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:

You can find links to the others at our products

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:

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

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

How long do you hold the *top* position?

At least two seconds -- and five seconds is

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:

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

P.S. 3. Thought for the Day: "Stand tall and
lift heavy." -- Brooks Kubik