Cardio Training for Dinosaurs!

Hail to the Dinosaurs!

When I was a kid, all the coaches
used cardio training  as a form of
punishment.

They called it "running laps." When
a coach was mad at you, you ran laps.

If he was real mad, you ran many
laps.

The freshman football coach was
the worst. If the team lost a
game, he made all the players
permanent members of the
Thousand Yard Club.

The Thousand Yard Club was twenty
50 yard sprints in full football
gear, with hardly any rest between
sprints. It was brutal. They needed
to keep plenty of puke buckets handy
on the day we did it.

If you lost another game, the coach
added two additional 50 yard sprints.

The freshman team was TERRIBLE my
year. We lost 8 games and tied one.

By the end of the season the Thousand
Yard Club had morphed into the 1800
Yard Club.

The whole thing was self-defeating,
because that many sprints wore our
legs out, and we were stiff and sore
and tired and slow on game day. It
would have been a lot better to have
made us run some sprints, and then
stopped and called it a day. Our
recovery would have been better,
and we would have played better.

And that's the problem with cardio
training for Iron Heads. You need
to do enough cardio -- but not too
much. And you need to do the right
kind of cardio.

Stuff that beats you up, makes you
sore and stiff, and eats up all of your
recovery doesn't do much good.

In fact, it's BAD for you, because it
wears you down and sets you up for
injury.

So here are some ideas:

1. Dumbbell swings, cleans and
snatches, as described in Dinosaur
Dumbbell Training. Sets of five will
get your heart and lungs working big
time.

2. Lugging and loading drills, as
described in Gray Hair and Black
Iron. These are great -- they're
lots of fun, and they involve
lugging, lifting, loading and
carrying heavy stuff -- which
is PERFECT for Dinos. Kudos to
Dr. Ken for this idea.

3.The kind of finishers I cover
in Strength, Muscle and Power.
These are like no. 2, but you go
harder and heavier.

4. PHA training, where you combine
five or six different exercises for
different parts of the body and
perform one set of each back to
back with no rest. Let's you use
basic barbell and dumbbell (or
kettlebell or sandbag) exercises
for a great cardio workout. See
Gray Hair and Black Iron for
details and for routines.

5. Bodyweight training where you
do medium to high reps and focus
on conditioning. Or -- one of my
personal favorites -- supersetting
two advanced bodyweight exercises
for low to medium reps and doing
five to ten sets of each. Builds
strength, builds muscle and gives
you a great cardio workout all in
one.

6. Death sets, as described in
Dinosaur Training. Those 20 rep
sets of squats and deadlifts will
work your heart and lungs like
you won't believe.

As with anything else, you start
easy and build up gradually and
more progressively to harder
training. Do NOT go out and jump
into full bore cardio training.
(That's especially important for
older trainees and for heavier
trainees.)

Or -- you could go run laps or sign
up for the Thousand Yard Club. But
trust me, that's not nearly as much
fun!

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

Yours in strength,

Brooks Kubik

P.S. You can find the various books
mentioned in this email right here
at Dino Headquarters:

1. Dinosaur Dumbbell Training

http://brookskubik.com/dinosaur_dumbbelltraining.html

2. Gray Hair and Black Iron

http://www.brookskubik.com/grayhair_blackiron.html

3. Strength, Muscle and Power

http://www.brookskubik.com/strength_muscle_power.html

4. Dinosaur Bodyweight Training

http://www.brookskubik.com/dinosaur_bodyweight.html

P.S. 2. My other books and courses, including
links to my Kindle e-books, are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "The air we
breathe is life itself, and so is the iron we
lift."  -- Brooks Kubik

*************************************************

The Top 10 Ways to Tell You're in a Great Gym!

Hail to the Dinosaurs!

I thought you'd enjoy another top
10 list. This one is The Top 10 Ways
to Tell You're in a Great Gym:

10. It's not an earthquake -- it's
heavy deadlifts.

9. And heavy olympic lifting.

8. They can't find Jimmy Hoffa, and
they can't find the last guy who did
curls in the power rack.

7. Chalk is mandatory.

6. Serious is mandatory.

5. No one says "Spot me, bro."

4. No one does yoga on the lifting
platform.

3. You train your core with squats,
deadlifts and heavy overhead lifting.

2. No one does peak contraction
anything.

1. The owner had a dog-eared copy of
Dinosaur Training on the bookshelf in
his office.

So -- would you train in a gym like
that? I would!

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 grab YOUR copy of Dinosaur
Training: Lost Secrets of Strength and
Development:

http://www.brookskubik.com/dinosaur_training.html

P.S. 2. My other books and courses are
right here -- including links to my Dinosaur
Training e-books on Kindle:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Don't live
to lift -- lift to live." -- Brooks Kubik


****************************************

10 Tips for Older Dinos!

Hail to the Dinosaurs!

Let me cover some Dino news and updates,
and then we'll talk about training tips for
older Dinos.

1. Molding a Mighty Chest

John Wood just released a great looking Kindle
e-book edition of George F. Jowett's classic
course, Molding a Mighty Chest. It includes
a very rare article authored by Jowett, so it's
quite a treat for anyone who likes old-school
physical culture and old-school training:

http://www.oldtimestrongman.com/mightychest_kindle.html

2. Physical Culture Radio

We're skipping the regular broadcast this week,
but we'll be back next week. Be looking for us!

3. Dinosaur Training Secrets, Vol. 3

I'm working away to finish the new Dinosaur
Training Secrets course, and it's going to be
a good one. Stay tuned for further details.
If you missed vol. 1 or vol. 2, go here to grab
them in hard-copy -- or follow the links to the
Kindle e-book edition on Amazon:

http://www.brookskubik.com/products.html

On the training front, I've been getting a ton
of questions from older Dinos -- so I thought
I'd cover some of them in one email.

10 Tips for Older Dinos

1. The most important thing is regular, consistent
training.

a. You DON'T have to train with super-human,
over the top intensity or enormous weights.

b. You DO have to train on a regular basis. Make it
a part of your life.

2. If squats hurt your knees, try using Trap Bar
deadlifts as your primary leg, back and hip
exercise.

a. If less weight works better, then drop the
weight on the squats.

b. If lower reps work better, then do lower reps.

c. Warm-up thoroughly before squatting!

3. Focus on perfect form in all of your exercises.

a. Perfect form places the resistance on the
muscles -- and protects you against injury.

4. Keep your weight under control.

a. You don't have to try for a beach-boy six-pack
or bodybuilder style definition -- but you don't
want to be carrying lots and lots of Lard Lumps.

b. See Knife, Fork, Muscle for details on a healthy
diet for trainees of any age.

5. Strength training is more important than cardio
training for older Dinos.

a. It's more fun, too.

6. Multiple sets of low to medium reps are way
better than high reps with light weights.

a. Multiple sets of low to medium reps with a
heavy but not maximum weight allow you to
perform all of your reps in perfect form. (See
no. 3, above.)

7. If it hurts, don't do it.

a. Not even if it used to be your all-time favorite
exercise.

b. Not even if you see it on the interwebs and it
looks really cool.

c. Not even if _____________ (fill in the blank)
says to do it.

d. This is a good tip for Dinos of any age. You don't
end up being an older Dino if you hurt yourself doing
dumb stuff when you're young. And there's an awful
lot of dumb stuff on the interwebs and elsewhere
right now.

8. If you do cardio, you don't need to beat yourself
into the ground.

a. The lugging and loading cardio workout in Gray
Hair and Black Iron is great for older Dinos.

b. Again, as with strength training, the key point
is regular, consistent work.

9. Make your training FUN! If you're 50, 60 or
older, you've earned the right to have fun when
you train.

a. Train somewhere that makes you feel like
training. For some of us, this is a gym. For others,
it's your basement or your garage -- or your back
yard.

b. Do things that you enjoy doing.

c. Workouts should be one of the best times of
the week. I know they are for me.

10. Listen to your body, and take an extra rest
day if you need it -- or take a light workout.

And here's a bonus tip:

Be proud of who you are and what you've
accomplished.

Be proud of the fact that you're hitting the iron
at age ___ (fill in the blank).

Be proud of the fact that your stronger and
in way better shape than 99.99 percent of
your peers.

And that's the message for the day.

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. Gray Hair and Black Iron is the number one
book for older trainees -- and Knife. Fork, Muscle
is the number one book on diet and nutrition for
Dinos of any age:

http://www.brookskubik.com/grayhair_blackiron.html

http://www.brookskubik.com/dinosaur_nutrition.html

P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links for
all of my new e-books:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Count the plates on
the bar, not the candles on the birthday cake."
-- Brooks Kubik

*******************************************

Some Good Advice from My Dad

Hail to the Dinosaurs!

Two quick notes, and then we'll talk about
some good advice from my Dad.

1. Molding a Mighty Chest

John Wood has released a great looking
Kindle e-book edition of George F. Jowett's
classic course from 1932, Molding a Mighty
Chest. John added his own commentary and
notes on how to perform the different
exercises, and even inckluded a bonus
chapter -- a rare article from Jowett
himself.

Go here to grab it:

http://www.oldtimestrongman.com/mightychest_kindle.html

2. Dinosaur Training Secrets

I'm working on course no. 3 in the Dinosaur
Training Secrets series. Go here to grab them
in your choice of hard-copy or Kindle e-books:

1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_01.html

2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

Kindle e-book

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_02.html

And now -- let's cover some good advice from
my Dad. Remember, he's the one who got
me started in the Iron Game nearly 50 years
ago -- so that makes him the original
Dinosaur.

My Dad passed away 10 days ago. When
we were in his room at the hospice, I read
one of his favorite books to him.

The title is The Haunted Bookshop. It was
published way back in 1919. The author is
a man named Christopher Morley.

The Haunted Bookshop is not a ghost story or a
story about the supernatural. The title comes
from Morley's love of books. The sign on the
door says it all:

"This shop is haunted by the ghosts of all
great literature."

The propietor of the bookshop, Roger Mifflin,
also notes (and I agree with this ten thousand
percent):

"When you sell a man a book, you don't sell
him just twelve ounces of paper and ink and
glue, you sell him a whole new life."

I had seen this book on my Dad's bookshelf
for my entire life, but somehow, I never read
it. So by reading it to him, I was learning
some new and wonderful things.

After Dad's passing, I did a little research
about Christopher Morley, and I found some
words of advice that he left behind after HIS
passing in 1957. Since I found this because I
had been reading The Haunted Bookshop
to my Dad, I consider this to be advice
from him, as well. It certainly sums up
how my Dad lived his life.

Here it is:

"Read, every day, something no one else
is reading. Think, every day, something no
one else is thinking. Do, every day, something
no one else would be silly enough to do. It is
bad for the mind to continually be part of
unanimity."

Now, I don't know about you, but I think
that's pretty good advice.

All we need to do is add:

"Lift, every day, something no one else is
lifting."

And now we've got a perfect creed for
Dinosaurs!

That's because Dinosaurs are different. They
don't follow the crowd. They don't do something
just because "everyone else is doing it." In fact,
when it comes to training, very few people train
like a Dinosaur.

If you're reading this, you're a Dinosaur.
And you're doing exactly what Christopher
Morley wanted you to do -- and exactly
what my Dad wanted you to do.

You're finding your own path -- and you're
living life your way, on your terms.

For that, I salute you. And so does my Dad.
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 have three other new e-books, and
I think you'll like them:

a. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

b. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

c. The Doug Hepburn Strength and Muscle Building
System

http://www.brookskubik.com/hepburn_kindle.html

P.S. 2. If you prefer hard-copy books and courses,
go here to grab them:

http://www.brookskubik.com/products.html

P.S. 3.  Thought for the Day: "Dare to be different.
No one ever achieved anything great by following
the beaten path." -- Brooks Kubik

********************************************

One Dinosaur and One Barbell

Hail to the Dinosaurs!

I had a great workout last night,
and I thought I'd tell you about
it.

It was one of those old school
workouts you see so often here
at Dino Headquarters.

I started with 10 minutes of
stretching and loosening up drills.
These include things like overhead
squats with a broomstick, shoulder
dislocates, and even some slow speed
squat snatches.

Next, I did squat snatches, starting
with the empty bar and working up to
my training weights.

I did doubles and triples with my
working weight, and they kicked my
you know what.

Next, I did snatch grip high pulls.

After that, I did front squats.

And that was it.

The entire workout took about one hour
and five minutes.

Today's a rest day, and the day after
that will be another training day. I'll
do a different workout, with different
exercises, but it will be pretty similar.

That's the way it is at Dino Headquarters:
basic OL training 3x per week. In other
words, me and the barbell -- some chalk
and sweat -- and not much else.

I'm sure your workout is different -- but
in many ways, it's quite similar. That's
because Dinos focus on the important things.
They focus on the iron. And they focus on
getting it done.

That's what I did last night. I got it
done. Went out to the garage, chalked my
hands, grabbed the bar and had a great
workout. And that's what Dinos do.

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

Yours in strength,

Brooks Kubik

P.S. Here's an entire book of old-school,
Dino-style workouts -- from beginner to
intermediate to advanced -- along with
20 special workouts for maximum muscle
mass:

http://www.brookskubik.com/chalk_and_sweat.html

P.S. 2. My other books and courses are
right here -- including links to all of my
new Dinosaur Training e-books:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "It starts
and ends with you and the bar."
-- Brooks Kubik

***************************************

Strength and Muscle in 100 Words or Less -- Part 4

Hail to the Dinosaurs!

So here's a question for everyone who's been
training for 10 years or more:

If you were starting over, what advice would you
give yourself?

What would you do differently?

What would you DO?

What would you NOT do?

What have you learned over the past 10 or
more years?

Take a second and think about it.

The answer should tell you some very
important things about effective training.

About what works -- and what doesn't.

Yours in strength,

Brooks Kubik

P.S. Here's something that works:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. Here's something else that works:

Hard-copy course:

http://www.brookskubik.com/doug_hepburn.html

Kindle e-book:

http://www.brookskubik.com/hepburn_kindle.html

P.S. 3. Thought for the Day: "If you don't learn
from your mistakes, then what's the point of
making them?" -- Brooks Kubik

*********************************************

Strength and Muscle in 100 Words or Less -- Part 3

Hail to the Dinosaurs!

I trained the other night.

Snatches and clean and jerks.

It wasn't fancy, it wasn't high
tech, and it wasn't anything that
any of the internet experts and
whiz kids would do.

It was just me and the barbell.

And it was lots of fun.

Lots of sweat, too.

And the best part is -- it works.

I'm getting stronger -- and I'm
lifting more -- and I'm having a
great time in every workout.

And at close to age 60, that's
not bad.

But don't tell that to "the
Authorities."

They wouldn't approve.

They never approve of anything.

Especially anything that works.

Yours in strength,

Brooks Kubik

P.S. You want real -- and effective?

Try this:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_01.html

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

P.S. 2. And this:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_02.html

E-Book

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

P.S.3. Thought for the Day: "If it works, don't
listen to someone who tries to tell you otherwise."
-- Brooks Kubik

10 More Things that Work!

Hail to the Dinosaurs!

I thought you'd enjoy reading about
more things that work. But be warned --
today's list is a little different.

And yes, like everything else in lifting,
these tips apply to life in general. That's
one of the beauties of the Iron Game. You
don't just build strength and muscle --
you build character.

So here, without further ado, is today's
list of 10 More Things that Work:

10. Making up your mind to start. And
then starting.

9. Finishing what you start.

8. Waking up every morning on a training
day and saying, "I'm going to have a GREAT
workout today!"

7. Talking to yourself.

7a. Listening.

6. Choosing worthy goals -- goals that set
you on fire to achieve them.

5. The sound of plates being loaded onto a
bar.

4. Training alone in cathedral silence.

4a. Note that cathedral silence can occur
anywhere you make it occur.

3. Concentration, focus and the inner
warrior.

2. Starting with small steps, and building
on small victories.

2a. Moving from small victories to great
ones.

1. Living (and lifting) in the NOW -- not
in the past, not in the present, and not
anywhere other than RIGHT NOW.

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. Here's one of our most popular books --
and it's a must-read for older Dinos:

http://www.brookskubik.com/grayhair_blackiron.html

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

http://www.brookskubik.com/products.html

P.S. 3. Here the links to all of my e-books:

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

d. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

e. The Doug Hepburn Strength and Muscle Building
System

http://www.brookskubik.com/hepburn_kindle.html

P.S. 4. Thought for the day: "Don't sweat the
small stuff. That's what the big plates are for."
-- Brooks Kubik

************************************************

Strength and Muscle in 100 Words or Less, Part 2

Hail to the Dinosaurs!

So here's a question.

Guy named Steve Stanko could clean and
press 310 pounds back in 1940.

He weighed 225 pounds -- and it was solid
muscle.

He gained something like 70 or 80 pounds
of muscle in his first two years of training.

All he had were barbells and dumbbells.

No drugs.

No roidskies.

Not even any supplements.

Just iron.

So tell me -- exactly why do you think that
modern training methods are so much better?

Yours in strength,

Brooks Kubik

P.S. Here's someone else who did pretty darn
good training old-school style:

http://www.brookskubik.com/blackiron_johndavis.html

P.S. 2. And here's someone else who did pretty
darn good with old school training:

Hard-copy course:

http://www.brookskubik.com/johngrimek_course.html

Kindle e-book:

http://www.brookskubik.com/grimektraining_kindle.html

P.S. 3. Thought for the Day: "If old-school works, then
why bother with anything else?" -- Brooks Kubik

*********************************************

Physical Culture Radio -- A Tribute to My Father

Hail to the Dinosaurs!

I do a regular podcast radio show with
Carl Lanore on Thursdays at 12:00 EST.

It's part of the SuperHuman Radio
Network. The name of the show is
Physical Culture Radio.

You can listen live or catch the down-
load later on, at your convenience.

Yesterday's show was a full two hours.

It was a tribute to my dad, and a very
frank, very candid discussion of what I
learned from his passing.

We also discussed how Dad got started
in weight training at age 38 -- how and
where he trained -- the results he got --
and how his training influenced the
lives of Dinosaurs around the world.

He never expected to influence anyone
by what he did with his 110-pound
barbell set -- but he ended up being
a positive influence on tens of
thousands of trainees around the
world.

Dad would be utterly amazed if he knew
how many lives he ahd enriched. He'd
be very proud -- and he'd be doubly
proud of each and every one of you
who trains HIS way: old-fashioned,
real world, and serious.

You can find the link to yesterday's
show right here -- and I hope you
enjoy it:

http://superhumanradio.com/shr-1626-physical-culture-radio-we-pay-homage-to-the-original-dinosaur-a-unique-perspective-on-mortality.html

Yours in strength,

Brooks Kubik

*******************************************

10 Things that Work!

Hail to the Dinosaurs!

Yesterday we covered 10 things that
don't work. Today we'll cover 10
things that work!

10 THINGS THAT WORK

10. Squats. (Bet you saw this one
coming!)

10a. Deadlifts. (Ditto.)

9. Any program based on basic, heavy
duty compound exercises and plenty
of "stand on your feet" training.

8. Multiple sets of low to medium reps.

a. Start with 5 x 5, and work into
5 x 3 or 5/4/3/2/1. Or try 5/3/1 for
your working sets.

b. Don't sweat "how to do 5 x 5." There
are different ways to do it: you can
do two progressively heavier warm-up
sets and three work sets -- or do
three progressively heavier warm-up
sets and two working sets -- or do
four professivley heavier warm-up
sets and one working set. They're
all good and they all work.

c. And no, there's no magic system
of sets and reps that always works
for everyone -- you need to engage
in some intelligent experimentation.

7. Abbreviated workouts. (I wouldn't
be writing this, and you wouldn't be
reading it, if I hadn't learned about
abbreviated training.)

7a. For many trainees, ultra-abbreviated
training.

7b. See my new Dinosaur Training Secrets
course (vol. 1) for details. It's available
in your chopice of hard-copy or Kindle
e-book:

Hard-copy:

http://www.brookskubik.com/dinosaur_secrets_01.html

Kindle e-book:

http://brookskubik.com/dinosaursecrets01_kindle.html

6. Divided workout programs. (See no.
7, above.)

5. Combining weights with heavy awkward
objects.

5a. Combining weights with Dino-style
bodyweight training.

5b. Combining weights with Dino-style
cardio for Ironheads -- as described in
Gray Hair and Black Iron.

5c. The key to all of the above is to keep
your programs short and intense and
not go volume crazy.

4. Power rack training. (It's the bridge from
strong to super-strong. See Strength,
Muscle and Power for details.)

3. Olympic lifting. (Can't say enough good
things about Olympic lifting.)

2. Drug-free training.

2a. Seriously. (Hey, I know most people
don't believe it any more -- which is one
of the biggest indictments of the mainstream
muscle media.)

2a. When you look like Grimek and lift like
Stanko or Davis, then you can tell me how
drug-free training "doesn't work".

1. Training with concentration, focus, and
intensity -- making every rep count -- and
always striving to make yourself better
and stronger.

1a. No. 1 is the real key, of course -- and
it's the one that most people never even
consider, much less follow. Which is what
separates Dinosaurs from the rest of the
world.

So there you are. Ten things that work! Hope
you enjoyed it.

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

Yours in strength,

Brooks Kubik

P.S. You can find plenty of what works in
Strength, Muscle and Power -- Dinosaur
Bodyweight Training -- Dinosaur Dumbbell
Training -- and Gray Hair and Black Iron:

a. For Strength, Muscle and Power, go here:

http://www.brookskubik.com/strength_muscle_power.html

b. Go here for Dinosaur Bodyweight Training:

http://www.brookskubik.com/dinosaur_bodyweight.html

c. Grab Dinosaur Dumbbell Training here:

http://brookskubik.com/dinosaur_dumbbelltraining.html

d. And go here for Gray Hair and Black Iron:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. My other books and courses are right
here at Dino Headquarters -- including links
to all of our Kindle e-books:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "It's never easy,
but it's not impossible." -- Brooks Kubik




***********************************************

10 Things that Don't Work!

Hail to the Dinosaurs!

Three quick notes, and then we'll talk
training.

1. Our New Products Page

We've added links to my new e-books to
the Dinosaur Training Products Page. That
makes it one-stop shopping for Dinos:

http://www.brookskubik.com/products.html

2. Physical Culture Radio

Today's show is dedicated to my Dad, and
will cover some things I've learned about
the end of life process. It will be a little
different than our regular shows, but it's
a very important topic for all of us.

Physical Culture Radio is part of the Super-
Human Radio network. We're on at 12:00
noon every Thursday. If you miss the live
show, catch the download ayc. Here's the
link:

http://superhumanradio.com/

3. A Very Big Thank You!

We've received 100's of emails from Dinos
around the world in response to my Dad's
passing. Thank you very much for your
thoughts, prayers, and support. It means
more than we can say.

On the training front . . .

You always like Top 10 Lists from
Dino Headquarters -- so here we go!

THE TOP TEN THINGS THAT DON'T WORK

10. Trying to build big arms by doing
nothing but arm work.

a. Not even if you do Hawaiian curls,
Himalayan curls or Hungarian
curls.

9. The ever-popular "All Upper
Body All the Time and No Squats
Workout."

a. Also known as the "Spot Me,
Bro!" workout.

b. On the plus side, lets you wear
a "Look, I'm a Stork!" teeshirt.

8. Anything you see in an info-
mercial.

a. Note that the only cure for watching
an infomercial is to do extra squats and
deadlifts for your next 10 workouts.

7. This month's version of the
"Pump til You Drop Workout for
Massive Muscles in Four Weeks."

a. Last month's version of ditto.

b. The month before that.

c. Next month's version.

6. The "No Effort" Workout.

a. The "No Effort" workout is probably
the most popular workout of all time.

5. The ever-popular geekster workout
where you start by hanging your gym
towel in the power rack and then do
your entire workout without ever using
the power rack.

4. Any workout where you talk more than
you train.

4a. The "Take Your Cell Phone to the
Gym Workout."

3. Squats on a stability ball.

3a. Squat or split snatches on a
stability ball.

3b. Rollerskating and downhill skiing on
a stability ball.

3c. Mud wrestling on a stability ball.

3d. Buffalo stampedes on a stability
ball.

2. Bunny training, a/k/a lots and lots of
silly isolation exercises with weights
my aunt Matilda could lift -- and she's
97!

And the number 1 thing that doesn't work:

1. Trying to catch a fish by thinking
about it.

1a. Or by wishing you could catch one.

1b. Or by arguing about the best way to
catch one.

Tomorrow, we'll cover the top 10 things
that WORK! See you then!

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

Yours in strength,

Brooks Kubik

P.S. If you're looking for things that work,
try these exciting courses from Dinosaur
Headquarters:

a. The John Grimek Training Course

Hard-copy

http://brookskubik.com/johngrimek_course.html

Kindle e-book:

http://www.brookskubik.com/grimektraining_kindle.html

b. The Doug Hepburn Training Course

Hard-copy

http://www.brookskubik.com/doug_hepburn.html

Kindle e-book

http://www.brookskubik.com/hepburn_kindle.html

c. The Dinosaur Training Military Press and
Shoulder Power Course

Hard-copy

http://www.brookskubik.com/militarypress_course.html

Kindle e-book

http://www.brookskubik.com/militarypress_kindle.html

e. The Dinosaur Arm Training Course

Currently available in hard-copy only:

http://www.brookskubik.com/dinosaur_armtraining.html

f. Dinosaur Training Secrets, Vol. 1, Exercises,
Workouts and Training Programs

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_01.html

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

g. Dinosaur Training Secrets, Vol. 2, "How Strong
Are You?"

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_02.html

Kindle e-book

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

2. My other books and courses are right here
at Dino Headquarters:

http://www.brookskubik.com/products.html

3. Thought for the Day: "You can't catch a fish
without fishing -- and you can't build strength
and muscle without training. But in both cases,
you have to do it the right way." -- Brooks Kubik



********************************************

Strength and Muscle in 100 Words or Less -- Part 1

Hail to the Dinosaurs!

I'm absolutely buried this week, so
let's try something a little different.

Shorties.

100 words or less.

Here's the first one:

Guy walked into a bar.

Bartender said, "What will you have?"

Guy said, "Squats."

Bartender said, "Good choice."

And he was right.

Deadlifts would have been a good
choice, as well.

So would the clean and press.

Or the clean and push press.

Or the clean and jerk.

Or snatches.

The point is, go for the stuff that
delivers.

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 something that delivers:

http://www.brookskubik.com/strength_muscle_power.html

P.S.2. This also delivers:

http://www.brookskubik.com/hepburn_kindle.html

P.S. 3.. Thought for the Day: "Short and sweet
is longer and stronger than you'd imagine."
-- Brooks Kubik

******************************************

A Great Little Gym!

Hail to the Dinosaurs!

One of the best gyms I ever trained in was my
parents’ garage back when I was 18 or 19.

You’d have laughed if you’d seen it. It was
a unique collection of things cobbled
together from a variety of sources.

I had an exercise bench we bought from a local
equipment company that some guy ran out of his
garage. I saved my pennies forever to buy it.
The thing was a combination flat bench and
adjustable incline bench, and the first time
I tried an incline press on it with 150 or
so pounds, it collapsed. After that, all I
could use it for was a flat bench.

My squat stands were wooden things made out
of 4 x 4’s, using a design in an old course
written by Bruno Sammartino, the wrestling
champion. I’m not much of a carpenter, and
they probably would have earned me a C–minus
in Shop class, but they did the job.

My dad had an old exercise style barbell with
a one-inch bar and 110 pounds of exercise
plates. He bought it in 1965 or 66. It was
still in good shape 10 or 12 years later
when I used it as part of my garage gym.

I had two “big” plates. These were black iron
25’s, which dad bought for his barbell. They
let me load the bar up to 160 pounds.

That wasn’t enough weight for squats, benches
or deadlifts, so I had to think of something
else. Barbell plates were expensive, and I
was a poor college kid, working a variety
of part-time jobs to try to pay for school.

First I got another bar. This was a seven-foot
length of one-inch iron rod that lay rusting
in the corner at one of the local YMCA’s. The
athletic director let me have it for nothing.

An issue of Iron Man came out, and Peary Rader
ran an article on how to make barbell plates
out of concrete. This was amazing, because
Peary sold his own barbells and barbell plates,
so the article was strictly against his own
business interests. He admitted this, but
said it was okay because he was doing it
as a sort of public service for lifters.
Which goes to show you the kind of man
he was.

Anyhow, I decided to make some concrete
plates.

I followed the instructions carefully.

You made a mold out of sheet metal formed in a
circle.

That was easy enough, although it took a lot of
work to get the thing to form a perfect circle.

You mixed the concrete.

That was easy.

You poured the concrete into the mold, added
some small pieces of chain and wire to help
hold it all together, and then you put in a
piece of plastic pipe to form the center hole.

That was all pretty easy, except for getting
the center hole exactly right. I cast four
plates and only got it right on three of them.
The other one was a little bit slanted.

After casting the plates, I waited a few days
so they would have time to dry out and season.
If memory serves correctly, you had to sprinkle
water on them every day or two, which seems like
a strange way to help the drying out process –
but I think that’s what you were supposed to do.
Mind you, this was almost 40 years ago, so I may
be getting some of the details wrong.

When they were finished, the plates were enormous.
They were huge slabs of rock, several inches thick,
and weighed about 75 pounds apiece.

They were so big and cumbersome that you got a
good workout just loading the bar.

But they worked fine. I used my old iron bar from
the YMCA and the concrete plates for all of my
squats, benches and deadlifts, and although it
may have looked funny, it built plenty of muscle.
My first 300 pound squat was with that homemade
barbell – and later, my first 300 pound bench
press.

Today, 40 years later, I still train out in the
garage, and I still keep things pretty basic.
Basic is good.

That’s the way strength training used to be – a
guy and a garage (or a basement) and a barbell –
and not much else. But that was all it took.
That’s all it ever takes.

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. Those old concrete barbell plates weren’t
pretty, but they WORKED! So do the training
programs, the advice and the ideas in these
books and courses, and in the Dinosaur Files
quarterly:

a. Dinosaur Training: Lost Secrets of Strength
and Development

http://www.brookskubik.com/dinosaur_training.html

b. Gray Hair and Black Iron

http://www.brookskubik.com/grayhair_blackiron.html

c. Strength, Muscle and Power

http://www.brookskubik.com/strength_muscle_power.html

d. The Dinosaur Files quarterly (available in single
issues only, not as a subscription!):

http://www.brookskubik.com/dinosaurfiles_quarterly.html

e. My Doug Hepburn training course

Hard-copy course:

http://www.brookskubik.com/doug_hepburn.html

Kindle e-book:

http://www.brookskubik.com/hepburn_kindle.html

P.S. 2. My other books and courses -- including
my new e-books - are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "The less you have,
the more you focus on what's really important."
-- Brooks Kubik


**********************************************

The Complete List (So Far)

Hail to the Dinosaurs!

We have five new Dinosaur Training
e-books in the Amazon Kindle store,
and readers keep asking me for a
complete list with all the links.

So here it is:

1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

3. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

4. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

5. The Doug Hepburn Strength and Muscle Building
System

http://www.brookskubik.com/hepburn_kindle.html

We'll be adding more soon, and I'll update the list
when we do!

Yours in strength,

Brooks Kubik

***********************************************

Catching Up with the Dinosaurs!

Hail to the Dinosaurs!

As I mentioned in yesterday's email, I was with
my dad in his hospice room for most of last week,
and only got back in town on Sunday. There's a
lot going on, so let me catch you up on various
Dino news and projects.

1. Thank You!

We've been overwhelmed by the messages of
support after my dad's passing. Thank you very
much. It means more than I can say -- and Dad
would have been honored to know that he had
so many Dino friends around the world.

2. Our New Products Page

We've added links for our new e-books on our
products page, so you can go to the same page
for your choice of hard copy books or courses
or e-books. The e-book link takes you right to
the Amazon Kindle pages:

http://www.brookskubik.com/products.html

The link to my new Doug Hepburn e-book
needs to be added, so here it is if you've not
already seen the e-book. The cover is pretty
darn good:

http://www.brookskubik.com/hepburn_kindle.html

3. Book Reviews

If you've read one of our e-books, please post
a review on the Amazon Kindle page. The
reviews really help us.

If you have a hard-copy version of one of our
e-books, you can still post a review if you have
an Amazon account.

Also -- you can help us by going to the Kindle
pages and reading and ranking the reviews.
Let us know which reviews are the most
useful, etc.

4. Kindle Readers

Several Dinos have asked if they need to buy
a Kindle to read one of our e-books. The answer
is "No." There's an app on the Amazon Kindle
site that you can download for free -- and then
you can read the e-book on any device.

Several readers have asked me which Kindle
device is best -- the answer is, I don't know
because I'm new to this. You'll have to consult
with an expert, i.e., a clerk at a store or any
millenial.

5. Facebook and Twitter

We're on both. Friend us and follow us.

6. The Dinosaur Files Quarterly

The Dinosaur Files Quarterly is a quarterly
jiournal devoted to Dino-style strength training
and muscle building. It contains my own original
articles, and original articles from your fellow
Dinos.

We offer the Dino Files Quarterly on an issue
by issue basis, NOT a subscrioption. Think of
each issue as a new training course (which is
what it really is).

Go here to see the table of contents for the
December 2014 and March 2015 issues:

http://www.brookskubik.com/dinosaurfiles_quarterlyorder.html

The next issue will be coming out in June.

On a related note, if you want to submit an
article for the June Dino Files, please shoot
me an email.

If you have feedback about the last issue,
please send an email and let me hear it.

Also -- we're thinking about offering an e-book
version of The Dinosaur Files Quarterly. If that
sounds good, please let me know asap.

7. More E-Books Are Coming!

I'm working on several e-books. I would have
launched another one for you, but that ended
up being impossible due to my Dad's illness
and passing.

We'll try to finish one up in the next 7 to 10
days. Be looking for the announcement.

8. Physical Culture Radio

My weekly podcast with Carl Lanore will be on
Thursday at 12:00 noon EST. We're going to
dedicate the show to my Dad, and talk about
the end of life process and death with dignity.
That's a bit of a different topic, but as you can
imagine, it's on my mind. And it's an important
topic for all of us.

Physical Culture Radio is part of the SuperHuman
Radio network. You can find us right here:

http://superhumanradio.com/

 9. Legacy of Iron

If you're a Legacy of Iron fan, please shoot me
an email with a one-line review for the little
monster.

10. Shipping for Multiple Items

We can save you some big clams if you order
two or more items and we ship them together.
This is especialy true for overseas orders and
orders to Canada.

Email and ask for a shipping quote for any
multiple item order.

The Wrap-Up

That catches us up. 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. Don't forget to check out the new
products page -- and the new Doug
Hepburn e-book -- and the Dinosaur
Files quarterly:

http://www.brookskubik.com/products.html

http://www.brookskubik.com/hepburn_kindle.html

http://www.brookskubik.com/dinosaurfiles_quarterlyorder.html

P.S. 2. Thought for the Day: "If you made every
workout count, how fast would you gain?"
-- Brooks Kubik

*******************************************

The Strongest Man in the World

Hail to the Dinosaurs!

My dad passed away at 6:15 in the evening
this past Saturday.

He had been diagnosed with acute mono-
systemic leukemia on Tuesday. He declined
treatment and chose to spend his last days
in hospice care.

We were with him the whole week, never
leaving his side, sleeping in his room, and
letting him know that he was not alone.

We talked with him, read his favorite books
to him, and played his favorite songs and
music from the 1930's, 1940's and 1950's.

We watched one of his favorite broadway
musicals, South Pacific. He was sleeping,
but I'm sure he enjoyed it.

We held him at the very end, and held him
extra close and extra tight as the last breath
left his body.

I had my hand on his heart, and could feel
the very last beat. And then it stopped --
and he was gone. It was gentle, dignified
and peaceful.

He is walking now with Jean, a collie dog
who passed several years ago and who
was one of many wonderful dogs he owned
and loved.

Dad was a small, thin man, who bought a
barbell set from the local sporting goods
store back in 1966, when he was 38 years
years old.

He gained 20 or 30 pounds of muscle very
quickly -- just by doing a basic barbell and
dumbbell program on the patio in our back
yard.

He grew from about 135 pounds to 165
pounds by using that barbell set. I was
just a kid, but I remember seeing him
grow muscles, and I decided to start
doing some barbell training of my own.

So everything you see in my writing --
the  focus on basic barbell training,
simple exercises, abbreviated workouts,
and home gym training for cellar-dwellers
and garage gorillas started (for me)
with my dad. He was the very first
Dinosaur.

If you think about it, that makes him a
very special man. He started something
that has had a profound effect on tens
of thousands of trainees around the
world.

In his own unique and quiet way, he was
the strongest man in the world. Not the
strongest in what he could lift -- but the
strongest in terms of how many lives he
enriched.

Throw some extra iron on the bar the
next time you train, and do a set for
my dad.

Yours in strength,

Brooks Kubik

P.S. We're back home now and catching
up on orders. You can find our books and
courses at the usual spot:

Hard-copy books and courses:

http://www.brookskubik.com/products.html

Kindle e-books:

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

d. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

e. The Doug Hepburn Strength and Muscle Building
System

http://www.brookskubik.com/hepburn_kindle.html

P.S. 3. Thought for the Day: "Walk with strong,
firm steps, and leave your footprints in the sands
of time." -- Brooks Kubik

*************************************************

The Secret of the Old Wooden Shed

Hail to the Dinosaurs!

It was just an old wooden shed.

People walked by it every day and never
gave it a second glance. 

That was their loss.

It was one of the most remarkable
places in the world -- and it was the
training quarters of one of the world's
greatest athletes.

It was a gym. And a very special one.

When you stepped inside, you saw a
dirt floor topped by wooden planks.

Piled against the rough boards making up
the walls were dozens of thick black iron
plates.  At least a ton of heavy iron.
Possibly more.

In the center of the shed there was a
giant – a massive man with dark hair
and a dark mustache.

He was wearing thick blue sweat pants
and a heavy cotton-t-shirt. The man,
the shirt, and the sweat pants were
covered in chalk.

Sweat poured down his face. His hair
was matted. 

His shirt was soaked.

A set of sturdy squat stands stood at
the back of the lifting platform.

On the squat stands was an Olympic
barbell. It was loaded with FOUR 45
pound plates on each side – plus two
35 pound plates – plus two 5’s and
a pair of 2 ½’s.

490 pounds.

The dark haired giant tightened his
belt, chalked his hands, approached
the bar, took it from the squat stands
and stepped back.

He stood motionless with the massive
barbell pressing down on his chest and
shoulders. 

He took a deep breath, his massive
chest rising high.

He dipped his legs and drove upward –
and the bar shot from his shoulders as
if it had been fired from a cannon.

He drove the bar hard and fast – and
finished the lift with his arms locked
and the bar held over his head.

His enormous arms and huge shoulders
quivered under the incredible load.

He held the bar for a count of two,
lowered it to his shoulders, stepped
forward, and racked the bar.

He stepped back, breathing deeply.

The sweat poured faster than ever.

He had just lifted overhead more
weight than any man in history.

His name was Doug Hepburn – and
he was one of the very strongest
men who ever lived.

That’s how Doug Hepburn trained –
and where he trained – and the
type of weight he lifted – way
back in the 1950’s.

Today, almost 60 years later, Doug
Hepburn is a lifting legend – and
Doug Hepburn’s training methods
continue to be followed – with
great results – by lifters around the
world.

That’s why I’ve prepared a special
training course that outlines Doug
Hepburn’s training philosophy – his
exercises, sets, reps, and workouts.
It’s all there – and it makes great
reading for anyone interested in
training to reach their absolute
maximum in strength, muscle
and power.

Reading and writing about Doug
Hepburn and his heavy training
has got me all fired up.  I’m out
there slinging the iron in the
garage and having some GREAT
workouts.

In fact, my barbells are threatening
to go on strike if I keep it up!

And I’m sure you’ll be doing the
same – and so will your barbells –
after you read the course.

The course is available in your
choice of hard-copy or e-book:

Hard-copy:

http://brookskubik.com/doug_hepburn.html

Kindle e-book

http://www.brookskubik.com/hepburn_kindle.html

Yours in strength,

Brooks Kubik

P.S. We have a number of other great books
and courses available in your choice of hard-copy
or Kindle e-book.  For hard-copy books and
courses, go here:

http://www.brookskubik.com/products.html

For our e-books, go here:

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

d. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

P.S. 3. Thought for the Day: "All it takes is a man
and a dream." -- Brooks Kubik

********************************************

The Big 3 Week for Dinos!

Hail to the Dinosaurs!

We decided to try to spoil the Dino
Nation this week.

We're doing it by releasing three
e-books.

We're going to try to rlease them
all this week -- but if not, it will
sometime over the next 10 days
or so.

We released the first of the little
monsters on Sunday. It's a revised
version of my Doug Hepburn training
course, and you can find it right here:

http://www.brookskubik.com/hepburn_kindle.html

The cover looks pretty good, so even
if you already have the hard-copy
version of the course, head on over
and take a look at the Kindle page.

The second new e-book should be
ready in the next 24 to 48 hours.

I'll send an email when it goes live
and is available at the Amazon Kindle
site. Be looking for it.

Number three goes up after that.

So it's a big week for the Dinos --
and that's great, because spoiling
the Dino Nation is our job!

Yours in strength,

Brooks Kubik

P.S. If you prefer a hard-copy version of
the Doug Hepburn course, or any of my
other books or courses, go here to grab
them:

http://www.brookskubik.com/products.html

For our e-books, go here:

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

d. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

P.S. 2. Thought for the Day: "Squats build the body,
and books build the brain." -- Brooks Kubik

*****************************************

The "What Do You Do on a Rest Day?" Question

Hail to the Dinosaurs!

One quick note, and then we'll talk training.

1. Train with Doug Hepburn!

Yesterday we launched a revised version of
my Doug Hepburn training course as a
Kindle e-book. The cover is over the top
good, so even if you already have the
hard-copy version of the course, head on
over and check out the cover. My design
guy is ready for the Big Leagues.

Doug Hepburn was one of the strongest
men who ever lived -- and one of the most
massive -- and his training methods are
well worth learning.

Go here to grab the e-book:

http://www.brookskubik.com/hepburn_kindle.html

Go here to grab a hard-copy version of
the Doug Hepburn course:

http://www.brookskubik.com/doug_hepburn.html

If you grab the e-book, please post a
review. The reviews really help us. If
you're an Amazon customer and you
have a hard-copy version of the course,
you can still post a review.

BTW, the little monster made it up to no. 5
on the Amazon Top 10 in its category -- so
I need to say THANK YOU to everyone who
made it happen!

2. "What Do You Do on a Rest Day?"

On the training front, I received an email from
a 49-year old Dino who trains heavy three
days a week, and asked about what to do on
his rest days.

He wanted to know if the recovery day
should be a complete day of rest or if it
was okay to do CV work. By CV work, he
means "walking, running, swimming, skipping
rope, circuits, etc."

This is a very common question, so I thought
I'd cover it with everyone.

The answer -- like the answer to so many
training questions -- is IT DEPENDS.

It depends on your age, training experience,
goals, how much iron you move in your weight
training workouts, what kind of CV you do,
and how hard you go on the CV work.

1. If you're training to gain maximum strength
and muscle mass as fast as possible, extra CV
work isn't going to help you and will probably
slow your progress.

a. Doug Hepburn became the strongest man
in the world by lifting heavy iron, not by mixing
weight work with jogging.

b. Vince Gironda always used to warn body-
builders not to do running or jogging (or high
rep ab work) because it would lead to what he
called "over-tonus" -- meaning that you would
over-train and your hormone levels would drop.

2. On the other hand, lots of very strong and
powerful athletes have combined strength
training and cardio work. Wrestlers do it all
the time.

a. Of course, most of these athletes are young
men.

3. If you're a younger trainee, you will find
it much easier to do weight work one day and
some modest CV the next day.

4. If you're an older trainee, it's usually better
to do both weights and CV on the same day,
and then have a day of complete rest.

a. You also can try two days per week of strength
training workouts and one day of cardio work.

5. If you do hard CV -- especially something
that works your legs hard -- then it will affect
your squating and deadlifting (or Olympic
lifting).

6. If you do breathing squats, you don't need
any other cardio training.

7. If you do lugging and loading drills -- or
Dino-style finishers -- you don't need extra
cardio training.

8. Walking is great exercise and will not cut
into your recovery unless you do lots and lots
of it.

9. Swimming is easy on the joints.

10. Jogging and running is hard on your joints
if you are older or heavier.

The bottom line is this: if you feel strong and
you're adding weight to the bar and you sleep
well and you look forward to your workouts,
then you've got things balanced out pretty
well -- so keep on doing what you're doing.

If not, look at your weekly schedule and
think about making some adjustments --
which usually means, reduce the length and
the frequency of your workouts and cut
back on the cardio.

And remember, there's nothing at all wrong
with making a rest day a REST day. You don't
have to do anything. Save it for the iron.

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

And be sure to take a look at the new Hepburn
e-book -- that cover is amazing:

http://www.brookskubik.com/hepburn_kindle.html

Yours in strength,

Brooks Kubik

P.S. I cover real-world cardio for Iron Heads
in Gray Hair and Black Iron:

http://www.brookskubik.com/grayhair_blackiron.html

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

http://www.brookskubik.com/products.html

For e-books, look at our Amazon Kindle pages:

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

d. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html


P.S. 3. Thought for the Day: "Work, rest and
repeat is a pretty good way to do it." -- Brooks
Kubik

********************************************

Train With Doug Hepburn!

Hail to the Dinosaurs!

We just released a revised version of
my Doug Hepburn course as a Kindle
e-book.

Here's the link:

http://www.brookskubik.com/hepburn_kindle.html

The workouts and training programs
are pretty close to the original version,
but even if you have the original, head
on over and take a look at the cover. It
looks pretty darn sharp.

Also, if you are an Amazon customer you
can post a review whether you have the
original hard-copy course or the Kindle
course. Please do post a review -- they
really help us.

We're also working on two other e-books
for Kindle. Stay tuned for further
devleopments very, very soon.

Yours in strength,

Brooks Kubik

P.S. If you prefer hard-copy courses, go
here to grab the Doug Hepburn course in
hard-copy format:

http://www.brookskubik.com/doug_hepburn.html

P.S. 2. A very big THANK YOU to everyone
who grabs the new e-book. I'd love to put
Doug Hepburn into the Amazon top 10. He
deserves it.

**************************************

Something New Is Coming!

Hail to the Dinosaurs!

I want to give you a quick
heads-up on something
exciting.

We're releasing another Dinosaur
Training e-book at the Amazon
Kindle site.

It's a revised version of my very
popular Doug Hepburn training
course, which we originally
released in hard-copy way
back in 2010.

It should be available to purchase
and download in a cople of hours --
or perhaps sometime during the night.

I'll send an email when I have a link,
but in the meantime, you might want
to start looking around the Kindle book-
store.

Try searching for:

Brooks Kubik Doug Hepburn

It's a great course, covering the life
and lifting of a truly remarkable man.

I think you'll really like it.

Yours in strength,

Brooks Kubik

P.S. My other e-books are right here.
You might follow the links and see if
they help you find the Hepburn course
in a few hours.

1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

3. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

4. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

*********************************************

Good Stuff for Dinos!

Hail to the Dinosaurs!

I know that weekends are a good time to
grab a book or course and expand your
knowledge of real-world, no-nonsense
strength training and muscle-building.

So I thought I'd make it easy by giving
you an email with some links that might
be of interest.

Some of them are hard-copy and some
are e-books. Even if you don't read e-
books, follow the links and check out
the rankings, the ratingas, the feedback
and the reviews. They change all the
time, and they're always interesting.

And it shows Amazon that there's a
real interest in old-school, Dino-style
strength training and muscle building.

And that's a good thing.

I'll give you seven links -- because, well,
seven is a lucky number.

1.  All About Strand Pulling

http://www.oldtimestrongman.com/about-us/news/2015-04/1155-all-about-strand-pulling-syd-devis-new-edition

2. American Weightlifting (Movie)

Amazon Instant Video -

http://www.amazon.com/American-Weightlifting-Greg-Everett/dp/B00SHKRGP2/

Amazon DVD -

www.amazon.com/American-Weightlifting-Documentary-Mike-Burgener/dp/B00FV6XK2I/

3. Dinosaur Training Secrets, Vol. 1.

"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

4. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

5. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

6. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

7.  Sig Klein's Handbalancing Course

http://www.amazon.com/dp/B00LYM5I6E/ref=r_soa_w_d

So have fun checking things out, looking
things over, and making a wish list. Hope
you find something you like!

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

Yours in strength,

Brooks Kubik

P.S. My courses are items 3 - 6 above. If you
prefer hard-copy courses, go here to grab
them:

http://www.brookskubik.com/products.html

P.S. 2. Thought for the Day: "The more you
learn, the better you will be." -- Brooks
Kubik

*****************************************

An Old-School Secret of Upper Body Strength and Development

Hail to the Dinosaurs!

One quick note, and then we'll talk training --
and cover an old school secret to upper body
strength and muscle mass.

1. Dinosaur Training E-Books

Our e-books have been an off the chart success.
We're getting great reviews, and all four of the
little monsters have made it into the Amazon Top
10 at one time or another. Some days we have
two or three of them in the Top 10. And the new
"How Strong Are You?" course made it all the way
up to the number 1 position.

We'll have more coming soon, but for right now,
you can run on over to the Kindle bookstore and
grab these little monsters:

1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

3. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

4. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

If you prefer hard-copy courses, all of the
little monsters are available in hard-copy,
as well -- along with my other books and
courses. You can find them right here
at Dino Headquarters:

http://www.brookskubik.com/products.html

Be sure to post a review for each book on our
Kindle pages. The reviews really help.

2.  An Old-School Secret of Upper Body Strength
and Development

If you're familiar with the old-time strongmen,
weightlifters and bodybuilders -- meaning the
men from 1890 through 1950 or so -- you know
that they had tremendous strength and rugged
muscular development.

They tended to be particularly good at feats of
overhead strength -- at arm and grip strength --
and at one-hand lifting.  Witness the old-school
strength standards I cover in my "How Strong Are
You?" Course and my Military Press course.

From a bodybuilding point of view, the old-
timers had tremendous development. Good
muscle size, excellent proportions, shapely
muscles and terrific muscularity.

They looked like classical statues -- and many
of the top men (Otto Arco, Sig Klein, and John
Grimek) actually posed for the leading artists
of the day.

When they posed, they moved with lion-like
power and supple strength. They exhibited
remarkable control of their muscles. Indeed,
many of them (such as Grimek) were true
masters of what they called "muscle control."

And many of them -- perhaps most of them --
used what is now a largely forgotten tool that
supplemented their weight training perfectly.
They used cables. (Or rather, they used what
we now call "cables". They called them "strands"
and "chest expanders".)

The benefit of cables is that the resistance
increases as you stretch them -- so you
need to constantly recruit more and more
muscle fibers to push or pull them to the
fully stretched position.

To do that, you need to establish a powerful
mind-muscle link -- and concentrate deep
and hard -- and teach your nervous system
to fire off more and more commands to
your muscles to push or pull against the
resistance of the cables.

It almost becomes a form of isometrics
with movement.

And that makes a very powerful, very
effective strength and muscle builder.
It doesn't replace weights -- but it works
in concert with them.

My friend John Wood sells some terrific
cables. He also just released a great-looking
reprint edition of one of the classic cable
courses -- a course that will give you some
great insights into old-school cable training.
It's called "All About Strand Pulling" -- and
you can grab the little monster right here:

http://www.oldtimestrongman.com/about-us/news/2015-04/1155-all-about-strand-pulling-syd-devis-new-edition

I'd love to see you try a combination of
old-school cable training, Dino-style barbell
and dumbbell training, and the type of super
nutritious diet I cover in Knife, Fork, Muscle
and see what happens over the coming year.
I'm betting that we would see some amazing
results.

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

Yours in strength,

Brooks Kubik

P.S. I mentioned Knife, Fork, Muscle. If you
don't have a copy, go here to grab it:

http://www.brookskubik.com/dinosaur_nutrition.html

P.S. 2. Thought for the Day: "Do anything and
everything you can to link your mind and your
muscles. The mind-muscle link is critical."
--  Brooks Kubik

***************************************************

The Big Dinosaur Training Project for 2015

Hail to the Dinosaurs!

I'm doing a new series of courses this
year, and I wanted to update you on
the project.

The series is called "Dinosaur Training
Secrets." Each course covers a different
aspect of Dino-style strength training
and muscle building. My goal is to do
a total of 10 or 12 new courses as
part of the series.

So far, I've done two courses in the series.
I'm working on course no. 3, and should
have it ready in another month or so. It's
looking good, and it's going to be a great
addition to your training library -- but first
I have to finish it!

The first two courses in the series are
available in your choice of hard-copy
or e-book. We'll do the same with the
other courses in the series as we release
them.

You can find the first two courses right
here:

1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

a. Kindle e-book:

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Hard-copy course:

http://www.brookskubik.com/dinosaur_secrets_01.html

2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

a. Kindle e-book:

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

b. Hard-copy:

http://www.brookskubik.com/dinosaur_secrets_02.html

Both courses have been in the Amazon Top 10
at the Kindle book-store -- and vol. 2 in the series
(the "How Strong Are You?" course) made it all
the way to the number one position.

So they're very popular -- and they're helping
us spread the word about sane, sensible and
effective training all around the world.

Go ahead and take a look at the little monsters
on our Kindle pages.  Even if you prefer the hard
copy version, the Kindle pages have lots of
interesting info, including feedback, reviews,
current rankings, and the table of contents for
each of the courses. So be sure to check them
out -- and remember, new reviews and rankings
go up all the time, so keep on going back and
browsing around.

Which reminds me, if you ordered the Kindle
e-book, please post a review. The reviews
really help us.

Right now, we have a ton of reviews for course
no. 1- -- but my goal is to get up to 100. And
we need LOTS more reviews for course no. 2,
so if you have that one, please post a review
asap.

Also -- and this is important -- if you have any
questions after reading either course, shoot
me an email.

The new series of courses has been a big
success so far. So I want to say THANK
YOU to everyone who has supported our
work. We really appreciate 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. We have two other courses that are available
in your choice of hard-copy or Kindle e-book. Each
of the little monsters has made it into the Amazon
Top 10:

a. The Training Secrets of John Grimek
Kindle e-book:

http://www.brookskubik.com/grimektraining_kindle.html

Hard-copy course:

http://www.brookskubik.com/johngrimek_course.html

b. The Dinosaur Military Press and Shoulder
Power Course

Kindle e-book:

http://www.brookskubik.com/militarypress_kindle.html

Hard-copy course

http://www.brookskubik.com/militarypress_course.html

P.S. 2. If you order a hard-copy course and
you'd like me to autograph it for you, ask for
an autograph in the Special Instructions section
of the on-line order form. There's no charge for
an autograph -- it's an honor to be asked for
one.

P.S. 3. Thought for the Day: "Knowledge is power,
but you gotta train, too." -- Brooks Kubik

******************************************

Flying Under the Radar Screen!

Hail to the Dinosaurs!

The Dinosaur Files quarterly journal is
probably the best old-school strength
training journal available -- and many
Dinos don't even know about it!

The little monster is flying under the
radar screen.

So let me explain.

The Dinosaur Files quarterly is an
old-fashioned, ink on paper strength
training magazine.

It's 8 1/2 x 11, with a heavy card
cover and 36 interior pages. If you
have any of my Dinosaur Training
courses, it's the same size and the
same format.

The Dinosaur Files features my own
original articles, as well as articles from
your fellow Dinos. I like including articles
from other Dinos because it gives all
of us a chance to see what our fellow
Dinos are doing -- how they're training,
what works for them, and what doesn't
work.

It's a lot like Peary Rader's original Iron
Man magazine, which featured plenty
of reports from the trenches -- because
Peary Rader worked on the theory that
it's much more important to read about
real people and real world training than
to read about the (supposed) training
routines of "the champions."

I agree with that ten thousand percent,
and that's one reason why we're doing
the Dinosaur Files quarterly.

The Dino Files is offered on an issue by
issue basis, not as a subscription. You
need to grab each individual issue as
it comes out. I know that's a little bit
of extra work, but think of each issue
as a new training course. When a new
course comes out, you order it and we
ship it. Ditto for The Dinosaur Files.

The price for each issue includes shipping
and handling.

The first issue came out in December.

The second issue came out in March.

If you ordered the December issue but
not the March issue, now's the time to
catch up.

Go here and follow the link to the order
page. It will give you a table of contents
for the December and March issues. But
remember, you have to order each issue
separately.

We can ship two issues together and save
some clams for overseas readers and readers
in Canada. Email and ask for a shipping
quote before placing your order.

We also can save clams by shipping the
Dino Files quarterly with another book
or course. Again, email and ask for a
shipping quote.

http://www.brookskubik.com/dinosaurfiles_quarterly.html

By the way, each issue always includes
a special bonus. The bonus for the December
issue is a copy of an original certificate of
membership in the American Strength and
Health League -- signed by (get this) Bob
Hoffman and George F. Jowett. That's pretty
darn cool.

The bonus for the second issue is a mini-
poster showing one of your fellow Dinos
achieving one of his lifelong strength goals
by lifting the world famous Inver stone.
It looks pretty darn impressive.

Both of them would look pretty good on
your gym wall -- and they might add
many pounds to your top lifts.

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

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the Dinosaur
Files quarterly:

http://www.brookskubik.com/dinosaurfiles_quarterly.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: "Knowledge is
power, but only if it's good information."
-- Brooks Kubik

***************************************

How to Train for Speed and Power!

Hail to the Dinosaurs!

One quick note, and then we'll talk training
for speed and power.

I'll be co-hosting Physical Culture Radio
at 12:00 EST today. Catch the show live
or listen to the download at your
convenience.

Physical Culture Radio is part of the
SuperHuman Radio network. You can
find Physical Culture Radio right here:

http://superhumanradio.com/

Today's show will cover "Lessons from
Paradise" -- and I think you'll find it to
be very interesting and thought-provoking.
So check it out, and tell me what you
think.

On the training front, we've been talking
about training for speed and power for
the past couple of days.

Yesterday I gave you eight tips for building
speed and power -- and promised to give
you another one today.

It's the most important one. And pay
attention, because this could help rocket
you to some big gains.

Here it is:

Practice moving heavy weights in perfect
form as fast as you can -- with ever
increasing speed from start to finish.

For example . . .

In the military press, you clean the bar
to your shoulders, pause, get set -- and
then drive the bar up as hard and as fast
as possible -- in perfect form.

Put all your strength and power behind
the press.

Give it 100% focus and total concentration.
Focus and concentration help link the mind
and the muscles -- and activate the nerve
impulses that tell the muscle fibers to
contract hard and fast.

Maintain that focus from start to finish.

When you hit the sticking point, drive
harder than ever before. Try to blast
right through it.

You may not move super fast at the sticking
point, but by trying to do so, you'll activate
an enormous number of muscle fibers.

You'll also strengthen the mind-muscle
link -- and your nervous system --
enormously.

And that's how you build speed and power.

Now, please note . . .

When you train this way, it is VERY
IMPORTANT to use perfect form.

If you train fast with sloppy form, you
don't do yourself much good and you
create a real risk of injury.

So let me be very clear.

You're NOT training fast and doing a
series of herky-jerky, "anything goes"
reps.

It's not a Texas Death Match between
you and the barbell.

You're not doing drop and bounce reps.

When you do presses, you do them strict.
No back-bend -- because back-bend takes
the pressure off the muscles, and you are
TRYING to train with as much pressure as
possible -- because that's what triggers
the involvement of more muscle fibers.

If you do bench press, you lower the
bar under control -- and then you blast
it back up. No arching. No cheating.

If you do squats or front squats, you
lower the bar under control -- and then
drive back up. And you fight to stay in
the groove the whole way down and
the whole way up.

If you do snatches, cleans or high pulls,
you start slow, accelerate throughout the
movement, and pop your hips to rocket
the bar upward.

This kind of lifting requires perfect form
and tremendous muscular control. It's as
fast as possible, but it's also as controlled
as possible. Speed and control are NOT, as
some believe, mutually exclusive.

For me, this kind of training is critical for
developing maximum speed and power.

Give it a try, and see how it works for YOU.

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 old-school strength training
and muscle-building secrets, grab this little
monster:

http://www.brookskubik.com/dinosaur_training.html

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

http://www.brookskubik.com/products.html

P.S. 3. You also can find us at Amazon's
Kindle bookstore:

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

d. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

P.S. 4. Thought for the Day: "It's not just sets and
reps, it's how you perform your reps that counts."
-- Brooks Kubik

********************************************