Hail to the Dinosaurs!
Three quick notes, and then we'll talk training.
1. Our New E-Books
We have two e-books available on Amazon's
Kindle site, and they're getting great reviews.
Both are certified top 10 best-sellers in their
category at the Amazon site, which is more
than a little amazing. Go here to grab the
little monsters -- and please post a review:
http://www.brookskubik.com/militarypress_kindle.html
http://www.brookskubik.com/dinosaur_secrets_01.html
Important -- note that you can download a free
app to read Kindle books on any device -- so
you can read our courses even if you don't
have a Kindle device.
2. Dinosaur Podcast Today!
I'll be a guest on Ken O'Neill's Trans-Evolutionary
Fitness Radio today. Listen live at 12:00 EST, or
catch the download later on:
http://superhumanradio.com/
3. Another great e-book
My buddy John Wood has a terrific e-book on
Kindle -- a modern reprint of Sig Klein's very
rare hand-balancing course. Klein was one of
the best hand-balancers of all time, and it
contributed mightily to his world record in
the military press -- so this is a gold mine
mine for Dinos:
http://www.amazon.com/Try-Hand-Balancing-Updated-Annotated-Edition-ebook/dp/B00LYM5I6E
On the training front, let's continue our
discussion of how to build the muscles of
posture.
The Hise shrug is excellent for the traps --
and for all of the muscles of posture.
You'll work up to heavy weights in this
one, but form is more important than
weight -- especially at the beginning!
Do it in a power rack.
Set the pins so you can dip down and get
under the bar in the quarter squat position.
Flat back is very important, of course.
Get set, and stand up with the bar high
on your shoulders -- as if you were going to
do high bar squats.
Stand straight. Don't round the shoulders.
Don't look down. Don't bend forward. All
of that defeats the entire purpose of the
exercise.
Now stand tall -- and take a huge, enormous,
rib-stretching breath -- and expand your lungs
to the utmost -- and as you do so, shrug your
shoulders as h-i-g-h as you can.
Try to touch your shoulders to your ears.
You won't be able to do it -- but try!
Pause in the top position with the lungs expanded
to the max and the shoulders as high as possible.
Slowly exhale, lowering the shoulders as you
do so.
Pause at the bottom -- and then repeat.
Make each rep a slow, deliberate, perfect
movement.
Try 5 x 5, 3 x 10 or 1 x 20. 10/8/6 also is
good.
If you want to do rest-pause reps, that's fine.
If you prefer to do singles, that's fine, too.
They all work -- and they're all good.
Do very light breathing pullovers after each
set (or series) of shrugs.
Joe Hise originated this neat little exercise.
He used it for chest expansion and gaining
weight -- but it's a terrific exercise for the
traps and other muscles of the upper back.
For some trainees, it's the best possible
exercise for the traps.
Start light and learn the movement -- add
weight slowly and sensibly -- gradually work
up to some serious iron.
Have fun, and report on your results!
As always, thanks for reading and have a
great day. If you train today, stay warm --
and make it a good one!
Yours in strength,
Brooks Kubik
P.S. Any of the 20 leg and back specialization
programs in Chalk and Sweat would be great
for the muscles of posture:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. My other books and courses -- and
the Dinosaur Files quarterly -- and Dinosaur
Training DVD's -- and shirts and sweatshirts
and hoodies -- are available right here at Dino
Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Train for lattitude as
well as longitude." -- Brooks Kubik
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