A Simple Solution to a Common Problem (Part 2)

Hail to the Dinosaurs!

First of all, let me say THANK YOU to everyone
who stepped up and placed an order for KNIFE,
FORK, MUSCLE. As always, we appreciate your

Be sure to check out the cover photo -- it looks
pretty darn good.


On the training front . . .

In yesterday's email, we were discussing an
email I rec'd from a 24-year old Marine who
is training 4 times a week, doing squats and
deads 2-3 times a week, and running or
pushing a prowler (weight sled) on his
"off" days.

(By the way, exactly 27 readers asked what
a prowler was -- it's a weight sled. You push
it for cardio work.)

He feels like he's overdoing things and asked
me to outline a schedule thatmight work better.

So here's a suggestion:


1. Squats 5 x 5 or 5 x 6

2. Standing barbell curl 4 x 6 or 5 x 5

3. Close grip bench press 4 x 6 or 5 x 5

4. Gut work, grip work and neck work of
your choice - several sets of each

Note: work the neck extra hard to help
provide a muscular cusion to protect against
concussion in combat situations, motor
vehicle accidents, etc. A heavy-duty
headstrap for neck work is a great


1. Run or do prowler work


1. Bench press 5 x 5 or 5 x 6

2. Pulldowns to the chest 5 x 5 or 5 x 6


Pull-ups 5 x 5 or 5 x 6

3. Shoulder shrugs 5 x 5 or 5 x 6

Note: More neck and trap work, for the reasons
noted above. Use a barbell, two dumbbells, one
dumbbell and alternate arms, or a Trap Bar.

4. Gut, grip and neck work -- same as Mon


1. Run or do prowler work


1. Military press 5 x 5 or 5 x 6

2. Deadlift or Trap Bar deadlift 5 x 5 or 5 x 6

3. Shrugs -- but a different kind than on Wed.

4. Gut, grip and neck work -- same as Mon


1. Run or do prowler work

Sun -- Rest!

On 5 x 5 and other set/rep schemes, start light and
add weight on each set, so you finish with your top
weight for the day.

If you need more warm-up sets, do them, even if
it means you are doing 6 x 5 or 7 x 5.

Very important -- start with weights where you can
get 5 reps on each top set. In other words, don't
start too heavy. Gradually add weight as you get

Consider the possibility of lighter workouts and
heavier workouts, esp the possibility of going heavy
in squat and lighter in DL one week -- and the
reverse the next week. You need to be careful not
to overwork the legs, hips and lower back given all
the running you need to do.

So that's the program. It will work well for our
24-year old Marine -- and it will work well for any
of our younger Dinos. Older Dinos should have more
rest days and focus on recovery. See Gray Hair and
Black Iron for details:


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. Go here to reserve your copy of KNIFE, FORK,


P.S. 2. For older Dinos -- age 35 and up -- this
little monster is worth its weight in gold:


P.S. 3. My other books and courses are right here:


P.S. 4. Thought for the Day: "The trick is to make
it hard, but not impossible." -- Brooks Kubik