How Long Should a Workout Take?

Hail to the Dinosaurs!

Two quick notes, and then we'll talk iron.

1. The Dinosaur Files


We're doing an all-new MONTHLY Dinosaur
Files newsletter -- with electronic delivery. Go
here to order your copy of the best training
publication available anywhere:

http://www.brookskubik.com/dinosaurfiles_december2015.html

2. My New Mini-Course

We've also done a great new mini-course
on effective training for older Dinos --
with a brand new workout. It's available
with immediate electronic delivery:

http://www.brookskubik.com/minicourse_01.html

3. How Long Should a Workout Take?

I get tons of emails from readers who want
to know how long a workout should take.
They've read about two, three, four and
even five hour workouts -- and about
'"champions" who supposedly train all
day long -- and they wonder how they
can fit all that training into their schedules.

Some trainees even give up and QUIT
because they think they have to train for
several hours in every workout, and they
don't know how they can do it.

It's frustrating, because trainees have been
facing this issue for over 50 years -- and
the answer has been out there for just as
long -- but most trainees still don't get
it.

That's because the good information gets
lost in a sea of bad advice. or nowadays, in
a cyber-sea of bad advice.

And that's why we all need to keep beating
the drum for sane, sensible, effective and
productive strength training and muscle
building.

So let me do exactly that.

Fifty years ago, Bradley J. Steiner, Peary
Rader, Arthur Jones, and a small handful
of other writers told their readers:

1. Long workouts are not necessary.

2. Most trainees actually do better on
shorter workouts.

4. 3. You can get a terrific, result producing
workout in just 45 to 60 minutes.

5. You even can do it in 30 minutes.
6. Or 20 minutes.

7. Of course, you need to make every
minute count.

a. You need to focus on QUALITY in your
training.

b. Focus on the best exercises -- and follow
the best set/rep systems.

c. Train with concentration and focus.

d. Train for strength. Always try to get
stronger. Always work on improving your
performance from workout to workout.

My own workouts take 50 to 75 minutes.
Most of them clock in at right around one
hour.

That's one hour, three times a week.

And it works great.

Give it a try, and see what happens!

Yours in strength,

Brooks Kubik

P.S. Chalk and Sweat has over 50 terrific
workouts for trainees of all experience levels,
and none of them require you to spend your
life in the gym:

http://www.brookskubik.com/chalk_and_sweat.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: "It's not how
LONG you train, it's HOW you train that counts."
-- Brooks Kubik

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

They're Back -- For a Limited Time Only -- Dinosaur Training T-Shirts!

Hail to the Dinosaurs!

I want to give you a heads up on a
special, limited time offer for Dinosaur
Training t-shirts.

We discontinued the t-shirts earlier in
the year, but so many Dinos have asked
for them that we decided to bring them
back for Christmas.

For photos and details -- and to place
your order, go here:

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

Please note:

1. This offer ends at 12:00 noon on
December 1.

2. The shirts should be printed and
ready to ship on or before December 15.

3. If you order three or more shirts,
you get a discount on the third shirt --
but you need to email me to take
advantage of the three shirt option.

4. If we will be shipping your order outside
the USA, email me first and let me know
where you live, and we'll calculate your
shipping and handling before you place
your order.

5. If you want to order a book, course
or DVD with your shirt, email me first
and ask for a shipping quote before
placing your order.

a. We'll send everything in one package
after the shirts are printed.

6. We'll fill all orders as soon as the
shirts are printed.

7. The shirts should be printed on or
before December 15.

Finally, just to be clear -- we're only
going to print enough shirts to cover
the orders that we receive -- so if you
want a shirt, please take immediate
action and place your order.

I think that covers it -- but if you have
any questions, send me an email.

Yours in strength,

Brooks Kubik

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

The Forgotten Man

Hail to the Dinosaurs!

Peary Rader, the founder and (for 50
years) editor of the original IronMan
magazine had a special term for older
trainees.

"The forgotten man."

Why did he use that term?

Because back then, if you were over the
age of 40, the muscle magazines, books
and courses -- and everyone who wrote,
edited or published them -- forgot
about you.

It was as if you didn't exist after age 40.

That's still the case today. In fact, it's
probably more true than ever.

And it's not that they forget about you.

They give you bad advice.

Case in point.

A gym owner recently suggested that a
60 year old Dino should start training
three hours a day, six days a week, to
take it to the next level.

Really?

How long do you think THAT program is
going to last?

And how long before our 60 year old ends
up with massive overtraining -- or a bad
injury?

Not to mention that he won't be able to
work his job, live a normal life, and stay
married if he starts to spend 20 hours
a week in the gym.

Older Dinos understand what I'm talking
about. As you get older, you need to
change what you do.

That doesn't mean you have to stop training.
Far from it. As you get older, training becomes
more and more important. But you need to do
it as effectively and as efficiently as possible.

I know. That's because I'm one of you.

I, too, am one of the Forgotten. I'm 58 now,
and that means I do things differently than
when I was 20 or 30 -- or even when I was
40. But I still train. And to tell the truth, my
training is more fun than ever before. And
I'm going to keep on doing it for a very
long time.

But still -- it gripes my goat to see the
nonsense that older trainees have to
contend with.

So I've done several things to try to even the
score for the Forgotten Man (or Woman).

I wrote Gray Hair and Black Iron -- a book
that covers effective training for older Dinos
in detail -- and gives you over 50 different
workouts for older trainees:

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

I covered my own workouts in a DVD called
"Going Strong at 54" -- which was a ton of
work to do, but it's a great DVD:

http://brookskubik.com/goingstrong.html

I just did a terrific mini-course for older
Dinos -- with a brand new workout -- and
it's even available with immediate electronic
delivery:

http://www.brookskubik.com/minicourse_01.html

And last but not least -- each issue of the
Dinosaur Files newsletter covers effective
training for older Dinos -- and gives you
real life, real world workouts used by your
fellow Dinos. It's the stuff no one else ever
covers -- but it's standard fare for the Dino
Files.

You can grab the December issue of the Dinosaur
Files right here -- and like the mini-course, it
comes to you with immediate electronic
delivery:

http://www.brookskubik.com/dinosaurfiles_december2015.html

Older trainees may be forgotten everywhere
else. But they're not forgotten here -- and
they never will be!

Yours in strength,

Brooks Kubik

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

Dinosaur Files Q and A

Hail to the Dinosaurs!

I've been slammed with questions about
the new monthly Dinosaur Files -- so let
me try to answer them in an email.

Q. What exactly IS the Dinosaur Files?

A. The Dinosaur Files is a monthly
newsletter that covers Dino-style
strength training and muscle-building.

It features my own original articles,
and articles from your fellow Dinos.
That makes it a very unique, one of a
kind publication -- and it's probably
the best publication there is for real
world, no-nonsense strength training
and muscle building, and old-school
physical culture.

Q. Will the new monthly Dinosaur Files
replace the Dinosaur Files Quarterly?

A. Yes, we're switching from a quarterly
format to a monthly format.

Q. How many pages is in each issue?

A. 20 to 25 -- but the December issue is
super-sized. It weighs in at over 30 pages.
I call it a newsletter, because it started
ourt as a newsletter, but it's really a
magazine-size publication. It has LOTS
of information in each issue.

Q. Can you give me the table of contents
for the December issue?

A. Sure. Here it is:

Hail to the Dinosaurs!

Mesozoic Mail

Jurassic Jottings

The Day the World of Traditional
Stonelifting Stood Still
by Peter Jensen

The Come-Back, Part Two
by Peter Yates

My Current Training -- Thoughts and
Modifications
by Allan Roth

The 100-Pound Pencil -- How I Used
Old-School Weight Training to Come
Back from a Stroke
by F. Philip Haase

Answers to Your Training Questions
by Brooks Kubik

Back to Our Roots -- Exploring the Three-
Day Per Week Training program
by Brooks Kubik

The Wrap-Up

Q.  Are you going to offer the monthly Dinosaur
Files in hard copy?

A. No, it's only available by PDF.

Q. What about Kindle?

A. If enough readers want to see the Dinosaur
Files on Kindle, we can do that. Let me know.

A. How do I subscribe to the monthly Dinosaur
Files?

A. We're offering the Files on an issue by issue
basis, not an annual subscription. So grab the
December issue now, and then grab the
January issue when we release it in 30 days,
and so on. I'll send an email whenever a
new issue is ready.

Q. Where's the link to order the monthly Dinosaur
Files?

A. Here's the link:

http://www.brookskubik.com/dinosaurfiles_december2015.html

Also, the link is on our products page. We have
a new category for electronic downloads. Scroll
down and you'll see it. (If not, hit the refresh
button and then scroll down. It's there.)

The products page is right here:

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

That covers the most common questions. If
you have any others, send them on in.
In the meantime, let me say THANK YOU to
everyone who has stepped up and grabbed
the December Dinosaur Files!

I hope you enjoy the Dinosaur Files -- and I'm
going to do everything I can to make it the
T-Rex of monthly newsletters!

Yours in strength,

Brooks Kubik

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

The Return of an Old Friend

Hail to the Dinosaurs!

Trudi and I celebrated Thanksgiving
by going to the movies -- and we saw
"Creed."

Spoiler alert -- it's a "Rocky" film. And
a good one. In fact, it may be the best
in the series since the original "Rocky."

It stars Sylvester Stallone as Rocky --
but in this film, an old, gray, grizzled
Rocky isn't boxing. Instead, he's training
the son of his one-time rival, Apollo
Creed.

As I said, it's a terrific film -- and well
worth watching.

Rocky's been a friend for a long time.
The original film came out in 1976. So
that makes 39 years of "Rocky" films.

Thirty-nine years of great memories --
and hundreds of great workouts with
the "Rocky" theme ("Gonna Fly Now")
or "Eye of the Tiger" playing in the
background.

There was a time back in the 1980's
when that was all you heard while you
were training. The gyms played it non-
stop.

That was fine by me.

Heck, I still train to the "Rocky" music.
I play the soundtrack to "Rocky Balboa"
while I train out in the garage.

There's three of us: me, the barbell,
and Rocky. Three old friends.

Today's a workout day. If you're in the
neighborhood, you'll hear the "Rocky"
theme at about 6:00 -- and not much
later, you'll hear the sound of an old
guy tossing some heavy iron.

That's the way it's been for a long time
now -- and that's the way it's going to
be for a whole lot longer. I don't plan on
stopping anytime soon -- and I don't
plan on changing my music.

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. Another old friend has returned. We've
brought back The Dinosaur Files monthly
newsletter -- and it's better than ever --
and it comes with digital delivery. Go here
to grab your copy of the December issue:

http://www.brookskubik.com/dinosaurfiles_december2015.html

P.S. 2. I've also done a complete new
training course for older Dinos -- and it,
too, comes with digital delivery:

http://www.brookskubik.com/minicourse_01.html

P.S. 3. My other books and courses -- and
Dinosaur Training DVD's -- are right here:

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

P.S. 4. Thought for the Day: "The journey of
a tousand miles begins with the first step --
but it only begins if you take that first
step." -- Brooks Kubik

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

Happy Thanksgiving to the Dinosaurs!

Hail to the Dinosaurs!

It's Thanksgiving Day, and I want
to send Holiday wishes to all of the
Dinosaurs, all around the world.

That goes double for everyone in
the armed services, including all
of you who are far away from
home as you read this. Thank
you for your service, and know
that all of us appreciate what
you do.

As I type this, I look out over the
park in front of the house. There's
a small walking and running track
that circles the park, and it's
getting good use.

Several people are walking their
dogs, and there's a fitness boot
camp that is running laps -- and
what look like some solitary
runners, as well.

It's a shame that there are no
barbells in the park, but maybe
that's something we'll see in
the future.

It would be pretty nice to see
 weight pile at the park -- or
a weight pile at every park,
everywhere in the world.

But still, when I look out the
window, I see a lot of people
who are exercising today. And
I imagine that plenty of Dinos
will be doing the same thing.

After all, we need to do something
to earn that big Thaksgiving dinner,
and squats or deadlifts are a pretty
good way to do it.

Trudi and I will be doing the usual
Thanksgiving things, but we'll also
be hitting some iron out in the
garage -- and Dino Headquarters
will be open for business for anyone
who wants to get a jump on Black
Friday or Cyber Monday.

If you're looking for something to
read today, we have two products
with digital downloads for immediate
delivery.

One of them is a new mini-course on
effective training for older Dinos:

http://www.brookskubik.com/minicourse_01.html

The other is the December issue of
the new MONTHLY Dinosaur Files:

http://www.brookskubik.com/dinosaurfiles_december2015.html

Happy Thanksgiving!

Yours in strength,

Brooks Kubik

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

Here's Something New and Exciting for the Dinosaurs!

Hail to the Dinosaurs!

Tomorrow is Thanksgiving Day here
in the USA, and we've been cooking
up a storm to bring you something
very special to help celebrate the
big day.

So here's the big news:

1. We're bringing back the world-famous
Dinosaur Files newsletter -- with all new,
original articles.

2. We're bringing it back as a monthly,
so you can get a big dose of information,
inspiration and motivation every 30 days.

3. We're offering the Dinosaur Files
with digital delivery - meaning that
you place your order and you get an
email with a link to download your
copy of The Dinosaur Files.

a. That means that there's no waiting.

You place your order and you get the
Dinosaur Files immediately.

b. It also means that there's no postage,
and no charge for shipping and handling.
That will save you a bundle, and if you're
an overseas Dino it will save you two or
three bundles.

c. And because this is a PDF product,
you can print each issue out and save
it in a file folder.

 d. The PDF format also allows us to
include live links in the articles -- and
to do other interesting things that we
can't do otherwise.

e. IMPORTANT: download the Dino Files
and save it on your computer as soon
as you receive the email with the link.
The link is only good for 24 hours, so
you need to be sure to download and
save your Dinosaur Files issue.

4. Each issue of the Dinosaur Files will be
around 20 to 25 pages -- but the first
issue is super-sized. It weighs in at
over 30 pages.

a. That makes it a T-Rex sized edition.

b. Maybe even Godzilla-sized.

5. The Dinosaur Files includes all new
articles written by me and by your
fellow Dinosaurs. It's your number
one source of real-world, no-nonsense
strength training and muscle-building
information.

6. We're offering each issue as a single
issue purchase. We may switch to a
yearly subscription in the future, but
for right now, it's an issue by issue
purchase. I'll send an email each
month with a link to the current
issue.

7. Last, and most important, here's the
link to the December issue:


Yours in strength,

Brooks Kubik

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

The "How Many Meals a Day?" Question

Hail to the Dinosaurs!

I'm often asked, "How many meals a day do
you eat?"

And a lot of people don't believe the answer.

The answer is "three."

Breakfast, lunch and dinner.

Now, for the record, that's what John Grimek
ate -- what Steve Stanko ate -- what John
Davis ate -- and what almost every strongman,
bodybuilder and weightlifter ate prior to 1950
or so.

Around 1950, the muscle mags started to push
six meals a day for weight gaining.

And ever since, trainees have been obsessed
with the idea of eating six meals a day (or
more) and gaining more muscle mass than
a herd of charging elephants.

Six meals a day may work for some very
skinny and underweight trainees during a
relatively short period when they're trying
to gain muscular bodyweight -- but it's not
necessary to do it forever.

For an older trainee who has gone through
the weight gaining phase and is already as
big as he wants to be, three meals a day
will work fine.

Of course, they need to be three big meals,
with plenty of high quality food.

And they should be easy to prepare, because
nothing beats home-cooked meals.

And they should be delicious -- because the
more you enjoy your meals, the better your
digestion will be.

And besides, after a hard, heavy workout,
you deserve a delicious meal.

I post photos of my meals on Facebook,
Instagram and Twitter. Friend and follow
me and take a look at exactly what I'm
talking about. You can find me at
#brooks kubik and #dinosaurtraining.

I cover diet and nutrition for strength training
in detail in Knife, Fork, Muscle. It gives you
everything you need to know about what to
eat for lifelong strength and health -- and
includes meal plans, daily menus, and even
some simple recipes and cooking tips direct
from Dino Headquarters.

By the way, did you know that John Grimek
believed that three meals a day were BETTER
than six?

He wrote several articles about this. He believed
that it was easier to digest and assimilate your
food if you gave your body more time between
meals.

He also believed that overloading your digestive
system was a mistake -- especially for skinny
trainees. After all, one of the reasons they're
skinny is that they have trouble digesting and
assimilating their food! And giving yourself a
belly ache doesn't build strength and muscle.

In any case, I get the question all the time --
and the answer always seems to shock people.

But it's three. Three meals a day. That and hard
training are all you need for great 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. Go here to grab Knife, Fork, Muscle in
the hard-copy edition:

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

We're also releasing Knife, Fork, Muscle in
a series of Kindle e-books. The first three
books in the e-book series are right here;
book 4 in the e-book series is coming soon:

Knife, Fork, Muscle, Kindle e-book 1

(covers protein for strength training -- how
much, the best sources of high-quality
protein, etc.)

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

Knife, Fork, Muscle, Kindle e-book 2

(covers healthy and unhealthy carbs,
vegetables, starchy vegetables, grain
and gluten issues, organic foods, and
gardening)

http://www.brookskubik.com/knifeforkmuscle02_kindle.html 

 Knife, Fork, Muscle, Book 3

(covers healthy and unhealthy fats,
food and chemical allergies, and the
importance of allergy-free diets)

http://www.brookskubik.com/knifeforkmuscle03_kindle.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: "Train hard and
eat well. It works every time." -- Brooks Kubik

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

Bundle Up and Do Squats!

Hail to the Dinosaurs!

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

1. Sweatshirts and Hoodies.

We only have 10 left. Here's the list:

Gray Hair and Black Iron sweatshirts

2 in size L

1 in size 3XL

Dinosaur Training hoodies

1 L gray hoodie

1 L blue hoodie

2 M blue hoodies

3 S black hoodies (hint - these may be
too small for you, but they'd make a
great Christmas gift for someone)

Shoot me an email right away if you
want to order one. It's first come, first
served.

2. The New Course for Older Dinos.

Is a huge hit. Go here to order the little
monster -- and remember, it comes to
you by email, so download the link to
save and read the course:

http://www.brookskubik.com/minicourse_01.html

And please shoot me an email and let
me know how you like the course --
and how the PDF delivery works for
you.

3. Bundle Up and Do Squats!

It's officially winter now.

I know that because it was cold as heck
out in the garage last night, and I was
wearing double sweats to stay warm
during my workout. In fact, I started
out with three top layers -- but took
one layer off after I got warmed up.

So I thought I'd share some cold weather
training tips for Dinos. These apply to all
of you who train in a garage or anywhere
else where it gets cold in the winter.

1. Wear layers. They keep you warmer,
and allow you to take off the top layer
if you get too hot during your workout.

2. Wear a hat. A simple fisherman's hat
(like the kind Sylvester Stallone wears in
the "Rocky" films) will make a huge
difference.

a. A ski-band is also good.

b. Black is a good color for a hat or a
ski-band, and that's the only fashion
advice I'm ever going to give you.

3. Keep your ankles warm. If you wear
low cut shoes and sweats, wear high socks
to cover the gap between your sweats and
your shoes.

4. Some trainees like to wear gloves in cold
weather. I don't, because I want my grip to
be as secure as possible. This is one of those
"you decide" things.

5. A small heater to help keep your hands
warm is a great addition to a garage gym.

6. Do some warm-ups inside the house to
help get warm and loose before going into
the garage.

7. Do more warm-ups once you get to the
garage.

a. Good, thorough warm-ups are critical to
avoid pulled muscles or other problems when
it's cold.

8. Start light and work up in weight slowly
and gradually. Don't just run out and jump
into a heavy set.

9. If you use any kind of rubber cables, bring
them inside when you're not training. If you
leave them outside, they may snap and break
when you use them.

10. Stay hydrated. Drink plenty of water
during your workout. If you want to drink
hot tea, that's fine, too.

11. Basic strength exercises like squats, deadlifts,
presses, bench presses, rowing and pull-ups are
easier to do when it's cold than exercises that
involve skill or speed, such as snatches or cleans.

a. You can do snatches, cleans and similar
movements, but it takes extra warm-up time.

b. I did squat cleans and split jerks last night,
and it worked fine, but it took LOTS of warm-up
time. I may try doing front squats first the next
time I train, to help get loose and warm for
my OL training. (See tip no. 12).

12. You may find that starting the workout
with squats or a similar movement is the best
way to get warmed up for the rest of the
program. hence, the title: "Bundle Up and
Do Squats!"

All of the above points apply double for older
trainees.

One final note -- if it's really cold and you just
can't get warm enough to do justice to the
workout, then make it a light one and come
back and hit it heavier another time.

So there you have it -- 12 training tips for
cold weather training. I hope they help!

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. The Dinosaur Strength Training Archive
collects my lost articles from the original
Dinosaur Files back in 1997 -- along with
a brand new article on power rack training,
featuring a brand new power rack workout
for BIG gains in strength and muscle mass:

Hard copy

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

Kindle e-book

http://www.brookskubik.com/dinosaurtrainingarchive_kindle01.html

P.S. 2. My other books and courses -- and
my Dinosaur Training DVD's -- and links to
all of my e-books on Kindle -- are right
here:

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

P.S. 3. Thought for the day: "Stay warm, and
keep on training!" -- Brooks Kubik

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

Sweatshirts and Hoodies - They're Going Fast!

Hail to the Dinosaurs!

We're clearing out some of our inventory
to make space for new items, and we're
almost out of Gray Hair and Black Iron
sweatshirts and Dinosaur Training
hoodies.

We're not going to re-stock on
these, so if you want to buy one,
shoot me an email asap and ask
me to hold it for you.

We currently have:

Gray Hair and Black Iron sweatshirts

2 in size L

1 in size 3XL

Dinosaur Training hoodies

1 L gray hoodie

1 L blue hoodie

2 M blue hoodies

3 S black hoodies (hint - these may be
too small for you, but they'd make a
great Christmas gift for someone)

As I said, if you want one, shoot me
an email and let me know where you
live so we can give you the price and
the cost of shipping.

Thanks!

Yours in strength,

Brooks Kubik

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

Only 15 Left -- and Counting!

Hail to the Dinosaurs!

We're clearing out some of our inventory
to make space for new items, and we're
almost out of Gray Hair and Black Iron
sweatshirts and Dinosaur Training
hoodies.

We're not going to re-stock on
these, so if you want to buy one,
shoot me an email asap and ask
me to hold it for you.

We currently have:

Gray Hair and Black Iron sweatshirts

4 in size L

2 in size 3XL

Dinosaur Training hoodies

1 L black hoodie

1 L gray hoodie

1 L blue hoodie

2 M blue hoodies

4 S black hoodies (hint - these may be
too small for you, but they'd make a
great Christmas gift for someone)

As I said, if you want one, shoot me
an email and let me know where you
live so we can give you the price and
the cost of shipping.

Thanks!

Yours in strength,

Brooks Kubik

P.S. Even as I post this, someone grabbed
one of the L size GHBI sweatshirts -- so
we only have three of them left.

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

The Difference Between Age 30 and Age 60

Hail to the Dinosaurs!

What's the difference between a serious, hard
charging weight trainer at age 30 and the same
trainee at age 60?

And to clarify, I'm talking about someone who
keeps training from age 30 to age 60 -- not
someone who stops training somewhere along
the road.

The difference is 1.514.

That's the difference in the age-coefficient
formula used in Masters Weightlifting to
compare the relative performance of athletes
of different ages.

The coefficient for a 30 year old lifter is 1.00.
So if the lifter clean and jerks 300 pounds, his
relative performance is:

300 x 1.00 = 300.

The coefficient for a 60 year old lifter is 1.514.
If the 60 year old lifts 200 pounds in the clean
and jerk, his relative performance is:

200 x 1.514 = 302.8

That means that the 30 year old is stronger
in terms of absolute strength --but on an
age-adjusted basis, the two lifters are
virtually identical.

It also means that if the 30 year old lifts 300
pounds -- and 30 years later, when he is 60,
he lifts 200 pounds -- his relative strength on
an age-adjusted basis is almost exactly the
same as when he was younger.

And if he lifts 210 pounds at age 60, it's the
equivalent of lifting 318 pounds at age 30 --
so he's actually doing about 10 percent
better than when he was younger.

Of course, there also are formulas to compare
the relative strength of different lifters of
different bodyweights. Or you can compare
your own performance at different body-
weights.

I cover all of this in detail in Dinosaur Training
Secrets, Vol. 2 -- the "How Strong Are You?"
course.

You can grab it right here in your choice of
hard copy or Kindle e-book. Do the math,
and see where you rank. It's a lot of fun --
and you may surprise yourself!

Hard copy

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

Kindle e-book

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

If you're an older trainee, it's very useful to
see where you compare NOW to where you
were 20, 30 or 40 years ago. You may find
that on an age-adjusted basis, your current
workouts are the hardest and heaviest of
your life. That doesn't mean you're going
to win a gold medal at the next Olympics,
but it does mean you're doing pretty darn
well!

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. Older Dinos can build and maintain
very surprising levels of strength and
development. But you need to train the
right way to get there. My new course
with digital delivery tells you exactly
what to do:

http://www.brookskubik.com/minicourse_01.html

For more detail about effective training
for older Dinos -- and for more than 50
great workouts for older trainees, grab
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: "Six words: train hard,
train smart, stay strong!" -- Brooks Kubik

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

Last Call -- Sweatshirts and Hoodies for Dinos!

Hail to the Dinosaurs!

I just wanted to give you a quick heads up.

We need to open up some storage space
here at Dino Headquarters, so we are
going to sell all of our remaining hoodies
and sweatshirts and not re-stock for
awhile.

Here's what we currently have in stock:

Gray Hair and Black Iron sweatshirts

L and 3XL

Dinosaur Training hoodies

S, M, L and 3XL

If you want one, shoot me an email.

We only have one or two of some sizes,
so it's first come, first served with very
limited quantities. So if you want one,
take immediate action.

Yours in strength,

Brooks Kubik

What's Your Favorite Exercise -- and Why?


Hail to the Dinosaurs!

I thought I'd start the day with a question
for the Dinos.

Send in your answer, and I'll share the
results with the Dino Nation.

Here's the question:

What's your favorite exercise -- and why?

And while you're thinking about it, I'll
share my answer.

1. My favorite exercise has changed over
the years. Of course, that's to be expected,
since I've been training for almost half a
century.

2. I've always enjoyed virtually every
exercise I've ever done, so at any point
in time I've had a number of favorite
exercises.

3. In picking a favorite exercise, I look
at how much I enjoy performing the
movement -- and also at how it makes
me feel immediately after I finish -- as
well as how it makes me feel later in
the day and the next day.

4. And, of course, I look at the results
the exercise gives me.

5. It's hard to pick just ONE favorite
exercise.

6. Past favorites have included bottom
position squats and bottom position
bench presses  -- as well as seated
presses on an 80 degree incline
bench, which I also performed
bottom posiiton style.

a. These were probably the best strength
and muscle mass movements I ever did.

7. One hand barbell snatches were a
favorite once.

8. So was the barbell clean and press.

9. And the one-hand dumbbell swing.

10. Ditto for some of the advanced pull-up
variations in Dinosaur Bodyweight Training.

11. Along with handstand push-ups and some
of the other push-ups covered in DBT.

a. And the one-hand barbell deadlift.

b. The farmer's walk.

c. Sandbag and barrel lifting.

d. Heavy partials in the power rack.

e. The seated press behind neck.

f. Heavy barbell curls.

g. The Trap Bar deadlift.

g. And the list, as they say, goes on and on.

12. My current favorites are snatches, clean
and jerks, high pulls, and front squats.

a. I love the feel of these movements.

b. And I love how I feel when I finish a
hard workout built around these exercises.

c. And I love the way they make me feel --
as in, strong, healthy and energized.

And my favorite is -- I honestly don't know.
Probably one of the four movements I
currently do -- or all of them.

That's not a definitive answer, but it's the
best I can do. And it may very well change
over time.

But in any case, let me know what YOUR
favorite exercise is. So give it some
thought, and fire in an email.

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'll find some terrific exercises in
Dinosaur Dumbbell Training and in Dinosaur
Bodyweight Training. Who knows -- they
might end up being your new favorites!

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

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

P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with my
Dinosaur Training DVD's and links to my
e-books on Kindle:

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

P.S. 3. Thought for the Day: "Exercises are
like friends -- you should choose them wisely."
--Brooks Kubik

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

Exercises for Great Backs -- And Some Advice that Helped Save My Life!

Hail to the Dinosaurs!

The July 1970 issue of Peary Rader's IronMan
magazine had a ton of great articles --
including "Exercises for Great Backs" by
Bradley J. Steiner.

It was part of Steiner's famous four-part
series on "The Essential Exercises" -- and
it was a real eye-opener for a 12-year old
kid named Brooks Kubik.

Steiner was 100% old-school in his exercise
choices -- and his recomendations were VERY
different than what most people were doing
or advocating.

But, of course, his ideas worked. In fact,
they worked GREAT!

I read that article over and over until I
almost memorized it. To this day, 45 years
later, I can still tell you every exercise that
Steiner suggested -- and I can tell you some
exercises that he decided were only second-
best -- and some of the exercises on the "do"
and "don't do" list will surprise you.

In addition, Steiner suggested one exercise
that just might save your life someday. It's
an exercise for the neck -- and back then,
very few Iron Game authors bothered to
mention neck training, much less teach
their readers how to do it safely and
effectively.

In fact, many authors of the day told
their readers NOT to train the neck --
because a small neck would make their
arms and shoulders look bigger!!!

I thought it over and decided that the
"small neck is good" argument was a
very large barrel of hog-wash. So I
ignored it.

I followed Steiner's advice, and I trained
my neck hard. And seven years later, I
was in a horrendous auto accident -- a
head on collision with me driving a
Pinto station wagon and the other guy
driving a Thunderbird.

For the record, a Pinto station wagon
was a very bad vehicle to be driving
if you get into a high speed head on
collision.

Especially if the other guy is driving one
of those old model T-birds. Those things
were built like tanks.

He fell asleep at the wheel right as we
both went into a curve on a country
road in southwestern Ohio late at
night.

I was going about 60 miles an hour. He
was probably doing the same.

He moved right into my lane at exactly
the moment that our cars were about
to pass each other -- and pieces of my
little Pinto ended up scattered through
the corn fields on both sides of the
road.

To say it was totalled would be an
understatement. It was hard to tell
it had been a car. It looked like a
tin can that had been smashed with
a heavy hammer a couple of times.

The steering wheel was bent to a
90 degree angle -- and one of the
tires ended up a couple of hundred
feet down the road.

But I lived through it. In fact, I walked
away from the accident.

All I had were cuts and scratches from
the broken glass.

No broken bones. No soft tissue injuries.
No whiplash. No concussion.

And that was due in part to reading
Steiner's article in that old issue of
IronMan -- and doing a lot of serious
neck training because Steiner said to
do it.

I was thinking about this today because
that old issue of IronMan is now available
at The Iron League member site.

And not just Steiner's article.

The whole issue.

Along with a a ton of other great old-time
books, courses and magazines.

And more is being added all the time.
Go ahead and scoot on over and take a
look at what's available. I guarantee you
will see things you've never seen before --
and things you're going to want to read:

http://www.ironleague.com/

One of our fellow Dinosaurs has called
The Iron League the "Library of Congress
of Strength." That's a good name for it.

And who knows -- some 12 year old kid
might join The Iron League and read that
old article by Brad Steiner -- and he might
start training his neck -- and it just might
save his life someday.

Yours in strength,

Brooks Kubik

Dinosaur Training on the SuperStrength Show!

Hail to the Dinosaurs!

Here's a link to a great interview I did with longtime Dinosaur Ray Toulany on The SuperStrength Show. I hope you enjoy it!

http://superstrengthshow.com/brooks-kubik-dinosaur-training-lost-secrets-for-size-and-muscle/

Yours in strength,

Brooks Kubik

P.S. Go here to grab our new training course for older Dinos:


http://www.brookskubik.com/minicourse_01.html



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

Wet, Cold, Gray and Gloomy -- But It's a Training Day!


Hail to the Dinosaurs!

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

1. The New Training Course.

We have a new training course that covers
effective strategies and workouts for older
Dinos. It's a PDF, with digital delivery --
meaning that you order the course, and
you get a link with a PDF to download.

It's fast, and there's no shipping cost --
and if you prefer to read it in hard copy
you can go ahead and print it out.

You can grab the little monster right
here:

http://www.brookskubik.com/minicourse_01.html

It's been a huge hit so far. Let me know
how you like it!

2. Sweatshirts and Hoodies.

We have a VERY LIMITED number of Dinosaur
Training Hoodies and Grey Hair and Black Iron
sweatshirts in stock. If you're interested in
ordering one, email me for the price, and
the sizes remaining. We're not going to
re-stock these for awhile, so if you want
one, email me now and see if we have
your size.

3. Wet, Cold, Gray and Gloomy -- But It's
a Training Day!


I type my daily emails in my second floor
study, looking out into a nearby park. On
a sunny day, it's beautiful, with golden
rays of light dancing on the trees, the
grass and the leaves.

But today's not sunny and bright.

It's mid-November, and it's wet, cold,
gray and gloomy.

But that doesn't matter.

I looked out the window, and I thought:
"Today's a training day! What a great day
it's going to be!"

And that's part of the magic of strength
training.

After you do it for awhile, strength training
becomes a regular part of your life. More
than that, it becomes a part of your life
that gives meaning to everything else.

For example, think about this: If someone
asked you to describe yourself in just ONE
word, what would your answer be?

For many of us, it would be:

Weightlifter.

Or powerlifter.

Or strongman.

Or bodybuilder.

Or Harry Paschall's old favorite -- "Iron Slinger"
(which is two words, but it's a great phrase,
so let's use it anyway).

Heck, some of us might even say "Dinosaur."

And even if your first response to the question
is "parent" or "father" or "husband" or a
word that defines your job or your profession,
if we let you list a couple of more terms I'm
pretty sure that one of them would speak to
your passion for strength training.

The point is, strength training defines who we
are and what we do -- and how we approach
life.

And yes, it's wet, cold, gray and gloomy today.
But it's a training day, and that means it's
going to be a great 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. Here's something that will give you plenty
of motivation and inspiration for hard training --
along with dozens of great workouts and
training ideas:

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

P.S. 2. My other books and courses -- and my
Dinosaur Training DVDs -- my Legacy of Iron
books -- and links to all 15 of my e-books on
Kindle -- are right here:

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

P.S. 3. Thought for the Day: "Train hard and
have fun!" -- Brooks Kubik

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

Ask Yourself this Very Important Question!

Hail to the Dinosaurs!

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

1. Sweatshirts and Hoodies.

We have a very limited number of Dinosaur
Training Hoodies and Grey Hair and Black Iron
sweatshirts in stock. If you're interested in
ordering one, email me for the price, and
the sizes remaining. We're not going to
re-stock these for awhile, so this is your
last chance to snag one.

2. The New Mini-Course.

We've been getting great feedback on my new
mini-course with digital delivery (meaning that
your purchase the course and get an immediate
link to download the PDF). Go here to grab the
little monster:

http://www.brookskubik.com/minicourse_01.html

And, of course -- please let me know how
you like the course and whether you want
us to do more courses with PDF downloads.

3. Ask Yourself this Important Question!

Here's a very good question to ask yourself:

"Why did I start strength training?"

It's important, because the answer helps
you tap into the burning desire that got
you started.

At the beginning of every Iron Game success
story you find something that happened --
something that needed improvement -- a
problem of some sort -- something that led
to a lifelong passion for strength training.

For me, it was severe childhood asthma.

When I was a kid, I had terrible allergies,
and even worse asthma.

I remember the nights when I lay in bed
wheezing uncontrollably and gasping
desperately for breath.

I remember the family doctor telling my
parents that there was nothing he could
do to help me.

That I would always be weak and frail.

That I was too sick to play with the other
children.

That I would not be able to play sports or
outdoor games.

That I should stick to indoor hobbies like
reading, stamp collecting or building
model planes.

But at age nine, I read a book about Teddy
Roosevelt, and I learned -- to my great
astonishment -- that Teddy Roosevelt
had suffered from severe childhood
asthma that was very similar to mine.

But he licked it.

How?

His father set up a small home gym in
an extra bedrom -- and Teddy began
training with weights, pulleys, and
Indian clubs.

And over time, the exercise made him
bigger, stronger and healthier.

He ended up becoming an all-around
athlete and a rugged outdoorsman. He
boxed, rowed, canoed, sailed, rode
horses, camped, hunted and even
owned a cattle ranch. During the
Spanish-American War, he formed
the famous Rought Riders unit
that stormed up the steep slopes
of San Juan Hill to win a decisive
victory.

He went from invalid to hero -- and
it was exercise that did it for him.

That's what got me started -- and
even now, almost 50 years later, I
can remember the burning desire
to be healthy and strong -- and
how it motivated me to start
training.

And just thinking about it keeps me
going -- and keeps me focused on
that early goal of building strength
and health.

So ask yourself the question:

"Why did I start strength training?"

It's an important question. The answer is
your personal key to strength training
success.

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 Training has helped tens of
thousands of trainees build more strength,
muscle and power than they ever imagined.
Go here to grab your copy of the little blue
book they call "the Bible of Strength
Training":

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

P.S. 2. My other books and courses -- and
links to all of my ebooks on Kindle -- are
right here:

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

P.S. 3. Thought for the Day: "The seed of
greatness lies deep in all of us. The trick
is to find it." -- Brooks Kubik

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

The Biggest Mistake that People Make in their Training

Hail to the Dinosaurs!

Carl Lanore and I did a very interesting show
on Physical Culture Radio last week. The theme
was 20 Questions. We set ourselves a goal of
answering 20 questions from listeners over the
course of the 60-minute show.

It was fast, fun and filled with a surprising
amount of good information. If you missed
it, here's the link for the download:

http://superhumanradio.com/shr-1759-physical-culture-radio-20-questions-ground-based-training.html

One of the questions was, "What's the
biggest mistake that people make in
their training?"

My answer was one word:

"Over-training."

Carl had a different answer:

"Consistency -- or rather, the lack of
consistency."

I asked him what he meant, and he
explained it something like this:

"Most people don't stick to a program
long enough to get results. They do
something for a week or two, and then
they stop and start doing something
else."

"Why do they do that?" I asked.

"Because they're not getting immediate
results -- or because they get bored --
or because they read about something
else, and they think it's better."

"You see it all the time," I said. "I call
it program hopping."

He laughed.

"Program hopping. I like that. That's
what it is."

There was more to say, but it was time
for the next question, so we had to move
on. After all, we were on a tight time
schedule. Twenty questions in 60 minutes
means you have to move fast.

But to expand on the point . . .

I still think that over-training is the most
common problem out there -- but I think
Carl made an excellent point about the
program hoppers.

Program hopping is a very common
problem.

Real results take time. You don't build
strength and muscle overnight. You do it
over a period of months and years.

When you start a new program, you
should start light and easy, and gradually,
over time, build up the weights and
increase the intensity.

The first four to six weeks of any new
program are the foundational weeks.
They lay the foundation for the real
work that comes later.

If you start a new program and then
jump to a new one a few weeks later,
you always stay in the foundational
period. That's why program hopping
doesn't work.

Of course, Dinos don't do that sort of
thing. Dinos set goals, make plans and
take action -- and they keep moving
forward -- and they stick to the
program. That's why they get
results.

So I'm not talking to the Dinos when I
say, "Don't be a program hopper."

But I AM speaking to a lot of other
people -- so feel free to share this
with anyone who needs to hear 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. I cover effective progression programs
in Dinosaur Training Secrets, Vol. 3 -- and
they're guaranteed to help anyone build
plenty of strength and muscle fast and
effectively:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_03.html

Kindle e-book

http://www.brookskubik.com/dinosaur_secrets3_kindle.html

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

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

P.S. 3. I almost forgot -- here's the link to
our new mini-course about strength training
and muscle building for older Dinos -- with
digital delivery so you can download the
PDF immediately:

http://www.brookskubik.com/minicourse_01.html

P.S. 4. Thought for the day: "Distraction is a
physical culturist's worst enemy." -- Bradley
J. Steiner

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



20 Questions for Brooks and Carl

Hail to the Dinosaurs!

We had a great show yesterday on Physical
Culture Radio.

Physical Culture Radio is part of the Super-
Human Radio network. I co-host the show
with Carl Lanore every Thursday at 12:00
noon EST. You can listen to the live show
or download the podcast whenever you
have time to listen.

The format for yesterday's show was a
little different than most of our shows.
We had a special guest on for the first
10 or 15 minutes, and then we played
20 questions for the rest of the
broadcast.

We selected 20 questions from listeners,
and Carl and I tried to answer all 20 of
them -- which means we had to go
pretty darn fast!

Did we do it?

Well, you'll just have to tune in and see.

Go here to listen to the download:

http://superhumanradio.com/shr-1759-physical-culture-radio-20-questions-ground-based-training.html

Some of the questions were pretty good,
and it wasn't easy to answer them in
30 to 60 seconds -- but we did our best.

I hope you enjoy the show!

In other news, I wanted to mention two
things:

1. Sweatshirts and Hoodies

We have a LIMITED number of Grey Hair
and Black Iron sweatshirts in L and 3XL --
and some Dinosaur Training hoodies in
S, M, L, and XL -- and one 3XL. These
are great for cold weather workouts, so
if you're interested, shoot me an email
and ask for prices and availability.

We don't have many, so if you're interested,
shoot in an email asap.

2. The New Training Course

Our new training course is available with
electronic delivery. You order the course,
and you get a link so you can download
the course immediately -- and there are
no shipping charges.

The course covers effective training for
older Dinos, and includes some very
important tips, along with a complete
training program. Go here to grab it:

http://www.brookskubik.com/minicourse_01.html

If you already have the course, thanks
for stepping up and taking action -- and
please let me know how you like the
little monster!

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 other books and courses -- and links
to my Dinosaur Training e-books on Kindle --
are right here:

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

P.S. 2. Thought for the Day: "You don't need
much in life, but you do need to train."
-- Brooks Kubik

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

The Goal Directed Workout



 Louis Abele used goal-directed training to add 100 pounds of muscle to his body - and to become one of the strongest men in the world.

 
Hail to the Dinosaurs!

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

1. Physical Culture Radio.

We have a great show planned today for
Physical Culture Radio. Catch us live at
12:00 noon or listen to the download
at your convenience. Find us at:

http://superhumanradio.com/

I'll post the link to the show on my
Facebook page -- so be sure to friend
me on Facebook. We're also on Twitter
and Instagram now. You can find us
at "brooks kubik" and #brookskubiik
or #dinosaurtraining.

2. The New Training Course.

Our new training course with digital
delivery is getting rave reviews. Go
here to grab the little monster:

http://www.brookskubik.com/minicourse_01.html

Please shoot me an email and let me know
how you like the course and the digital
delivery. If you want more of these, we
can do them -- but let me know!

3. The Goal Directed Workout.

Training is important, but it's not enough
to just "train."

For real results, you need to train with a
purpose.

You need to have a goal.

You're not just training for the sake of
training. That's manual labor. You work
up a sweat, and you puff and pant, and
maybe you even feel sore the next day.

That's good, but it's just the beginning.
For real results, you need to do goal
directed training.

You need to train with a purpose.

Find something that you desperately
want to do or to achieve. That's your
goal.

It might be hitting a particular weight
in the squat, deadlift or bench press --
or in the standing press -- or in Olympic
lifting.

It might be hitting 300/400/500.

It might be building 17 inch upper arms.

It might be gaining 20 pounds of muscle.

It might be losing 50 pounds of flab.

It might be qualifying for and competing
in a particular contest or competition in
your chosen sport.

It might be setting a record -- winning a
state, regional or national championship --
or even a World championship.

It might relate to health. Getting your blood
pressure or your blood sugar where it needs
to be.

It might be beating a serious illness -- or
coming back after an injury.

The point is, it's YOUR goal -- and it means
something very important to YOU.

Your goal empowers you. It drives you to
train harder and harder. It's the most
demanding coach you could ever have.

Of course, your goal is a long term goal. You
won't achieve it overnight -- and you won't
achieve it easily. It will take a long time --
and plenty of chalk and sweat -- to get
there.

Your goal is the greatest motivator you
could ever find. It burns with a white hot
fire every second of every day.

And it will carry you to greatness.

So take a second, and think about it.

Why are you training?

What's your goal?

And what do you need to do to make it a
reality?

Answer those questions, and you've taken
an important first step on the road to
strength, muscle and might.

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 goal-directed training in
detail in Dinosaur Training and in
Dinosaur Bodyweight Training. Go
here to grab them:

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

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

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

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

P.S. 3. Thought for the Day: "Set a goal,
make a plan, take action." -- Brooks Kubik

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

Building Real World Strength and Power


video

Training hard out in the garage.  I called this the "old-fashioned" split style of snatching, but Jim Schmitz suggested that it's better described as "retro" style.  Point taken -- and yes, it's fast, fun and effective. 


Hail to the Dinosaurs!

I wanted to give you two quick links for new digital products from Dino Headquarters. They both give some serious advice for building real world strength and power.

The first is a new training course that cover effective workouts for older Dinos.  It comes with a complete training program.  It's a PDF, so you order the course, we send a link, and you can download it immediately.  There's no waiting, and no shipping and handling charge.

Go here to grab the little monster:

http://www.brookskubik.com/minicourse_01.html

The other new product is the Dinosaur Strength Training Archive, which is available as a Kindle e-book.  This is book no. 1 in a new series that collects and updates the best of my articles from the original Dinosaur Training newsletter that I published from 1997 to 2002.  This book also includes a new chapter on power rack training -- with a very effective and all-new program power rack to help build Herculean super-strength fast and effectively.  Go here to grab it:

http://www.brookskubik.com/dinosaurtrainingarchive_kindle01.html

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

Yours in strength,

Brooks Kubik






Muscles in the Military

Hail to the Dinosaurs!

Today is Veteran's Day in the USA,
so I want to begin by giving a big
shout out to all of the Dinos who
have served their country -- or
who are doing so now.

To all of you, THANK YOU for your
service!

In honor of the day, I thought I'd
share some fun facts about muscles
in the military.

1. The famous old-time strongman,
Clevio Massimo, once performed the
manual of arms using a 125-pound
soldier instead of the rifle normally
used for the drill.

2. Bob Hoffman was an infantry
soldier in World War One, and
was in the thick of the fighting
in France. Think how the Iron
Game would have changed if
he had been killed in action.

3. Norb Schemansky fought in
Germany, and found a 400-pound
Berg-Hantel barbell set after a
battle. He tried to take it with
him, but it was too heavy and
he had to leave it behind.

4. The German Strongman, Herman
Goerner, was a prisoner of war during
World War One. He trained in the prison
camp with a barbell made from logs.

5. During World War Two, Strength
and Health ran a regular series about
barbell men in the armed services,
and included photos of their "gyms"
featuring homemade barbells and
dumbbells assembled from tires
sheet metal, cogwheels, pipes
and axles.

a. In other words, where there's a
will, there's a way!

6. George Eiferman, the 1948 Mr.
America, served in the Navy and
trained his legs while on ship by
climbing tall ladders from the cargo
hold to the deck -- while carrying a
100 pound sack of flour on his
shoulders.

7. Frank Spellman landed on the
Normandy Beaches and fought with
the Allied Army in France and Germany.
One night, as he was sleeping, a German
tank rolled right over him while he was in
his fox-hole! Luckily, he was not hurt --
and went on to win a gold medal in
weightlifting at the 1948 Olympics.

I know that some of our Dinos have
stories of their own about muscles in
the military. If you have one, send it
in so I can share it with your fellow
Dinos!

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. The Legacy of Iron series takes place
right before and during World War Two --
and it includes many true stories about
muscles in the military. For book no. 1
in the series, go here:

Hard-copy

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

Kindle e-book

http://www.brookskubik.com/legacyofiron01_kindle.html

For books 2 - 5 in the series, go here:

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

Important -- email and ask for a shipping
quote if you order two or more books!

P.S. 2. Thought for the Day: "If you see
a veteran, step up and say THANK YOU.
And don't just do it today. Do it every
day." -- Brooks Kubik

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Friday Night Iron

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                Hitting it hard out in the garage, a/ka/a the Dino Dungeon.


Hail to the Dinosaurs!

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

The note is this -- my new Dinosaur
Training mini-course comes with
with electronic delivery -- and the
Dinos are loving it. You buy the
course and you get a link with a
PDF to download -- and there you
are. No waiting, and no postage
charges.

The mini-course covers strength
training for older Dinos. And although
I call it a mini-course, it's actually
pretty big. 26 pages. Lots of great
info, and a complete workout.

Go here to grab the little monster:

http://www.brookskubik.com/minicourse_01.html

On the training front, let's talk about
something that's easy to do and doesn't
cost you a penny -- but can make a
HUGE difference in your training and
your results . . .

I had a great workout on Friday night.

And another great one on Sunday night.

Today's Tuesday, and it's another training
day -- and you guessed it, I'm looking
forward to another great workout.

Great workouts don't happen by accident.
You need to do the right things to make
them happen. And one of those things is
visualization.

I use visualization drills to make every
workout the best it can be.

Before the workout, I sit somewhere
quiet and go through the entire workout
in my mind.

I see every rep from start to finish. It's
like watching a movie. The barbell, the
lifting platform, the chalk and the sweat
all star in the movie. It looks, sounds
and feels exactly like a real workout.

I watch the entire workout, rep by rep.
And I watch myself have a GREAT
workout.

The visualization drill takes anywhere
from five to fifteen minutes. That's not
very much time for something that can
help make every single workout better
than the one before it -- and possibly
double or even triple your rate of
progress.

Great workouts don't come in a can
or in a bottle. The secret is not a handful
of pills or the latest "pre-workout."

The secret is using the power of your
mind to push forward to better and
better performance.

Give my visualization drill a try. You
won't believe the results.

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

Yours in strength,

P.S. I cover visualization drills in detail in
Dinosaur Training and in Dinosaur
Bodyweight Training:

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

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

P.S. 2. My other books and courses are
right here at Dino Headsquarters -- along
with links to all 15 of my e-books on
Kindle:

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

P.S. 3. Thought for the Day: "See it happen,
and then make it happen." -- Brooks Kubik

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The Old Guy in the Garage (with Video)

video


Hail to the Dinosaurs!

Readers are always asking for workout
videos.

"Post some videos of your training!" they
say. "Show us what you're doing!"

So here's a clip from last night's workout
in the garage -- a/k/a the Dino Dungeon.

I'm doing one of my favorite exercises:
the squat clean and jerk.

I do singles in the clean and jerk. Lots
of singles.

So the workout looked a lot like this --
over and over -- with many singles at
different weights.

Sometimes I do one lift in a workout. For
example, last night I did a thorough warm-
up and then hit the clean and jerk -- and
did lots of singles over the course of a
55 minute session -- and that was it.

Sometimes I do split style snatches for
awhile, followed by squat style clean
and jerks. That's a surprisingly hard
workout.

Other times I do snatches or clean and
jerks followed by high pulls or front
squats.

And on high energy days I do snatches
or clean and jerks, high pulls and front
squats -- which is a long workout for
me.

I train three times a week. Each workout
runs 60 to 90 minutes.

That doesn't sound like much, and it's
not a lot of work -- but it's just about
right for this 58-year old Dinosaur.

Anyhow, that was last night's workout.
I hope you enjoyed it -- and I'll post
some more soon.

Before I close, let me mention that we've
had a terrific response to our first venture
into PDF courses with electronic delivery.

If you missed it, or if you've been sitting
on the fence, wait no longer. Go here to
grab the little monster:

http://www.brookskubik.com/minicourse_01.html

The new course covers effective training
for older Dinos and gives you a great
workout to try. I know you'll 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. For a more detailed review of effective
training for older Dinosaurs, grab Gray Hair
and Black Iron and my DVD, Going Strong
at 54:

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

http://brookskubik.com/goingstrong.html

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

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

P.S. 3. Thought for the Day: "Train for
strength, speed and mobility -- at any
age!" -- Brooks Kubik

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Two Dinosaur Training Broadcasts for You!

Hail to the Dinosaurs!

It's a beautiful Fall day, and many of you
are outside enjoying some great weather.

Some of you are watching football -- and
some of you are either training or getting
ready to train.

The weather is so nice that some of you
may even be firing up the old grill.

All of that is GREAT -- so keep at it -- but
when the dust settles, here are two fun
podcasts for you. Listen to them later
on.

They're parts 1 and 2 of an interview I
did with the guys from the Strength
Matters podcast show.

Start with part 1, and move forward from
there. If you can't listen to both of them,
save part 2 for another day.

These are good. I enjoyed doing them, and
I hope you enjoy listening to them! If you do,
please share them, give them a high ranking,
leave comments, and do all the other fun
things that make social media go viral. I
want as many people as possible to hear
these.

Podcast No. 1

http://www.realstrengthmatters.com/smp-56-hail-to-the-dinosaurs/

Podcast No. 2

http://www.realstrengthmatters.com/smp-57-hail-to-the-dinosaurs-part-2/

Happy listening -- and remember, rank and
share the podcasts, and leave some feedback
at the podcast website. Thanks!

Yours in strength,

Brooks Kubik

P.S. If you missed it, we've launched a great
new training course for older Dinos -- and it's
available as a PDF with immediate electronic
delivery. Go here to grab the little monster:

http://www.brookskubik.com/minicourse_01.html

P.S. 2. My other books and courses -- and my
Dinosaur DVD's -- are right here:

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

P.S. 3. Thought for the Day: "A beautiful day,
sunshine and iron. What could be better?"
-- Brooks Kubik

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More Feedback on the New Training Course!

Hail to the Dinosaurs!

I started the day by checking my email, and
found some messages that brought a big
smile to my face.

They were about the new Dinosaur Training course
with electronic delivery -- meaning, you order
the little monster and you get a link so you
can download the PDF immediately.

It's immediate delivery, and there's no charge
for shipping and handling -- and that makes
it a pretty darn good deal. Especially when you
consider that it's only five clams for a complete
course with a detailed and super-effective
workout.

Here's what some of your fellow Dinos said
about it:

"I turned 61 yesterday, and picked up your
mini-course as a present to myself. I'm a
long-time customer, but you always come
up with some new twist, or training/Iron
Game information or photos that I hadn't
seen before. Keep it coming!

Going to PDF is a good idea. It's more
flexible than e-book formats, plus you
can print them out."

Paul H.

"Excellent course on training for older
Dinos. It covers almost everything in
just 26 pages. Great work, and keep
the PDF courses coming!"

Peter J.

"Only five bucks for the downloaded
course? It's worth a LOT more."

Salvatore B.

Now you see why the messages put a
smile on my face. I love it when we put
something together that the Dinos really
like -- and it definitely looks like we did
it this time.

If you've not already grabbed the little
monster, go ahead and do it now -- and
let me know how you like it and if you
want to see more PDF books and courses
with electronic delivery.

For example, would you like to see the
Dinosaur Files Quarterly in PDF format --
or perhaps have us go back to a monthly
format for the Dinosaur Files, with quick
and easy PDF format and electronic
delivery?

Let me know. We have many exciting
possibilitities, but we need to know
what you want!

And before I forget, here's the link to order
the new course:

http://www.brookskubik.com/minicourse_01.html

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 other books and courses -- and links
to my e-books on Kindle -- are right here:

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

P.S. 2. Thought for the Day: "Somehow, keeping
it real is easier when IT is a heavy barbell."

-- Brooks Kubik

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Where's the Best Place You Ever Trained?

Like many great champions, John Grimek was a product of home gym training as a young man.


Hail to the Dinosaurs!

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

1. The New Course -- With Electronic
Delivery.

If you missed the big news, we have a
new course out -- with electronic delivery.
You buy it, and you get a link to download
the PDF for instant delivery. No waiting,
and no shipping and handling charges.

Go here to grab the little monster:

http://www.brookskubik.com/minicourse_01.html

Be sure to let me know how you like the
course and the digital delivery. If you
like it, we can do more -- but let me
know!

ALSO - if you have any ideas for future
courses, send them in! We always try
to bring you what you want.

2. The Iron League.

John Wood is adding more and more
great stuff to the Iron League every
day. Go here to check it out:

http://www.ironleague.com/

3. Where's the Best Place You Ever
Trained?

I've trained lots of different places, and
most of them had their good and not so
good aspects.

But overall, most of them were pretty
good. And some of them were great.
That makes it hard to pick the best one.

Like many of you, I started training in my
bedroom at my parents' house. Flat bench,
110 pound barbell set, etc. You may have
done the same.

It was a good place to train -- and a very
good place to get started.

I trained in different junior high, high school,
college and YMCA weight rooms. Those were
good, too.

I've trained in fancy, well-equipped gyms, and
basic, black iron gyms. The basic, black iron
gyms were much better.

You can tell a good gym by looking at things
like squat racks, power racks, lifting platforms,
barbells and dumbbells. If everything is heavy,
strong, sturdy and functional, that's a good
sign.

It's also a good sign if there's plenty of old
iron in the gym. If you're serious about this
stuff, you know that a barbell plate or a
set of dumbbells weighs the same whether
it's brand new or 50 years old.

My favorite places to train have always been
home gyms.

Some of them include:

1. A simple gym I set up in my parents' garage.
It featured homemade squat stands and some
gigantic 75 pound plates I made from concrete.

2. The basement gym in my old house. Power rack
and all. You can see it in my old Dinosaur Training
DVD's -- and see photos of the gym on the DVD
covers:

http://brookskubik.com/dinosaur_dvds.html

3. The garage gym where I now train. Lifting
platform, barbell, squat stands -- and some
new goodies I'll tell you about next week.

It's a little piece of Heaven for me.

If you train at home, you probably feel the
same way about your gym.

4. The Island Gym I set up in a corner of a
sandy parking lot on Ocracoke Island in North
Carolina. It featured old York squat stands, a
300 pound barbell set, and nothing else. It
was great!

5. Mike Thompson's gym in his fifth floor
flat in a London apartment building. Power
rack, barbells, and lots of iron. Mike had
hauled everything up the steps by himself,
which must have been a heck of a workout.
It was one of the best home gyms ever --
and I really enjoyed training there on a
vacation 20 years ago.

So those five are probably my favorite places
to train over the years.

What about you?

Where's the best place you ever trained?

Let me know, and I'll share the answers
with the Dinos!

In the meantime, be sure to grab the new
training course -- and let me know how you
like it -- and what you'd like us to cover in
future courses!

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the new course:

http://www.brookskubik.com/minicourse_01.html

P.S. 2. My other books and courses -- and my
DVD's -- are right here:

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

P.S. 3. Thought for the Day: "Some old iron
and a place to lift it can make a pretty good
gym." -- Brooks Kubik