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
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