yesterday -- I woke up to
find that my email service had made some
big format changes. So I couldn't send an
email until I got hold of customer service
and had them walk me thru the new system.
Thus, there was no email yesterday. It was
just as if Trudi and I really were back in the
1740's. Or whenever it was back before
email and the interwebs.
Anyhow, I think things are back up and
running, so hopefully, this will get to you.
We are super busy double jammed up and
crushed for time. I am working on the new
diet and nutrition book every available
minute. The goal is to get it finished and
to the printer in September.
But there's a ton of work between now and
then -- because this is a BIG project, and we
are covering a lot of ground.
Funny story there -- I have been working
LONG hours seven days a week on the book,
and feeling very virtuous about my work
ethic.
Then I read an old monograph about
traditional diets among the Eskimo and
the First Nations people of Northern
Canada -- written by the Arctic explorer,
Viljhalmur Stefansson.
He was 79 at the time.
Working on his 25th book.
And he was working seven days a week -- for
14 hours a day.
Which made me feel like a bit of a slacker for
only working 10 or 11 hours a day.
Stefansson, by the way, followed a special diet
that gave him tremendous energy and let him
work those l-o-n-g hours without getting tired.
I'll tell you about it in the book.
For now, though, it's back to the book time. So
I'll sign off for now -- and wish you a great day
and a terrific weekend.
Yours in strength,
Brooks Kubik
P.S. Here's something that's fun and effective for
anyone interested in building some serious arm
strength -- and some impressive guns:
http://www.brookskubik.com/dinosaur_armtraining.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Keep your eyes and
your brain open. You never know when you might
spot a knowledge bomb." -- Brooks Kubik
Back in Time!
Hail to the Dinosaurs!
Last night, Trudi and I watched the first
episode of a new cable series called
"Outlander."
It's about a woman in Scotland -- a former
nurse during World War Two -- and right
after the War ends (spoiler alert) she and
her husband of five years go on a second
honeymoon -- and there's a big hill with
monoliths on it, sort of like a mini-
Stonehenge -- and she presses her hands
against one of the monoliths -- and before
you can say "Time travel!" she's back in
the 1700's and the Redcoats come charging
by, and a musket ball whizzes past her
ear - and it's all pretty darn exciting.
And it turns out that her healing skills
(because remember, she's a nurse, and a
darn good one) are much in demand in 1740
(or whatever the year is) Scotland.
So, Trudi is watching this intently.
Now, remember, Trudi is a Physical Therapy
Assistant, and a very skilled healer. So
she's loving that the main character is
a nurse and a healer.
She, too, would do well in Scotland in
1740.
And she's even been to Stonehenge -- and
Glastonbury. So she knows first hand about
the ancient magic of the old island.
Anyhow, we went to bed, and I woke up this
morning, and she wasn't there. Which was
highly unusual.
Uh, oh.
Where is she?
Surely she didn't -- she couldn't -- not
all the way back to 1740?
I went downstairs, and Trudi was standing
in the kitchen, making coffee with an old-
fashioned French press that we last used
when the power was out for two weeks.
"The coffee-maker died," she said. "I'm
making it this way."
So we're not quite back to the 1740's --
but we're a bit back in time, at least as
far as the coffee goes.
And it turns out, the coffee was pretty
darn good. So good they we're going to
continue to make it that way.
I'll be training later today, and it will
be me and the barbell -- along with the
lifting platform, the squat stands and
the chalk.
That's not back to 1740, but it's still
pretty old-fashioned.
Which is just fine with me.
Old fashioned is how I like 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. Dinosaur Dumbbell Training and Dinosaur
Bodyweight Training are old-fashioned, effective,
and FUN ways to build muscle and might:
a. Dinosaur Dumbbell Training
http://brookskubik.com/dinosaur_dumbbelltraining.html
b. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses all cover
old-school, fun and effective ways to train:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Live with one foot
in the past and one foot in the future -- but
always train in the present." -- Brooks Kubik
Last night, Trudi and I watched the first
episode of a new cable series called
"Outlander."
It's about a woman in Scotland -- a former
nurse during World War Two -- and right
after the War ends (spoiler alert) she and
her husband of five years go on a second
honeymoon -- and there's a big hill with
monoliths on it, sort of like a mini-
Stonehenge -- and she presses her hands
against one of the monoliths -- and before
you can say "Time travel!" she's back in
the 1700's and the Redcoats come charging
by, and a musket ball whizzes past her
ear - and it's all pretty darn exciting.
And it turns out that her healing skills
(because remember, she's a nurse, and a
darn good one) are much in demand in 1740
(or whatever the year is) Scotland.
So, Trudi is watching this intently.
Now, remember, Trudi is a Physical Therapy
Assistant, and a very skilled healer. So
she's loving that the main character is
a nurse and a healer.
She, too, would do well in Scotland in
1740.
And she's even been to Stonehenge -- and
Glastonbury. So she knows first hand about
the ancient magic of the old island.
Anyhow, we went to bed, and I woke up this
morning, and she wasn't there. Which was
highly unusual.
Uh, oh.
Where is she?
Surely she didn't -- she couldn't -- not
all the way back to 1740?
I went downstairs, and Trudi was standing
in the kitchen, making coffee with an old-
fashioned French press that we last used
when the power was out for two weeks.
"The coffee-maker died," she said. "I'm
making it this way."
So we're not quite back to the 1740's --
but we're a bit back in time, at least as
far as the coffee goes.
And it turns out, the coffee was pretty
darn good. So good they we're going to
continue to make it that way.
I'll be training later today, and it will
be me and the barbell -- along with the
lifting platform, the squat stands and
the chalk.
That's not back to 1740, but it's still
pretty old-fashioned.
Which is just fine with me.
Old fashioned is how I like 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. Dinosaur Dumbbell Training and Dinosaur
Bodyweight Training are old-fashioned, effective,
and FUN ways to build muscle and might:
a. Dinosaur Dumbbell Training
http://brookskubik.com/dinosaur_dumbbelltraining.html
b. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses all cover
old-school, fun and effective ways to train:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Live with one foot
in the past and one foot in the future -- but
always train in the present." -- Brooks Kubik
A Simple Plateau-Buster for Dinos!
Hail to the Dinos,
A reader wrote in with a training
question, and I thought I'd share
it with you -- along with my
answer -- because it may apply
to many readers.
He's been doing an ultra-abbreviated
workout where he just does squats and
presses (a program Paul Anderson used
with "notable" success).
He's been making good gains, and is
adding weight to the bar on a regular
basis -- but he's finding it harder
and harder to add weight, and he's
almost starting to "dread" the next
workout.
So he asked (1) is this problem unique
to him or is it a more common problem
among trainees generally, and (2) what
should he do about it?
The answer to the first question is --
it's a very common problem. That's why
you should plan your workouts and your
training programs to get around it.
The answer to the second question --
the what to do question -- is pretty
simple.
Switch from the two-exercise workout
that you repeat in every session, over
and over, to a program where you have
two or even three different workouts --
with different exercises in each workout.
That keeps you fresh. It avoids the mind
game where you start to worry and fret
about the upcoming workout.
And it's very easy to do.
For example:
Workout A (on Mon)
1. Military press
2. Squats
Workout B (on Wed)
1. Pull-ups, pull-downs or rowing
2. Bench press or incline press
Workout C (on Fri)
1. Deadlift or Trap Bar deadlift
2. Deadlift or Trap Bar deadlift partials
(from the knees)
Note: start each workout with a 10
minute warm-up and finish with your
choice of gut, grip or neck work,
rotating each from session to session.
Now, what this does is give your mind
and your body a bit of a break.
Instead of pushing hard and heavy on
the same two exercises in each workout,
you're always doing something. It's hard,
and it's demanding, of course -- but
it's much easier than hitting the same
thing over and over and over.
Note: this is NOT a suggestion to do
a different and random workout every
time you train. You need to PLAN a
program, and you need to follow the
program, and you need to make your
program progressive. But your program
will work better if you use a couple
of different workouts rather than
sticking to the same thing all the
time. That way, each workout is fresh
and exciting -- a challenge rather
than a monotonous grind.
You can do the same sets and reps for
each exercise, or mix them up, as you
prefer. I've always found that certain
set/rep schemes worked better for me
on some exercises than on others. You
may find the same thing to be true for
you.
So that's a simple solution to a common
problem. And it's a solution that can
help you keep on the road to some
serious gains in 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. For tons of other plateau-busters,
grab Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.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: "Every great
accomplishment begins with a good plan."
-- Brooks Kubik
A reader wrote in with a training
question, and I thought I'd share
it with you -- along with my
answer -- because it may apply
to many readers.
He's been doing an ultra-abbreviated
workout where he just does squats and
presses (a program Paul Anderson used
with "notable" success).
He's been making good gains, and is
adding weight to the bar on a regular
basis -- but he's finding it harder
and harder to add weight, and he's
almost starting to "dread" the next
workout.
So he asked (1) is this problem unique
to him or is it a more common problem
among trainees generally, and (2) what
should he do about it?
The answer to the first question is --
it's a very common problem. That's why
you should plan your workouts and your
training programs to get around it.
The answer to the second question --
the what to do question -- is pretty
simple.
Switch from the two-exercise workout
that you repeat in every session, over
and over, to a program where you have
two or even three different workouts --
with different exercises in each workout.
That keeps you fresh. It avoids the mind
game where you start to worry and fret
about the upcoming workout.
And it's very easy to do.
For example:
Workout A (on Mon)
1. Military press
2. Squats
Workout B (on Wed)
1. Pull-ups, pull-downs or rowing
2. Bench press or incline press
Workout C (on Fri)
1. Deadlift or Trap Bar deadlift
2. Deadlift or Trap Bar deadlift partials
(from the knees)
Note: start each workout with a 10
minute warm-up and finish with your
choice of gut, grip or neck work,
rotating each from session to session.
Now, what this does is give your mind
and your body a bit of a break.
Instead of pushing hard and heavy on
the same two exercises in each workout,
you're always doing something. It's hard,
and it's demanding, of course -- but
it's much easier than hitting the same
thing over and over and over.
Note: this is NOT a suggestion to do
a different and random workout every
time you train. You need to PLAN a
program, and you need to follow the
program, and you need to make your
program progressive. But your program
will work better if you use a couple
of different workouts rather than
sticking to the same thing all the
time. That way, each workout is fresh
and exciting -- a challenge rather
than a monotonous grind.
You can do the same sets and reps for
each exercise, or mix them up, as you
prefer. I've always found that certain
set/rep schemes worked better for me
on some exercises than on others. You
may find the same thing to be true for
you.
So that's a simple solution to a common
problem. And it's a solution that can
help you keep on the road to some
serious gains in 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. For tons of other plateau-busters,
grab Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.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: "Every great
accomplishment begins with a good plan."
-- Brooks Kubik
A Simple Strategy to Help Recover from Heavy Workouts!
Hail to the Dinosaurs!
We'll talk training in a second, but
first of all, I know many Dinos are
John Davis fans -- and here's something
from my buddy John Wood that every
John Davis fan will want to hang on
the gym wall. Order it directly from
John Wood at the below link in P.S. 1.
Mine is in the mail. It should arrive
today or tomorrow -- and yes, I plan to
frame it and put it out in the garage --
or perhaps keep it up in the study where
I do all my writing. Writing can be a bit
of a workout sometimes.
On the training front, here's a simple
strategy for everyone to consider -
especially the older Dinos with more
limited recovery ability and more aches
and pains than our younger readers.
I've been doing this lately, and it works
pretty well.
Train 3x per week on a divided workout
schedule -- doing either two different
workouts (A and B), or three different
workouts (A, B and C).
If you use two different workouts, make
every third workout a light session where
you drop the weight and focus on performing
every rep in absolutely letter perfect form.
I do all Olympic lifting now, so I use the
light day as a day where I really focus on
form and technique. But you can use the
same principle with any exercise.
In week one, I train hard on workout A,
hard on workout B, and light on workout
A in my third session.
The next week I train hard on workout B,
hard on workout A, and light on workout
B in the third session.
If you do three different workouts, make
workout C the light one in week one, workout
B the light one in week two, and workout A
the light one in week three.
It works really well. The easy workout gives
your mind and your body a nice break from the
heavy stuff, and serves as a form of active
rest to help your recovery. So you come back
feeling really strong and energized in the
next workout.
And it's a very simple system to implement.
Now, you may ask -- what kind of weight do
you handle on your light day?
That will vary from person to person depending
on a variety of factors -- your age, your
training experience, the exercises you do,
and how heavy you go on your heavy days.
But here's a simple way to work it out.
The first time you schedule a light day,
try 10% less than what you handle on your
heavy days. See how that feels and you recover
from it. The key is how you feel on your next
heavy day.
The next time you have a light day, try 15%
less than your heavy day weight. See how that
feels -- and how you feel on your next heavy
day.
Next, try 20% less -- and see what that does
for you.
In other words, some simple trial and error
should help you work it out pretty well.
So there you have it. A very simple -- but
very effective -- training strategy. Give
it a try and let me know how it works for
you!
As always, thanks for reading and have a
great day. If you train today, whether it's
a heavy day or a light day, make it a good
one!
Yours in strength,
Brooks Kubik
P.S. Don't forget about the John Davis
poster from John Wood -- order directly from
John Wood:
http://www.oldtimestrongman.com/products/limited-edition-john-davis-poster
P.S. 2. Here's something else for John Davis
fans -- order from me:
http://www.brookskubik.com/blackiron_johndavis.html
P.S. 3. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Focus on recovery
as much as training. Do everything possible to
maximize your recovery." -- Brooks Kubik
We'll talk training in a second, but
first of all, I know many Dinos are
John Davis fans -- and here's something
from my buddy John Wood that every
John Davis fan will want to hang on
the gym wall. Order it directly from
John Wood at the below link in P.S. 1.
Mine is in the mail. It should arrive
today or tomorrow -- and yes, I plan to
frame it and put it out in the garage --
or perhaps keep it up in the study where
I do all my writing. Writing can be a bit
of a workout sometimes.
On the training front, here's a simple
strategy for everyone to consider -
especially the older Dinos with more
limited recovery ability and more aches
and pains than our younger readers.
I've been doing this lately, and it works
pretty well.
Train 3x per week on a divided workout
schedule -- doing either two different
workouts (A and B), or three different
workouts (A, B and C).
If you use two different workouts, make
every third workout a light session where
you drop the weight and focus on performing
every rep in absolutely letter perfect form.
I do all Olympic lifting now, so I use the
light day as a day where I really focus on
form and technique. But you can use the
same principle with any exercise.
In week one, I train hard on workout A,
hard on workout B, and light on workout
A in my third session.
The next week I train hard on workout B,
hard on workout A, and light on workout
B in the third session.
If you do three different workouts, make
workout C the light one in week one, workout
B the light one in week two, and workout A
the light one in week three.
It works really well. The easy workout gives
your mind and your body a nice break from the
heavy stuff, and serves as a form of active
rest to help your recovery. So you come back
feeling really strong and energized in the
next workout.
And it's a very simple system to implement.
Now, you may ask -- what kind of weight do
you handle on your light day?
That will vary from person to person depending
on a variety of factors -- your age, your
training experience, the exercises you do,
and how heavy you go on your heavy days.
But here's a simple way to work it out.
The first time you schedule a light day,
try 10% less than what you handle on your
heavy days. See how that feels and you recover
from it. The key is how you feel on your next
heavy day.
The next time you have a light day, try 15%
less than your heavy day weight. See how that
feels -- and how you feel on your next heavy
day.
Next, try 20% less -- and see what that does
for you.
In other words, some simple trial and error
should help you work it out pretty well.
So there you have it. A very simple -- but
very effective -- training strategy. Give
it a try and let me know how it works for
you!
As always, thanks for reading and have a
great day. If you train today, whether it's
a heavy day or a light day, make it a good
one!
Yours in strength,
Brooks Kubik
P.S. Don't forget about the John Davis
poster from John Wood -- order directly from
John Wood:
http://www.oldtimestrongman.com/products/limited-edition-john-davis-poster
P.S. 2. Here's something else for John Davis
fans -- order from me:
http://www.brookskubik.com/blackiron_johndavis.html
P.S. 3. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Focus on recovery
as much as training. Do everything possible to
maximize your recovery." -- Brooks Kubik
Can You Combine 1 x 20 and 5 x 5?
Hail to the Dinosaurs!
One of our readers asked the following
question:
"I like the idea of mixing up set/rep
schemes in alternating workouts, but
5 x 5 and 5/3/1 are both low-rep power
systems.
What do you think of using very different
set/rep schemes, say 5 x 5 alternated
with 1 x 20?"
I assume he means using 1 x 20 for squats
or possibly deadlifts, as those are the
standard exercises for 1 x 20. So you
would do 5 x 5 in squat in one workout,
and 5 x 5 in squat in your next squat
workout. Or the same in the deadlift --
1 x 20 in one deadlift workout and 5 x 5
the next time you do them.
Here's my take on it.
I think 5 x 5 requires one particular
mental approach to training -- and I
think that 1 x 20 requires a different
mental approach.
I also think they stress the body in
significantly different ways.
So I prefer a program where you focus
on multiple sets of low reps by doing
5 x 5 or 5/3/1 or 5/4/3/2/1 for your
working sets -- and if you want to try
1 x 20 in squats or deadlifts, do them
in a different training cycle.
In other words, focus on one thing at
a time -- EITHER multiple sets of low
reps OR 1 x 20.
Now, some people are different. They like
more variety -- and they may do fine on
a program that mixes up the sets and reps
more than I like to do.
But here's another very important point
to consider.
1 x 20 in the squat on deadlift puts some
serious stress on your legs and lower back.
That means that recovery time is very
important.
If you train 1 x 20 in the squat, and you
are not fully recovered the next time you
train, you're going to adversely affect
every exercise that involves the legs and
lower back.
That would include any type of Olympic
lifting or related pulls.
Bent-over rowing.
Presses (because the lower back stabilizes
your torso when you press).
And even heavy barbell curls (for the same
reason as presses).
It also means that the deadlift will affect
the squat and vice-versa -- which makes it
very hard to do 1 x 20 on both movements
in one program.
This is one of the reasons why the classic
1 x 20 breathing squat system has you go
hard and heavy on squats, and do just a
couple of other auxiliary movements where
you go lighter and easier.
The recovery issue is particularly important
for older trainees, where recovery and
recuperation are always critical.
If you DO try 1 x 20 alternated with 5 x 5,
do it with squats only -- and do squats once
a week -- and do 5 x 5 one week and 1 x 20 the
next.
And for gosh sake, break into 1 x 20 smart
and slow. Don't make your first workout a
death march. Start light and build up. You
need time and practice for your body to
adjust to the higher reps.
So I hope that answers the question!
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 a great course for building
strength and muscle mass the old-school
way:
http://www.brookskubik.com/doug_hepburn.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: "Focus on
one thing at a time. Master it, and then
move on to the next challenge." -- Brooks
Kubik
One of our readers asked the following
question:
"I like the idea of mixing up set/rep
schemes in alternating workouts, but
5 x 5 and 5/3/1 are both low-rep power
systems.
What do you think of using very different
set/rep schemes, say 5 x 5 alternated
with 1 x 20?"
I assume he means using 1 x 20 for squats
or possibly deadlifts, as those are the
standard exercises for 1 x 20. So you
would do 5 x 5 in squat in one workout,
and 5 x 5 in squat in your next squat
workout. Or the same in the deadlift --
1 x 20 in one deadlift workout and 5 x 5
the next time you do them.
Here's my take on it.
I think 5 x 5 requires one particular
mental approach to training -- and I
think that 1 x 20 requires a different
mental approach.
I also think they stress the body in
significantly different ways.
So I prefer a program where you focus
on multiple sets of low reps by doing
5 x 5 or 5/3/1 or 5/4/3/2/1 for your
working sets -- and if you want to try
1 x 20 in squats or deadlifts, do them
in a different training cycle.
In other words, focus on one thing at
a time -- EITHER multiple sets of low
reps OR 1 x 20.
Now, some people are different. They like
more variety -- and they may do fine on
a program that mixes up the sets and reps
more than I like to do.
But here's another very important point
to consider.
1 x 20 in the squat on deadlift puts some
serious stress on your legs and lower back.
That means that recovery time is very
important.
If you train 1 x 20 in the squat, and you
are not fully recovered the next time you
train, you're going to adversely affect
every exercise that involves the legs and
lower back.
That would include any type of Olympic
lifting or related pulls.
Bent-over rowing.
Presses (because the lower back stabilizes
your torso when you press).
And even heavy barbell curls (for the same
reason as presses).
It also means that the deadlift will affect
the squat and vice-versa -- which makes it
very hard to do 1 x 20 on both movements
in one program.
This is one of the reasons why the classic
1 x 20 breathing squat system has you go
hard and heavy on squats, and do just a
couple of other auxiliary movements where
you go lighter and easier.
The recovery issue is particularly important
for older trainees, where recovery and
recuperation are always critical.
If you DO try 1 x 20 alternated with 5 x 5,
do it with squats only -- and do squats once
a week -- and do 5 x 5 one week and 1 x 20 the
next.
And for gosh sake, break into 1 x 20 smart
and slow. Don't make your first workout a
death march. Start light and build up. You
need time and practice for your body to
adjust to the higher reps.
So I hope that answers the question!
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 a great course for building
strength and muscle mass the old-school
way:
http://www.brookskubik.com/doug_hepburn.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: "Focus on
one thing at a time. Master it, and then
move on to the next challenge." -- Brooks
Kubik
The "Which Do I Do?"Question
Hail to the Dinosaurs!
Yesterday, I covered three different
options for the 5 x 5 program - and the
advanced option for the program.
I did that to answer a slew of questions
I had received about how to implement the
5 x 5 system. So I covered the different
options and gave detailed instructions for
each of them.
Well, it backfired.
Now I'm buried in questions along the lines
of:
"WHICH of the three options do I do?"
along with the inevitable:
"When can I do the advanced option?"
And although I was trying to HELP, it
almost seems as if I DIDN'T -- because many
readers are expressing some serious angst as
they fret and worry and cogitate about "Which
is best -- 1 working set, 2 working sets, or
3 working sets -- or even 5 working sets?"
So let me respond to all of those readers
in one email.
Here's a basic rule that will save you many
hours of worry and many years of wasted
training.
If you're not sure what to do, start with
LESS.
Simple example: you're not sure whether to
do Dino-style abbreviated strength training
for one hour 3 times a week or the Bulgarian
Psycho-Blast Super Seven Day a Week Blitz
Program peddled by the latest infomercial
guy.
Try the Dino program.
If the Dino program works, you've saved about
20 hours a week of training time -- which adds
up to about a 1,000 hours a week you could
spend doing other things -- and although
training is great, it's not the only
thing in life.
Or, closer to the issue before us -- you're
not sure whether to do 1 working set or 3
working sets (or 5 working sets, if you
think you might be able to handle it).
Try ONE and see what happens. If it works,
you've saved yourself time and improved your
odds of recovering from your workout by
doing less rather than doing more.
If it doesn't work as well as you'd like,
you can always try more working sets. So
starting with less is never a bad choice.
It's the intelligent choice.
The rule applies to all aspects of your
training.
And it applies to your diet, as well. (A
topic much on my mind lately, as I finish
my new diet and nutrition book.)
For example . . .
Do you think you might need more protein
in your diet?
Fine.
Try another egg at breakfast. Or try another
TWO eggs.
But don't try an egg every hour -- or a
dozen eggs a day -- or jumping from two eggs
and 2 pieces of bacon for breakfast to a pound
of steak and six eggs. That's too big a jump --
you've gone from "a little" to "more than
enough for a squad of hungry marines."
In other words, try small changes in your
diet -- or small changes in your workout.
Less often works better than the over the
top stuff -- and it works much better for
the long haul. So always start with less.
Harry Paschall said it many years ago:
"Rather than see how much exercise we can
STAND, we should learn how much we NEED."
That was pretty good advice back in the
1950's -- and it's pretty good advice
today.
As always, thanks for reading, and have a
great day. If you train today (as I will),
make it a good one!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Dumbbell Training gives you
tons of old-school dumbbell exercises, and
plenty of abbreviated workouts to go with
them:
http://brookskubik.com/dinosaur_dumbbelltraining.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: "Consider your
options, select the simplest and least
complicated, and see how it works. Evaluate
and refine as needed -- IF needed."
-- Brooks Kubik
Yesterday, I covered three different
options for the 5 x 5 program - and the
advanced option for the program.
I did that to answer a slew of questions
I had received about how to implement the
5 x 5 system. So I covered the different
options and gave detailed instructions for
each of them.
Well, it backfired.
Now I'm buried in questions along the lines
of:
"WHICH of the three options do I do?"
along with the inevitable:
"When can I do the advanced option?"
And although I was trying to HELP, it
almost seems as if I DIDN'T -- because many
readers are expressing some serious angst as
they fret and worry and cogitate about "Which
is best -- 1 working set, 2 working sets, or
3 working sets -- or even 5 working sets?"
So let me respond to all of those readers
in one email.
Here's a basic rule that will save you many
hours of worry and many years of wasted
training.
If you're not sure what to do, start with
LESS.
Simple example: you're not sure whether to
do Dino-style abbreviated strength training
for one hour 3 times a week or the Bulgarian
Psycho-Blast Super Seven Day a Week Blitz
Program peddled by the latest infomercial
guy.
Try the Dino program.
If the Dino program works, you've saved about
20 hours a week of training time -- which adds
up to about a 1,000 hours a week you could
spend doing other things -- and although
training is great, it's not the only
thing in life.
Or, closer to the issue before us -- you're
not sure whether to do 1 working set or 3
working sets (or 5 working sets, if you
think you might be able to handle it).
Try ONE and see what happens. If it works,
you've saved yourself time and improved your
odds of recovering from your workout by
doing less rather than doing more.
If it doesn't work as well as you'd like,
you can always try more working sets. So
starting with less is never a bad choice.
It's the intelligent choice.
The rule applies to all aspects of your
training.
And it applies to your diet, as well. (A
topic much on my mind lately, as I finish
my new diet and nutrition book.)
For example . . .
Do you think you might need more protein
in your diet?
Fine.
Try another egg at breakfast. Or try another
TWO eggs.
But don't try an egg every hour -- or a
dozen eggs a day -- or jumping from two eggs
and 2 pieces of bacon for breakfast to a pound
of steak and six eggs. That's too big a jump --
you've gone from "a little" to "more than
enough for a squad of hungry marines."
In other words, try small changes in your
diet -- or small changes in your workout.
Less often works better than the over the
top stuff -- and it works much better for
the long haul. So always start with less.
Harry Paschall said it many years ago:
"Rather than see how much exercise we can
STAND, we should learn how much we NEED."
That was pretty good advice back in the
1950's -- and it's pretty good advice
today.
As always, thanks for reading, and have a
great day. If you train today (as I will),
make it a good one!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Dumbbell Training gives you
tons of old-school dumbbell exercises, and
plenty of abbreviated workouts to go with
them:
http://brookskubik.com/dinosaur_dumbbelltraining.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: "Consider your
options, select the simplest and least
complicated, and see how it works. Evaluate
and refine as needed -- IF needed."
-- Brooks Kubik
Sets and Reps for Strength, Muscle and Power!
Hail to the Dinosaurs!
Friday's email generated lots of feedback,
and lots of questions -- or rather, the
same question from many different readers.
So let me try to clarify things.
It all started when I wrote:
"I like to run two different set/rep
schemes for each exercise. For example,
you might do 5 x 5 in squats, or you
might do 5 x 3 or 5 x 2 or 5/3/1/ or
5/4/3/2/1."
And that led to questions about the number
of warm-up sets and the number of working
sets from about 10 jillion different Dinos.
So here's what to do:
5 x 5
There are three basic ways to do the 5 x 5,
and they all work very well. There also is
an advanced option, that I will describe
for you after I cover the basic options.
You can do 4 progressively heavier warm-up
sets, followed by ONE working set with your
top weight for the day. This is the option
I usually do.
Or, you can do 3 progressively heavier
warm-up sets followed by TWO working sets
with your top weight for the day.
Or, you can do 2 progressively heavier
warm-up sets followed by THREE working
sets with your top weight for the day.
For all three options, the working set
or sets is performed with a weight that
makes you work hard, but not so heavy
that you fail to get five reps. The
idea is to get five reps, but work
darn hard to do it.
On all of these, you can do more warm-up
sets if you need them. The heavier your
working weight, the more likely it is
that you will want to do additional
warm-up sets. Also, older trainees tend
to need more complete warm-ups, so they
may wish to add some extra warm-up sets.
Start the warm-up sets LIGHT! I like to
begin at 50% of my working weight.
Also, note that you can make bigger
jumps from set to set with lighter
weights, and smaller jumped as you get
closer to your working sets. For example,
135 x 5, 185 x 5, 225 x 5, 250 x 5, 265
x 5 and 275 x 5 for your working set(s).
The advanced option is to do a series of
progressively heavier warm-up sets (as
many as you need), followed by 5 x 5
working sets.
This is tough work, and you should only
try it if you are advanced -- and probably
only with one exercise per workout, not
all of them.
5/3/1
Do 4 progressively heavier warm-up sets,
followed by one working set of five reps.
Add weight and do a second working set of
3 reps.
Add weight and finish off with a heavy
single - not an absolute max, but a weight
that makes you focus and dig deep.
Note: the weight jumps on the working sets
do not have to be huge. 10 or 20 pounds (or
5 or 10 kilos) is about right for most people
on most exercises.
5/4/3/2/1
Do 3 or 4 progressively heavier warm-up
sets, followed by working sets of 5, 4, 3,
2 and 1 reps.
The single at the end should be challenging
but not your max.
Add weight on each working set, as outlined
in connection with 5/3/1.
5 x 3 and 5 x 2
These are the same as 5 x 5. Due to the
lower number of reps, 5 x 3 or 5 x 2 with
your working sets (after the warm-up sets)
works very well.
I hope that helps clear things up for
everyone. Remember, the idea is ALWAYS --
first and foremost -- to get well-warmed up,
mentally and physically, and then to work
HARD on your top set or sets -- but not to
work to absolute failure and not to go to
100% on your top singles all the time. Make
your training progressive, and work the
top singles in every couple of weeks or
every month or so. Don't go for them in
every workout.
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 are some good resources for hard
and heavy training:
a. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
b. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
c. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
d. Dinosaur Training: Lost Secrets of Strength
and Development
http://www.brookskubik.com/dinosaur_training.html
e. The Dinosaur Training Military Press
and Shoulder Power Course
http://www.brookskubik.com/militarypress_course.html
P.S. 2. My other books and courses -- and back
issues of the Dinosaur Files newsletter -- are
right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "In every
workout, start light and work up in weight
on each exercise. The warm-up sets prime the
pump for the heavy stuff." -- Brooks Kubik
Friday's email generated lots of feedback,
and lots of questions -- or rather, the
same question from many different readers.
So let me try to clarify things.
It all started when I wrote:
"I like to run two different set/rep
schemes for each exercise. For example,
you might do 5 x 5 in squats, or you
might do 5 x 3 or 5 x 2 or 5/3/1/ or
5/4/3/2/1."
And that led to questions about the number
of warm-up sets and the number of working
sets from about 10 jillion different Dinos.
So here's what to do:
5 x 5
There are three basic ways to do the 5 x 5,
and they all work very well. There also is
an advanced option, that I will describe
for you after I cover the basic options.
You can do 4 progressively heavier warm-up
sets, followed by ONE working set with your
top weight for the day. This is the option
I usually do.
Or, you can do 3 progressively heavier
warm-up sets followed by TWO working sets
with your top weight for the day.
Or, you can do 2 progressively heavier
warm-up sets followed by THREE working
sets with your top weight for the day.
For all three options, the working set
or sets is performed with a weight that
makes you work hard, but not so heavy
that you fail to get five reps. The
idea is to get five reps, but work
darn hard to do it.
On all of these, you can do more warm-up
sets if you need them. The heavier your
working weight, the more likely it is
that you will want to do additional
warm-up sets. Also, older trainees tend
to need more complete warm-ups, so they
may wish to add some extra warm-up sets.
Start the warm-up sets LIGHT! I like to
begin at 50% of my working weight.
Also, note that you can make bigger
jumps from set to set with lighter
weights, and smaller jumped as you get
closer to your working sets. For example,
135 x 5, 185 x 5, 225 x 5, 250 x 5, 265
x 5 and 275 x 5 for your working set(s).
The advanced option is to do a series of
progressively heavier warm-up sets (as
many as you need), followed by 5 x 5
working sets.
This is tough work, and you should only
try it if you are advanced -- and probably
only with one exercise per workout, not
all of them.
5/3/1
Do 4 progressively heavier warm-up sets,
followed by one working set of five reps.
Add weight and do a second working set of
3 reps.
Add weight and finish off with a heavy
single - not an absolute max, but a weight
that makes you focus and dig deep.
Note: the weight jumps on the working sets
do not have to be huge. 10 or 20 pounds (or
5 or 10 kilos) is about right for most people
on most exercises.
5/4/3/2/1
Do 3 or 4 progressively heavier warm-up
sets, followed by working sets of 5, 4, 3,
2 and 1 reps.
The single at the end should be challenging
but not your max.
Add weight on each working set, as outlined
in connection with 5/3/1.
5 x 3 and 5 x 2
These are the same as 5 x 5. Due to the
lower number of reps, 5 x 3 or 5 x 2 with
your working sets (after the warm-up sets)
works very well.
I hope that helps clear things up for
everyone. Remember, the idea is ALWAYS --
first and foremost -- to get well-warmed up,
mentally and physically, and then to work
HARD on your top set or sets -- but not to
work to absolute failure and not to go to
100% on your top singles all the time. Make
your training progressive, and work the
top singles in every couple of weeks or
every month or so. Don't go for them in
every workout.
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 are some good resources for hard
and heavy training:
a. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
b. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
c. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
d. Dinosaur Training: Lost Secrets of Strength
and Development
http://www.brookskubik.com/dinosaur_training.html
e. The Dinosaur Training Military Press
and Shoulder Power Course
http://www.brookskubik.com/militarypress_course.html
P.S. 2. My other books and courses -- and back
issues of the Dinosaur Files newsletter -- are
right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "In every
workout, start light and work up in weight
on each exercise. The warm-up sets prime the
pump for the heavy stuff." -- Brooks Kubik
A Training Progression Secret!
Hail to the Dinosaurs!
We're off to a late start with today's
email message because we were off to an
EARLY start with a podcast interview.
The interview was with a longtime Dino.
He has one of the hand-numbered,
autographed copies from the very first
printing of Dinosaur Training when it
came out in 1996, and he's been in
contact with me and reading my "stuff"
ever since.
So it was a really fun interview where
we covered power rack training and the
mental side of heavy lifting and some
Iron Game history and all sorts of good
stuff.
I'll give you more details and a link
to the podcast next week. Consider it
a PSA from me to you -- and to Dinos
around the world.
On the training front, I wanted to cover
something about progression in your
workouts.
When you're starting out and coming up
the ladder, you can make progress in
every exercise in almost every workout.
Later, as you get closer to the top of
the mountain, things slow down.
So let's say you're a long-time trainee,
and you're doing two different workouts,
which we'll call Workout A and Workout B.
You do three exercises in each workout,
and you train three times per week,
alternating from workout to workout.
I like to run two different set/rep
schemes for each exercise. For example,
you might do 5 x 5 in squats, or you
might do 5 x 3 or 5 x 2 or 5/3/1/ or
5/4/3/2/1.
Everything about the workouts is the
same, except the sets and reps.
So you do Workout A, which includes
squats, and you you do 5 x 5.
In your next workout, Workout B, you
do deadlifts or Trap Bar deadlifts for
5 x 5.
In the next workout, you do squats
again -- but you do (let's say) 5/3/1
for your working sets.
And in the session after that, you do
deadlifts again -- for 5/3/1 working
sets.
Now you're back to the squat workout
for 5 x 5 -- and you try to see if you
can do better than the last time you
did squats for 5 x 5.
Next session -- back to 5 x 5 on
deadlifts, and you try to do better
on your deadlifts for 5 x 5.
After that, it's back to squats --
but this time, you're doing 5/3/1
working sets, and trying to do better
than the last time you did 5/3/1.
Then it's deadlifts again -- for
5/3/1 working sets -- and you try to
beat the last time you did deadlifts
for 5/3/1.
And you're doing this on all of your
different exercises.
This is a great way to make manageable
and measurable progress from workout to
workout without burning out or going
stale. The different set/rep schemes
give you plenty of variety, and they
help keep you fresh. They remove those
mental barriers that sometimes arise
when you grind away at the same thing
over and over again.
I do this in my own training all the
time. It makes every workout something
to really look forward to, because the
odds of beating your last session are
way better when you use the alternating
set/rep scheme that I just outlined.
And that's the tip of the time. I hope
it gives you food for thought -- and
some good ideas for your training.
As always, have a great day and a great
weekend. If you train today, make it a
good one.
Yours in strength,
Brooks Kubik
P.S. I have tons of other great training
tips in all of my books and courses --
including these:
a. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
b. Dinosaur Training: Lost Secrets of Strength
and Development
http://www.brookskubik.com/dinosaur_training.html
c. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
d. Dinosaur Dumbbell Training
http://brookskubik.com/dinosaur_dumbbelltraining.html
e. The Dinosaur Training Military Press
and Shoulder Power Course
http://www.brookskubik.com/militarypress_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: "Mix it up,
but keep it real." -- Brooks Kubik
We're off to a late start with today's
email message because we were off to an
EARLY start with a podcast interview.
The interview was with a longtime Dino.
He has one of the hand-numbered,
autographed copies from the very first
printing of Dinosaur Training when it
came out in 1996, and he's been in
contact with me and reading my "stuff"
ever since.
So it was a really fun interview where
we covered power rack training and the
mental side of heavy lifting and some
Iron Game history and all sorts of good
stuff.
I'll give you more details and a link
to the podcast next week. Consider it
a PSA from me to you -- and to Dinos
around the world.
On the training front, I wanted to cover
something about progression in your
workouts.
When you're starting out and coming up
the ladder, you can make progress in
every exercise in almost every workout.
Later, as you get closer to the top of
the mountain, things slow down.
So let's say you're a long-time trainee,
and you're doing two different workouts,
which we'll call Workout A and Workout B.
You do three exercises in each workout,
and you train three times per week,
alternating from workout to workout.
I like to run two different set/rep
schemes for each exercise. For example,
you might do 5 x 5 in squats, or you
might do 5 x 3 or 5 x 2 or 5/3/1/ or
5/4/3/2/1.
Everything about the workouts is the
same, except the sets and reps.
So you do Workout A, which includes
squats, and you you do 5 x 5.
In your next workout, Workout B, you
do deadlifts or Trap Bar deadlifts for
5 x 5.
In the next workout, you do squats
again -- but you do (let's say) 5/3/1
for your working sets.
And in the session after that, you do
deadlifts again -- for 5/3/1 working
sets.
Now you're back to the squat workout
for 5 x 5 -- and you try to see if you
can do better than the last time you
did squats for 5 x 5.
Next session -- back to 5 x 5 on
deadlifts, and you try to do better
on your deadlifts for 5 x 5.
After that, it's back to squats --
but this time, you're doing 5/3/1
working sets, and trying to do better
than the last time you did 5/3/1.
Then it's deadlifts again -- for
5/3/1 working sets -- and you try to
beat the last time you did deadlifts
for 5/3/1.
And you're doing this on all of your
different exercises.
This is a great way to make manageable
and measurable progress from workout to
workout without burning out or going
stale. The different set/rep schemes
give you plenty of variety, and they
help keep you fresh. They remove those
mental barriers that sometimes arise
when you grind away at the same thing
over and over again.
I do this in my own training all the
time. It makes every workout something
to really look forward to, because the
odds of beating your last session are
way better when you use the alternating
set/rep scheme that I just outlined.
And that's the tip of the time. I hope
it gives you food for thought -- and
some good ideas for your training.
As always, have a great day and a great
weekend. If you train today, make it a
good one.
Yours in strength,
Brooks Kubik
P.S. I have tons of other great training
tips in all of my books and courses --
including these:
a. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
b. Dinosaur Training: Lost Secrets of Strength
and Development
http://www.brookskubik.com/dinosaur_training.html
c. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
d. Dinosaur Dumbbell Training
http://brookskubik.com/dinosaur_dumbbelltraining.html
e. The Dinosaur Training Military Press
and Shoulder Power Course
http://www.brookskubik.com/militarypress_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: "Mix it up,
but keep it real." -- Brooks Kubik
Strength Training -- It's Not Pretty!
Hail to the Dinosaurs!
Serious strength training is a lot of
things, but here's one thing it's not.
It's not pretty.
It's chalk flying, sweat dripping, plate
clanging hard work.
It's 100 percent inner-directed -- and zero
percent outer directed.
It's you and the bar and no one else.
You don't stop and take a selfie, you
don't take video to upload to the
interwebs, and you don't get on the
face-page to tell the world you're
training.
It's just you and the bar -- and the
bar doesn't care about the selfies.
And neither should you.
There's a reason for that -- and it
goes right to the heart of the inner
world of weight training.
For maximum results from your training,
you need to do more than train.
You need to train with absolute, pinpoint
concentration.
You need to train with total and complete
focus.
You need to dive down into the rep --
and you need to make that rep your entire
world.
And you need to do that with each and
every rep -- for the entire workout.
For the entire time you train, you need
to focus on your training. You need to
keep everything INternal.
Anything EXternal is a distraction.
Distraction is your worst enemy when you
train.
You need to do everything possible to
eliminate all distractions.
Taking a selfie is a distraction.
Talking on the phone is a distraction.
Uploading video is a distraction.
Texting is a distraction.
They're distractions because they come
between you and the barbell. They break
your focus. Ruin your concentration.
They're interruptions.
You don't need them -- and you don't want
them.
And don't tell me it's okay because it's
happening in-between sets. In a real workout,
there's no in-between sets. If you're not
lifting you're either changing the weight
or getting focused on your next set.
Go back and re-read the chapters on
the mental aspects of training in Dinosaur
Training and Dinosaur Bodyweight Training.
Read about pre-set visualization -- and
pre-set activators.
When do you think the pre-set stuff happens?
It happens in-between the lifting. It's
not actual lifting, but it's still a vitally
important, critical part of your workout.
For real results, get focused. Put on the war
paint, grab the bar, and keep the war paint on
until the entire workout is over.
At THAT point, you can go back to the outer
world.
But when you're training, stay in the inner
world.
That's the tip of the day. And yes, I know
it doesn't sound like something that will
make a difference -- but it's one of the
most critical keys to strength training
success that I can give you.
So take it, and USE it. And watch your
training rocket to new levels.
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 the inner world of strength
training in detail in these books:
a. Dinosaur Training: Lost Secrets of
Strength and Development
http://www.brookskubik.com/dinosaur_training.html
b. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
2. My other books and courses are right
here:
http://www.brookskubik.com/products.html
3. Thought for the Day: "Focus until you and
the barbell are one." -- Brooks Kubik
Serious strength training is a lot of
things, but here's one thing it's not.
It's not pretty.
It's chalk flying, sweat dripping, plate
clanging hard work.
It's 100 percent inner-directed -- and zero
percent outer directed.
It's you and the bar and no one else.
You don't stop and take a selfie, you
don't take video to upload to the
interwebs, and you don't get on the
face-page to tell the world you're
training.
It's just you and the bar -- and the
bar doesn't care about the selfies.
And neither should you.
There's a reason for that -- and it
goes right to the heart of the inner
world of weight training.
For maximum results from your training,
you need to do more than train.
You need to train with absolute, pinpoint
concentration.
You need to train with total and complete
focus.
You need to dive down into the rep --
and you need to make that rep your entire
world.
And you need to do that with each and
every rep -- for the entire workout.
For the entire time you train, you need
to focus on your training. You need to
keep everything INternal.
Anything EXternal is a distraction.
Distraction is your worst enemy when you
train.
You need to do everything possible to
eliminate all distractions.
Taking a selfie is a distraction.
Talking on the phone is a distraction.
Uploading video is a distraction.
Texting is a distraction.
They're distractions because they come
between you and the barbell. They break
your focus. Ruin your concentration.
They're interruptions.
You don't need them -- and you don't want
them.
And don't tell me it's okay because it's
happening in-between sets. In a real workout,
there's no in-between sets. If you're not
lifting you're either changing the weight
or getting focused on your next set.
Go back and re-read the chapters on
the mental aspects of training in Dinosaur
Training and Dinosaur Bodyweight Training.
Read about pre-set visualization -- and
pre-set activators.
When do you think the pre-set stuff happens?
It happens in-between the lifting. It's
not actual lifting, but it's still a vitally
important, critical part of your workout.
For real results, get focused. Put on the war
paint, grab the bar, and keep the war paint on
until the entire workout is over.
At THAT point, you can go back to the outer
world.
But when you're training, stay in the inner
world.
That's the tip of the day. And yes, I know
it doesn't sound like something that will
make a difference -- but it's one of the
most critical keys to strength training
success that I can give you.
So take it, and USE it. And watch your
training rocket to new levels.
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 the inner world of strength
training in detail in these books:
a. Dinosaur Training: Lost Secrets of
Strength and Development
http://www.brookskubik.com/dinosaur_training.html
b. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
2. My other books and courses are right
here:
http://www.brookskubik.com/products.html
3. Thought for the Day: "Focus until you and
the barbell are one." -- Brooks Kubik
Training Madness for Beginners!
Hail to the Dinosaurs!
When you're a beginning trainee, you
have tremendous untapped potential,
and you can (and should) make very
rapid gains in strength and muscular
development.
This is particularly true for trainees
in their teens, which is when so many
get bitten by the barbell bug.
Unfortunately, that's not always what
happens.
Many beginning trainees get NOTHING in
the way of progress - as in, a big, fat
ZERO. ZIPPO. GOOSE EGGS. NADA.
And that's a crying shame.
The problem, in most cases, is not a
lack of effort.
It's not a lack of trying.
It's not a lack of "wanting it."
It's a lack of good training advice.
That was true when I was a kid, just
getting started in the Iron Game - and
it's true today.
In fact, it's probably more true today
than ever -- because the sheer amount
of training information has increased
astronomically -- but the percentage
of GOOD ADVICE is still a tiny fraction
of the total -- and that means that it's
harder to find than ever.
For example, consider just how difficult
it is for a newbie to find good answers to
these basic training questions without
getting hopelessly lost in the interweb
world of information overload:
1. How often should I train?
2. What equipment should I use?
3. What exercises should I do?
4. Where should I train?
5. How many sets should I do?
6. How many reps should I do?
7. What should I eat?
Those are basic, fundamental questions that
every newbie should be asking -- and every
coach, gym owner or "expert" should be able
to answer without blinking an eye.
But most newbies don't even think to ask
the questions -- and most people who SHOULD
know the answers, DON'T.
Everyone is too caught up in the details
of advanced training. The silly stuff. How
Mr. Inter-Galactic Superstar trains. Which
super supplements to take. Whether to eat
six high protein power meals a day or ten.
Is it better to do peak contraction
iso-tension curls or Himalayan power
curls -- and do you superset them with
Bulgarian triceps blasters or Hawaiian
arm massifiers?
I was thinking about this because I'm getting
a lot of questions from beginners -- or from
parents of young men (and young women) who
are wanting to start training. And I know
that good advice is critically important
for them -- and very hard to get.
I thought I'd covered the topic pretty well
in CHALK AND SWEAT -- where I give ten
different workouts and lots of how to get
started advice for beginners (followed by
40 other workouts for intermediates,
advanced trainees and trainees looking
to build maximum strength and muscle mass).
But I get so many questions about training
for beginners and young lifters that perhaps
I need to tackle the subject again in a
special course or a short book.
So I'm asking for feedback -- is that
something you'd like me to tackle after
I finish the current diet and nutrition
book?
Shoot me an email and 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. These are all great for beginners:
a. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
b. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
c. Dinosaur Arm Training
http://www.brookskubik.com/dinosaur_armtraining.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: "The best place to
start is at the beginning, and the best time
to do it is now." -- Brooks Kubik
When you're a beginning trainee, you
have tremendous untapped potential,
and you can (and should) make very
rapid gains in strength and muscular
development.
This is particularly true for trainees
in their teens, which is when so many
get bitten by the barbell bug.
Unfortunately, that's not always what
happens.
Many beginning trainees get NOTHING in
the way of progress - as in, a big, fat
ZERO. ZIPPO. GOOSE EGGS. NADA.
And that's a crying shame.
The problem, in most cases, is not a
lack of effort.
It's not a lack of trying.
It's not a lack of "wanting it."
It's a lack of good training advice.
That was true when I was a kid, just
getting started in the Iron Game - and
it's true today.
In fact, it's probably more true today
than ever -- because the sheer amount
of training information has increased
astronomically -- but the percentage
of GOOD ADVICE is still a tiny fraction
of the total -- and that means that it's
harder to find than ever.
For example, consider just how difficult
it is for a newbie to find good answers to
these basic training questions without
getting hopelessly lost in the interweb
world of information overload:
1. How often should I train?
2. What equipment should I use?
3. What exercises should I do?
4. Where should I train?
5. How many sets should I do?
6. How many reps should I do?
7. What should I eat?
Those are basic, fundamental questions that
every newbie should be asking -- and every
coach, gym owner or "expert" should be able
to answer without blinking an eye.
But most newbies don't even think to ask
the questions -- and most people who SHOULD
know the answers, DON'T.
Everyone is too caught up in the details
of advanced training. The silly stuff. How
Mr. Inter-Galactic Superstar trains. Which
super supplements to take. Whether to eat
six high protein power meals a day or ten.
Is it better to do peak contraction
iso-tension curls or Himalayan power
curls -- and do you superset them with
Bulgarian triceps blasters or Hawaiian
arm massifiers?
I was thinking about this because I'm getting
a lot of questions from beginners -- or from
parents of young men (and young women) who
are wanting to start training. And I know
that good advice is critically important
for them -- and very hard to get.
I thought I'd covered the topic pretty well
in CHALK AND SWEAT -- where I give ten
different workouts and lots of how to get
started advice for beginners (followed by
40 other workouts for intermediates,
advanced trainees and trainees looking
to build maximum strength and muscle mass).
But I get so many questions about training
for beginners and young lifters that perhaps
I need to tackle the subject again in a
special course or a short book.
So I'm asking for feedback -- is that
something you'd like me to tackle after
I finish the current diet and nutrition
book?
Shoot me an email and 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. These are all great for beginners:
a. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
b. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
c. Dinosaur Arm Training
http://www.brookskubik.com/dinosaur_armtraining.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: "The best place to
start is at the beginning, and the best time
to do it is now." -- Brooks Kubik
Train Hard But Train Smart!
Hail to the Dinosaurs!
Many of you have asked for an update
on my current workouts -- so here you
go.
I'm back to three times per week. I
had tried a one exercise per day
program as an experiment, and although
it worked okay, I prefer 3x per week.
That also leaves more time for writing,
and that's important -- I am writing up
a storm for you. (The current project
is finishing my book on diet and
nutrition for Dinos, which I've been
researching and working on for several
years - and which is going to be ready
soon, and which I think you're really
going to enjoy. After that is done, I'm
going to move on to Project No. 2 --
which is a secret for now.)
But on to the workout. I like to think
of it as a way to train hard but smart.
At age 57, I need to do both.
I am following two different programs,
Workout A and Workout B. I alternate them.
As noted, I train 3x per week.
Now remember, I'm doing all Olympic
lifting now, so everything you see is
Olympic lifting stuff -- and it's
Olympic lifting stuff for an older
lifter. For that reason, there's not
too many different exercises, and
there's not much volume. I have to
stick to what gives me the most bang
for the buck.
In Workout A, I begin with 10 or 15 mins
of stretching and loosening up, and then
do split style snatches for about 30 to
45 minutes.
Then I do some snatch grip high pulls,
followed by some front or back squats.
In workout B I do 10 or 15 mins of
stretching and loosening up, followed
by 30 to 45 mins of squat style cleans
and split jerks. After that, I do some
clean grip high pulls and some front
or back squats.
I did squat snatches for the past couple
of years, but they are too hard on my
shoulders, so I have switched to split
snatches, which are much easier on an
older trainee's shoulders.
I am still doing squat cleans, at least
for now. I'll keep you posted on that.
I do split style jerks.
I do all single reps. I do singles because
I am always working on my form, and singles
are the best way to perform precise, correct,
fast, explosive movements.
It's as if I were training for the shot put
or the discus throw. You don't do reps when
you put the shot or throw the discus in
training. You do singles.
Also, remember that I am 57, and I either
have glaucoma or pre-glaucoma (they're not
sure which), and too much internal eye
pressure in training is not a good idea --
and singles produce much less internal
eye pressure than sets of multiple reps.
But note -- I don't do 100%, as heavy as
possible, life or death, do or die singles,
and I don't try to set a PR every time I
train. I train heavy, but not to my
maximum.
Many readers equate heavy singles with
100% maximum lifts and always trying for
a new PR, and that's not correct. I TRAIN
with singles. I don't always go for a new
max. They're two entirely different things.
I video all my lifts, including warm-ups,
and check my form in-between the sets.
On lighter weights, I rest only long enough
to check my form on video, and load the bar
for the next set. On my heavy sets, I rest
two or three minutes between sets.
Depending on how I feel, I do either one
heavy single -- close to max, but not my
100% max -- or I do 5 singles with a weight
that is heavy but not quite as heavy as the
one rep weight.
Sometimes I will do 5 singles with a heavy
but not max weight, then add some more weight
and do 5 singles with a heavier (but not max)
weight -- making 10 heavy (but not max)
singles for the working sets.
On occasion, I'll go up to the 5 singles
working weight and do 5 progressively
heavier singles where I add 5 pounds to
the bar on each lift.
On pulls, I do 3 to 5 singles with a weight
a little heavier (usually about 10 kilos or
22 pounds) over my top snatch or clean and
jerk for the day.
On squats, I do 5 to 7 progressively heavier
singles, followed by anywhere form 1 to 5
singles with my top weight for the day.
Again, these are NOT limit lifts.
Everything takes about 90 mins -- and that's
in hot summer weather. Winter workouts will
go a bit faster.
The whole workout looks like this:
Workout A
1. 10 - 15 mins warm-ups
2. Split snatch -- many progressively
heavier singles
3. Snatch grip high pull -- 5 x 1 with
working weight
4. Front squat or back squat -- 5 - 7
x 1 progressively heavier sets, and 1 - 5
x 1 working sets
Workout B
1. 10 - 15 mins warm-ups
2. Split snatch -- many progressively
heavier singles
3. Snatch grip high pull -- 5 x 1 with
working weight (10 kilos over top snatch
for the day)
4. Front squat or back squat -- 5 - 7 x 1
progressively heavier sets, and 1 - 5
x 1 working sets
Workout B
1. 10 - 15 mins warm-ups
2. Squat clean and split jerk -- many
progressively heavier singles
3. Clean grip high pull -- 5 x 1 with
working weight (10 kilos over top clean
and jerk for the day)
4. Front squat or back squat -- 5 - 7
x 1 progressively heavier sets, and 1 - 5
x 1 working sets
So that's the workout. I hope you enjoyed
reading about it, and I hope it gives you
some good ideas for your own training.
As always, thanks for reading, and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. If you want to see what those split
style snatches and the other lifts look
like, grab Going Strong at 54 -- and for
more info about productive training for
older Dinos (whether you do OL work or
otherwise), grab Gray Hair and Black
Iron:
a. Going Strong at 54
http://brookskubik.com/goingstrong.html
b. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.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 hard,
but train smart. The older you are, the
smarter you need to train." -- Brooks Kubik
Many of you have asked for an update
on my current workouts -- so here you
go.
I'm back to three times per week. I
had tried a one exercise per day
program as an experiment, and although
it worked okay, I prefer 3x per week.
That also leaves more time for writing,
and that's important -- I am writing up
a storm for you. (The current project
is finishing my book on diet and
nutrition for Dinos, which I've been
researching and working on for several
years - and which is going to be ready
soon, and which I think you're really
going to enjoy. After that is done, I'm
going to move on to Project No. 2 --
which is a secret for now.)
But on to the workout. I like to think
of it as a way to train hard but smart.
At age 57, I need to do both.
I am following two different programs,
Workout A and Workout B. I alternate them.
As noted, I train 3x per week.
Now remember, I'm doing all Olympic
lifting now, so everything you see is
Olympic lifting stuff -- and it's
Olympic lifting stuff for an older
lifter. For that reason, there's not
too many different exercises, and
there's not much volume. I have to
stick to what gives me the most bang
for the buck.
In Workout A, I begin with 10 or 15 mins
of stretching and loosening up, and then
do split style snatches for about 30 to
45 minutes.
Then I do some snatch grip high pulls,
followed by some front or back squats.
In workout B I do 10 or 15 mins of
stretching and loosening up, followed
by 30 to 45 mins of squat style cleans
and split jerks. After that, I do some
clean grip high pulls and some front
or back squats.
I did squat snatches for the past couple
of years, but they are too hard on my
shoulders, so I have switched to split
snatches, which are much easier on an
older trainee's shoulders.
I am still doing squat cleans, at least
for now. I'll keep you posted on that.
I do split style jerks.
I do all single reps. I do singles because
I am always working on my form, and singles
are the best way to perform precise, correct,
fast, explosive movements.
It's as if I were training for the shot put
or the discus throw. You don't do reps when
you put the shot or throw the discus in
training. You do singles.
Also, remember that I am 57, and I either
have glaucoma or pre-glaucoma (they're not
sure which), and too much internal eye
pressure in training is not a good idea --
and singles produce much less internal
eye pressure than sets of multiple reps.
But note -- I don't do 100%, as heavy as
possible, life or death, do or die singles,
and I don't try to set a PR every time I
train. I train heavy, but not to my
maximum.
Many readers equate heavy singles with
100% maximum lifts and always trying for
a new PR, and that's not correct. I TRAIN
with singles. I don't always go for a new
max. They're two entirely different things.
I video all my lifts, including warm-ups,
and check my form in-between the sets.
On lighter weights, I rest only long enough
to check my form on video, and load the bar
for the next set. On my heavy sets, I rest
two or three minutes between sets.
Depending on how I feel, I do either one
heavy single -- close to max, but not my
100% max -- or I do 5 singles with a weight
that is heavy but not quite as heavy as the
one rep weight.
Sometimes I will do 5 singles with a heavy
but not max weight, then add some more weight
and do 5 singles with a heavier (but not max)
weight -- making 10 heavy (but not max)
singles for the working sets.
On occasion, I'll go up to the 5 singles
working weight and do 5 progressively
heavier singles where I add 5 pounds to
the bar on each lift.
On pulls, I do 3 to 5 singles with a weight
a little heavier (usually about 10 kilos or
22 pounds) over my top snatch or clean and
jerk for the day.
On squats, I do 5 to 7 progressively heavier
singles, followed by anywhere form 1 to 5
singles with my top weight for the day.
Again, these are NOT limit lifts.
Everything takes about 90 mins -- and that's
in hot summer weather. Winter workouts will
go a bit faster.
The whole workout looks like this:
Workout A
1. 10 - 15 mins warm-ups
2. Split snatch -- many progressively
heavier singles
3. Snatch grip high pull -- 5 x 1 with
working weight
4. Front squat or back squat -- 5 - 7
x 1 progressively heavier sets, and 1 - 5
x 1 working sets
Workout B
1. 10 - 15 mins warm-ups
2. Split snatch -- many progressively
heavier singles
3. Snatch grip high pull -- 5 x 1 with
working weight (10 kilos over top snatch
for the day)
4. Front squat or back squat -- 5 - 7 x 1
progressively heavier sets, and 1 - 5
x 1 working sets
Workout B
1. 10 - 15 mins warm-ups
2. Squat clean and split jerk -- many
progressively heavier singles
3. Clean grip high pull -- 5 x 1 with
working weight (10 kilos over top clean
and jerk for the day)
4. Front squat or back squat -- 5 - 7
x 1 progressively heavier sets, and 1 - 5
x 1 working sets
So that's the workout. I hope you enjoyed
reading about it, and I hope it gives you
some good ideas for your own training.
As always, thanks for reading, and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. If you want to see what those split
style snatches and the other lifts look
like, grab Going Strong at 54 -- and for
more info about productive training for
older Dinos (whether you do OL work or
otherwise), grab Gray Hair and Black
Iron:
a. Going Strong at 54
http://brookskubik.com/goingstrong.html
b. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.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 hard,
but train smart. The older you are, the
smarter you need to train." -- Brooks Kubik
A Training Tip from Big Joe Hise!
Hail to the Dinosaurs!
We were talking about Joe Hise last week,
and that reminded me of a very useful
tip that he came up with about 80 years
ago.
This was back when the 20-rep breathing
squat was just getting off the ground.
Hise, William Boone and other young men
had made spectacular gains with the 20-rep
breathing squat and an abbreviated exercise
program to go with it -- and Mark Berry
was writing about it constantly -- and
guys around the world were giving it a
try.
But some of the guys who tried it had a
problem.
The 20-rep squat was too hard on their
lower backs.
Their legs could take it -- but their
backs weren't up to the challenge.
They wrote in to Berry and asked what to
do.
And Joe Hise had a suggestion.
"Tell them to try a specialization program
for the low back BEFORE they try the 20-rep
squat program," he said. (Or words to that
effect.)
"Once their lower back is strong and fit,
they can start on the squat program."
That was good thinking, and it was a good
idea.
It also teaches us a broader principle --
that you always need to lay the proper
foundation for any type of advanced
or specialized training that you plan
to do.
Sounds simple, but you'd be astonished
to see how many trainees forget about
this basic rule -- and jump into an
advanced program or a specialization
workout that's far too much for them.
It's one of the greatest causes of
failure in the Iron Game -- and it's
sad, because it's the result of being
gung-ho and enthusiastic.
That's one reason why I always urge you
to start light and easy on a new program
or a new exercise. Learn the new workout
(or the new exercise) and get comfortable
with it before you start to pack on the
weight and go balls to the wall.
I KNOW it's tempting to jump right in and
go as hard and heavy as you can from day
one.
Trust me, I've been there -- and done
that. We all have.
But there's a better way to do it --
and the better way is to start easy,
play it smart, and build up to the
big weights and the high intensity.
In the meantime, if you're thinking
about doing the 20-rep breathing squat
program, be sure your lower back is up
to the task. If not, you might want to
spend the next couple of months on a
low back specialization program BEFORE
you try the breathing squat program.
And that's the tip of the day -- a tip
that's over 80 years old, and that comes
from one of the pioneers of the Iron
Game.
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. I cover leg and back specialization
programs for maximum strength and muscle
mass in CHALK AND SWEAT -- along with
programs for beginners, intermediates
and advanced trainees. Go here to grab
a copy:
http://www.brookskubik.com/chalk_and_sweat.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: "Never stop
learning, never stop seeking and never
stop growing." -- Brooks Kubik
We were talking about Joe Hise last week,
and that reminded me of a very useful
tip that he came up with about 80 years
ago.
This was back when the 20-rep breathing
squat was just getting off the ground.
Hise, William Boone and other young men
had made spectacular gains with the 20-rep
breathing squat and an abbreviated exercise
program to go with it -- and Mark Berry
was writing about it constantly -- and
guys around the world were giving it a
try.
But some of the guys who tried it had a
problem.
The 20-rep squat was too hard on their
lower backs.
Their legs could take it -- but their
backs weren't up to the challenge.
They wrote in to Berry and asked what to
do.
And Joe Hise had a suggestion.
"Tell them to try a specialization program
for the low back BEFORE they try the 20-rep
squat program," he said. (Or words to that
effect.)
"Once their lower back is strong and fit,
they can start on the squat program."
That was good thinking, and it was a good
idea.
It also teaches us a broader principle --
that you always need to lay the proper
foundation for any type of advanced
or specialized training that you plan
to do.
Sounds simple, but you'd be astonished
to see how many trainees forget about
this basic rule -- and jump into an
advanced program or a specialization
workout that's far too much for them.
It's one of the greatest causes of
failure in the Iron Game -- and it's
sad, because it's the result of being
gung-ho and enthusiastic.
That's one reason why I always urge you
to start light and easy on a new program
or a new exercise. Learn the new workout
(or the new exercise) and get comfortable
with it before you start to pack on the
weight and go balls to the wall.
I KNOW it's tempting to jump right in and
go as hard and heavy as you can from day
one.
Trust me, I've been there -- and done
that. We all have.
But there's a better way to do it --
and the better way is to start easy,
play it smart, and build up to the
big weights and the high intensity.
In the meantime, if you're thinking
about doing the 20-rep breathing squat
program, be sure your lower back is up
to the task. If not, you might want to
spend the next couple of months on a
low back specialization program BEFORE
you try the breathing squat program.
And that's the tip of the day -- a tip
that's over 80 years old, and that comes
from one of the pioneers of the Iron
Game.
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. I cover leg and back specialization
programs for maximum strength and muscle
mass in CHALK AND SWEAT -- along with
programs for beginners, intermediates
and advanced trainees. Go here to grab
a copy:
http://www.brookskubik.com/chalk_and_sweat.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: "Never stop
learning, never stop seeking and never
stop growing." -- Brooks Kubik
Look Strong or Be Strong?
Hail to the Dinosaurs!
When I was in high school, there was an
ad in Peary Rader's Ironman magazine
that had a line something to the effect
of:
"I'd rather be stronger than I look, than
look stronger than I am."
I used to think about that and try to
puzzle it out.
On the one hand, as a high school wrestler,
I wanted to be strong as heck -- but I
also wanted to look strong. (After all,
I was 15 or 16, and I had just
discovered girls -- and everyone knew
you had to look like Mr. America to
get any of the girls to notice you.
At least, that's how it seemed when
you were 15 or 16.)
I finally decided that I wanted to look
really strong -- but be even stronger
than I looked.
That was a good decision, because it had
a huge impact on how I trained.
I never followed any of the conventional
bodybuilding programs of the day.
I stuck to the (even then) old-fashioned
three-times per week total body workouts.
I used the basic exercises. Squats, presses,
bench presses, bent-over rowing, pull-ups,
deadlifts, and curls.
I used basic set/rep system, like 3 x 6
and 5 x 5.
I read books and articles by men who taught
this kind of training -- Bradley J. Steiner,
Harry Paschall, and Peary Rader.
Today, at age 56, I still feel the same way.
Yes, I want to look strong.
But I still want to be stronger than I look.
The STRONG is more important than the LOOK.
If you're reading this, you probably feel
the same way. That makes a distinct
minority in the Iron Game -- because most
people would rather look stronger than they
are (and in fact, could care less about
actually strength) -- but that also makes
us kindred spirits.
So thanks for reading -- and thanks for
focusing on STRENGTH when you train.
As always, have a great day (and a great
weekend). If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. Here's the book they call The Bible of
Strength Training -- do you have a copy?
http://www.brookskubik.com/dinosaur_training.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: "Strong is good,
but stronger is better." -- Brooks Kubik
When I was in high school, there was an
ad in Peary Rader's Ironman magazine
that had a line something to the effect
of:
"I'd rather be stronger than I look, than
look stronger than I am."
I used to think about that and try to
puzzle it out.
On the one hand, as a high school wrestler,
I wanted to be strong as heck -- but I
also wanted to look strong. (After all,
I was 15 or 16, and I had just
discovered girls -- and everyone knew
you had to look like Mr. America to
get any of the girls to notice you.
At least, that's how it seemed when
you were 15 or 16.)
I finally decided that I wanted to look
really strong -- but be even stronger
than I looked.
That was a good decision, because it had
a huge impact on how I trained.
I never followed any of the conventional
bodybuilding programs of the day.
I stuck to the (even then) old-fashioned
three-times per week total body workouts.
I used the basic exercises. Squats, presses,
bench presses, bent-over rowing, pull-ups,
deadlifts, and curls.
I used basic set/rep system, like 3 x 6
and 5 x 5.
I read books and articles by men who taught
this kind of training -- Bradley J. Steiner,
Harry Paschall, and Peary Rader.
Today, at age 56, I still feel the same way.
Yes, I want to look strong.
But I still want to be stronger than I look.
The STRONG is more important than the LOOK.
If you're reading this, you probably feel
the same way. That makes a distinct
minority in the Iron Game -- because most
people would rather look stronger than they
are (and in fact, could care less about
actually strength) -- but that also makes
us kindred spirits.
So thanks for reading -- and thanks for
focusing on STRENGTH when you train.
As always, have a great day (and a great
weekend). If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. Here's the book they call The Bible of
Strength Training -- do you have a copy?
http://www.brookskubik.com/dinosaur_training.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: "Strong is good,
but stronger is better." -- Brooks Kubik
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