Hail to the Dinosaurs!
The other day I was thinking about
how amazingly strong so many old-
timers were -- at relatively light
bodyweights.
For example, Tony Terlazzo weighed 148
pounds and military pressed 260 pounds.
That's 112 pounds over his own bodyweight --
in the military press -- in official competition --
with three eagle-eyed judges watching the lift.
And since this was back in the early 1940's,
we know that it was a drug-free lift. No
roidskies. 100 percent natural.
Now, just to be clear -- there are very few men
of any bodyweight who can military press 260
pounds -- and most who can weigh MUCH MORE
than Tony Terlazzo weighed.
And Terlazzo was not alone in being super strong
in comparison to his bodyweight. There were many
old-timers who were super strong at fairly light
bodyweights.
I have a theory about this. I believe that the
old-timers flourished on a diet of natural,
chemical-free foods. What we would now
call organic foods.
They ate meat, eggs and vegetables.
The dessert of choice was fresh fruit.
The vegetables and fruit were fresh -- and
often came straight from the garden or
direct from a local farmer.
They enjoyed healthy, nutritious home-cooked
meals.
There were no "convenience" foods. No "fast"
foods.
They ate far less refined food than we eat
today.
They consumed far less in the way of
chemicals, additives, emulsifiers, and
other chemicals and artificial
ingredients.
There were no GMO's in their food.
There were no antibiotics in their food.
They ate little or no sugar.
They avoided high carbohydrate foods.
They avoided deep-fried foods.
They didn't stuff themselves with corn, soy,
and vegetable oils, as so many do in the
modern world.
Many of them were first or second generation
immigrants. Their families came from rural
Europe. They were used to simple foods and
simple meals, and that's what they grew up
eating.
And as a result, they grew up lean and strong
and muscular.
When they became interested in weightlifting
and weight training, they quickly built plenty
of lean, powerful muscle.
It was the perfect combination of strength
training and diet.
I cover this kind of diet and nutrition program
in Knife, Fork, Muscle. Readers have called it
the best book ever written about real world,
no-nonsense diet and nutrition for strength
training and muscle building.
I agree, but I wrote the book, so I'm biased.
But I do know this. If you want to build the
kind of pound-for-pound strength and power
that Tony Terlazzo had, you need to train
right and you need to eat right. And an
old-school diet and nutrition program
will help you enormously.
As always, thanks for reading and have a
great day. If you train today, make it a good
one!
Yours in strength,
Brooks Kubik
P.S. Go here to grab your copy of Knife, Fork,
Muscle:
http://www.brookskubik.com/dinosaur_nutrition.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: "For great results,
you need to train right and eat right." -- Brooks
Kubik
***********************************************************************************
Some Thoughts on Total Body Workouts
Hail to the Dinosaurs!
One quick note and then we'll talk iron.
1. The October Dinosaur Files
Is available in PDF - and it's a terrific issue.
Go here to grab the little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
After you read this month's issue, shoot
me an email and let me know how you
like it!
2. Some Thoughts on Total Body
Workouts
On the training front, I'm getting a ton of
questions from Dinos about doing total body
workouts two or three times a week.
By total body, they mean five to ten different
exercises, including squats, deadlifts, and upper
body exercises in each workout.
"Would it work?" they ask.
And the answer is -- it depends.
Total body workouts are great for beginners.
It lets them do the same exercises often enough
to learn how to perform them properly and
efficiently. And beginners are not strong enough
to outrun their recovery ability with a total
body session. So for beginners, a total body
workout is an excellent idea.
For intermediates and advanced trainees, things
are different.
Intermediate and advanced trainees are strong
enough to handle weights that are so heavy that
it becomes very difficult to recover from a total
body workout.
You also have the problem of doing more sets
as you grow stronger -- because you need to
do more progressively heavier warm-up sets to
get to your working weight -- and that means
the workout grows longer and longer.
As I've often noted, I hit a plateau in my 20's
where I could not gain an ounce of muscle or
add any weight to the bar no matter how hard
I tried.
At the time, I was doing a nine exercise total
body workout three times a week. I did 5 x 5
on almost all of the exercises. And I did squats
and deadlifts in every workout -- which really
over-trained my lower back.
I switched to abbreviated training and a divided
workout schedule, and made enormous progress,
both in strength and muscle mass.
I cover the details in Strength, Muscle and Power
and in Dinosaur Training Secrets, Vol. 1, Exercises,
Workouts and Training Programs. If you're thinking
about a total body workout, you ought to give them
a read. What you learn might save you years of
wasted training.
By the way, let me mention that the vast majority
(if not all) of our older Dinos use the divided
workout system and abbreviated programs.
It lets them maximize their recovery - and
recovery is critical as you get older. See each
issue of The Dinosaur Files for reports from
your fellow Dinos on what works for them.
Also, let me remind everyone that divided
workouts are NOT a conventional five or
six day per week split routine. It's exactly
what it sounds like. You take your total
body program and divide your exercises
into two or three workouts - and you hit
each workout once a week - and you train
a total of 3x per week.
No, it's not "a lot" of training - and that's
the point. It's the RIGHT amount of training
to build strength and muscle.
And after all, that's the goal.
Building strength and muscle.
Not logging endless hours of gym time.
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 Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. For Dinosaur Training Secrets, Vol. 1, go here:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
PDF
See the list of PDF books and courses at our
products page (listed below in P.S. 3.)
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: "What works best in your
training will change over time. That often takes a long
time to understand." -- Brooks Kubik
***********************************************************************************
One quick note and then we'll talk iron.
1. The October Dinosaur Files
Is available in PDF - and it's a terrific issue.
Go here to grab the little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
After you read this month's issue, shoot
me an email and let me know how you
like it!
2. Some Thoughts on Total Body
Workouts
On the training front, I'm getting a ton of
questions from Dinos about doing total body
workouts two or three times a week.
By total body, they mean five to ten different
exercises, including squats, deadlifts, and upper
body exercises in each workout.
"Would it work?" they ask.
And the answer is -- it depends.
Total body workouts are great for beginners.
It lets them do the same exercises often enough
to learn how to perform them properly and
efficiently. And beginners are not strong enough
to outrun their recovery ability with a total
body session. So for beginners, a total body
workout is an excellent idea.
For intermediates and advanced trainees, things
are different.
Intermediate and advanced trainees are strong
enough to handle weights that are so heavy that
it becomes very difficult to recover from a total
body workout.
You also have the problem of doing more sets
as you grow stronger -- because you need to
do more progressively heavier warm-up sets to
get to your working weight -- and that means
the workout grows longer and longer.
As I've often noted, I hit a plateau in my 20's
where I could not gain an ounce of muscle or
add any weight to the bar no matter how hard
I tried.
At the time, I was doing a nine exercise total
body workout three times a week. I did 5 x 5
on almost all of the exercises. And I did squats
and deadlifts in every workout -- which really
over-trained my lower back.
I switched to abbreviated training and a divided
workout schedule, and made enormous progress,
both in strength and muscle mass.
I cover the details in Strength, Muscle and Power
and in Dinosaur Training Secrets, Vol. 1, Exercises,
Workouts and Training Programs. If you're thinking
about a total body workout, you ought to give them
a read. What you learn might save you years of
wasted training.
By the way, let me mention that the vast majority
(if not all) of our older Dinos use the divided
workout system and abbreviated programs.
It lets them maximize their recovery - and
recovery is critical as you get older. See each
issue of The Dinosaur Files for reports from
your fellow Dinos on what works for them.
Also, let me remind everyone that divided
workouts are NOT a conventional five or
six day per week split routine. It's exactly
what it sounds like. You take your total
body program and divide your exercises
into two or three workouts - and you hit
each workout once a week - and you train
a total of 3x per week.
No, it's not "a lot" of training - and that's
the point. It's the RIGHT amount of training
to build strength and muscle.
And after all, that's the goal.
Building strength and muscle.
Not logging endless hours of gym time.
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 Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. For Dinosaur Training Secrets, Vol. 1, go here:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
See the list of PDF books and courses at our
products page (listed below in P.S. 3.)
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: "What works best in your
training will change over time. That often takes a long
time to understand." -- Brooks Kubik
***********************************************************************************
The Spartan Gym (Part 2)
Hail to the Dinosaurs!
Two quick notes, and then we'll talk training.
1. The "How Strong Are You?" Course
Last year I put together a great little course
that gives sane, achievable, real world standards
for all of the basic exercises and lifts.
It teaches you how to rate your lifts based on
your age and bodyweight - so you can compare
your current performance to how you did 5, 10.
20 or more years ago.
It also lets you measure yourself against the
very best lifters in the world from back in the
old-school, pre-drug era.
You can grab the little monster in your choice of
Kindle, PDF with immediate electronic delivery
or hard-copy:
Kindle
http://www.brookskubik.com/dinosaur_secrets2_kindle.html
If you grab the e-book, please post a
review at our Kindle page. The reviews
really help.
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_02.html
PDF
See the section for PDF courses at our Products page:
http://www.brookskubik.com/products.html
2.The October Dinosaur Files
Is now available in PDF format - and it's a really
good issue. Go here to grab it:
http://www.brookskubik.com/dinosaurfiles_october2016.html
And please let me know how you like
this month's issue - and what we can
do to make future issues even better!
3. The Spartan Workout (Part 2)
Yesterday's post discussed the benefits of
training in spartan quarters as opposed to
a more luxurious facility.
One of the benefits of training in a spartan
facility is that you don't have lots of
equipment.
And that's a good thing.
A garage gym typically features a barbell
set, a power rack, and a bench.
Maybe you have some dumbbells or kettlebells,
a Trap Bar, a Log Bar, heavy-duty cables, a heavy
duty head-strap for neck work, and some grip
blasters.
Most guys have a power rack or a set of squat
stands, as well.
And maybe a strong flat bench.
For those who do Olympic lifting, add a
platform.
And that's it - and all you need.
An old-school commercial gym has more
racks, benches and barbells -- and more
dumbbells -- but it doesn't have much
else. It certainly doesn't have tons of fancy
machines.
Most people think you need lots of different
equipment to get a good workout.
They're wrong.
What you need is GOOD equipment. Strong,
well-made bars, benches and racks. The
emphasis should always be on quality,
not quantity.
High quality equipment is better because it's
stronger and safer -- and because it feels
better when you use it. If you're used to
a high quality barbell, for example, you're
in for a shock if you ever use a low quality
bar. The difference is night and day. Found
that out a few years ago when I was on
vacation and trained at a commercial gym.
But the biggest benefit of training with less
equipment is that it allows you to focus on
the exercises and equipment that really
matter.
For example, what does it mean if a gym has
a ton of different leg machines?
It means trouble - and poor results - and
here's why.
A gym with 10 or 12 different leg machines
is sending a not so subtle message about
squats -- the message being:
1. Squats are just one of many exercises for
the lower body.
2. Squats alone are not enough, so you need
other leg exercises.
3. You can skip squats and do other exercises
for your lower body.
In contrast, a gym with no leg machines, and
nothing but squat stands or power racks for
leg training, sends a much different message --
the message being:
Do squats!
You can make the same point about all of
the other basic exercises -- and about pretty
much everything you might find in a typical
modern gym.
The more equipment in the gym, the more
likely you are to skip the basics -- or to over-
train by doing too many different movements --
or to water down your effort and your intensity
because you're spreading yourself too thin on
too many different exercises.
Don't do that. Train smart. Train the Dino way.
Keep it simple. Focus on the exercises that
count. Skip the other stuff.
And if at all possible, train somewhere that
supports and encourages hard work on the
basics -- and if you have to, set up a place
of your own where you can do precisely
that.
If you're stuck in a less than perfect place to
train, practice tunnel vision. Put on the visors,
shut out the noise, the chatter and the silliness,
and do your job.
In other words, "Get it done."
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 are the links again for my new
"How Strong Are You?" course. Remember
to post a review if you grab the e-book:
Kindle e-book:
http://www.brookskubik.com/dinosaur_secrets2_kindle.html
Hard-copy (ink on paper):
http://www.brookskubik.com/dinosaur_secrets_02.html
PDF
See the section for PDF courses at our Products
page (the link is below in P.S. 2).
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: "Squats and deadlifts
are pretty basic -- but they're also pretty effective."
-- Brooks Kubik
***********************************************************************************
Two quick notes, and then we'll talk training.
1. The "How Strong Are You?" Course
Last year I put together a great little course
that gives sane, achievable, real world standards
for all of the basic exercises and lifts.
It teaches you how to rate your lifts based on
your age and bodyweight - so you can compare
your current performance to how you did 5, 10.
20 or more years ago.
It also lets you measure yourself against the
very best lifters in the world from back in the
old-school, pre-drug era.
You can grab the little monster in your choice of
Kindle, PDF with immediate electronic delivery
or hard-copy:
Kindle
http://www.brookskubik.com/dinosaur_secrets2_kindle.html
If you grab the e-book, please post a
review at our Kindle page. The reviews
really help.
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_02.html
See the section for PDF courses at our Products page:
http://www.brookskubik.com/products.html
2.The October Dinosaur Files
Is now available in PDF format - and it's a really
good issue. Go here to grab it:
http://www.brookskubik.com/dinosaurfiles_october2016.html
And please let me know how you like
this month's issue - and what we can
do to make future issues even better!
3. The Spartan Workout (Part 2)
Yesterday's post discussed the benefits of
training in spartan quarters as opposed to
a more luxurious facility.
One of the benefits of training in a spartan
facility is that you don't have lots of
equipment.
And that's a good thing.
A garage gym typically features a barbell
set, a power rack, and a bench.
Maybe you have some dumbbells or kettlebells,
a Trap Bar, a Log Bar, heavy-duty cables, a heavy
duty head-strap for neck work, and some grip
blasters.
Most guys have a power rack or a set of squat
stands, as well.
And maybe a strong flat bench.
For those who do Olympic lifting, add a
platform.
And that's it - and all you need.
An old-school commercial gym has more
racks, benches and barbells -- and more
dumbbells -- but it doesn't have much
else. It certainly doesn't have tons of fancy
machines.
Most people think you need lots of different
equipment to get a good workout.
They're wrong.
What you need is GOOD equipment. Strong,
well-made bars, benches and racks. The
emphasis should always be on quality,
not quantity.
High quality equipment is better because it's
stronger and safer -- and because it feels
better when you use it. If you're used to
a high quality barbell, for example, you're
in for a shock if you ever use a low quality
bar. The difference is night and day. Found
that out a few years ago when I was on
vacation and trained at a commercial gym.
But the biggest benefit of training with less
equipment is that it allows you to focus on
the exercises and equipment that really
matter.
For example, what does it mean if a gym has
a ton of different leg machines?
It means trouble - and poor results - and
here's why.
A gym with 10 or 12 different leg machines
is sending a not so subtle message about
squats -- the message being:
1. Squats are just one of many exercises for
the lower body.
2. Squats alone are not enough, so you need
other leg exercises.
3. You can skip squats and do other exercises
for your lower body.
In contrast, a gym with no leg machines, and
nothing but squat stands or power racks for
leg training, sends a much different message --
the message being:
Do squats!
You can make the same point about all of
the other basic exercises -- and about pretty
much everything you might find in a typical
modern gym.
The more equipment in the gym, the more
likely you are to skip the basics -- or to over-
train by doing too many different movements --
or to water down your effort and your intensity
because you're spreading yourself too thin on
too many different exercises.
Don't do that. Train smart. Train the Dino way.
Keep it simple. Focus on the exercises that
count. Skip the other stuff.
And if at all possible, train somewhere that
supports and encourages hard work on the
basics -- and if you have to, set up a place
of your own where you can do precisely
that.
If you're stuck in a less than perfect place to
train, practice tunnel vision. Put on the visors,
shut out the noise, the chatter and the silliness,
and do your job.
In other words, "Get it done."
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 are the links again for my new
"How Strong Are You?" course. Remember
to post a review if you grab the e-book:
Kindle e-book:
http://www.brookskubik.com/dinosaur_secrets2_kindle.html
Hard-copy (ink on paper):
http://www.brookskubik.com/dinosaur_secrets_02.html
See the section for PDF courses at our Products
page (the link is below in P.S. 2).
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: "Squats and deadlifts
are pretty basic -- but they're also pretty effective."
-- Brooks Kubik
***********************************************************************************
Spartan Is Best!
Hail to the Dinosaurs!
Two quick notes, and then we'll talk training.
1. The October Dinosaur Files
Here's the link for the PDF edition of the
October Dinosaur Files:
http://www.brookskubik.com/dinosaurfiles_october2016.html
We'll get the link for the Kindle edition
up as soon as we can - I know that some
of you prefer PDF and some of you prefer
Kindle.
Also, please let me know how you like this
issue - and what you'd like to see in future
issues!
2. Postage For Foreign Orders
Overseas postage rates have gone through the
ceiling - but we can usually save you some
clams on postage if you order multiple items
that we can pack and ship together.
If you live outside the USA, consider grabbing
two or three Dino goodies at one time - and
email and ask for a shipping quote before
placing your order.
We love the Post Office, but we don't want
you to spend any more on postage than is
necessary.
3. Spartan Is Best!
On the training front, let's talk about true
Spartan training -- and I don't mean the
so-called "300 workout" they did for the
movie.
There's a great book by Daniel Coyle called
"The Little Book of Talent." It contains 52
rules for improving your performance in
sports, business, job, school, or anything
else.
Coyle studied top performers in a wide
range of disciplines, and found a number
of similarities between the top performers.
They tended to do certain things in the same
ways.
One thing he noted about many highly
skilled, top performers was that they
trained in spartan quarters -- particularly
when they were climbing the ladder.
For example, a top tennis school might have
the future stars of the sport playing on courts
with cracks in them and grass or weeds pushing
up here and there.
A top ski school might look like a 1950s era scout
camp, with the future greats living in very simple,
almost primitive log cabins.
A top high school might have the smartest kids
on the planet studying in what looks more or less
like an old army barracks.
And I'm not making these up. They're real life
examples from Coyle's book.
In contrast, many "fancy" facilities didn't have
a very good track record when it came to creating
successful performers.
The parallel to effective strength training is
obvious. The so-called "fitness" industry
pushes high-tech training in opulent "gyms"
featuring lots of chrome, mirrors, fancy lighting,
air conditioning, aromatherapy, piped in music,
cardio theater, big screen plasma tv's, espresso
bars, donuts, pizza delivery, and row after of
plushly padded machines.
Soft and gentle is the mantra of the day.
Spartan it is not.
It's the furthest thing in the world from
Spartan.
And that's one of the big reasons why the
Chrome and Fern Pleasure Palace Gyms don't
deliver.
They're too fancy. Too nice. Too pretty.
And fancy, nice and pretty don't work in the
Iron Game.
They never have - and they never will.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S.Here's the link again for the October issue
of The Dinosaur Files:
http://www.brookskubik.com/dinosaurfiles_october2016.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: "The best leaders
live simple lives. So do the best lifters."
-- Brooks Kubik
***********************************************************************************
Two quick notes, and then we'll talk training.
1. The October Dinosaur Files
Here's the link for the PDF edition of the
October Dinosaur Files:
http://www.brookskubik.com/dinosaurfiles_october2016.html
We'll get the link for the Kindle edition
up as soon as we can - I know that some
of you prefer PDF and some of you prefer
Kindle.
Also, please let me know how you like this
issue - and what you'd like to see in future
issues!
2. Postage For Foreign Orders
Overseas postage rates have gone through the
ceiling - but we can usually save you some
clams on postage if you order multiple items
that we can pack and ship together.
If you live outside the USA, consider grabbing
two or three Dino goodies at one time - and
email and ask for a shipping quote before
placing your order.
We love the Post Office, but we don't want
you to spend any more on postage than is
necessary.
3. Spartan Is Best!
On the training front, let's talk about true
Spartan training -- and I don't mean the
so-called "300 workout" they did for the
movie.
There's a great book by Daniel Coyle called
"The Little Book of Talent." It contains 52
rules for improving your performance in
sports, business, job, school, or anything
else.
Coyle studied top performers in a wide
range of disciplines, and found a number
of similarities between the top performers.
They tended to do certain things in the same
ways.
One thing he noted about many highly
skilled, top performers was that they
trained in spartan quarters -- particularly
when they were climbing the ladder.
For example, a top tennis school might have
the future stars of the sport playing on courts
with cracks in them and grass or weeds pushing
up here and there.
A top ski school might look like a 1950s era scout
camp, with the future greats living in very simple,
almost primitive log cabins.
A top high school might have the smartest kids
on the planet studying in what looks more or less
like an old army barracks.
And I'm not making these up. They're real life
examples from Coyle's book.
In contrast, many "fancy" facilities didn't have
a very good track record when it came to creating
successful performers.
The parallel to effective strength training is
obvious. The so-called "fitness" industry
pushes high-tech training in opulent "gyms"
featuring lots of chrome, mirrors, fancy lighting,
air conditioning, aromatherapy, piped in music,
cardio theater, big screen plasma tv's, espresso
bars, donuts, pizza delivery, and row after of
plushly padded machines.
Soft and gentle is the mantra of the day.
Spartan it is not.
It's the furthest thing in the world from
Spartan.
And that's one of the big reasons why the
Chrome and Fern Pleasure Palace Gyms don't
deliver.
They're too fancy. Too nice. Too pretty.
And fancy, nice and pretty don't work in the
Iron Game.
They never have - and they never will.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S.Here's the link again for the October issue
of The Dinosaur Files:
http://www.brookskubik.com/dinosaurfiles_october2016.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: "The best leaders
live simple lives. So do the best lifters."
-- Brooks Kubik
***********************************************************************************
Is Strength Training the Fountain of Youth?
Hail to the Dinosaurs!
One quick note, and then we'll talk iron.
1. The October Dino Files
Is available in PDF format, and it's getting
great reviews. Go here to grab the little
monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
We're also going to release the October
issue in Kindle format - I'll send an email
when the Kindle edition is available.
2. Is Strength Training the Fountain of
Youth?
On the training front, I received an email the
other day from a man who bought copy number
146 of the first edition of Dinosaur Training.
When I released Dinosaur Training back in 1996,
I signed and numbered every copy -- all 3300
of them.
Many of you have them. You've been reading
my stuff and sharing the journey with me for
over 20 years.
That's what reader no. 146 has been doing.
Another reader shot in an email that I saw
this morning. He's been following me since
the days when I wrote for Hardgainer. That
takes us back almost a quarter of a century.
If you think about it, that's pretty amazing.
One reason that it's amazing is that those
long-time Dinos have been training for a
very long time -- and they're still training.
Just like me.
I've been training for almost 50 years now.
And I've enjoyed every minute of it.
Many Dinos have been training for 30 or
40 years -- some for 50 or more -- and a
surprising number for 60 or more years.
That goes to show you that strength training
is the fountain of youth.
It keeps you young -- because you can keep
on doing it for your entire life.
You can't do that with most sports. There
comes a time when your body just can't take
it any more. You hang up your cleats or your
gloves.
But strength training is different.
You can always modify your strength training
workouts, and make them work for you at any
age.
In addition, strength training is something you
can do by yourself. You don't need a team to
do strength training. You don't even need a
training partner. That, too, makes it easy to
keep at it.
And perhaps most importantly, strength training
is endlessly interesting. There are always new
things to try -- and new things to learn. It
never gets old.
And the results are right there, for you to see --
and for the world to see.
After a lifetime of sensible physical training,
you look different than other people your
age. You look, walk, stand and move like
you were 20 years younger.
You also feel different. Most men my age feel
terrible most of the time. I feel great. And it's
all a result of my training. All 50 years of it.
And that's why I call strength training the
Fountain of Youth.
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. 1. Gray Hair and Black Iron is the number one
training guide for older Dinos. Go here to grab a
copy:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Our Dinosaur Training e-books are getting
off-the-chart reviews. We have close to 20 of them
in the Kindle bookstore now, including these:
http://www.brookskubik.com/militarypress_kindle.html
http://www.brookskubik.com/dinosaur_secrets_01.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: "Don't rust away. Stay
active, healthy and strong." - Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk iron.
1. The October Dino Files
Is available in PDF format, and it's getting
great reviews. Go here to grab the little
monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
We're also going to release the October
issue in Kindle format - I'll send an email
when the Kindle edition is available.
2. Is Strength Training the Fountain of
Youth?
On the training front, I received an email the
other day from a man who bought copy number
146 of the first edition of Dinosaur Training.
When I released Dinosaur Training back in 1996,
I signed and numbered every copy -- all 3300
of them.
Many of you have them. You've been reading
my stuff and sharing the journey with me for
over 20 years.
That's what reader no. 146 has been doing.
Another reader shot in an email that I saw
this morning. He's been following me since
the days when I wrote for Hardgainer. That
takes us back almost a quarter of a century.
If you think about it, that's pretty amazing.
One reason that it's amazing is that those
long-time Dinos have been training for a
very long time -- and they're still training.
Just like me.
I've been training for almost 50 years now.
And I've enjoyed every minute of it.
Many Dinos have been training for 30 or
40 years -- some for 50 or more -- and a
surprising number for 60 or more years.
That goes to show you that strength training
is the fountain of youth.
It keeps you young -- because you can keep
on doing it for your entire life.
You can't do that with most sports. There
comes a time when your body just can't take
it any more. You hang up your cleats or your
gloves.
But strength training is different.
You can always modify your strength training
workouts, and make them work for you at any
age.
In addition, strength training is something you
can do by yourself. You don't need a team to
do strength training. You don't even need a
training partner. That, too, makes it easy to
keep at it.
And perhaps most importantly, strength training
is endlessly interesting. There are always new
things to try -- and new things to learn. It
never gets old.
And the results are right there, for you to see --
and for the world to see.
After a lifetime of sensible physical training,
you look different than other people your
age. You look, walk, stand and move like
you were 20 years younger.
You also feel different. Most men my age feel
terrible most of the time. I feel great. And it's
all a result of my training. All 50 years of it.
And that's why I call strength training the
Fountain of Youth.
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. 1. Gray Hair and Black Iron is the number one
training guide for older Dinos. Go here to grab a
copy:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Our Dinosaur Training e-books are getting
off-the-chart reviews. We have close to 20 of them
in the Kindle bookstore now, including these:
http://www.brookskubik.com/militarypress_kindle.html
http://www.brookskubik.com/dinosaur_secrets_01.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: "Don't rust away. Stay
active, healthy and strong." - Brooks Kubik
***********************************************************************************
The Best Exercises for Strength and Health!
Hail to the Dinosaurs!
One quick note, and then we'll talk training.
1. The October Dinosaur Files
The October Dinosaur Files is available in
PDF format, and it's a big hit with Dinos
around the world. Go here to grab the
little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
We'll release the Kindle edition of the October
Dino Files as soon as we can. It's crazy, but we
have to format it one way for PDF - and then re-
do it completely for Kindle.
Anyhow, if you grab the PDF edition, let me
know how you like it!
2. The Best Exercises for Strength and Health
On the training front, let's talk about something
that doesn't get much discussion -- the best
exercises for strength and health.
Everyone talks about the best exercises to
build strength -- or power -- or muscle mass.
You even see lots of articles about the best
exercise to build the upper inner head of the
triceps -- or to "sculpt" the legs -- or to build
gladiator pecs -- or cannonball deltoids -- or
baseball biceps -- or whatever.
But you don't see very much about the best
exercises to build strength AND health.
That's crazy, because it all starts with good
health. You can't build strength and muscle
unless your body is in a state of abundant
good health.
But there WAS a time -- a long time ago --
when the top writers in the field gave this
issue the attention that it deserved.
Bob Hoffman used to cover the issue of health
building all the time.
So did George F. Jowett.
They used the term "organic health." It's a
good term.
They taught old-school strength training, where
you focused on strengthening the internal organs,
so that they worked at peak efficiency.
When all of the internal organs and metabolic
systems are working at peak efficiency, it
becomes very easy to make rapid gains in
strength and muscle mass.
So to men like Hoffman and Jowett, it was
very clear that you should do exercises that
built strength and simultaneously built
organic health.
The best exercises for building strength and
organic health are basic, compound movements
that allow you to train the body as a whole --
and that get you breathing hard and heavy.
Hoffman called it "puffing, panting and
perspiring."
Squats do the job.
So do deadlifts.
So does what Hoffman called "repetition
weightlifting" -- meaning exercises like the
snatch, clean and press or high pull performed
for sets of five consecutive reps.
York training Course No. 3 is nothing but
repetition weightlifting -- and Hoffman always
said it was the hardest and most productive
of the York courses.
Jowett had an important addition.
He wanted trainees to do plenty of work
for the midsection -- because training the
midsection helps strengthen the internal
organs.
So there's no mystery about which exercises
build strength AND health.
They're the exercises that Dinos do. The basic,
compound, movements. The stand on your feet
stuff. Exercises with barbells and dumbbells.
Plus gut work.
See? No mystery at all. Just good, old-fashioned
Dino-style strength training.
As always, thanks for reading and have a
great day. If you train today, make it a good
one.
Yours in strength and health,
Brooks Kubik
P.S. Be sure to grab the October issue of
the Dinosaur Files!
http://www.brookskubik.com/dinosaurfiles_october2016.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: "Always train for
strength and health. You'll be glad you did!"
- Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk training.
1. The October Dinosaur Files
The October Dinosaur Files is available in
PDF format, and it's a big hit with Dinos
around the world. Go here to grab the
little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
We'll release the Kindle edition of the October
Dino Files as soon as we can. It's crazy, but we
have to format it one way for PDF - and then re-
do it completely for Kindle.
Anyhow, if you grab the PDF edition, let me
know how you like it!
2. The Best Exercises for Strength and Health
On the training front, let's talk about something
that doesn't get much discussion -- the best
exercises for strength and health.
Everyone talks about the best exercises to
build strength -- or power -- or muscle mass.
You even see lots of articles about the best
exercise to build the upper inner head of the
triceps -- or to "sculpt" the legs -- or to build
gladiator pecs -- or cannonball deltoids -- or
baseball biceps -- or whatever.
But you don't see very much about the best
exercises to build strength AND health.
That's crazy, because it all starts with good
health. You can't build strength and muscle
unless your body is in a state of abundant
good health.
But there WAS a time -- a long time ago --
when the top writers in the field gave this
issue the attention that it deserved.
Bob Hoffman used to cover the issue of health
building all the time.
So did George F. Jowett.
They used the term "organic health." It's a
good term.
They taught old-school strength training, where
you focused on strengthening the internal organs,
so that they worked at peak efficiency.
When all of the internal organs and metabolic
systems are working at peak efficiency, it
becomes very easy to make rapid gains in
strength and muscle mass.
So to men like Hoffman and Jowett, it was
very clear that you should do exercises that
built strength and simultaneously built
organic health.
The best exercises for building strength and
organic health are basic, compound movements
that allow you to train the body as a whole --
and that get you breathing hard and heavy.
Hoffman called it "puffing, panting and
perspiring."
Squats do the job.
So do deadlifts.
So does what Hoffman called "repetition
weightlifting" -- meaning exercises like the
snatch, clean and press or high pull performed
for sets of five consecutive reps.
York training Course No. 3 is nothing but
repetition weightlifting -- and Hoffman always
said it was the hardest and most productive
of the York courses.
Jowett had an important addition.
He wanted trainees to do plenty of work
for the midsection -- because training the
midsection helps strengthen the internal
organs.
So there's no mystery about which exercises
build strength AND health.
They're the exercises that Dinos do. The basic,
compound, movements. The stand on your feet
stuff. Exercises with barbells and dumbbells.
Plus gut work.
See? No mystery at all. Just good, old-fashioned
Dino-style strength training.
As always, thanks for reading and have a
great day. If you train today, make it a good
one.
Yours in strength and health,
Brooks Kubik
P.S. Be sure to grab the October issue of
the Dinosaur Files!
http://www.brookskubik.com/dinosaurfiles_october2016.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: "Always train for
strength and health. You'll be glad you did!"
- Brooks Kubik
***********************************************************************************
Do Mounties Lift Sandbags?
Hail to the Dinosaurs!
One quick reminder, and then we'll talk training.
1. The October Dinosaur Files
We released the October Dinosaur Files in PDF
format several days ago, and the little monster
is selling like hotcakes - and getting rave reviews
from Dinos around the world.
Go here to grab the little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
And, of course - shoot me an email and
let me know how you like this issue - and
what you'd like to see in future issues!
2. Do Mounties Lift Sandbags?
Do Mounties lift sandbags?
Well, actually, they do. So do others in Canadian
law enforcement -- and in the Canadian military.
Almost 10 years ago, I received an email from a
man who taught close combat to Canadian law
enforcement officers. He loved the sandbag training
and other types of heavy, awkward object training
that I teach in Dinosaur Training, and he had his
students use them extensively.
He thought it was perfect for unarmed combat.
And that's not surprising, because Dino-style
sandbag training goes back to old-school
wrestlers -- from the 1890s to the 1930s.
They made great use of sandbags in their
training.
So all martial artists and wrestlers should
take note - and use sandbags as a regular part
of their training!
Anyhow, to continue the story -- I received an
email from a young man in Canada who is
training to get into the Canadian military.
He sent me a link to the Canadian Military
physical fitness tests and asked if Dino-style
training would help him prepare for the test.
Turns out it would.
Why?
Because in 2013 Canada adopted new physical
fitness tests for the military -- and for law
enforcement.
The military test has four parts:
1. Sandbag lift
2. Sandbag loaded shuttles
3. 20-meter bursts
4. Sandbag drag
In short, 75% of the physical fitness test is a
form of Dino-style finishers with sandbags!
So when our reader asked if Dinosaur Training
would help him with the Canadian military's
physical fitness test, the answer is "You're
darn right it will."
I would suggest that our reader follow a
basic abbreviated training program. The
workouts in Dinosaur Training Secrets,
Vol. 1, would be perfect for him:
http://www.brookskubik.com/dinosaur_secrets_01.html
He's currently benching 140 lbs., squatting
130 lbs., and deadlifting 145 lbs. for 3 - 5
reps at a bodyweight of 162 lbs. I'd like
to see him increase all of those training
weights by 50 to 75 pounds.
That should not be hard. He's young, and
in good health, and the gains should come
quickly.
He should finish each workout by doing
at least two of the four parts of the Canadian
military test. He should do the test exactly
the way it is administered -- and he should
work it to the point where he can blast
through the different segments easily and
effortlessly.
He also should train the farmer's walk
once a week. This will carry-over very
well to the military tests.
If necessary, he can start by using lighter
sandbags than he will use when he takes the
test. He can gradually progress to heavier
sandbags as he gets stronger.
And he can probably work up to training
with sandbags that are heavier than what
he will use when he takes the test -- which
should make the actual test pretty darn
easy for him.
His goal is not simply to pass the test --
it is to ace the test.
And when he does, I want to hear about 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 sandbag training, finishers and
similar strength and condition builders in
Dinosaur Training, Dinosaur Training Secrets
vol. 1, and Strength, Muscle and Power:
a. Dinosaur Training Secrets, Vol. 1
http://www.brookskubik.com/dinosaur_secrets_01.html
(Note that this one is also available in PDF
and Kindle editions - see our products page
for the links.)
b. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
c. Dinosaur Training: Lost Secrets of Strength
and development
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. For older trainees, I cover a special
variation of "finishers" in Gray Hair and Black
Iron:
http://www.brookskubik.com/grayhair_blackiron.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: "Choose your
adventure -- and train for it!" -- Brooks Kubik
***********************************************************************************
One quick reminder, and then we'll talk training.
1. The October Dinosaur Files
We released the October Dinosaur Files in PDF
format several days ago, and the little monster
is selling like hotcakes - and getting rave reviews
from Dinos around the world.
Go here to grab the little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
And, of course - shoot me an email and
let me know how you like this issue - and
what you'd like to see in future issues!
2. Do Mounties Lift Sandbags?
Do Mounties lift sandbags?
Well, actually, they do. So do others in Canadian
law enforcement -- and in the Canadian military.
Almost 10 years ago, I received an email from a
man who taught close combat to Canadian law
enforcement officers. He loved the sandbag training
and other types of heavy, awkward object training
that I teach in Dinosaur Training, and he had his
students use them extensively.
He thought it was perfect for unarmed combat.
And that's not surprising, because Dino-style
sandbag training goes back to old-school
wrestlers -- from the 1890s to the 1930s.
They made great use of sandbags in their
training.
So all martial artists and wrestlers should
take note - and use sandbags as a regular part
of their training!
Anyhow, to continue the story -- I received an
email from a young man in Canada who is
training to get into the Canadian military.
He sent me a link to the Canadian Military
physical fitness tests and asked if Dino-style
training would help him prepare for the test.
Turns out it would.
Why?
Because in 2013 Canada adopted new physical
fitness tests for the military -- and for law
enforcement.
The military test has four parts:
1. Sandbag lift
2. Sandbag loaded shuttles
3. 20-meter bursts
4. Sandbag drag
In short, 75% of the physical fitness test is a
form of Dino-style finishers with sandbags!
So when our reader asked if Dinosaur Training
would help him with the Canadian military's
physical fitness test, the answer is "You're
darn right it will."
I would suggest that our reader follow a
basic abbreviated training program. The
workouts in Dinosaur Training Secrets,
Vol. 1, would be perfect for him:
http://www.brookskubik.com/dinosaur_secrets_01.html
He's currently benching 140 lbs., squatting
130 lbs., and deadlifting 145 lbs. for 3 - 5
reps at a bodyweight of 162 lbs. I'd like
to see him increase all of those training
weights by 50 to 75 pounds.
That should not be hard. He's young, and
in good health, and the gains should come
quickly.
He should finish each workout by doing
at least two of the four parts of the Canadian
military test. He should do the test exactly
the way it is administered -- and he should
work it to the point where he can blast
through the different segments easily and
effortlessly.
He also should train the farmer's walk
once a week. This will carry-over very
well to the military tests.
If necessary, he can start by using lighter
sandbags than he will use when he takes the
test. He can gradually progress to heavier
sandbags as he gets stronger.
And he can probably work up to training
with sandbags that are heavier than what
he will use when he takes the test -- which
should make the actual test pretty darn
easy for him.
His goal is not simply to pass the test --
it is to ace the test.
And when he does, I want to hear about 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 sandbag training, finishers and
similar strength and condition builders in
Dinosaur Training, Dinosaur Training Secrets
vol. 1, and Strength, Muscle and Power:
a. Dinosaur Training Secrets, Vol. 1
http://www.brookskubik.com/dinosaur_secrets_01.html
(Note that this one is also available in PDF
and Kindle editions - see our products page
for the links.)
b. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
c. Dinosaur Training: Lost Secrets of Strength
and development
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. For older trainees, I cover a special
variation of "finishers" in Gray Hair and Black
Iron:
http://www.brookskubik.com/grayhair_blackiron.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: "Choose your
adventure -- and train for it!" -- Brooks Kubik
***********************************************************************************
The Secret of Knockout Throws!
Hail to the Dinosaurs!
One quick note, and then we'll talk training.
1. The October Dinosaur Files
The October issue of The Dinosaur Files is
now available in PDF format. Go here to grab
the little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
And as always, let me know how you like
this issue!
2. The Secret of Knockout Throws
On the training front, let's talk knockouts.
I spotted a great video in my Facebook feed the
other day.
It was from a Greco-Roman wrestling match --
and it was one of the hardest throws I've seen
in a long time. A real power slam.
I almost felt sorry for the guy who got thrown.
That made me think back 40 years to my wrestling
days. I won a state championship in Greco-Roman
wrestling, and I did it by knocking out two kids in a
row with hard throws. Both of them were older and
better than me -- but the throws stunned them, and
that was that.
The year before I won a state qualifier in Greco-
Roman wrestling, and once again, won it with a
hard throw. I knocked that guy out, as well. He
was a friend and teammate. I threw him harder
than I meant to throw him.
Our coach called our 185 pounder and our Heavy-
weight King Kong and Godzilla. I wrestled 145
in the scholastic season and 154 in the summer
season. He called me "the little monster". Now
you know why.
But back to those hard throws. They don't
happen without a lot of training.
The secret of hard throws is to get your hips into
the throw. It's a total body movement. Legs,
back and hips provide most of the power.
Of course, upper body strength is very important
in Greco-Roman wrestling -- or in any kind of
wrestling. But it's the legs, back and hips that
bring home the gold.
That taught me an important lesson, and it's one
that I teach in all of my books and courses.
Train the entire body -- and train the legs, back
and hips harder than anything.
My wrestling days also taught me the importance
of stand on your feet training.
Wrestling is a stand on your feet sport. So it
makes sense to do most of your training on your
feet.
That's a bit like life in general. The human body is
designed for standing, walking and running. That's
why we need to stand on our feet when we train.
It's also why stand on your feet training is important
as we grow older. One of the goals of an older trainee
is to maintain youthful movement patterns, youthful
strength and youthful balance. Stand on your feet
exercises help do that.
That's the genesis of the advice I give you so often.
Do squats and front squats. Do deadlifts and Trap
Bar deadlifts. Do standing presses and other overhead
exercises. If you can, do Olympic lifting. Do lugging
and loading drills. Lift and carry and drag and pull
and throw heavy stuff. Work your legs, hips and back
to the max.
In other words, train to deliver a knockout throw.
And if you're ever on a wrestling mat, be careful. Don't
hurt the other guy!
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 Training Military Press and Shoulder
Power course covers one of the best exercises for
stand on your feet, knockout strength and power.
You can order it your choice of hard-copy,
Kindle e-book, or PDF format:
http://www.brookskubik.com/militarypress_kindle.html
http://www.brookskubik.com/militarypress_course.html
For PDF, see the section for PDF courses
at our products page:
http://www.brookskubik.com/products.html
P.S. 2. Dinosaur Training Secrets, Vol. 1, covers
plenty of great exercises and workouts to build
bone-crushing knockout power. It, too, is available
in your choice of hard-copy, Kindlee-book or PDF
format:
http://www.brookskubik.com/dinosaur_secrets_01.html
P.S. 3. My other books and courses are right here
at Dinosaur Headquarters - and all of them build
real world, stand on your feet strength and
power:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the day: "If you wrestle,
wrestle tough. If you train, train tough."
-- Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk training.
1. The October Dinosaur Files
The October issue of The Dinosaur Files is
now available in PDF format. Go here to grab
the little monster:
http://www.brookskubik.com/dinosaurfiles_october2016.html
And as always, let me know how you like
this issue!
2. The Secret of Knockout Throws
On the training front, let's talk knockouts.
I spotted a great video in my Facebook feed the
other day.
It was from a Greco-Roman wrestling match --
and it was one of the hardest throws I've seen
in a long time. A real power slam.
I almost felt sorry for the guy who got thrown.
That made me think back 40 years to my wrestling
days. I won a state championship in Greco-Roman
wrestling, and I did it by knocking out two kids in a
row with hard throws. Both of them were older and
better than me -- but the throws stunned them, and
that was that.
The year before I won a state qualifier in Greco-
Roman wrestling, and once again, won it with a
hard throw. I knocked that guy out, as well. He
was a friend and teammate. I threw him harder
than I meant to throw him.
Our coach called our 185 pounder and our Heavy-
weight King Kong and Godzilla. I wrestled 145
in the scholastic season and 154 in the summer
season. He called me "the little monster". Now
you know why.
But back to those hard throws. They don't
happen without a lot of training.
The secret of hard throws is to get your hips into
the throw. It's a total body movement. Legs,
back and hips provide most of the power.
Of course, upper body strength is very important
in Greco-Roman wrestling -- or in any kind of
wrestling. But it's the legs, back and hips that
bring home the gold.
That taught me an important lesson, and it's one
that I teach in all of my books and courses.
Train the entire body -- and train the legs, back
and hips harder than anything.
My wrestling days also taught me the importance
of stand on your feet training.
Wrestling is a stand on your feet sport. So it
makes sense to do most of your training on your
feet.
That's a bit like life in general. The human body is
designed for standing, walking and running. That's
why we need to stand on our feet when we train.
It's also why stand on your feet training is important
as we grow older. One of the goals of an older trainee
is to maintain youthful movement patterns, youthful
strength and youthful balance. Stand on your feet
exercises help do that.
That's the genesis of the advice I give you so often.
Do squats and front squats. Do deadlifts and Trap
Bar deadlifts. Do standing presses and other overhead
exercises. If you can, do Olympic lifting. Do lugging
and loading drills. Lift and carry and drag and pull
and throw heavy stuff. Work your legs, hips and back
to the max.
In other words, train to deliver a knockout throw.
And if you're ever on a wrestling mat, be careful. Don't
hurt the other guy!
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 Training Military Press and Shoulder
Power course covers one of the best exercises for
stand on your feet, knockout strength and power.
You can order it your choice of hard-copy,
Kindle e-book, or PDF format:
http://www.brookskubik.com/militarypress_kindle.html
http://www.brookskubik.com/militarypress_course.html
For PDF, see the section for PDF courses
at our products page:
http://www.brookskubik.com/products.html
P.S. 2. Dinosaur Training Secrets, Vol. 1, covers
plenty of great exercises and workouts to build
bone-crushing knockout power. It, too, is available
in your choice of hard-copy, Kindlee-book or PDF
format:
http://www.brookskubik.com/dinosaur_secrets_01.html
P.S. 3. My other books and courses are right here
at Dinosaur Headquarters - and all of them build
real world, stand on your feet strength and
power:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the day: "If you wrestle,
wrestle tough. If you train, train tough."
-- Brooks Kubik
***********************************************************************************
Give Me Your Top Three!
Hail to the Dinosaurs!
Unless you've been living under a rock
in Outer Congolia, you know that the
October issue of The Dinosaur Files is
now available in PDF format - and you
know that it's available right here at
Dino Headquarters:
http://www.brookskubik.com/dinosaurfiles_october2016.html
Many of you have already grabbed
this issue - and many more will grab
it later today or tonight.
So let me ask those of you who read
the Files to take a minute and do me
a quick favor - something that will
help us make future issues of the
Dino Files even better.
Here's what I want you to do:
Send me an email and give me your
three favorite articles or takeaways
from this month's issue.
To make it easy for you, here's a
list of the articles - so you can cut
and paste the list and rate your
three favorites:
Hail to the Dinosaurs!
Mesozoic Mail
Jurassic Jottings
Is Heavy Lifting Bad for Your Eyes?
A Different Kind of Ultra-Abbreviated
Training
Answers to Your Training Questions
Bench Pressing and Shoulder Health
How to Do It All With Two Workouts
a Week
The Viking Stonelifting Tour 2016
(Part 1)
Training Progression Simplified (Part 2)
Goals, Destinations and Journeys
The Wrap-Up
As I said, this will help me decide what to
include in future issues.
Thanks for your feedback - it's very important
to us!
Yours in strength,
Brooks Kubik
P.S. Here's the link again for the October
issue of The Dinosaur Files in PDF format:
http://www.brookskubik.com/dinosaurfiles_october2016.html
P.S. 2. We'll get the Kindle edition formatted
and release it as soon as we can! I'll send an
email with a link when it's ready.
***********************************************************************************
Unless you've been living under a rock
in Outer Congolia, you know that the
October issue of The Dinosaur Files is
now available in PDF format - and you
know that it's available right here at
Dino Headquarters:
http://www.brookskubik.com/dinosaurfiles_october2016.html
Many of you have already grabbed
this issue - and many more will grab
it later today or tonight.
So let me ask those of you who read
the Files to take a minute and do me
a quick favor - something that will
help us make future issues of the
Dino Files even better.
Here's what I want you to do:
Send me an email and give me your
three favorite articles or takeaways
from this month's issue.
To make it easy for you, here's a
list of the articles - so you can cut
and paste the list and rate your
three favorites:
Hail to the Dinosaurs!
Mesozoic Mail
Jurassic Jottings
Is Heavy Lifting Bad for Your Eyes?
A Different Kind of Ultra-Abbreviated
Training
Answers to Your Training Questions
Bench Pressing and Shoulder Health
How to Do It All With Two Workouts
a Week
The Viking Stonelifting Tour 2016
(Part 1)
Training Progression Simplified (Part 2)
Goals, Destinations and Journeys
The Wrap-Up
As I said, this will help me decide what to
include in future issues.
Thanks for your feedback - it's very important
to us!
Yours in strength,
Brooks Kubik
P.S. Here's the link again for the October
issue of The Dinosaur Files in PDF format:
http://www.brookskubik.com/dinosaurfiles_october2016.html
P.S. 2. We'll get the Kindle edition formatted
and release it as soon as we can! I'll send an
email with a link when it's ready.
***********************************************************************************
A Dinosaur Feeding Frenzy!
Hail to the Dinosaurs!
We released the October Dinosaur Files
in PDF format yesterday evening, and it's
been a Dinosaur feeding frenzy ever since.
The orders have been coming in fast and
furious - all night long, and even faster
this morning.
That's no surprise, because the Dinosaur
Files is a very special publication.
It's the only strength training journal
that focuses on old-school training -
real world advice - and sane, sensible,
practical and effective workouts.
It's also the only journal that features
articles by and about your fellow Dinos
and how they train.
Anyhow, it's a Dinosaur feeding frenzy.
Go here to join the fun:
http://www.brookskubik.com/dinosaurfiles_october2016.html
I hope you enjoy this issue, and as
always, I look forward to your
comments and feedback. Let me
know how you like the little
monster!
Yours in strength,
Brooks Kubik
***********************************************************************************
We released the October Dinosaur Files
in PDF format yesterday evening, and it's
been a Dinosaur feeding frenzy ever since.
The orders have been coming in fast and
furious - all night long, and even faster
this morning.
That's no surprise, because the Dinosaur
Files is a very special publication.
It's the only strength training journal
that focuses on old-school training -
real world advice - and sane, sensible,
practical and effective workouts.
It's also the only journal that features
articles by and about your fellow Dinos
and how they train.
Anyhow, it's a Dinosaur feeding frenzy.
Go here to join the fun:
http://www.brookskubik.com/dinosaurfiles_october2016.html
I hope you enjoy this issue, and as
always, I look forward to your
comments and feedback. Let me
know how you like the little
monster!
Yours in strength,
Brooks Kubik
***********************************************************************************
Breaking News - The October Dinosaur Files Is Here!
Hail to the Dinosaurs!
The October issue of The Dinosaur Files
is here - and it's another great issue -
with a great looking cover featuring one
of your fellow Dinos going mano a mano
against one Scotland's most difficult
lifting stones.
Take a look at what we cover in this
issue:
Hail to the Dinosaurs!
Mesozoic Mail
Jurassic Jottings
Is Heavy Lifting Bad for Your Eyes?
A Different Kind of Ultra-Abbreviated
Training
Answers to Your Training Questions
Bench Pressing and Shoulder Health
How to Do It All With Two Workouts
a Week
The Viking Stonelifting Tour 2016
(Part 1)
Training Progression Simplified (Part 2)
Goals, destinations and Journeys
The Wrap-Up
Go here to grab the little monster in
PDF format:
http://www.brookskubik.com/dinosaurfiles_october2016.html
I hope you enjoy this issue, and as
always, I look forward to your
comments and feedback.
Yours in strength,
Brooks Kubik
P.S. Here's the link again:
http://www.brookskubik.com/dinosaurfiles_october2016.html
**********************************************************************************
The October issue of The Dinosaur Files
is here - and it's another great issue -
with a great looking cover featuring one
of your fellow Dinos going mano a mano
against one Scotland's most difficult
lifting stones.
Take a look at what we cover in this
issue:
Hail to the Dinosaurs!
Mesozoic Mail
Jurassic Jottings
Is Heavy Lifting Bad for Your Eyes?
A Different Kind of Ultra-Abbreviated
Training
Answers to Your Training Questions
Bench Pressing and Shoulder Health
How to Do It All With Two Workouts
a Week
The Viking Stonelifting Tour 2016
(Part 1)
Training Progression Simplified (Part 2)
Goals, destinations and Journeys
The Wrap-Up
Go here to grab the little monster in
PDF format:
http://www.brookskubik.com/dinosaurfiles_october2016.html
I hope you enjoy this issue, and as
always, I look forward to your
comments and feedback.
Yours in strength,
Brooks Kubik
P.S. Here's the link again:
http://www.brookskubik.com/dinosaurfiles_october2016.html
**********************************************************************************
The Focus on One Thing Workout
Hail to the Dinosaurs!
One of the keys to success in your training
is to focus on one thing at a time.
By that, I don't mean to do one exercise
workouts, although those can be very
effective.
I'm talking about your mind set when you
train.
Serious strength training is a very unusual
and unique activity. It requires a special
mindset -- a mindset that is much different
than the mindset most people employ
throughout the day.
Most people go though the day in an endless
series of frantic multi-tasking, plate spinning
and juggling.
They're doing one thing on one side of the
computer screen, another thing on the other
side, and third thing on their nearby laptop --
and they're answering email while they do it
all -- and they're on their phone -- and they're
conducting three different conversations with
three different people -- and they do this all
day long.
They never focus on one thing. They just
juggle and jump from one thing to another.
That's life in the modern world, but it's not
what you do when you train.
Training requires a much different approach.
When you train, you need to focus on one
thing at a time.
You begin by focusing on each rep.
You take your reps one by one.
You don't worry about the next rep -- or the
next set -- or the next exercise.
You turn your focus inward, and dive deep
into the rep.
You live the rep.
You become the rep.
And then you do the next rep.
When you finish your set, you take a rest and
focus on the next set -- and when you do the
next set, you do it rep by rep.
And that's how you do your entire workout:
rep by rep, with total concentration and laser
focus.
In short, when you train, you focus on the
here and now.
It's actually what our brains were wired to do.
Not multi-tasking -- but rather, pinpoint
concentration.
It's good for them -- and it's important to use
them this way -- and that's actually one of the
most important benefits of serious strength
training. It helps wire your brain the way
it's supposed to be wired.
I trained last night, and for 58 minutes I was
deep in the zone. Total concentration. Maximum
focus. Pushing and pulling in the here and now.
And it felt pretty darn good.
Give it a try and see for yourself.
As always, thanks for reading and have a
great day. If you train today, take it rep by
rep -- and make it a good one!
Yours in strength,
Brooks Kubik
P.S. 1. I teach you how to concentrate and
how to focus on your workouts in Dinosaur
Training and 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 Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "When you ride on
the back of a tiger, focus on the tiger." -- Brooks
Kubik
***********************************************************************************
One of the keys to success in your training
is to focus on one thing at a time.
By that, I don't mean to do one exercise
workouts, although those can be very
effective.
I'm talking about your mind set when you
train.
Serious strength training is a very unusual
and unique activity. It requires a special
mindset -- a mindset that is much different
than the mindset most people employ
throughout the day.
Most people go though the day in an endless
series of frantic multi-tasking, plate spinning
and juggling.
They're doing one thing on one side of the
computer screen, another thing on the other
side, and third thing on their nearby laptop --
and they're answering email while they do it
all -- and they're on their phone -- and they're
conducting three different conversations with
three different people -- and they do this all
day long.
They never focus on one thing. They just
juggle and jump from one thing to another.
That's life in the modern world, but it's not
what you do when you train.
Training requires a much different approach.
When you train, you need to focus on one
thing at a time.
You begin by focusing on each rep.
You take your reps one by one.
You don't worry about the next rep -- or the
next set -- or the next exercise.
You turn your focus inward, and dive deep
into the rep.
You live the rep.
You become the rep.
And then you do the next rep.
When you finish your set, you take a rest and
focus on the next set -- and when you do the
next set, you do it rep by rep.
And that's how you do your entire workout:
rep by rep, with total concentration and laser
focus.
In short, when you train, you focus on the
here and now.
It's actually what our brains were wired to do.
Not multi-tasking -- but rather, pinpoint
concentration.
It's good for them -- and it's important to use
them this way -- and that's actually one of the
most important benefits of serious strength
training. It helps wire your brain the way
it's supposed to be wired.
I trained last night, and for 58 minutes I was
deep in the zone. Total concentration. Maximum
focus. Pushing and pulling in the here and now.
And it felt pretty darn good.
Give it a try and see for yourself.
As always, thanks for reading and have a
great day. If you train today, take it rep by
rep -- and make it a good one!
Yours in strength,
Brooks Kubik
P.S. 1. I teach you how to concentrate and
how to focus on your workouts in Dinosaur
Training and 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 Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "When you ride on
the back of a tiger, focus on the tiger." -- Brooks
Kubik
***********************************************************************************
How Strong Are You?
Hail to the Dinosaurs!
How strong are you?
How do you rank compared to the great
champions of the Golden Age of Muscle
and Might?
If you stepped into a Time Machine that
carried you back to Sig Klein's New York
City gym in the 1930s -- or to the world
famous York Barbell Club in the 1940s --
how would your best lifts compare to
everyone else in the gym?
What are realistic goals for a drug-free
trainee?
What should you be squatting -- pressing --
or deadlifting?
What should you be handling in other
important exercises?
How can you compare your best lifts to
trainees of other bodyweights?
How does your age affect your poundage
goals?
What lifts are good at age 40 -- or 50 --
or 60 -- or beyond?
Are you getting older -- or getting better?
I have a terrific training course that
answers all of these questions -- and
more!
You can find it right here:
http://www.brookskubik.com/dinosaur_secrets_02.html
You'll never have a chance to train with John
Grimek, Steve Stanko, John Davis or Doug
Hepburn. But this course is the next best
thing. It lets you compare your lifting to the
legendary Ironmen of the past -- exactly the
same as if these mighty men were your
actual training partners.
So step up, take action, and grab the course
right now -- and answer the question:
How strong are you?
As always, thanks for reading and have a
great day. If you train today, make it a good
one!
Yours in strength,
Brooks Kubik
P.S. Here's the link again for the "How Strong Are
You?" course in hard-copy format:
http://www.brookskubik.com/dinosaur_secrets_02.html
It's also available in PDF and Kindle editions -
see the links for PDF and Kindle editions at our
products page.
P.S. 2. My other books and courses are right
here -- and please note -- if you order from
overseas and you want two or more books or
courses, email us and ask for a shipping
quote. We can usually save some you clams
by shipping two or more items together:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Set realistic but
challenging goals and work to achieve them."
-- Brooks Kubik
***********************************************************************************
How strong are you?
How do you rank compared to the great
champions of the Golden Age of Muscle
and Might?
If you stepped into a Time Machine that
carried you back to Sig Klein's New York
City gym in the 1930s -- or to the world
famous York Barbell Club in the 1940s --
how would your best lifts compare to
everyone else in the gym?
What are realistic goals for a drug-free
trainee?
What should you be squatting -- pressing --
or deadlifting?
What should you be handling in other
important exercises?
How can you compare your best lifts to
trainees of other bodyweights?
How does your age affect your poundage
goals?
What lifts are good at age 40 -- or 50 --
or 60 -- or beyond?
Are you getting older -- or getting better?
I have a terrific training course that
answers all of these questions -- and
more!
You can find it right here:
http://www.brookskubik.com/dinosaur_secrets_02.html
You'll never have a chance to train with John
Grimek, Steve Stanko, John Davis or Doug
Hepburn. But this course is the next best
thing. It lets you compare your lifting to the
legendary Ironmen of the past -- exactly the
same as if these mighty men were your
actual training partners.
So step up, take action, and grab the course
right now -- and answer the question:
How strong are you?
As always, thanks for reading and have a
great day. If you train today, make it a good
one!
Yours in strength,
Brooks Kubik
P.S. Here's the link again for the "How Strong Are
You?" course in hard-copy format:
http://www.brookskubik.com/dinosaur_secrets_02.html
It's also available in PDF and Kindle editions -
see the links for PDF and Kindle editions at our
products page.
P.S. 2. My other books and courses are right
here -- and please note -- if you order from
overseas and you want two or more books or
courses, email us and ask for a shipping
quote. We can usually save some you clams
by shipping two or more items together:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Set realistic but
challenging goals and work to achieve them."
-- Brooks Kubik
***********************************************************************************
Goerner the Mighty!
Hail to the Dinosaurs!
Hermann Goerner had some of the strongest
hands and fingers of any man who ever
lived -- and he had tremendous all-around
strength, as well.
On October 8, 1920, Goerner performed a
one-hand deadlift with a barbell weighing
727 1/2 pounds!
He performed a one-hand snatch with a
barbell weighing 220 1/2 pounds on Nov-
ember 30, 1919 -- and performed a one-
hand clean and jerk with a barbell weighing
264 1/2 pounds on November 9 of the same
year.
On March 21, 1920, he performed a one-
hand swing with two kettlebells having a
combined weight of 220 1/2 pounds.
In the same year, he deadlifted 793 2/3
pounds, clean and jerked 390 1/4 pounds,
and performed a front squat with 474 1/2
pounds.
Goerner was 6' 1/2 inch in height, and weighed
just 220 pounds at the time he made these
amazing lifts.
Later, his muscular weight increased to
about 245 pounds, making him one of the
most impressive looking of all strongmen.
How did Gorner build his amazing strength?
Well, he did lots of things - barbell lifting,
dumbbell training, kettlebell work, and
some very interesting strongman stunts
and exercises with heavy awkward
objects.
He also - get this - worked at a circus
once, and wrestled a small elephant -
but over the course of the year, the
elephant grew many hundreds of
pounds bigger.
That must have been a heck of a
workout!
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. Hermann Goerner had a very unique
and very effective method of grip training.
I cover it in detail in Strength, Muscle and
Power -- and it's one of the best programs
there is to build truly Herculean grip
strength. Grab a copy and give it a
try:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. For more about Goerner and his
training methods, order his biography,
Goerner the Mighty, from my good friend
Bill Hinbern:
http://superstrengthtraining.com/goerner-the-mighty-edgar-mueller
P.S. 3. Thought for the Day: "You can argue
about a lot of things, but you can't argue
about the training methods of a man who
deadlifts 727 1/2 pounds with one hand."
-- Brooks Kubik
***********************************************************************************
Hermann Goerner had some of the strongest
hands and fingers of any man who ever
lived -- and he had tremendous all-around
strength, as well.
On October 8, 1920, Goerner performed a
one-hand deadlift with a barbell weighing
727 1/2 pounds!
He performed a one-hand snatch with a
barbell weighing 220 1/2 pounds on Nov-
ember 30, 1919 -- and performed a one-
hand clean and jerk with a barbell weighing
264 1/2 pounds on November 9 of the same
year.
On March 21, 1920, he performed a one-
hand swing with two kettlebells having a
combined weight of 220 1/2 pounds.
In the same year, he deadlifted 793 2/3
pounds, clean and jerked 390 1/4 pounds,
and performed a front squat with 474 1/2
pounds.
Goerner was 6' 1/2 inch in height, and weighed
just 220 pounds at the time he made these
amazing lifts.
Later, his muscular weight increased to
about 245 pounds, making him one of the
most impressive looking of all strongmen.
How did Gorner build his amazing strength?
Well, he did lots of things - barbell lifting,
dumbbell training, kettlebell work, and
some very interesting strongman stunts
and exercises with heavy awkward
objects.
He also - get this - worked at a circus
once, and wrestled a small elephant -
but over the course of the year, the
elephant grew many hundreds of
pounds bigger.
That must have been a heck of a
workout!
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. Hermann Goerner had a very unique
and very effective method of grip training.
I cover it in detail in Strength, Muscle and
Power -- and it's one of the best programs
there is to build truly Herculean grip
strength. Grab a copy and give it a
try:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. For more about Goerner and his
training methods, order his biography,
Goerner the Mighty, from my good friend
Bill Hinbern:
http://superstrengthtraining.com/goerner-the-mighty-edgar-mueller
P.S. 3. Thought for the Day: "You can argue
about a lot of things, but you can't argue
about the training methods of a man who
deadlifts 727 1/2 pounds with one hand."
-- Brooks Kubik
***********************************************************************************
The No. 1 Response
Hail to the Dinosaurs!
We got a ton of emails in response to
yesterday's message about seven keys
to success for older Dinos.
Almost all of them said the same thing.
"It works for younger Dinos, as well!"
And that's very true.
Everything I said yesterday applies to
younger Dinos just as much as it applies
to older Dinos.
And it's a crying shame that the vast
majority of younger trainees don't
understand this.
Instead of training on hard, heavy,
sensible, old-school programs built
around the basics, they train on
the silly stuff - meaning the muscle
pumping programs - and as a result,
they end up wasting what could have
been the very best training years of
their lives.
Many readers have commented on
this over the years.
The consensus seems to be:
"The young guys are always going to
make mistakes - the same mistakes
that young guys have been making
for the past 50 or 60 years - and if
they're lucky, they'll LEARN from
their mistakes."
I guess that's right - but it's awfully
hard on the young guys who are
doing things wrong.
Anyhow, if you're reading this, you
probably know quite a bit about how
to train the right way.
So do this for me.
Help spread the word.
I'll keep on banging the drum - but
anything and everything you can do
to help share the message is very
important.
We might not change the world, but
if we work together, we can change the
Iron Game.
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 are three good ones for trainees
of any age:
Dinosaur Training: Lost Secrets of Strength
and Development
http://www.brookskubik.com/dinosaur_training.html
Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.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: "The time to
start doing things right is now." - Brooks
Kubik
***********************************************************************************
We got a ton of emails in response to
yesterday's message about seven keys
to success for older Dinos.
Almost all of them said the same thing.
"It works for younger Dinos, as well!"
And that's very true.
Everything I said yesterday applies to
younger Dinos just as much as it applies
to older Dinos.
And it's a crying shame that the vast
majority of younger trainees don't
understand this.
Instead of training on hard, heavy,
sensible, old-school programs built
around the basics, they train on
the silly stuff - meaning the muscle
pumping programs - and as a result,
they end up wasting what could have
been the very best training years of
their lives.
Many readers have commented on
this over the years.
The consensus seems to be:
"The young guys are always going to
make mistakes - the same mistakes
that young guys have been making
for the past 50 or 60 years - and if
they're lucky, they'll LEARN from
their mistakes."
I guess that's right - but it's awfully
hard on the young guys who are
doing things wrong.
Anyhow, if you're reading this, you
probably know quite a bit about how
to train the right way.
So do this for me.
Help spread the word.
I'll keep on banging the drum - but
anything and everything you can do
to help share the message is very
important.
We might not change the world, but
if we work together, we can change the
Iron Game.
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 are three good ones for trainees
of any age:
Dinosaur Training: Lost Secrets of Strength
and Development
http://www.brookskubik.com/dinosaur_training.html
Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.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: "The time to
start doing things right is now." - Brooks
Kubik
***********************************************************************************
Seven Keys to Success for Older Dinos
Hail to the Dinosaurs!
As you might expect, I got tons of emails
(and the occasional snail mail letter) from
Dinos around the world.
Many of them contain training reports,
feedback on what works, and updates
on their training.
And over the years, I've noticed some
common threads.
For example, older Dinos who are doing
well in their training, having fun and
making good progress, all tend to do
similar things.
And I thought I'd share some of those
with you.
So here are 7 things that older Dinos do
for successful training:
1. Find exercises that don't hurt and that
you can recover from.
If you can't do squats, do front squats -
or Trap Bar deadlifts - or dumbbell squats -
or kettlebell squats - or use Dave Draper's
Top Squat ior a Safety Bar.
There's always SOMETHING that you can
do.
Of course, the same is true for upper body
exercises. If you can't do something, find
a substitute and keep on training!
2. Have Fun.
Successful older trainees have fun when they
train. Their workouts are some of the best
times of the week for them. They look forward
to every session - and they feel great both
during and after their workout.
3. Focus on the iron.
Successful older trainees don't get caught
up in the silly stuff marketed by folks who
promise overnight miracles from their Top
Secret BLITZ-BLAST program or their new
and improved super supplement.
Instead, they focus on the iron.
They've been around long enough to know
what works - and what doesn't - and frankly,
the silly stuff bores them.
4. Use abbreviated workouts.
Abbreviated workouts let older trainees
recover from their training. They're one of
the most important keys to success for older
trainees.
5. Use ultra-abbreviated workouts.
Many older Dinos (and I'm one of them) get
great results from doing one exercise in each
workout. I call this ultra-abbreviated training.
It lets you focus on ONE thing and give it your
all - and it's great for recovery.
6. Focus on now.
Don't focus on the past - or on what you used
to do.
Focus on now - and on being the best you can
be at your current age.
And focus on being better five years from now
(or 10 years from now) than you are today.
7. Train for strength.
As you grow older, strength equals health.
To be healthy, you need to be strong.
To be strong, you train for strength.
Basic compound exercises - progressive
workouts - goal setting - concentration -
and focus.
They work every time - for everyone - at
every age.
Yours in strength,
Brooks Kubik
P.S. For more information about successful
training for older Dinos, grab Gray Hair and
Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses are
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Lift for today,
tomorrow and every day of your life." - Brooks
Kubik
**********************************************************************************
As you might expect, I got tons of emails
(and the occasional snail mail letter) from
Dinos around the world.
Many of them contain training reports,
feedback on what works, and updates
on their training.
And over the years, I've noticed some
common threads.
For example, older Dinos who are doing
well in their training, having fun and
making good progress, all tend to do
similar things.
And I thought I'd share some of those
with you.
So here are 7 things that older Dinos do
for successful training:
1. Find exercises that don't hurt and that
you can recover from.
If you can't do squats, do front squats -
or Trap Bar deadlifts - or dumbbell squats -
or kettlebell squats - or use Dave Draper's
Top Squat ior a Safety Bar.
There's always SOMETHING that you can
do.
Of course, the same is true for upper body
exercises. If you can't do something, find
a substitute and keep on training!
2. Have Fun.
Successful older trainees have fun when they
train. Their workouts are some of the best
times of the week for them. They look forward
to every session - and they feel great both
during and after their workout.
3. Focus on the iron.
Successful older trainees don't get caught
up in the silly stuff marketed by folks who
promise overnight miracles from their Top
Secret BLITZ-BLAST program or their new
and improved super supplement.
Instead, they focus on the iron.
They've been around long enough to know
what works - and what doesn't - and frankly,
the silly stuff bores them.
4. Use abbreviated workouts.
Abbreviated workouts let older trainees
recover from their training. They're one of
the most important keys to success for older
trainees.
5. Use ultra-abbreviated workouts.
Many older Dinos (and I'm one of them) get
great results from doing one exercise in each
workout. I call this ultra-abbreviated training.
It lets you focus on ONE thing and give it your
all - and it's great for recovery.
6. Focus on now.
Don't focus on the past - or on what you used
to do.
Focus on now - and on being the best you can
be at your current age.
And focus on being better five years from now
(or 10 years from now) than you are today.
7. Train for strength.
As you grow older, strength equals health.
To be healthy, you need to be strong.
To be strong, you train for strength.
Basic compound exercises - progressive
workouts - goal setting - concentration -
and focus.
They work every time - for everyone - at
every age.
Yours in strength,
Brooks Kubik
P.S. For more information about successful
training for older Dinos, grab Gray Hair and
Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses are
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Lift for today,
tomorrow and every day of your life." - Brooks
Kubik
**********************************************************************************
How Long Should You Rest Between Heavy Singles?
Hail to the Dinosaurs!
Jeff H. asked a good question in response
to my recent emails about single rep
training.
"How long should you rest between heavy
singles?" he asked.
I get this question a lot. I think it's because
there are so many silly things out there from
the muscle media world where they encourage
trainees to bounce from set to set as fast as
possible in order to "get a pump."
But when you're doing heavy singles, you're
not trying to get a pump.
In fact, a pump is the last thing you want -
especially if you're doing a more technical
movement that involves balance, coordination
and technique - such as snatches or cleans.
A pump is the last thing an Olympic lifter
wants because it tightens his muscles and
throws off his coordination.
But back to the question.
If you're doing heavy singles, you need to
balance two things:
1. You need to rest long enough between
singles to be able to do full justice to the
next single.
BUT
2. You don't want to rest too long because if
you do, you'll start to cool off - and you'll also
run the risk of losing concentration and focus,
i.e., letting your mind wander.
There's a balance between these two competing
needs, and it varies from person to person.
It also varies from exercise to exercise. You may
need less rest between heavy singles in the clean
and press or the snatch than in the squat or the
deadlift.
It varies based on the time of year. Most of us
tend to train a bit faster when it's cold because
we need to work fast enough to stay warm. When
it's hot, the reverse is often true - we go a little
slower because it's harder to recover between
sets.
In terms of minutes, the bottom line is this:
1. Two or three minutes is about right for most of
us on most exercises.
2. Five minutes is about the longest time you
should rest between singles, and I would
limit a rest that long to squats or deadlifts.
3. For some exercises - old-school dumbbell
lifts and snatches or clean and jerks - on the
minute singles can be very effective.
a. Of course, that requires excellent technique.
If you go too fast and your technique breaks
down, that's not good.
4. If you find yourself rushing and missing
lifts, you're going too fast and you need to
slow down.
a. If you're rushing and missing your lifts,
you're defeating the whole purpose of
single rep training.
5. More important than exactly how long you
rest is what you do while you rest. Don't waste
your time yakking or chatting or checking your
monkey phone. Use it to visualize your next
lift.
a. The visualization drills in Dinosaur Training
are worth their weight in gold.
6. If you time it right, each lift will feel strong
and powerful - and the weight may actually
feel lighter from lift to lift.
7. At first, you can time yourself - but later on,
you'll be able to train without looking at the
clock. Your body will have developed it's own
internal training clock.
I hope that helps!
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 book that started the Dinosaur
Training revolution. If you don't have a copy,
grab it now:
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: "The important
thing is to do full justice to the next set or the
next lift." - Brooks Kubik
***********************************************************************************
Jeff H. asked a good question in response
to my recent emails about single rep
training.
"How long should you rest between heavy
singles?" he asked.
I get this question a lot. I think it's because
there are so many silly things out there from
the muscle media world where they encourage
trainees to bounce from set to set as fast as
possible in order to "get a pump."
But when you're doing heavy singles, you're
not trying to get a pump.
In fact, a pump is the last thing you want -
especially if you're doing a more technical
movement that involves balance, coordination
and technique - such as snatches or cleans.
A pump is the last thing an Olympic lifter
wants because it tightens his muscles and
throws off his coordination.
But back to the question.
If you're doing heavy singles, you need to
balance two things:
1. You need to rest long enough between
singles to be able to do full justice to the
next single.
BUT
2. You don't want to rest too long because if
you do, you'll start to cool off - and you'll also
run the risk of losing concentration and focus,
i.e., letting your mind wander.
There's a balance between these two competing
needs, and it varies from person to person.
It also varies from exercise to exercise. You may
need less rest between heavy singles in the clean
and press or the snatch than in the squat or the
deadlift.
It varies based on the time of year. Most of us
tend to train a bit faster when it's cold because
we need to work fast enough to stay warm. When
it's hot, the reverse is often true - we go a little
slower because it's harder to recover between
sets.
In terms of minutes, the bottom line is this:
1. Two or three minutes is about right for most of
us on most exercises.
2. Five minutes is about the longest time you
should rest between singles, and I would
limit a rest that long to squats or deadlifts.
3. For some exercises - old-school dumbbell
lifts and snatches or clean and jerks - on the
minute singles can be very effective.
a. Of course, that requires excellent technique.
If you go too fast and your technique breaks
down, that's not good.
4. If you find yourself rushing and missing
lifts, you're going too fast and you need to
slow down.
a. If you're rushing and missing your lifts,
you're defeating the whole purpose of
single rep training.
5. More important than exactly how long you
rest is what you do while you rest. Don't waste
your time yakking or chatting or checking your
monkey phone. Use it to visualize your next
lift.
a. The visualization drills in Dinosaur Training
are worth their weight in gold.
6. If you time it right, each lift will feel strong
and powerful - and the weight may actually
feel lighter from lift to lift.
7. At first, you can time yourself - but later on,
you'll be able to train without looking at the
clock. Your body will have developed it's own
internal training clock.
I hope that helps!
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 book that started the Dinosaur
Training revolution. If you don't have a copy,
grab it now:
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: "The important
thing is to do full justice to the next set or the
next lift." - Brooks Kubik
***********************************************************************************
My Favorite System of Single Rep Progression
Hail to the Dinosaurs!
Two quick notes, and then we'll talk iron.
1. The August-September Dino Files
We've been getting great feedback on the
August-September issue of Ther Dinosaur
Files. If you haven't already grabbed the
little monster, do it now:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
If you order the Kindle edition, please give
us a rating (hopefully 5 stars), and leave a
brief review on our Kindle page. They really
help.
And as always, shoot me an email and let
me know how you like this issue.
By the way, the October issue of The Dino
Files is just about ready to go - and it's
another great issue.
2. Back Issues of The Dinosaur Files
See the PDF downloads section on our
products page to grab back issues of
The Dinosaur Files. The information
is timeless, and you'll want to be sure
to read all of them:
http://www.brookskubik.com/products.html
We also have the last couple of issues available
in Kindle format if you prefer Kindle.
3. My Favorite System of Single Rep
Progression
I've had a lot of questions about progression
systems for single rep training, so I thought
I'd briefly review my favorite way of doing it.
As always, it's very simple - but very
effective.
Start by working up to one heavy single. Not
your maximum single, but a heavy one.
The next time you train that exercise, do
TWO heavy singles with the same weight
you used in your first workout.
In the next session where you train that
exercise, do THREE heavy singles with that
weight.
Continue until you are doing FIVE heavy
singles with that particular weight - and
then add five pounds, drop back to ONE
heavy single, and repeat the entire process.
Thus (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 2 top singles
Workout 3 - 3 top singles
Workout 4 - 4 top singles
Workout 5 - 5 top singles
That's how to do it using single progression.
You also can do it using double progression.
For double progression, you stay at the
same number of singles for two workouts -
and then add the additional single.
Double progression is slower, but it's a
very good way of doing things. It helps
build a strong foundation and prevents
burning out.
In other words (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 1 top single
Workout 3 - 2 top singles
Workout 4 - 2 top singles
Workout 5 - 3 top singles
Etc.
As I said, it's very simple - but very effective.
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 about single rep progression,
read my Doug Hepburn training course. He
loved heavy singles - and had some great
training programs to use with them:
http://www.brookskubik.com/doug_hepburn.html
My Hepburn course is also available in PDF
and Kindle editions. See the links in the PDF
and Kindle sections at our products page:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Think it
through, make a plan, chalk up, and
train." - Brooks Kubik
***********************************************************************************
Two quick notes, and then we'll talk iron.
1. The August-September Dino Files
We've been getting great feedback on the
August-September issue of Ther Dinosaur
Files. If you haven't already grabbed the
little monster, do it now:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
If you order the Kindle edition, please give
us a rating (hopefully 5 stars), and leave a
brief review on our Kindle page. They really
help.
And as always, shoot me an email and let
me know how you like this issue.
By the way, the October issue of The Dino
Files is just about ready to go - and it's
another great issue.
2. Back Issues of The Dinosaur Files
See the PDF downloads section on our
products page to grab back issues of
The Dinosaur Files. The information
is timeless, and you'll want to be sure
to read all of them:
http://www.brookskubik.com/products.html
We also have the last couple of issues available
in Kindle format if you prefer Kindle.
3. My Favorite System of Single Rep
Progression
I've had a lot of questions about progression
systems for single rep training, so I thought
I'd briefly review my favorite way of doing it.
As always, it's very simple - but very
effective.
Start by working up to one heavy single. Not
your maximum single, but a heavy one.
The next time you train that exercise, do
TWO heavy singles with the same weight
you used in your first workout.
In the next session where you train that
exercise, do THREE heavy singles with that
weight.
Continue until you are doing FIVE heavy
singles with that particular weight - and
then add five pounds, drop back to ONE
heavy single, and repeat the entire process.
Thus (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 2 top singles
Workout 3 - 3 top singles
Workout 4 - 4 top singles
Workout 5 - 5 top singles
That's how to do it using single progression.
You also can do it using double progression.
For double progression, you stay at the
same number of singles for two workouts -
and then add the additional single.
Double progression is slower, but it's a
very good way of doing things. It helps
build a strong foundation and prevents
burning out.
In other words (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 1 top single
Workout 3 - 2 top singles
Workout 4 - 2 top singles
Workout 5 - 3 top singles
Etc.
As I said, it's very simple - but very effective.
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 about single rep progression,
read my Doug Hepburn training course. He
loved heavy singles - and had some great
training programs to use with them:
http://www.brookskubik.com/doug_hepburn.html
My Hepburn course is also available in PDF
and Kindle editions. See the links in the PDF
and Kindle sections at our products page:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Think it
through, make a plan, chalk up, and
train." - Brooks Kubik
***********************************************************************************
Buried in Hate Mail
Hail to the Dinosaurs!
Yesterday's email focused on the idea
that when it comes to training, less is
more.
As in, the vast majority of trainees will
do better on short, hard, heavy,
abbreviated workouts and divided
training programs than on anything
else.
As in, most trainees will do best on two
or three workouts per week.
As in, most trainees will do best on
low volume, e.g., 5 x 5, or 5 x 5 plus
1 x 3 and 1 x 1, or (as I covered
yesterday) starting light and working
up to one top single for the day.
As in, it's much better to focus on a
small number of good exercises and work
them hard rather than do a wide variety
of exercises in order to "train the muscles
from all angles."
As in, abbreviated and ultra-abbreviated
workouts rock.
As in, keep your workouts short, simple,
hard and heavy - and make them
progressive - and stop worrying about
all the other stuff.
In response, I was buried in hate mail.
It's amazing how some things push
people's buttons.
One of those things is the idea that
short, simple, basic, old-fashioned
workouts work better than anything
else - and far better than the high
volume programs the muscle media
has been pushing since before I was
born - and that the most of the
"experts" are still pushing.
Anyhow, I got lectured, scolded, flamed,
insulted and trolled.
And a lot of people wrote in to tell
me that they didn't think I knew what
I was talking about.
Others wrote in with the ever popular
"I want to try it - but I just don't think it
will work" comment.
Which is sort of like Fox Mulder's famous
poster in the X-Files: "I WANT TO BELIEVE.
Well, this is about strength training, not
about extra-terrestrials, para-normal
phenomena and global conspiracies.
It's not about belief.
You can test this stuff.
You can give Dino-style strength training
an honest try and see what happens.
If it doesn't work, you can go back to your
current way of training. No big deal.
But if it works - if you end up getting the
best results of your life - and doing it with
LESS training than ever before - isn't that
something pretty darn valuable?
Perhaps even something transformative?
Or life changing?
So please - hold off on the hate mail.
Don't write and tell me all the reasons
why Dino Training won't work.
Instead, give it a try.
And then write and tell me about the
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. If you're a younger trainee, get started
on the path to training sanity with Dinosaur
Training: Lost Secrets of Strength and
Development:
http://www.brookskubik.com/dinosaur_training.html
Older trainees (age 35 and up) should also
grab 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 and Kindle
books and courses - are right here at
Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "You can think
of a 100 reasons why it won't work - or you
can give it a try and see for yourself."
- Brooks Kubik
***********************************************************************************
Yesterday's email focused on the idea
that when it comes to training, less is
more.
As in, the vast majority of trainees will
do better on short, hard, heavy,
abbreviated workouts and divided
training programs than on anything
else.
As in, most trainees will do best on two
or three workouts per week.
As in, most trainees will do best on
low volume, e.g., 5 x 5, or 5 x 5 plus
1 x 3 and 1 x 1, or (as I covered
yesterday) starting light and working
up to one top single for the day.
As in, it's much better to focus on a
small number of good exercises and work
them hard rather than do a wide variety
of exercises in order to "train the muscles
from all angles."
As in, abbreviated and ultra-abbreviated
workouts rock.
As in, keep your workouts short, simple,
hard and heavy - and make them
progressive - and stop worrying about
all the other stuff.
In response, I was buried in hate mail.
It's amazing how some things push
people's buttons.
One of those things is the idea that
short, simple, basic, old-fashioned
workouts work better than anything
else - and far better than the high
volume programs the muscle media
has been pushing since before I was
born - and that the most of the
"experts" are still pushing.
Anyhow, I got lectured, scolded, flamed,
insulted and trolled.
And a lot of people wrote in to tell
me that they didn't think I knew what
I was talking about.
Others wrote in with the ever popular
"I want to try it - but I just don't think it
will work" comment.
Which is sort of like Fox Mulder's famous
poster in the X-Files: "I WANT TO BELIEVE.
Well, this is about strength training, not
about extra-terrestrials, para-normal
phenomena and global conspiracies.
It's not about belief.
You can test this stuff.
You can give Dino-style strength training
an honest try and see what happens.
If it doesn't work, you can go back to your
current way of training. No big deal.
But if it works - if you end up getting the
best results of your life - and doing it with
LESS training than ever before - isn't that
something pretty darn valuable?
Perhaps even something transformative?
Or life changing?
So please - hold off on the hate mail.
Don't write and tell me all the reasons
why Dino Training won't work.
Instead, give it a try.
And then write and tell me about the
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. If you're a younger trainee, get started
on the path to training sanity with Dinosaur
Training: Lost Secrets of Strength and
Development:
http://www.brookskubik.com/dinosaur_training.html
Older trainees (age 35 and up) should also
grab 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 and Kindle
books and courses - are right here at
Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "You can think
of a 100 reasons why it won't work - or you
can give it a try and see for yourself."
- Brooks Kubik
***********************************************************************************
Which Is Best - 5, 10 or 20 Singles?
Hail to the Dinosaurs!
Here's an interesting question:
Hi Brooks,
I have read your books and I have
a question for you.
What method gave you the best
strength gains: doing 5 singles,
10 singles, or 20 singles after
warming up?
Phil
The answer is NONE OF THEM!
My very best gains came from
doing a series of progressively
heavier singles, working up to
ONE heavy single.
For example, starting at 135 in
the bottom position bench press,
and doing 135 x 1, 225 x 1, 315
x 1, 365 x 1, and 405 x 1.
Or starting at 125 in the barbell
clean and press and working up to
a top single with 270 or 275 for 1 -
making 20 pound jumps to get there.
125 x 1, 145 x 1, 165 x 1, 185 x 1,
205 x 1, 225 x 1, 245 x 1, 260 x 1
and 270 or 275 x 1.
I've done workouts where I did 5
heavy singles, or 10 heavy singles,
or 20 heavy singles, and they all
worked well - but the BEST program
I ever used was to work up to ONE
heavy single, and then stop.
I cover my exact workouts during this
period in Strength, Muscle and Power.
For details, grab a copy a copy:
http://www.brookskubik.com/strength_muscle_power.html
Looking back, I think I would have
done even better if I had tried a
program where I ran two programs in
different weeks - doing 5 heavy singles
one week, and one heavy single the next
week, and alternating from week to week.
Or where I used a program where I worked
up to one heavy single, and over time,
gradually worked up to five heavy singles.
But that, as they say, is another story -
and something we'll cover in another email.
If you're interested, see Dinosaur Training
Secrets, Vol. 3 - my course covering old
school progression methods:
http://www.brookskubik.com/dinosaur_secrets_03.html
It's also available in PDF and Kindle - see the
PDF and Kindle links at our products page:
http://www.brookskubik.com/products.html
The big takeaway is this: less is often (or
usually) (or almost always) better.
It takes much less training than you think
to make great gains.
And if you can get the job done with LESS
training, why do MORE?
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. Be sure to grab the August-September
issue of The Dinosaur Files in your choice of
PDF or Kindle edition:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.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 takes hard
work, intelligently applied, over a reasonable
period of time - but it doesn't mean you have
to live in the gym all day." - Brooks Kubik
***********************************************************************************
Here's an interesting question:
Hi Brooks,
I have read your books and I have
a question for you.
What method gave you the best
strength gains: doing 5 singles,
10 singles, or 20 singles after
warming up?
Phil
The answer is NONE OF THEM!
My very best gains came from
doing a series of progressively
heavier singles, working up to
ONE heavy single.
For example, starting at 135 in
the bottom position bench press,
and doing 135 x 1, 225 x 1, 315
x 1, 365 x 1, and 405 x 1.
Or starting at 125 in the barbell
clean and press and working up to
a top single with 270 or 275 for 1 -
making 20 pound jumps to get there.
125 x 1, 145 x 1, 165 x 1, 185 x 1,
205 x 1, 225 x 1, 245 x 1, 260 x 1
and 270 or 275 x 1.
I've done workouts where I did 5
heavy singles, or 10 heavy singles,
or 20 heavy singles, and they all
worked well - but the BEST program
I ever used was to work up to ONE
heavy single, and then stop.
I cover my exact workouts during this
period in Strength, Muscle and Power.
For details, grab a copy a copy:
http://www.brookskubik.com/strength_muscle_power.html
Looking back, I think I would have
done even better if I had tried a
program where I ran two programs in
different weeks - doing 5 heavy singles
one week, and one heavy single the next
week, and alternating from week to week.
Or where I used a program where I worked
up to one heavy single, and over time,
gradually worked up to five heavy singles.
But that, as they say, is another story -
and something we'll cover in another email.
If you're interested, see Dinosaur Training
Secrets, Vol. 3 - my course covering old
school progression methods:
http://www.brookskubik.com/dinosaur_secrets_03.html
It's also available in PDF and Kindle - see the
PDF and Kindle links at our products page:
http://www.brookskubik.com/products.html
The big takeaway is this: less is often (or
usually) (or almost always) better.
It takes much less training than you think
to make great gains.
And if you can get the job done with LESS
training, why do MORE?
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. Be sure to grab the August-September
issue of The Dinosaur Files in your choice of
PDF or Kindle edition:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.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 takes hard
work, intelligently applied, over a reasonable
period of time - but it doesn't mean you have
to live in the gym all day." - Brooks Kubik
***********************************************************************************
Squat and Deadlift Variations for Dinosaurs
Hail to the Dinosaurs!
I thought you'd enjoy some feedback from
other Dinos about squats and deadlifts and
how they've been training them:
Once a Week Works Great!
I'm squatting once a week and deadlifting
once a week.
Things are going pretty well at 42 years
old!
William B.
(Note: This is how I did it for many years,
and it works great. Brooks)
The Split Set System
I gave 20 rep squats a try 30 years ago.
Did them once a week, front squats later
in the week, and deadlifts every two weeks.
Worked up to 3 plates and a dime on each
side, weighing 225 at 6'4".
Today, two months shy of my 53rd birthday,
I've thought of rotating them in once every
four weeks with one caveat: I would do 4 sets
of 5 reps with very little rest between sets.
Maybe 15 seconds. Just enough to take the
bar off my back, re-position and re-tighten
my body.
The purists may scoff at this, but I've
found that my form starts to falter after 6
reps with heavy weight.
Jay K.
(Note: This was called "The Split Set System"
and was an old-school approach that some
trainees used for the 20-rep squat. It works
pretty well. Brooks)
Mixing It Up
I train every four or five days, using the Trap
Bar deadlift in each workout.
One day I go a bit heavier, and do 5 x 5,
starting light and adding weight each set.
Depending on how I feel that day, I may do
a total of 5 sets, 6 sets or 7 sets.
The other day, I go lighter, and on my final
set I try to do 10 to 12 reps. I always put
the Trap Bar down and re-set on every rep.
10 to 12 reps with a moderate weight gets
me breathing good.
Jim F.
(Note: This is a good way to do it. Some Dinos
like to do 5 x 5 one week and 20-rep sets the
next week. They've reported good results from
this sort of schedule. Brooks)
As you can see, there are many different ways
to get it done - but the ways that work all focus
on hard work, intelligently applied, with ample
time for recovery and recuperation.
How about YOU? What are you doing? Shoot
me an email and let me know.
Yours in strength,
Brooks Kubik
P.S. Be sure to grab the Dinosaur Files in
your choice of PDF or Kindle editions. It's
your number one source for real world,
no-nonsense training advice:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
P.S. 2. My other books and courses -
and links to my hard-copy, Kindle and
ODF books and courses - are right here
at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "It's all about
training, resting, and recovering." - Brooks
Kubik
***********************************************************************************
I thought you'd enjoy some feedback from
other Dinos about squats and deadlifts and
how they've been training them:
Once a Week Works Great!
I'm squatting once a week and deadlifting
once a week.
Things are going pretty well at 42 years
old!
William B.
(Note: This is how I did it for many years,
and it works great. Brooks)
The Split Set System
I gave 20 rep squats a try 30 years ago.
Did them once a week, front squats later
in the week, and deadlifts every two weeks.
Worked up to 3 plates and a dime on each
side, weighing 225 at 6'4".
Today, two months shy of my 53rd birthday,
I've thought of rotating them in once every
four weeks with one caveat: I would do 4 sets
of 5 reps with very little rest between sets.
Maybe 15 seconds. Just enough to take the
bar off my back, re-position and re-tighten
my body.
The purists may scoff at this, but I've
found that my form starts to falter after 6
reps with heavy weight.
Jay K.
(Note: This was called "The Split Set System"
and was an old-school approach that some
trainees used for the 20-rep squat. It works
pretty well. Brooks)
Mixing It Up
I train every four or five days, using the Trap
Bar deadlift in each workout.
One day I go a bit heavier, and do 5 x 5,
starting light and adding weight each set.
Depending on how I feel that day, I may do
a total of 5 sets, 6 sets or 7 sets.
The other day, I go lighter, and on my final
set I try to do 10 to 12 reps. I always put
the Trap Bar down and re-set on every rep.
10 to 12 reps with a moderate weight gets
me breathing good.
Jim F.
(Note: This is a good way to do it. Some Dinos
like to do 5 x 5 one week and 20-rep sets the
next week. They've reported good results from
this sort of schedule. Brooks)
As you can see, there are many different ways
to get it done - but the ways that work all focus
on hard work, intelligently applied, with ample
time for recovery and recuperation.
How about YOU? What are you doing? Shoot
me an email and let me know.
Yours in strength,
Brooks Kubik
P.S. Be sure to grab the Dinosaur Files in
your choice of PDF or Kindle editions. It's
your number one source for real world,
no-nonsense training advice:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
P.S. 2. My other books and courses -
and links to my hard-copy, Kindle and
ODF books and courses - are right here
at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "It's all about
training, resting, and recovering." - Brooks
Kubik
***********************************************************************************
Calling All Scottish Dinosaurs!
Hail to the Dinosaurs!
This is a special message for all of our many
Dinosaurs in Scotland.
One of our Canadian Dinos is going to visit
his family in Glascow this month.
He's looking for some good places to train
in Glascow or thereabouts.
He's also looking to head north and try his
hand at some of the traditional Scottish
lifting stones.
Perhaps the Inver Stone -or the Dinnie Stones -
or some of the other famous nature stones
in Scotland.
Anyhow, if you have any suggestions for
places to train - or if you'd like to email him
and arrange to train together - or if you'd
like to do some stonelifting with him - then
shoot me an email. I'll forward the info on
to him.
By the way, I've been to Scotland twice -
and would love to go back some day. It's
a beautiful country!
Yours in strength,
Brooks Kubik
***********************************************************************************
This is a special message for all of our many
Dinosaurs in Scotland.
One of our Canadian Dinos is going to visit
his family in Glascow this month.
He's looking for some good places to train
in Glascow or thereabouts.
He's also looking to head north and try his
hand at some of the traditional Scottish
lifting stones.
Perhaps the Inver Stone -or the Dinnie Stones -
or some of the other famous nature stones
in Scotland.
Anyhow, if you have any suggestions for
places to train - or if you'd like to email him
and arrange to train together - or if you'd
like to do some stonelifting with him - then
shoot me an email. I'll forward the info on
to him.
By the way, I've been to Scotland twice -
and would love to go back some day. It's
a beautiful country!
Yours in strength,
Brooks Kubik
***********************************************************************************
Training Frequency for 20-Rep Squats and Deadlifts
Hail to the Dinosaurs!
One quick note and then we'll talk iron.
1. The Dino Files
The Aug-Sept issue of The Dinosaur Files
is available in your choice of Kindle or PDF.
The Dinosaur Files is the best strength
training journal on the planet. Each issue
is jam-packed with real world, no-nonsense
training info, with articles by me and by
your fellow Dinos. Be sure to grab it!
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
2. Training Frequency for 20-Rep Squats
and Deadlifts
As promised yesterday, we're going to talk
a bit about training frequency for 20-rep
squats and deadlifts.
The traditional advice for the 20-rep breathing
squat was to do them 3x a week.
That worked fro some trainees, but for others
it was too much, too often.
So people began to experiment with differrent
training frequencies.
Peary Rader experimented with twice a week
breathing squat workouts back in the 1930's,
and found (to his surprise) that he gained just
as well on twice a week workouts as he did on
three times per week workouts.
Rader later wrote about this in Iron Man - and
urged trainees to give twice a week workouts
a try.
His article raised such an uproar that one of his
regular writers, Bradley J. Steiner, had to urge
readers to back off and show some respect.
"Watch what you say about Peary Rader and what
he knows about training," said Steiner. "He's my
editor, and those are fighting words!"
That was sometime in the late sixties or early
seventies. I remember reading Peary's article and
wondering if it would work.
Meanwhile, some trainees experimented with
training every five or six days on the 20-rep
deadlift.
The ones who did made terrific progress.
Peary Rader wrote about that, too - but most
trainees didn't listen.
Even today, they don't listen.
They think you need to train every day. Or hit
every muscle group (or exercise) three times
a week.
Or squat every day (that's popular now).
Or deadlift every day (that's also popular now).
Heck, someone out there probably thinks you
need to squat or deadlift every hour to make
gains.
But the bottom line is this:
1. You won't build strength and muscle if you
don't recover from your workouts.
2. Those 20-rep squats and deadlifts are very
demanding - and require more recovery time
than less strenuous programs.
3. Twice a week is better than three times a
week for 20-rep workouts.
a. And consider going heavy one day and not
so heavy the other day.
4. Once every four to six days is fine. In fact,
it may be best for most of us.
5. Ditto for once a week.
6. And remember, you can always do one or
two upper body only workouts, plus one workout
where you hit 20-rep squats or deadlifts each
week.
a. No, 6 is what I would do.
7. Note to older trainees: Rest and recovery
is more important for you than ever.
Hope that helps - and I'd love to hear from
you on this one. Send me some feedback!
Yours in strength,
Brooks Kubik
P.S. I cover leg and back specialization in
detail in Chalk and Sweat - and in Strength,
Muscle and Power:
Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
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: "Train hard, heavy
and serious - and smart!" - Brooks Kubik
***********************************************************************************
One quick note and then we'll talk iron.
1. The Dino Files
The Aug-Sept issue of The Dinosaur Files
is available in your choice of Kindle or PDF.
The Dinosaur Files is the best strength
training journal on the planet. Each issue
is jam-packed with real world, no-nonsense
training info, with articles by me and by
your fellow Dinos. Be sure to grab it!
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
2. Training Frequency for 20-Rep Squats
and Deadlifts
As promised yesterday, we're going to talk
a bit about training frequency for 20-rep
squats and deadlifts.
The traditional advice for the 20-rep breathing
squat was to do them 3x a week.
That worked fro some trainees, but for others
it was too much, too often.
So people began to experiment with differrent
training frequencies.
Peary Rader experimented with twice a week
breathing squat workouts back in the 1930's,
and found (to his surprise) that he gained just
as well on twice a week workouts as he did on
three times per week workouts.
Rader later wrote about this in Iron Man - and
urged trainees to give twice a week workouts
a try.
His article raised such an uproar that one of his
regular writers, Bradley J. Steiner, had to urge
readers to back off and show some respect.
"Watch what you say about Peary Rader and what
he knows about training," said Steiner. "He's my
editor, and those are fighting words!"
That was sometime in the late sixties or early
seventies. I remember reading Peary's article and
wondering if it would work.
Meanwhile, some trainees experimented with
training every five or six days on the 20-rep
deadlift.
The ones who did made terrific progress.
Peary Rader wrote about that, too - but most
trainees didn't listen.
Even today, they don't listen.
They think you need to train every day. Or hit
every muscle group (or exercise) three times
a week.
Or squat every day (that's popular now).
Or deadlift every day (that's also popular now).
Heck, someone out there probably thinks you
need to squat or deadlift every hour to make
gains.
But the bottom line is this:
1. You won't build strength and muscle if you
don't recover from your workouts.
2. Those 20-rep squats and deadlifts are very
demanding - and require more recovery time
than less strenuous programs.
3. Twice a week is better than three times a
week for 20-rep workouts.
a. And consider going heavy one day and not
so heavy the other day.
4. Once every four to six days is fine. In fact,
it may be best for most of us.
5. Ditto for once a week.
6. And remember, you can always do one or
two upper body only workouts, plus one workout
where you hit 20-rep squats or deadlifts each
week.
a. No, 6 is what I would do.
7. Note to older trainees: Rest and recovery
is more important for you than ever.
Hope that helps - and I'd love to hear from
you on this one. Send me some feedback!
Yours in strength,
Brooks Kubik
P.S. I cover leg and back specialization in
detail in Chalk and Sweat - and in Strength,
Muscle and Power:
Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
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: "Train hard, heavy
and serious - and smart!" - Brooks Kubik
***********************************************************************************
A New Twist on 20 Rep Squats
Hail to the Dinosaurs!
One quick note, and then we'll talk iron.
1. The Dinosaur Files
The Aug-Sept issue of the Dinosaur Files is
available in your choice of Kindle or PDF
format.
Go here to grab the little monster:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
If you grab the Kindle edition, please
post a 5 star review for us - and leave
a one or two line review. The reviews
really help us.
And, as always, pls shoot me an email
and let me know how you like this issue!
2. A New Twist on 20 Rep Squats
I started the morning with an email from
one of our long-time Dinos - who had a
very interesting question:
Hi Brooks,
Can you write about what modifications an
older Dinosaur would use to be able to do
breathing squats with a Trap Bar?
Thank you for all your advice, support and
motivation. I'm in the best over-all shape
and health of my life, and your no-nonsense
approach is a big reason why!
Zail K.
Thanks for your kind words, Zail. It's always
good to hear from you.
Many older Dinos prefer to use the Trap Bar
for their lower body training. It's often easier
and more forgiving for them than a squat bar.
So your question is a natural.
There are at least three different ways to do
breathing squats with a Trap Bar.
1. 20 Non-Stop Reps
You can hold the bar in your hands for the full
20 reps without letting go or putting it down.
The problem with this approach is that your grip
will usually give out before you finish the set.
You could use straps, but even so, there's another
important consideration - you need to make sure
you perform each rep in perfect form, with a flat
back.
Most guys who do 20 non-stop reps will start to
round their back - and that's no good, especially
for an older Dino.
I prefer to lower the bar - not drop it, but lower
it - re-set, and then perform the next rep.
Which leads us to . . .
2. 20 Singles
This is my preferred way of doing high rep deadlifts.
You break the set of 20 reps into 20 singles - and
do each one in perfect form.
This works well with breathing deadlifts because it
lets you focus on plenty of deep breathing on each
rep.
And that leads us to . . .
3. The Breathing Part
You can lower the bar to the floor, stand up and do
your breathing, and then do the next rep, lower the
bar, stand up and repeat.
Or - you can can complete the rep and do your
breathing with the bar in your hands.
I prefer the latter - because it means you're doing
a heavy shrug with each breath.
Deep breathing with a bar in your hands will work
your lungs to the max - as well as hitting pretty much
everything else.
It's a stand on your feet, total body, muscle mass
and strength building classic.
Also, note that you can do one deadlift followed
by one or two shrugs with the bar in your hands -
lower the bar - let go, sand up and take another
5 or 6 deep breaths before the next rep. That's
actually a very practical and effective way of
doing it.
After your deadlifts, so a set of LIGHT breathing
pull-overs - or maybe two or three sets!
4. Training frequency
We'll cover training frequency tomorrow - be
looking for it!
Yours in strength,
Brooks Kubik
P.S. For more about result-producing and effective
workouts for older Dinos, grab Gray Hair and
Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Older and smarter
can mean older and stronger." - Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk iron.
1. The Dinosaur Files
The Aug-Sept issue of the Dinosaur Files is
available in your choice of Kindle or PDF
format.
Go here to grab the little monster:
Kindle edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016-kindle.html
PDF edition
http://www.brookskubik.com/dinosaurfiles_augustseptember2016.html
If you grab the Kindle edition, please
post a 5 star review for us - and leave
a one or two line review. The reviews
really help us.
And, as always, pls shoot me an email
and let me know how you like this issue!
2. A New Twist on 20 Rep Squats
I started the morning with an email from
one of our long-time Dinos - who had a
very interesting question:
Hi Brooks,
Can you write about what modifications an
older Dinosaur would use to be able to do
breathing squats with a Trap Bar?
Thank you for all your advice, support and
motivation. I'm in the best over-all shape
and health of my life, and your no-nonsense
approach is a big reason why!
Zail K.
Thanks for your kind words, Zail. It's always
good to hear from you.
Many older Dinos prefer to use the Trap Bar
for their lower body training. It's often easier
and more forgiving for them than a squat bar.
So your question is a natural.
There are at least three different ways to do
breathing squats with a Trap Bar.
1. 20 Non-Stop Reps
You can hold the bar in your hands for the full
20 reps without letting go or putting it down.
The problem with this approach is that your grip
will usually give out before you finish the set.
You could use straps, but even so, there's another
important consideration - you need to make sure
you perform each rep in perfect form, with a flat
back.
Most guys who do 20 non-stop reps will start to
round their back - and that's no good, especially
for an older Dino.
I prefer to lower the bar - not drop it, but lower
it - re-set, and then perform the next rep.
Which leads us to . . .
2. 20 Singles
This is my preferred way of doing high rep deadlifts.
You break the set of 20 reps into 20 singles - and
do each one in perfect form.
This works well with breathing deadlifts because it
lets you focus on plenty of deep breathing on each
rep.
And that leads us to . . .
3. The Breathing Part
You can lower the bar to the floor, stand up and do
your breathing, and then do the next rep, lower the
bar, stand up and repeat.
Or - you can can complete the rep and do your
breathing with the bar in your hands.
I prefer the latter - because it means you're doing
a heavy shrug with each breath.
Deep breathing with a bar in your hands will work
your lungs to the max - as well as hitting pretty much
everything else.
It's a stand on your feet, total body, muscle mass
and strength building classic.
Also, note that you can do one deadlift followed
by one or two shrugs with the bar in your hands -
lower the bar - let go, sand up and take another
5 or 6 deep breaths before the next rep. That's
actually a very practical and effective way of
doing it.
After your deadlifts, so a set of LIGHT breathing
pull-overs - or maybe two or three sets!
4. Training frequency
We'll cover training frequency tomorrow - be
looking for it!
Yours in strength,
Brooks Kubik
P.S. For more about result-producing and effective
workouts for older Dinos, grab Gray Hair and
Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Older and smarter
can mean older and stronger." - Brooks Kubik
***********************************************************************************
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