Building the Muscles of Posture (Part 1)

Hail to the Dinosaurs!

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

1. Our Kindle e-books

Our e-books seem to be taking over the world.
We have over a dozen of them on Kindle now,
and most of them have been Kindle Best Sellers.
We've even had days where two or three of
them are in the Top 10 list. And many of them
have made it all the way to No. 1 in their
category at the Kindle bookstore.

That's amazing, because they deliver the same
sort of hard-nosed, tell it like is, straight from
the shoulder training advice that you find in our
hard-copy books and courses. And yet -- we're
beating the mainstream silly stuff.

It's both amazing and encouraging. Maybe there
are more Dinos out there than we knew.

Here are links to two of our most popular
Kindle e-books:

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

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

You can find links to the others at our products
page:

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

We'll continue to put more material up there on
Kindle throughout the year. Be looking for it!

2. The Dinosaur Files

The PDF version of the July Dino Files is
ready to go:

http://www.brookskubik.com/dinosaurfiles_july2016.html

We'll put the Kindle edition up as soon
as we can. I'll send an email when it's
ready.

3. Building the Muscles of Posture (Part 1)

And now -- let's talk training.

Yesterday we were talking about the muscles
of posture -- the spinal erectors and the upper
back muscles -- including the traps.

Here's one of my favorites to work the heck
out of them. It's one of the best I ever did
for the traps.

It's the partial deadlift from blocks or in the
power rack.

But here's the kicker.

Finish the exercise by shrugging as high as
you can -- which might not be very high at
all -- in fact, the bar might not even move.

With a truly heavy weight, you might pull
the bar up and try as hard as you can to
shrug it even higher -- and the bar might
move half an inch -- or a quarter of an inch --
or not at all -- or it might press down on
you as if it were the weight of the earth,
and you might actually feel that it's starting
to slip down even as you try to shrug it up.

But shrug upward with all your might -- and
hold that shrug position (whatever it is) for
the count.

Lower slowly and under control, get set, and
repeat.

How long do you hold the *top* position?

At least two seconds -- and five seconds is
better.

Or do 5/4/3/2/1 -- five seconds on the first
rep, and one second less on each of the
following reps.

Start light, add weight on each set, and work
up to one to three to five sets with your top
weight for the day.

Don't go too heavy the first time or you'll
end up so sore you won't be able to move
very well for a few days.

But after a month or so of break-in training,
you can start going heavier -- and you can
work up to some BIG weights.

Grip is a challenge on this exercise. Use a
reverse grip and alternate your hands from
set to set.  If you prefer straps and an over-
hand grip, that's okay, too.

And yes, it works with your choice of a
regular bar or a Trap Bar. If you use a
Trap Bar, use blocks to position the weight
where you want it.

The only draw-back is this -- after a few
months of working this exercise hard, you'll
probably need a new wardrobe. But
that's part of the game, isn't 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. The one-hand deadlift is another good
exercise for the muscles of posture. I cover
it in detail -- along with lots of other great
exercises and workout ideas -- in Strength,
Muscle and Power:

http://www.brookskubik.com/strength_muscle_power.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: "Stand tall and
lift heavy." -- Brooks Kubik

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The Top 10 Excuses for Not Training Heavy

Hail to the Dinosaurs!

I've done a number of top 10 lists over
the years, and they're always lots of fun.

Here's a new one.

THE TOP 10 EXCUSES FOR NOT TRAINING
HEAVY

10. "I don't want to get too big."

9. "I don't want to overload the Smith machine."

8. "The pec dec is broken."

7. "I'm sure that if I asked, they'd tell me that
heavy training is against the gym rules."

6. "I just want to look strong."

5. "I just bought some new jeans and I don't
want to grow out of them."

4. "A guy on the internet said you don't need to
do it. Light training works better. And he had a
really cool looking avatar."

3. "It's too old-fashioned."

2. "I don't want to be rude and hog all the plates."

and finally -- drum-roll -- the number one excuse
for not training hard and heavy --

1. "If I train hard and heavy, I might get too big --
and if I get too big I might be mistaken for a
gorilla -- and if I get mistaken for a gorilla I
might get put in the zoo -- and I don't want to
get put in the zoo."

So if you're wondering why most people avoid
heavy training, those are the reasons -- along with
the fact that they can't stand the hard work!

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

Oh, I almost forgot -- the July issue of The
Dinosaur Files is out in PDF format. Go here
to grab the little monster:

http://www.brookskubik.com/dinosaurfiles_july2016.html

We'll get the Kindle version up and ready
to go as fast as we can.

Hope you enjoy the Dino Files!

Yours in strength,

Brooks Kubik

P.S. For serious advice about serious, old-school,
hard and heavy strength training, grab these:

Dinosaur Training - Lost Secrets of Strength and
Development

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

Strength, Muscle and Power

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

Gray Hair and Black Iron

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

Chalk and Sweat

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

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

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

P.S. 3. "For every trainee who trains hard and heavy,
there are 100 who don't -- and they look like they
don't." -- Brooks Kubik

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

The Top 10 Excuses for Not Training Heavy

Hail to the Dinosaurs!

I've done a number of top 10 lists over
the years, and they're always lots of fun.

Here's a new one.

THE TOP 10 EXCUSES FOR NOT TRAINING
HEAVY

10. "I don't want to get too big."

9. "I don't want to overload the Smith machine."

8. "The pec dec is broken."

7. "I'm sure that if I asked, they'd tell me that
heavy training is against the gym rules."

6. "I just want to look strong."

5. "I just bought some new jeans and I don't
want to grow out of them."

4. "A guy on the internet said you don't need to
do it. Light training works better. And he had a
really cool looking avatar."

3. "It's too old-fashioned."

2. "I don't want to be rude and hog all the plates."

and finally -- drum-roll -- the number one excuse
for not training hard and heavy --

1. "If I train hard and heavy, I might get too big --
and if I get too big I might be mistaken for a
gorilla -- and if I get mistaken for a gorilla I
might get put in the zoo -- and I don't want to
get put in the zoo."

So if you're wondering why most people avoid
heavy training, those are the reasons -- along with
the fact that they can't stand the hard work!

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

Oh, I almost forgot -- the July issue of The
Dinosaur Files is out in PDF format. Go here
to grab the little monster:

http://www.brookskubik.com/dinosaurfiles_july2016.html

We'll get the Kindle version up and ready
to go as fast as we can.

Hope you enjoy the Dino Files!

Yours in strength,

Brooks Kubik

P.S. For serious advice about serious, old-school,
hard and heavy strength training, grab these:

Dinosaur Training - Lost Secrets of Strength and
Development

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

Strength, Muscle and Power

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

Gray Hair and Black Iron

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

Chalk and Sweat

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

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

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

P.S. 3. "For every trainee who trains hard and heavy,
there are 100 who don't -- and they look like they
don't." -- Brooks Kubik

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

The Mystery of the Vanishing Cadaver

Hail to the Dinosaurs!

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

1. The July Dino Files

We released the July Dino Files in PDF format,
and it's been quite a hit. Go here to grab the
little monster:

http://www.brookskubik.com/dinosaurfiles_july2016.html

We'll get the Kindle edition of the July issue
up and available as soon as we can. I'll send
an email when it's ready to go.

In the meantime, if you ordered the PDF
version, please send in your feedback! We
love to hear from you.

2. The Big Move.

As I mentioned last week, we have moved out
of our house and into a nifty little apartment a
few blocks away. I moved all of my weights into
an old-school, black iron gym, and I'm training
there for the time being. The gym owner even
let me set up my lifting platform, so I am able
to keep on doing my Olympic lifting workouts.

I documented the whole journey in photos. You
can see them at my Instagram account:

https://www.instagram.com/brooks_kubik/

3. The Mystery of the Vanishing
Cadaver.

It seems that medical students often use
cadavers of elderly persons when they are
studying anatomy -- because the elderly are
more likely to leave their bodies to science.
So the medical students get these cadavers --
and start to dissect and study them.

And they have this enormous disconnect
between what they see in their anatomy
textbooks -- with drawings of well-developed
lats, traps, rhomboids, and other upper back
muscles (for example) -- and muscle-less
cadavers that are nothing but connective
tissue.

Where did the muscle go?

It wasted away -- through non-use.

The problem is throughout the body, but more
pronounced in the upper back. The upper back
muscles -- the muscles of posture -- seem to
melt away as most people grow older.

And like so many things in strength training,
that brings us right back to John Grimek and
old-school strength training.

Grimek was noted for his perfect posture --
and for the magnificent development of the
muscles of posture.

Grimek developed the muscles of posture
during his formative years. In his first three
years of training, he focused on basic, stand
on your feet exercises with barbells and
dumbbells.

He did plenty of squats.

He did Olympic lifting -- using both two-handed
lifts and the one-handed lifts that were contested
back then.

He did lots and lots of military pressing.

He practiced the wrestler's bridge.

When he sat, stood or walked, he emphasized
perfect posture. He carried himself like a lion.

And he kept at it his entire life.

That's one of the really important things --
building the muscles of posture -- and training
yourself to STAND TALL rather than slouching
around like an ape.

It helps you build more muscle when you are
young -- and it helps you maintain more muscle
when you are older.

Which means you won't end up being one of
those vanishing cadavers. And that's a very
good thing.

There are some exercises that are really good
for the muscles of posture. We'll cover them
later in the week.

In the meantime, 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 information on John Grimek and how
he trained, grab this great course:

Hard copy

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

Kindle

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

P.S. 2. My other books and courses -- and
Dinosaur Training DVD's -- are available
right here at Dino Headquarters:

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

P.S. 4. Thought for the Day: "Build your body
the right way, keep on training, eat right, and
you can stay strong and fit for a very long time."
-- Brooks Kubik

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

More About the July Dino Files!

Hail to the Dinosaurs!

We just put up a special
order page for the July
Dino Files.

It gives you more info
on what's in this month's
issue.

And it gives you a handy
order link to grab the PDF
version of the little monster.
(The Kindle edition will be
out as soon as we can get
it formatted and loaded onto
our Kindle page.)

Go here to check out the
July Dino Files:

http://www.brookskubik.com/dinosaurfiles_july2016.html

Yours in strength,

Brooks Kubik

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

Dino Files Feedback

Hail to the Dinosaurs!


Here's the first feedback we received
on the July issue of The Dinosaur Files:

Brooks,

Thank you for another great issue of the
Dino Files. As much as I try to make it
last, I read the entire edition as soon
as it's downloaded.

I really enjoyed the interview with Peary
Rader. 

It's great to hear what other Dinos are
doing. Peter Yates and his power rack
work. 

John Grahill and how he uses those
complexes to train - which made me
think of your PHA programs in Gray
Hair and Black Iron. I keep thinking
about trying that. My dad trained that
way later in life.

Allan Roth is always great to read. There's
no cover up - his writings come from the
heart.

Thanks again for the great work. If you
have any ideas or thoughts on another
article I could contribute to the Dino Files,
please let me know.

My training is good. No major breakthroughs
or road blocks.

Cliff

Clifford M. Levy MD

Cliff - Thanks for the feedback. I'm glad
you are enjoying the Dino Files. I agree
with you about this issue and the great
articles contributed by the other Dinos.
I really enjoyed them, and I know others
will enjoy them as well.

I'll send you a separate email with ideas
for future articles

To everyone else - go here to grab this
month's Dino Filers in PDF format:

http://www.brookskubik.com/dinosaurfiles_july2016.html

We'll get the Kindle edition formatted and
load it up in Amazon's Kindle bookstore as
soon as we can. I'll send an email when it's
ready.

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the July issue
of The Dinosaur Files:

http://www.brookskubik.com/dinosaurfiles_july2016.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: "You can play
the Pokemon thing, or you can do squats.
It's your choice." - Brooks Kubik

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

Rule No. 1 for Everyone!

Hail to the Dinosaurs!

One quick note and then we'll talk
training.

1. The July Dino Files

We released the PDF edition of the
July Dino Files, and you can grab it
right here:

http://www.brookskubik.com/dinosaurfiles_july2016.html

Now we'll get the Kindle edition
ready to go. I'll send a link as
soon as it's ready, since I know
that some of you prefer PDF and
others prefer Kindle.

Be sure to let me know how you
like this month's issue!

2. Rule No. 1 for Everyone!

Rule no. 1 comes from long-time
Dino, Paul Murray.

Train.

And keep on training.

Don't think about it, don't dream
about it, don't worry about it, and
don't agonize over what to do.

Just train.

Don't content yourself with watching
other people, or with sitting in front
of your pc and watching training
videos on Facebook and YouTube.

Train.

And keep at it.

Make a commitment to put in a good
workout two or three times a week.

Even if it's just two or three hours
of weekly training time, it's enough
to make a huge difference in how
you look, how you feel, and how
healthy you are.

It doesn't have to be long, and it
doesn't have to be fancy.

Push, pull, squat, done.

5 x 5, or anything else you like in
terms of sets and reps.

Jim Schmitz likes 5/4/3/2/1 done.
That's good because it's fast, short,
quick and effective.

Me, I like a series of progressively
heavier singles. That, too, is fast,
short, quick and effective.

The point is, TRAIN.

And keep at it - for your entire life.
Never stop training. Because it's one
of the very best things you can do
for yourself.

By the way, that's one reason I like
doing a monthly newsletter. It helps
keep you focused and motivated -
and it helps keep you training!

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the July
issue of The Dinosaur Files:

http://www.brookskubik.com/dinosaurfiles_july2016.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: "First, last
asnd foremost: TRAIN!" - Brooks Kubik

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

Take a Look Inside the July Dinosaur Files!

Hail to the Dinosaurs!

We just released the July issue of the
Dinosaur Files in PDF format. Go here
to grab the little monster:

http://www.brookskubik.com/dinosaurfiles_july2016.html

It's a terrific issue. Here's what's
inside:

Hail to the Dinosaurs!
     by Brooks Kubik

Mesozoic Mail
     by The Dinosaurs

Jurassic Jottings
     by Brooks Kubik

An Interview with Peary Rader
     by Brooks Kubik

Seven Exercises that Build Serious
Strength and Muscle Mass
     by Brooks Kubik

Rediscovering the Squat
     by Allan Roth

The Dinosaur Kitchen
     by Brooks Kubik

The Power Rack Project
     by Peter Yates

Complexes for Strength and
Conditioning
     by John Grahill

Answers to Your Training Questions
     by Brooks Kubik

Back Issues of The Dinosaur Files
     by Brooks Kubik

The Wrap-Up
    by Brooks Kubik

As I mentioned, the PDF edition is
ready to go. We'll get the Kindle
edition up and available as soon
as possible for those of you who
prefer Kindle.

Happy reading, and be sure to let
me know how you like the little
monster!

Yours in strength,

Brooks Kubik

P.S. Here's the link again:

http://www.brookskubik.com/dinosaurfiles_july2016.html

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

Here It Is - The July Dino Files!

Hail to the Dinosaurs!

Breaking news - here it is -
the link to the July issue of
the Dinosaur Files:

http://www.brookskubik.com/dinosaurfiles_july2016.html

Yours in strength,

Brooks Kubik

The Secret of Herculean Strength and Development

Hail to the Dinosaurs!

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

1. The July Dino Files

The PDF version of the July Dinosaur Files
should be ready to go later today or
tomorrow.

I'll send a link when it's ready.

Be looking for it - it's another great issue.

After we get the PDF issue out the door,
we'll work on the Kindle edition for those
of you who prefer Kindle.

2. Follow Me on Instagram!

I've posted a ton of photos of our big
move. Check them out:

https://www.instagram.com/brooks_kubik/

3. The Secret of Herculean Strength and
Development

On the training front, let's talk about how to
build Herculean strength and muscle mass.

44 years ago, Bradley J. Steiner wrote a great
little book with one of the best titles in the
history of the world:

"Powerlifting and the Development of Herculean
Super-Strength."

Nice title, huh?

In the book, Steiner focused on building four key
areas:

1. Legs

2. Back

3. Shoulder girdle

4. Chest

The theory was, if you built plenty of strength and
muscle mass in those four key areas, you'd end up
with plenty of strength and muscle mass from head
to toe.

And it's a valid theory. It works. By focusing on these
four critical areas, you build maximum strength and
muscle throughout the entire body.

Of course, that's where most trainees go wrong. They
do nothing but arm training - or they do 90 percent
arm training and a little bit of leg and back work.

Leg, back, chest and shoulder girdle should be
your focus.

It's the secret of Herculean gains.

And here's another tip. Or rather, three of them:

1. Power rack training

2. Rest-pause training

3. Heavy singles

Why do these help build Herculean super-strength?

Because they let you train with HEAVY WEIGHTS.

And make no mistake about it -- heavy weights are
what it takes to build Herculean super-strength.

That was true 44 years ago - and it's still true today.

And it will always be true.

Today, tomorrow, and forever.

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 learn more about rest pause training,
power rack training and heavy singles in STRENGTH,
MUSCLE AND POWER:

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

P.S.2. You also need to know how to eat for strength
and muscle. KNIFE, FORK, MUSCLE tells you how:

http://brookskubik.com/dinosaur_nutrition.html

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

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

P.S. 4. Thought for the Day: "You build strength, muscle
and power rep by rep, set by set, pound by pound and
workout by workout." -- Brooks Kubik

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

Pls Read - Dino Website is Down!

Hail to the Dinosaurs!

Our website went down sometime
yesterday, and we are working to
get it back up.

My email also is down, so if you've
sent me an email, I haven't been
able to read it yet.

I'm in touch with the tech team,
and expect things to be up and
running soon.

Anyhow, just wanted to give you
a heads up.

In the meantime, continue to follow
me on Facebook, Instagram and
Twitter.

I'm on Facebook and Twitter under
Brooks Kubik - and on Instagram
right here:

https://www.instagram.com/brooks_kubik/

I'll send an email when we're back
on line.

Yours in strength,

Brooks Kubik

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

Follow Me on Instagram!

Hail to the Dinosaurs!

As I mentioned yesterday, we have
moved.

Yep, we sold the house and downsized
to a nice little two bedroom apartment
about 5 blocks away.

I moved my weights and lifting platform
to a small neighborhood gym that's just
a 5 minute walk from the apartment,
and I'm hitting the iron hard and serious.

I guess some things never change.

Anyhow, I documented the whole thing
in photos. I'm posting them on Instagram,
so you can check them out:

https://www.instagram.com/brooks_kubik/

I posted five or six photos yesterday,
and I'll post more today.

So head on over, take a look, and be sure
to hit LIKE, share and leave comments.
The more you do, the more you help us
to spread the word about safe, sane and
effective strength training.

Yours in strength,

Brooks Kubik

P.S. The July issue of The Dinosaur Files
will be out very soon. In the meantime,
you can grab any back issues you may
have missed by going to these links:

May-June issue (with PDF and Kindle links)

http://www.brookskubik.com/dinosaurfiles_mayjune2016.html

April Issue

PDF edition

http://www.brookskubik.com/dinosaurfiles_april2016.html

Kindle edition

http://www.brookskubik.com/dinosaurfiles_april2016-kindle.html

The December 2016 to March 2015 issues
are available in PDF editions at our Products
Page - look under the section for PDF products:

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

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

10 Things I'm Going to Do in Today's Workout!

Hail to the Dinosaurs!

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

1. Follow the Big Adventure!

As I mentioned yesterday, we've moved.

It's the start of a new adventure - and I
documented it with a ton of photos that
I'm sharing on Instagram.

Go here to check them out:

https://www.instagram.com/brooks_kubik/

And now  . . . let's talk training.

2. 10 Things I'm Going to Do in Today's
Workout!

I'll be training today, and here are 10 things
I'm going to do.

No, I'm not talking about 10 different
exercises.

I'm talking about things that go beyond
exercises, sets and reps. They're things
most people never dream about - but
they can make a huge difference in
your training and your progress.

1. I'm going to start with 10 minutes of
stretching, loosening up, and general
warm-ups.

a. This is mandatory for a 59-year old Dino
who spends 8 hours at the keyboard
before hitting the iron.

2. I'm going to fuel my workout with a
healthy breakfast and a healthy lunch --
the kind I describe in Knife, Fork, Muscle.

a. No pre-workout energy booster for this
Dino. I don't want them and don't need
them. Nothing beats real food.

3. I'm going to start light and easy, and
slowly work up to my heaviest weights for
the day.

a. See 1a above.

4. I'm going to focus on performing every
rep in perfect form.

a. Including every warm-up rep.

5. I'm going to review every rep after I
finish each set -- and focus on how to do
the next set even better.

a. I like to film my workouts and review
each set to check my form.

6. I'm going to train fast enough to stay
warm -- but not so fast that I compromise
my form or can't hit my heavy weights.

a. This is a delicate balance. You need to
learn what works over time. Note that it
may differ from exercise to exercise.

b. It also may differ from workout to
workout, depending on how you feel.

7. I'm going to follow the program that
works best for ME -- not the program that
works for someone else.

a. After about 50 years of training, I
know what works best for ME.

8. I'm going to wear layers and dress warm --
and slowly peel off a layer or two as I move
through my workout.

a. Reg Park wore double sweat suits when he
trained outdoors in winter.

b. Rocky Balboa wore sweat suits and a knit
hat when he ran outside in the winter.

c. Brad Steiner wore sweats when he trained.
So did the York champions back in the day.

d. Dressing warm is old-school and sensible.

e. Even in the summertime, it's better to
stay warm. Sweats and a t-shirt are always
good choices.

9. I'm going to do better than my last workout --
but just a *little* better.

a. One more single with my working weight --
or 5 more pounds on my last lift. Or just better
and tighter form. Or deeper concentration.

b. Small gains are sustainable. You can keep
making small gains for a long time.

c. Trying to force big gains from workout to
workout almost always leads to over-training
and the big crash and burn.

10. After training, I'm going to have a protein
packed dinner -- as described in Knife, Fork,
Muscle.

a. It will look a lot like the cover photo for
Knife, Fork, Muscle -- which was a real dinner,
and which tasted pretty darn good.

The other thing I'm going to do after I train is
unload the bar and put everything away -- and
say THANK YOU to the bar, the plates, the
platform, and the squat stands.

I do that because they're good friends -- and
because I couldn't do it without them.

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

And remember -- check out my Instagram
account. You'll like what you see!

Yours in strength,

Brooks Kubik

P.S. Here's the link for Knife, Fork, Muscle:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. Here's one of our best-sellers for the
month -- and it will help you finish 2016 in
championship style:

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

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

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

P.S. 4. Thought for the Day: "Train hard but
train smart. As you get older, train smarter.
And always say THANK YOU after you train."
-- Brooks Kubik

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

The Big Adventure!

Hail to the Dinosaurs!

In an earlier email I mentioned
that I was going to be posting
a lot of photos on Instagram -
and that they were going to
cover a big adventure.

If you've been reading the
Dinosaur Files newsletter
this year, then you know
what I'm talking about.

I've been covering it in the
newsletter - but keeping it
quiet otherwise.

Anyhow, here's the short
version.

Trudi and I have done what
many folks our age do.

We've sold our big, old house
and downsized.

We're living about five blocks
away from the old place - in a
great little two-bedroom
apartment. It's the top floor
or an old house, so it feels a
lot like the old place.

I have a new office for all of
my writing, with bookshelves
everywhere - filled to bursting
with old books and magazines.

Trudi loves it. After 20 years in
a five-bedroom house, this feels
like a vacation to her.

The only bad part is this -- we
don't have any room for my
weights. So I moved them into
an old-school, black iron dungeon
gym a couple of blocks away, and
I'm training there.

I even moved my old lifting
platform into the gym -- so
I'm able to hit those snatches
and clean and jerks as much
as I want.

After so many years training in my
basement gym, and then in my
garage gym, this is a big change.

I'll write about it in future emails.
There's a lot that you can learn
(some good and some bad) by
watching what happens in a
commercial gym, even an old-
fashioned one with real iron.

Anyhow, I took a ton of photos of
the old place, the old office, and the
old gym -- meaning the Dino Dungeon
in the garage -- and photos of the day
we moved the iron to the gym -- and
lots of other photos covering different
parts of the journey.

I'll start posting them today -- so be
sure to check them out.

You can find me on Instagram at:

https://www.instagram.com/brooks_kubik/

You also can follow me on Facebook
and Twitter.

Anyhow, be sure to check out the
photos of the big adventure -- and
hit the LIKE button, and share the
photos, and leave comments.

Yours in strength,

Brooks Kubik

P.S. The July issue of The Dinosaur Files
will be out very soon. In the meantime,
you can grab any back issues you may
have missed by going to these links:

May-June issue (with PDF and Kindle links)

http://www.brookskubik.com/dinosaurfiles_mayjune2016.html

April Issue

PDF edition

http://www.brookskubik.com/dinosaurfiles_april2016.html

Kindle edition

http://www.brookskubik.com/dinosaurfiles_april2016-kindle.html

The December 2016 to March 2015 issues
are available in PDF editions at our Products
Page - look under the section for PDF products:

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

P.S. 2. Remember what I said about hitting the
LIKE button, and sharing photos -- and about
leaving comments. It all helps to spread the
word about sane, sensible and effective
strength training and muscle building.

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

The No. 1 Rule for Older Trainees!

Hail to the Dinosaurs!

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

1. The July Dinosaur Files.

Is coming soon -- and it's a great issue.
Be looking for it!

BTW, if you missed the May-June issue,
you missed another good one. Go here
to grab it:

http://www.brookskubik.com/dinosaurfiles_mayjune2016.html

2. Follow Me on Instagram!

I've not been posting on Instagram very
much - but that's going to change, starting
today. I have a ton of photos to share with
you. They cover a big adventure earlier this
year.

You can find me at:

https://www.instagram.com/brooks_kubik/

You also can follow me on Facebook
and Twitter.

And now -- on the training front . . .

3. The No. 1 Rule for Older Trainees.

Let's talk about training for older Dinos.

I titled this message "The No. 1 Rule for
Older Trainees" -- and that creates a bit
of a problem for me, because I can think
of several very important rules for older
trainees.

In fact, it's hard to choose the "most
important" rule -- so I'll give you my
top 10 list:

1. Train hard, but train smart.

a. Listen to your brain, not your ego.

2. Don't hurt yourself.

a. The older you are, the easier it is to hurt
yourself, and the longer it takes to recover.

3. Throw away the muscle magazine silliness
once and for all.

a. It didn't do you any good when you were
younger, and it won't do you any good now.

4. Don't go crazy thinking about what you could
do when you were younger -- or what the young
bucks are lifting -- and focus on the most
important person in your training universe:

YOU!

a. Aim to improve YOUR CURRENT performance,
and YOUR CURRENT levels of strength, health and
muscular devleopment.

5. Have fun when you train.

a. You're older. You may be a parent or a
grandparent. You work hard. You deserve to
have fun.

b. Fun relates to motivation. Read high quality
training books and courses to stay motivated
and inspired. This is expecially important if you
train by yourself. Fuel your workouts by fueling
your mind with top notch Iron Game books
and courses.

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

a. Even if it's a favorite exercise, or if someone
you respect says to do it.

7. Don't over-do things.

a. Older trainees need to reduce and control training
volume -- training intensity -- and how heavy they
go.

8. Keep your weight under control.

a. Getting your weight under control is one of the
most important things you can do for your health.
b. See Knife, Fork, Muscle for details.

9. Set realistic goals for yourself.

a. See point no. 4, above.

10. Regular, consistent training is the key to great
results -- not super programs.

a. If you jump into a super program you will
either hurt yourself or burn out -- or both.

b. You don't need super programs. You need
sensible, regular, consistent training. This is
true at any age, but it's more important than
ever for older trainees.

I could go on and on, but I said I'd give you 10
Rules -- so here they are. Hope they help!

11 and 12. Here's a bonus rule. Two of them,
actually.

11. You don't need drugs - and you don't need
patches, pills or injections.

12. As a general rule, with only a small handful
of exceptions -- don't listen to anyone under the
age of 30.

a. Or maybe 40 or 50.

b. Because until you're an older trainee, it's very
hard to understand what works -- and what doesn't
work -- for an older trainee. You gotta live it to
"get" 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 more great information about effective
training for older Dinos, grab a copy of Gray Hair
and Black Iron:

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

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

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

P.S. 3. Thought for the Day: "Train hard, but train
smart. As you get older, train smarter." -- Brooks
Kubik

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

Dinosaur Training Secrets - With Instant Delivery!

Hail to the Dinosaurs!

Late last year, we launched our first
Dinosaur Training course with electronic
delivery. It covers training for older Dinos.

You order the course, and you get a link
with the PDF -- so you can download and
save it to your computer, and then either
read it on screen or print it out and read it,
whichever you prefer.

We didn't know how you'd like this, but we
thought we'd give it a try.

The response was overwhelming.

Dinos around the world are loving the new
course -- and they're loving the fact that
they get immediate delivery and they
don't have to pay any clams for shipping
and handling.

For overseas Dinos, that's huge -- because
postage rates for overseas orders are
sky-high and keep going higher all the
time.

So we switched to electronic delivery for
the Dinosaur Files newsletter -- and that
was a big hit, as well.

And readers asked for MORE -- so we've
also reformatted all three of my Dinosaur
Training Secrets courses for electronic
delivery. Here are the links to the three
courses -- and note that you can order
all three together and save even more
wampum:

a. Dinosaur Training Secrets, Vol. 1

http://www.brookskubik.com/dinosaursecrets_vol1_digital.html

b. Dinosaur Training Secrets, Vol. 2

http://www.brookskubik.com/dinosaursecrets_vol2_digital.html

c. Dinosaur Training Secrets, Vol. 3

http://www.brookskubik.com/dinosaursecrets_vol3_digital.html

d. Dinosaur Training Secrets, all 3 volumes

http://www.brookskubik.com/dinosaursecrets_vol123_digital.html

And yes, we still have them available in
hard-copy format -- so if you prefer that
option, it's available. But I know that many
of you prefer electronic delivery -- and now
it's available!

Also -- and this is important -- we've updated
our products page by adding a section for all
of our products with electronic delivery. Take
a look at it, and keep checking it out in the
future, because we're going to continue to
add to it:

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

Yours in strength,

Brooks Kubik

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

10 Tips to Rev Up Your Workouts!

Hail to the Dinosaurs!

Let's start the day with 10 quick tips to rev up
your workouts!

10 Tips to Rev Up your Workouts!

1. Spend 10 minutes a day visualizing your workouts
in full, complete and vivid detail -- to the point where
you see and feel the sweat dripping down your face
as you squat, push and pull.

a. 15 or 20 minutes is better. Split it up into two
sessions if you need to.

2. When you train, concentrate deeply on each and
every rep. "Become" the rep.

a. In other words, shut out the rest of the world.
Go deep inside the rep.

3. After each set, review your performance and focus
on the next set.

a. See Dinosaur Training and Dinosaur Bodyweight
Training for more details on the all-important
mental aspects of strength training.

4. Wear your power color when you train. Everyone
has a power color (or colors). You feel stronger when
you wear your power color.

a. For me, power colors are black, navy blue and gray.

b. We also have colors that make us feel weak. Don't
wear those! (For example, I avoid brown or tan.)

5. Focus on adding weight to the bar, BUT always
maintain perfect form. If in doubt, focus on form.

a. Never add weight at the expense of maintaining
perfect form.

6. Rest pause training builds serious strength and
muscle.

a. See Strength, Muscle and Power for details
and suggested workouts.

7. Abbreviated training works better than anything
else for the vast majority of trainees.

a. See Dinosaur Training, Strength, Muscle and
Power, and Chalk and Sweat for abbreviated
workouts that will build plenty of real world
strength and muscle.

b. Many trainees -- especially older trainees -- will
do best on ultra-abbreviated training. See Gray Hair
and Black Iron for details and workouts.

8. Eat smart. This means the right kind of real food.

a. That's the whole focus of Knife, Fork, Muscle -- real
food to help build lifelong strength and health.

b. Learn what foods work for YOU. That's one of the
important keys to long-term success.

b. Supplements will NOT make up for a poor diet.
You need to learn to eat right. When you do, the
results will amaze you.

9. Don't obsess about your training. Just do it. The
most important thing is to train regularly and
consistently. It all adds up over time.

10. Have FUN when you train. Fun is important. Your
training days should be the best days of the week --
and your workouts should be some of the most
enjoyable things you do.

a. Yes, hard work and challenging workouts are
fun!

b. And yes, it's a shame that most people don't
have a clue about this . . .

c.  . . . which is why it's good to train hard and heavy
and old-school, and set an example for others.

So there you have it -- 10 tips to rev up your
workouts. I hope you enjoyed them -- and I
hope you use them.

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:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. You can find Dinosaur Training, Gray Hair and
Black Iron, Chalk and Sweat, Strength, Muscle and
Power and my other books and courses right here
at Dino Headquarters:

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

P.S. 3. Thought for the Day: "In training,
as in life, the little things can make a big
difference in your results." -- Brooks Kubik

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

News, Notes, Updates and Questions for the Dinosaurs!

Hail to the Dinosaurs!

We're halfway thru the summer, and I hope
you've been enjoying it.

Here at Dino Headquarters, we've been very
busy.

Right now, we're working on two projects.

The first is to get the July issue of The Dinosaur
Files formatted and posted on our products page.

We're offering The Dinosaur Files in two different
formats now. One is PDF. The other is Kindle. We
have to format each one separately, so it takes
extra time. But we know that some of you prefer
PDF and others prefer Kindle, so we do it both
ways.

We switched to PDF and Kindle because postage
rates have gone through the roof, and PDF and
Kindle are the best way to get a high quality
magazine to our overseas Dinos every month
without breaking the bank.

I know some of you prefer a hard-copy news-
letter, but give the PDF and Kindle formats a
try. I think you'll like them.

The other project is - get this - the August
issue of The Dinosaur Files. Yes, I'm juggling
two issues right now. It's the only way to get
everything done.

Speaking of the August issue, I'm looking for
several things from the Dinos:

1. Comments, feedback, ideas and suggestions
to run in the Mesozoic Mail section.

2. Your feedback on the things you wished you
had done differently when you started your
training career.

a. In other words, the advice you would give
yourself if you could go back in time and talk
to the younger you when you were getting
started.

3. Your feedback on things that have helped
you keep your shoulders healthy and strong -
or that have helped you come back from a
shoulder injury.

I'm doing articles on points 2 and 3, and the
more feedback, the better. One of the great
things about the Dino Files is that it gives us
a way to share tips and ideas from Dinos
around the world - and frankly, the Dinos
have lots of good ideas that you won't find
anywhere else.

Anyhow, the July issue will be ready soon.

I'll send a link when it's ready to order.
In the meantime, remember that all of
our back issues for the new Dino Files
are available for your reading pleasure.

The December 2015, Jan 2016, and March
2016 issues are available in PDF format only.

The April and May-June issues are available
in your choice of PDF or Kindle.

If you missed any of them, grab them now.

Each issue is a goldmine of real world, no
nonsense training information.

Yours in strength,

Brooks Kubik

P.S. Go here to grab any issues of the Dinosaur
Files that you may have missed:

May-June issue (with PDF and Kindle links)

http://www.brookskubik.com/dinosaurfiles_mayjune2016.html

April Issue

PDF edition

http://www.brookskubik.com/dinosaurfiles_april2016.html

Kindle edition

http://www.brookskubik.com/dinosaurfiles_april2016-kindle.html

The December 2015 to March 2016 issues
are available in PDF editions at our Products
Page - look under the section for PDF products:

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

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

Amazingly Effective for Strength and Muscle Mass!

Hail to the Dinosaurs!

Last week a reader asked me about bodyweight
training, and whether you could use it to build
strength and muscle mass.

My answer probably surprised him.

"Bodyweight training is amazingly effective for
building strength and muscle mass."

And yes, those were my exact words -- and I
don't use "amazingly" very often. When I do,
I mean it.

But -- and this is important -- it has to be the
right kind of bodyweight training.

Here's an example -- and it's something I found
in the yellowed pages of a very old magazine,
buried far at the back, where it was easy to
miss.

A reader asked John Grimek about handstand
pushups.

Grimek told him they were pretty good -- and
noted that at one period of his life, when he was
travelling and working as an artists's model, he
found it very difficult to do any weight training
for about two years.

What did he do instead?

Handstand pushups and tiger bends.

Freestanding. Not balanced with the feet against
the wall.

For many, many sets.

A total of 200 reps per day of each exercise.
Grimek didn't mention any pull-ups, but I bet
he was doing plenty of pull-ups at the same
time. Remember, this was the man with the
original baseball biceps.

And quite likely, he  some deep knee bends to
work his legs. Grimek liked leg work, and it's
hard to imagine him not doing something to
work his lower body.

Grimek's experience is hardly unusual. Back in
the day, quite a few bodybuilding and lifting
champions got started with handbalancing,
gymnastics, and bodyweight training. And
many of them continued to include their
favorite bodyweight exercises -- such as
pushups, pull-ups, handstand pushups or
tiger bends -- for their entire career.

I've done it myself, and I know it works.

I had a stretch of about four years where I
did nothing but bodyweight training. Lots
of advanced pushup variations -- lots of
advanced pull-up variations -- and tons
of handstand pushups.

Plus various types of deep knee bends and
hyperextensions -- and bridging and gut
work.

How did it work?

Pretty darn well.

In my late 40's, I was bigger, thicker and more
muscular than I was when I was doing heavy
powerlifting in my 30's.

Of course, you don't have to use bodyweight
training exclusively. You can combine it with
barbell and dumbbell training, and have the
best of both worlds.

And it's easy to learn how to do it -- and how
to put it all together into effective, result-
producing workouts.

I offer a complete course in old-school body-
weight training -- along with 50 different
workouts -- in Dinosaur Bodyweight Training.

And I'll also include a  special bulletin that
tells you how to combine bodyweight
training with barbell and dumbbell work.

It's good stuff.

In fact, it's amazingly good stuff.

And remember -- I don't use that word very
often.

Go here to grab a copy:

http://www.brookskubik.com/dinosaur_bodyweight.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. Here's the link again:

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

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

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

P.S. 3. Thought for the Day: "Simple and effective
beats complicated and useless."
-- Brooks Kubik

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

Strength and Power in 100 Words or Less - No. 5

Hail to the Dinosaurs!

Quick note: Here's one of my favorite
Dinosaur training courses.

Doug Hepburn. Get it on Kindle or in
hardcopy.

Kindle e-book

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

Hard-copy

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

On the training front . . .

Here's an effective workout:

1. Warm-up

2.Power snatch 5 x 3

3. Military press 5 x 5

or

Push press 5 x 3

4. Power clean 5 x 3

5. Squats or front squats 5 x 5

6. Gut work

or

Grip work

or

Neck work

Note: for some Dinos, that's too much,
too long and too tiring - so divide it into
two or even three different workouts.

Simple. No frills. No nonsense. Nothing
fancy. Nothing complicated.

Effective training IS simple. It's hard
work, but it's simple. It's leg and back,
stand on your feet, lift heavy stuff over
your head.

Above all else, it's a mind-set.

You focus on strength and power, not
on endless hours of bunny pumping.

It's the old-school way - and it works
pretty darn well.

Yours in strength,

Brooks Kubik

P.S. Here's a great source of hard-hitting,
effective workouts:

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

P.S. 2. Here's another great resource
for serious trainees:

Hard-copy:

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

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

PDF edition - see the links to our PDF
courses at our products page:

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


P.S. 3. Thought for the Day: "Keep it simple,
and train hard." -- Brooks Kubik

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

Strength and Power in 100 Words or Less - No. 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 Power in 100 Words or Less - No. 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

For the PDF edition, see the link to our PDF
courses at our products page:

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

P.S. 2. And this:

Hard-copy

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

Kindle e-Book

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

For the PDF edition, see the link to our PDF
courses at our products page:

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

P.S.3. Thought for the Day: "If it works, do it,
and don't waste time arguing about it."
-- Brooks Kubik

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

Strength and Power in 100 Words or Less - No. 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 does everyone say that
modern training methods are so much better?

Or that you need roidskies.

Or all those goofy super supplements?

Pre-workout this and post-workout that?

All Steve Stanko needed was iron.

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

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

Strength and Power in 100 Words or Less - No. 1

Hail to the Dinosaurs!

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

The next 5 emails will be short ones.

100 words or less.

Here's the first one:

Guy walks into a bar.

Bartender asks, "What will you have?"

Guy says, "Squats."

Bartender says, "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.

Or the two dumbbell clean and
press.

Or heavy farmer's walks.

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. The Dinosaur Files also delivers:

http://www.brookskubik.com/dinosaurfiles_mayjune2016.html

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

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

The Top 10 Reasons Why People Don't Do Squats

Hail to the Dinosaurs!

Top 10 lists are always a fun way to start the
day -- so here's one I think you'll enjoy.

The Top 10 Reasons Why People Don't Do
Squats

10. They make your legs big, and you can't
wear hipster jeans.

9. They make you big all over, and then you
can't wear hipster anything.

8. They're too dangerous, and you know it
because you saw a guy doing them on a
stability ball and he fell off and hurt
himself.

8a. Another guy did squats on roller-skates,
and he hurt himself, too.

7. They don't have an app for it.

6. Suri doesn't say you should do them.

5. You read something on the internet that
said not to do them, and the guy who said
it had a really cool avatar.

4. You train at a gym where all the squat
cages are curl cages.

3. You read something on the internet that
said squats were old-fashioned, and that
guy had a really cool avatar, too.

Note: There's a tie for no. 2, so I'll share
both of them with you.

2a. You've never done them, but you want
to be considerate of everyone else at the
gym and not hog all the big plates.

2b. If there's a Zombie Apocalypse, the
zombies will eat the big guys first.

1. You're allergic to hard work.

I'm sure you can think of a few others!

Of course, Dinos don't think this way --
but sometimes it seems like everyone else
does!

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. Doug Hepburn always did plenty of squats,
and he did pretty darn well! Read about his life
and lifting in this power-packed course:

Hard-copy edition

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

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

P.S. 3. Thought for the Day: "Skinny jeans are
great, but squats are better." -- Brooks Kubik

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

Full Circle After 50 Years of Training

Hail to the Dinosaurs!

John Grimek started his weight training
career by using his older brother's Milo
barbell set.

The barbell was an exercise bar, not an
Olympic bar. It was probably five feet
long and one inch in diameter. The iron
plates were sized to fit the one inch bar.

In other words, it was a lot like the 110
pound barbell sets that so many of us
started training on when we were kids.

But basic and simple as it was, it worked
pretty well.

Grimek gained about 70 pounds in his
first three years of training, and laid
the foundation to become the best built
man of his generation -- as well as one
of the strongest men of his era.

Even today, many believe that Grimek
was the greatest all-natural bodybuilder
of all time.

And it all started with a very basic barbell
set.

It ended the same way.

After Grimek retired from the York Barbell
Company, he set up training quarters at
home, in his basement.

He preferred training at home because it
was quiet. He could concentrate. He wasn't
interrupted by fans and well-wishers. He
didn't have to stop and sign autographs
or answer training questions.

After all, he'd been doing that over 50
years -- and he was entitled to some
quiet, uninterrupted workouts.

He trained with an exercise barbell and a
hodge-podge collection of iron plates. Some
were York plates, some were made by other
manufacturers, and he even had a couple of
Weider plates!

He didn't care whose name was on the plates.
As long as it was iron, it did the job.

He used a set of old-fashioned, self-standing
squat stands. The old York kind. I have a pair.
They work pretty well, but with anything over
300 pounds you need to be darn sure you
don't tip them over.

Grimek also had some dumbbells. Plate-
loading and adjustable. And again, they
were sized for exercise plates.

He did squats and dumbbell presses, and not
much else.  They were his two favorite exercises
at this stage of his career.

And so, after more than 50 years, John Grimek
returned to his roots.

Barbell, basement lifter.

Just like it was when he got started.

And frankly, that's a pretty good way to do
things.

Yours in strength,

Brooks Kubik

P.S  In other news and notes:

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 May-June issue:

http://www.brookskubik.com/dinosaurfiles_mayjune2016.html

Also, be on the lookout for the July issue -
it will be out very soon!

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
in PDF format with immediate electronic
delivery:

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

3. My other books, courses, and DVD's are
right here at Dino Headquarters:

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

4. Thought for the Day: "A good barbell is
a friend for life." -- Brooks Kubik

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

Some Important Advice for Younger Trainees

Hail to the Dinosaurs!

I started the day with an email from Nirav
Panchal, who wrote:

"Dear Brooks,

I love the work you put into the older lifter
routines and I'm sure I'll use them in the
future. However, I'm 22 and have no knee,
back, or joint pain. I can sprint or jog with
no problems. I'd love to see you write a
few daily bulletins about how us younger
folk can make the most of our youth and
really push the envelope.

Anyhow, thanks for all the great work!

Niv"

Well, that's a good question. So here
goes.

If you're young and in good condition and
you don't have any nagging injuries, then
the world, as they say, is your oyster.

The thing to do is to make the most of it.

Unfortunately, that's where way too many
younger trainees go wrong.

Most younger trainees fail to make the
most of their training because:

1. They don't set firm and specific goals
and work relentlessly to achieve them.

a. This is perhaps the no. 1 problem.

b. Nos. 2, 3 and 4 all relate to this.

2. They bounce from workout to workout
or program to program (a/k/a "Flavor of
the Month" training).

a. We call them training "programs" for
a reason.

b. You need to follow the program long
enough to get some results.

3. They skip over the tried and true ways
to train and get hung up (and off course)
by following the latest and greatest
Miracle Program (a/k/a "Instant
Muscles").

a. If it sounds too good to be true, it is.

4. They try to do too many different things,
and end up not very good at any of them.

a. Strive for mastery in whatever you do.

5. They think they're indestructible -- and
they do dangerous stuff or stuff that pounds
the heck out of their joints for no good
purpose -- and then they lose months
or years of productive training.

a. Think "silly stuff" you see on YouTube and
Facebook.

b. Even if the silly stuff doesn't hurt you right
away, it will probably cause problems later in
life.

6. They overdo things by training too much
and too often -- not realizing that even a
younger trainee has definite limits to his
or her recovery ability.

a. Note that supplements or tons of food will
NOT make up for overtraining.

7. They don't get enough sleep and rest --
or they don't eat right -- and thus, they fail
to make the most out of what should be their
very best training and gaining years.

Those are some general points, and if you're
a younger trainee, you should give them some
serious thought.

Your younger years are the time to hit it hard
and make great gains. Embrace the opportunity.
Make the most of it. Don't squander 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. My new Dinosaur Training Secrets series is
perfect for trainees of all ages and all levels of
experience, from beginner to advanced. Each
book in the series is available in hard copy or
Kindle e-book.

They're also available as PDF products - see the
links for the PDF products on our products page.

If you prefer hard copy and you live overseas,
email me for shipping charges for two or more
books or courses:

1. 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

2. 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

3. Dinosaur Training Secrets, Vol. 3,
"How to Use Old-School Progression
Methods for Fast and Steady Gains in
Strength, Muscle and Power"

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

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

P.S. 3. Thought for the Day: "Make the most of
every day and every minute." -- Brooks Kubik

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

The Pump Guy

Hail to the Dinosaurs!

We're finishing up the July issue of
The Dinosaur Files, so be looking for
it soon. In the meantime, be sure
you have all the earlier issues,
beginning with December 2015.

The May-June issue was a special
double issue - a little longer than
most issues, and filled with great
articles. Go here to grab it:

http://www.brookskubik.com/dinosaurfiles_mayjune2016.html

And now, let's talk about the Pump
Guy.

The Pump Guy 

Pump guy walked into the gym and
did double insanity pec pumps for
two hours, super-setted with ultra-
mega lat busters and triple drop
death set lateral raises.

Followed those with three hours
of maxi-mega retro-gravity peak
contraction eccentric uni-lateral
six-dimensional German arm
blasters and 97 sets of Himalayan
Hyper Curls at 6/10 speed.

Finished up with some Bavarian
Bump Pumpers and Russian Arm
Lumpers.

When he was finished, he poured
some water on his head to look
like he had broken a sweat, and
walked to the locker room.

On the way, he walked by the squat
rack.

"What's that?" he asked.

"A towel rack," said the gym owner.

"Right," said the Pump Guy. "I
knew that."

MORAL OF THE STORY

Don't be the Pump Guy.

Yours in strength,

Brooks Kubik

P.S. Here's the book that launched
the Dinosaur Revolution:

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. Thought for the Day: "First, last
and foremost - keep it real." Brooks
Kubik


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

How to Get Back into the Training Habit!

Hail to the Dinosaurs!

I rec'd an email from a longtime Dino who's been
going through a rough spot in his life -- and has
gotten out of the training habit.

In fact, he's been out of training for 5 or 6 months.

And he's been doing the couch potato thing -- too
much television, and too much lousy food.

He asked what to do to get back into his training.

Now, you may think this is an unusual question.
But it's not. I get the question more often than
you would imagine. That's because Life is -- well,
it is what it is. It can be tough sometimes. Things
can happen that make it very tough to train --
or perhaps make it impossible to train.

The loss of a loved one. A bad breakup. The loss
of a job. An illness. An injury. Money problems.
Having to work an extra job to make ends meet.
A family member's severe illness.

I know that sort of thing never happens when you
train at Muscle Beach and do nothing but work on
your tan, train, eat, surf and work on your tan -- but
Muscle Beach is the fantasy world, and Dinos live
in the real world -- and life can be very tough in
the real world.

So how does our Dino get back to training?

1. He makes a commitment to get started --
TODAY.

1a. Not tomorrow. TODAY.

2. He gives himself a very easy workout to get
back in the groove. Something so fast and easy
there's no possible excuse for missing a workout.

2a. For example, train 3x per week. Each workout,
do a warm-up, then 5 x 5 in ONE primary exercise,
some gut, grip and neck work, and then go home.

2b. That's 4 progressively heavier warm-up sets
and one work set -- and not too heavy on the
work set.

2c. I know it doesn't sound like much, but that's
the point.

2d. 15 minutes of training beats zero minutes of
training.

3. He starts LIGHT so he doesn't cripple himself
with soreness, and he gives himself the fun of
making good, steady gains from week to week
as he gradually builds back up to where he was
before.

4. He fills his mind with powerful, inspiring,
motivating thoughts and images. Any of my
books or courses -- or back issues of The
Dinosaur Files -- will help. So will any other
good books on strength training and muscle
building.

4a. The Legacy of Iron books are super-
motivators. So is Black Iron: The John Davis
Story. And, of course, Dinosaur Training is
non-stop motivation from start to finish.

4b. One of the reasons I like doing the Dino
Files monthly newsletter is to help keep you
motivated, inspired and serious about your
training.

5. He cleans up his diet. For now, drop the junk
food and get back to protein and vegetables.

5a. Grab a copy of Knife, Fork, Muscle, read
the little monster and follow the advice
to the letter.

5b. You'd be surprised how much a poor diet
can effect your outlook on life. There's no such
thing as comfort food. It can actually make you
depressed. Get your diet on track, start training
again, and you'll start to feel better fast.

So there you have it. A quick and easy, foolproof
plan for getting back on track after a long layoff.

Remember -- start TODAY -- and get back to the
Iron.

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:

http://brookskubik.com/dinosaur_nutrition.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: "Training is forever,
and that's part of what makes it so much fun."
-- Brooks Kubik

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

More Tips for Shoulder Health

Hail to the Dinosaurs!

We received a ton of emails from the Dino
Nation in response to yesterday's email
 about shoulder health.

I'm going to share a few because they include
some more great tips for keeping your shoulders
healthy and strong.

1. Overhead Presses and DB Benches
Work!

"Great advice! I had stiff shoulders for over a
year. Three months ago, I injured my right pec
bending 5/8" rebar and stopped doing bench
presses due to the injury. During that time,
I kept doing overhead presses, and my
shoulders feel MUCH better.

I also emphasized back strength, and have
begun doing dumbbell bench press instead
of barbell bench press, which seems to be
much easier on my shoulders and my
injury. I am already back to the 100's
for 8 reps.

Dustin Jones"

Dustin -- Sorry to hear about the injury, but
it sounds like it taught you some important
things -- and that you're coming back stronger
than ever! Thanks for sharing your findings.

2. When Lowering the Bar Is the Problem.

"I agree wholeheartedly with all of your tips
re: shoulder health. In addition, in my case,
I can press overhead without pain as long
as I stay in the proper groove.

However, I cannot find a way to lower the
bar from overhead without pain to my right
shoulder (which gets worse if I try to fight
through it) -- so I have solved the issue by
dropping every press from overhead.

Brian DeLong

Brian -- That's not so unusual for older Dinos.
Thank goodness for bumper plates!

In my own case, I do singles, and lower my
overhead lifts to the shoulders, bending my
legs at the knees a bit to help catch the weight.
From there, I lower the bar to my upper
thighs -- and then to the platform, as if I
were lowering the bar after a deadlift. It's a
three step process. Easier on the bar and on
the platform. And easy on my body.

3. A Tip for Narrow Grip Benches.

"I feel you should add that full range narrow
grip benches are no different than a deep dip.
I coach narrow grip benches for everyone but
limit the range to a three board. I'm not a huge
board guy, but they serve a great purpose here.

Chris Clark"

Chris -- That's a good tip for anyone with a
training partner who can help with the board.
In most cases, it's the last bit of ROM that can
cause problems in any exercise. Thanks for
the idea.

4. Try Bodyweight Training.

Tons of readers emailed to note that they got
great results from the push-up and hand-stand
push-up variations in Dinosaur Bodyweight
Training -- and that they helped balance their
upper body development with the pull-up
variations in the book. They're right -- those
can really help.

5. Dumbbells, Dumbbells, Dumbbells!

We also had MANY Dinos report that their
shoulders improved when they switched from
barbell presses to dumbbell presses. That's
always been one of the benefits of dumbbell
work, and it's one of the reasons so many
of the old-timers (such as John Grimek) used
dumbbel presses almost exclusively as they
grew older.

So there you go -- more tips for protecting,
preserving and strengthening your shoulders!

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 Dinosaur Bodyweight Training
and Dinosaur Dumbbell Training:

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

http://www.brookskubik.com/dinosaur_dumbbelltraining.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, but
train smart. You're in it for the long haul."
-- Brooks Kubik

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