Hail to the Dinosaurs!
I wanted to put a quick note out to The Dino
Nation that there there will be a price increase
on John Wood's "Iron League" website effective
tomorrow (March 1st, 2017).
However, if you join today, you can lock in the
current rate for as long as you are a member.
In The Iron League, you'll find all FIVE of my
Dinosaur Training DVDs (which are no longer for
sale), issues of Peary Rader's classic Iron Man
magazine, Power Rack training, feats of strength,
sandbag lifting, thick bars, sledge hammer training,
rope climbing and pretty much any kind of training
a Dino could ask for.
There is also a large selection of books and courses
on wrestling, boxing, judo and jiu-jitsu which should
also be of tremendous interest to Dinos.
My advice is to join on immediately, and you can do
so right here:
http://www.ironleague.com
Yours in strength,
Brooks Kubik
***********************************************************************************
John Grimek's No. 1 Exercise!
Hail to the Dinosaurs!
Two quick notes, and then we'll talk
training.
1. The Dinosaur Files.
Here's the link to the January issue of the
Dinosaur Files in PDF:
http://www.brookskubik.com/dinosaurfiles-february2017.html
We'll get the Kindle edition up as soon
as we can, since so many of you are
Kindle fans.
This issue comes with three bonus
features. Let me know how you like
them.
2. 22 and Counting!
Speaking of Kindle, we offer 22 Kindle
books and courses. Here's the complete
list:
http://www.brookskubik.com/kindle.html
3. John Grimek's No. 1 Exercise!
And now, let's talk training.
For some reason, the most common question
on Internet strength training forums is this:
"If you could do just ONE exercise, what would
it be, and why?"
The most common answers are:
1. Squats -- because "they're the best exercise
for all-around strength and muscle mass."
2. Deadlifts -- because "they're even better than
squats and you can do them even if you don't
have squat stands or a power rack."
3. Trap Bar deadlifts -- because "they're a cross
between a deadlift and a squat."
4. The pec deck -- because -- sorry, just kidding,
no one actually says this.
a. Thank goodness.
b. Although some people probably think it.
5. The clean and press -- because "it works all
of the muscles."
Those are all good answers (other than no. 4).
But what would John Grimek have said?
We actually KNOW what he would have said
because he once wrote an article about it.
Grimek was hands-down a fan of the clean and
press.
In Grimek's opinion, if you could only do one
exercise, you should do the clean and press.
He believed the clean and press would give
you a great total body workout.
Grimek followed his usual pattern of suggesting
that you start light, add weight from set to set,
and drop the reps as you added weight.
Thus, you might do something like this:
50 x 10 (light warm-up)
100 x 10
120 x 8
130 x 8
140 x 7
150 x 6
160 x 5
170 x 3
180 x 2
190 x 1
200 x 1 (if you're feeling strong that day)
If you want to focus more on strength and
power do lower reps -- something like
5/4/3/2/1 or 5 x 3 or 8 x 2 -- or singles.
Anyhow, that was John Grimek's answer --
and I tend to agree with him!
What do YOU think? Shoot me an email and
let me know.
Yours in strength,
Brooks Kubik
P.S. I cover the military press in The Dinosaur
Training Military Press and Shoulder Power
Course:
Hard-copy
http://www.brookskubik.com/militarypress_course.html
Kindle e-book
http://www.brookskubik.com/militarypress_kindle.html
PDF
See the links to our PDF courses:
http://www.brookskubik.com/products.html
P.S. 2. You'll also enjoy the Training Secrets of
John Grimek:
Hard-copy
http://www.brookskubik.com/johngrimek_course.html
Kindle e-book
http://www.brookskubik.com/grimektraining_kindle.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: "Load the bar, lift the
bar, and repeat. It's not rocket science."
-- Brooks Kubik
***********************************************************************************
Two quick notes, and then we'll talk
training.
1. The Dinosaur Files.
Here's the link to the January issue of the
Dinosaur Files in PDF:
http://www.brookskubik.com/dinosaurfiles-february2017.html
We'll get the Kindle edition up as soon
as we can, since so many of you are
Kindle fans.
This issue comes with three bonus
features. Let me know how you like
them.
2. 22 and Counting!
Speaking of Kindle, we offer 22 Kindle
books and courses. Here's the complete
list:
http://www.brookskubik.com/kindle.html
3. John Grimek's No. 1 Exercise!
And now, let's talk training.
For some reason, the most common question
on Internet strength training forums is this:
"If you could do just ONE exercise, what would
it be, and why?"
The most common answers are:
1. Squats -- because "they're the best exercise
for all-around strength and muscle mass."
2. Deadlifts -- because "they're even better than
squats and you can do them even if you don't
have squat stands or a power rack."
3. Trap Bar deadlifts -- because "they're a cross
between a deadlift and a squat."
4. The pec deck -- because -- sorry, just kidding,
no one actually says this.
a. Thank goodness.
b. Although some people probably think it.
5. The clean and press -- because "it works all
of the muscles."
Those are all good answers (other than no. 4).
But what would John Grimek have said?
We actually KNOW what he would have said
because he once wrote an article about it.
Grimek was hands-down a fan of the clean and
press.
In Grimek's opinion, if you could only do one
exercise, you should do the clean and press.
He believed the clean and press would give
you a great total body workout.
Grimek followed his usual pattern of suggesting
that you start light, add weight from set to set,
and drop the reps as you added weight.
Thus, you might do something like this:
50 x 10 (light warm-up)
100 x 10
120 x 8
130 x 8
140 x 7
150 x 6
160 x 5
170 x 3
180 x 2
190 x 1
200 x 1 (if you're feeling strong that day)
If you want to focus more on strength and
power do lower reps -- something like
5/4/3/2/1 or 5 x 3 or 8 x 2 -- or singles.
Anyhow, that was John Grimek's answer --
and I tend to agree with him!
What do YOU think? Shoot me an email and
let me know.
Yours in strength,
Brooks Kubik
P.S. I cover the military press in The Dinosaur
Training Military Press and Shoulder Power
Course:
Hard-copy
http://www.brookskubik.com/militarypress_course.html
Kindle e-book
http://www.brookskubik.com/militarypress_kindle.html
See the links to our PDF courses:
http://www.brookskubik.com/products.html
P.S. 2. You'll also enjoy the Training Secrets of
John Grimek:
Hard-copy
http://www.brookskubik.com/johngrimek_course.html
Kindle e-book
http://www.brookskubik.com/grimektraining_kindle.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: "Load the bar, lift the
bar, and repeat. It's not rocket science."
-- Brooks Kubik
***********************************************************************************
Does Your Training Make You feel Better?
Hail to the Dinosaurs!
Twp quick notes, and then we'll talk training.
1. The February Dino Files
Is now available in PDF format - and you can
grab the little monster right here:
http://www.brookskubik.com/dinosaurfiles-february2017.html
This month's issue comes with three special
bonuses. Let me know how you like them!
2. The Complete List
Second, here's a link to all 22 of my Dinosaur
Training e-books on Kindle:
http://www.brookskubik.com/kindle.html
Note that you do NOT need a Kindle
device to read these. There's a free
downloadable app from Amazon that
let's you read Kindle books on any
device.
3. Does Your Training Make You Feel
Better?
Does your training make you feel better?
If memory serves me correctly, Peary Rader
wrote an article or editorial using this title
sometime back in the 1970's or early 1980's.
(Or perhaps it was someone else who wrote
for IronMan back then.)
The point is, the question was asked -- and
the man who asked the question noted that
a great many bodybuilding champions were
severely over-trained, dehydrated, run-down,
tired, sickly and ill as they approached their
big contests.
This was the result of over-training combined
with starvation dieting - and for some men,
the result of living almost entirely on food
supplements.
They ate and trained this way because they
were trying to show as much definition as
possible in the contest.
And the same thing happened over and
over again.
They would catch colds and other minor
ailments, and they often felt pretty puny
even though they looked as if they were
the picture of health.
The writer even suggested that at most
contests, the folks in the audience were
actually far healthier than the men on
the stage.
So Peary Rader (or whoever it was) suggested
that the average trainee would do much better
by training hard but NOT over-training -- and
by working to build a well-developed and
muscular physique but NOT strive for the
extreme definition you see in a bodybuilding
contest -- and by following a healthy diet but
NOT a pre-contest starvation diet.
The idea was to BE strong, LOOK strong and
FEEL strong.
That was a good goal then, and it's a good goal
today.
You get there with sane, sensible training and
sane, sensible diet and nutrition.
That's how I've been training for most of my
life.
And today, at 60 years of age, I can honestly
say that I feel pretty darn good. And it's the
result of how I train and how I eat.
One of my goals is to see the day when every
Dino of any age can say the very same thing --
that he or she feels GREAT -- and that it's the
result of a sane, sensible, common sense
approach to diet, nutrition and training.
And the good news is this -- we're getting
there! The Dinos are doing a terrific job --
and setting a great example for everyone
else.
Anyhow, I trained yesterday, and it felt great.
And I feel great right now. I hope you feel
the same.
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 the training aspect in my various books
and courses -- and in the Dinosaur Files journal --
and I cover the diet and nutrition aspect in Knife,
Fork, Muscle. Go here to grab a copy:
http://www.brookskubik.com/dinosaur_nutrition.html
P.S. 2. If you're not sure where to start, try Dinosaur
Training, Strength, Muscle and Power or (if you're
age 35 or wiser) Gray Hair and Black Iron. You
can find them right here:
http://www.brookskubik.com/products.html
3. Thought for the Day: "Look strong, be
strong, feel strong." -- Brooks Kubik
***********************************************************************************
Twp quick notes, and then we'll talk training.
1. The February Dino Files
Is now available in PDF format - and you can
grab the little monster right here:
http://www.brookskubik.com/dinosaurfiles-february2017.html
This month's issue comes with three special
bonuses. Let me know how you like them!
2. The Complete List
Second, here's a link to all 22 of my Dinosaur
Training e-books on Kindle:
http://www.brookskubik.com/kindle.html
Note that you do NOT need a Kindle
device to read these. There's a free
downloadable app from Amazon that
let's you read Kindle books on any
device.
3. Does Your Training Make You Feel
Better?
Does your training make you feel better?
If memory serves me correctly, Peary Rader
wrote an article or editorial using this title
sometime back in the 1970's or early 1980's.
(Or perhaps it was someone else who wrote
for IronMan back then.)
The point is, the question was asked -- and
the man who asked the question noted that
a great many bodybuilding champions were
severely over-trained, dehydrated, run-down,
tired, sickly and ill as they approached their
big contests.
This was the result of over-training combined
with starvation dieting - and for some men,
the result of living almost entirely on food
supplements.
They ate and trained this way because they
were trying to show as much definition as
possible in the contest.
And the same thing happened over and
over again.
They would catch colds and other minor
ailments, and they often felt pretty puny
even though they looked as if they were
the picture of health.
The writer even suggested that at most
contests, the folks in the audience were
actually far healthier than the men on
the stage.
So Peary Rader (or whoever it was) suggested
that the average trainee would do much better
by training hard but NOT over-training -- and
by working to build a well-developed and
muscular physique but NOT strive for the
extreme definition you see in a bodybuilding
contest -- and by following a healthy diet but
NOT a pre-contest starvation diet.
The idea was to BE strong, LOOK strong and
FEEL strong.
That was a good goal then, and it's a good goal
today.
You get there with sane, sensible training and
sane, sensible diet and nutrition.
That's how I've been training for most of my
life.
And today, at 60 years of age, I can honestly
say that I feel pretty darn good. And it's the
result of how I train and how I eat.
One of my goals is to see the day when every
Dino of any age can say the very same thing --
that he or she feels GREAT -- and that it's the
result of a sane, sensible, common sense
approach to diet, nutrition and training.
And the good news is this -- we're getting
there! The Dinos are doing a terrific job --
and setting a great example for everyone
else.
Anyhow, I trained yesterday, and it felt great.
And I feel great right now. I hope you feel
the same.
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 the training aspect in my various books
and courses -- and in the Dinosaur Files journal --
and I cover the diet and nutrition aspect in Knife,
Fork, Muscle. Go here to grab a copy:
http://www.brookskubik.com/dinosaur_nutrition.html
P.S. 2. If you're not sure where to start, try Dinosaur
Training, Strength, Muscle and Power or (if you're
age 35 or wiser) Gray Hair and Black Iron. You
can find them right here:
http://www.brookskubik.com/products.html
3. Thought for the Day: "Look strong, be
strong, feel strong." -- Brooks Kubik
***********************************************************************************
First Feedback on the February Dino Files
Hail to the Dinosaurs!
The first feedback on the February
issue of the Dinosaur Files comes
from one of our many Scottish
Dinos, Ruiseart Alcorn.
Here's what he had to say:
Hey Brooks,
I grabbed the PDF version of the Dino
Files last night. (I normally get the
Kindle version, but I was too excited
to wait for it), and I've just finished
it.
Great stuff! I loved every moment
of it!
I particularly enjoyed your piece
about the new Dino Dungeon, and
I loved the wee videos.
I'm now fired up to do my workout,
which I'll start in about one hour.
Cheers,
Ruiseart
Thanks, Ruiseart - I'm glad you enjoyed
this month's issue - including the special
bonus videos!
Everyone else - if you haven't grabbed
your copy of the February Dino Files,
here's the link for the PDF edition:
http://www.brookskubik.com/dinosaurfiles-february2017.html
If you grab the little monster, please
be sure to send a brief note with your
comments and feedback. We love to
hear from you!
Yours in strength,
Brooks Kubik
***********************************************************************************
The first feedback on the February
issue of the Dinosaur Files comes
from one of our many Scottish
Dinos, Ruiseart Alcorn.
Here's what he had to say:
Hey Brooks,
I grabbed the PDF version of the Dino
Files last night. (I normally get the
Kindle version, but I was too excited
to wait for it), and I've just finished
it.
Great stuff! I loved every moment
of it!
I particularly enjoyed your piece
about the new Dino Dungeon, and
I loved the wee videos.
I'm now fired up to do my workout,
which I'll start in about one hour.
Cheers,
Ruiseart
Thanks, Ruiseart - I'm glad you enjoyed
this month's issue - including the special
bonus videos!
Everyone else - if you haven't grabbed
your copy of the February Dino Files,
here's the link for the PDF edition:
http://www.brookskubik.com/dinosaurfiles-february2017.html
If you grab the little monster, please
be sure to send a brief note with your
comments and feedback. We love to
hear from you!
Yours in strength,
Brooks Kubik
***********************************************************************************
"Tell Me More!" He Said
Hail to the Dinosaurs!
Yesterday we released the February
issue of the Dinosaur Files in PDF
format - and we mentioned that
this issue has three special bonus
features.
In response, we got flooded with
emails asking about the bonus
features.
"What are they?"
"How do I get them?"
"Tell me more!"
So here's a link to a Blog Post that
tells you more about the bonuses:
http://dinosaurtraining.blogspot.com/2017/02/the-february-dinosaur-files-with.html
The blog post also gives you the
complete Table of Contents for
the February issue.
And here's the order link for the
February issue:
http://www.brookskubik.com/dinosaurfiles-february2017.html
If you've already ordered this month's
issue, THANK YOU AND HAPPY
READING! Let me know how you
like the little monster - including
the bonus features.
Yours in strength,
Brooks Kubik
***********************************************************************************
Yesterday we released the February
issue of the Dinosaur Files in PDF
format - and we mentioned that
this issue has three special bonus
features.
In response, we got flooded with
emails asking about the bonus
features.
"What are they?"
"How do I get them?"
"Tell me more!"
So here's a link to a Blog Post that
tells you more about the bonuses:
http://dinosaurtraining.blogspot.com/2017/02/the-february-dinosaur-files-with.html
The blog post also gives you the
complete Table of Contents for
the February issue.
And here's the order link for the
February issue:
http://www.brookskubik.com/dinosaurfiles-february2017.html
If you've already ordered this month's
issue, THANK YOU AND HAPPY
READING! Let me know how you
like the little monster - including
the bonus features.
Yours in strength,
Brooks Kubik
***********************************************************************************
The February Dinosaur Files - With Special Bonus Features!
-->
Hail to the Dinosaurs!
Yours in strength,
Hail to the Dinosaurs!
We just released the February issue of The Dinosaur Files in
PDF format. We’ll release the Kindle edition as soon as possible – along with
(get this) a hard-copy edition printed and shipped to you by Amazon.
That means you can grab The Dinosaur Files in whatever
format you prefer: PDF, Kindle or hard-copy.
It’s like barbells, dumbbells and kettlebells. They’re all
iron, they all work, and they’re all good – and you can choose whichever one
you prefer.
SPECIAL BONUSES FOR YOU!
SPECIAL BONUSES FOR YOU!
The February issue features something new and exciting for
you. We’re going to begin including several bonus items in each issue of the
Dinosaur Files. They may be links to short videos, photos, PDF’s or audio Files
supplementing and expanding our regular articles.
For example, if I’m talking about how to perform a
particular exercise, I may include a link to a short video that shows you
exactly what to do and how to do it.
If we’re covering a particular old-time strongman, I may
include a link to a short biography of him – or to a rare photo or video of
him.
Or I may give you a link to a downloadable workout – or to
an old, long forgotten article or training course.
We may even include a short audio-file or a commercial-free,
mini-podcast.
The possibilities are endless.
Modern technology let’s us do all of these things – and
doing them is going to make the Dinosaur Files even more of a goldmine of
training information and iron game history.
The February issue has not one, not two, but THREE special
bonuses – and I know you’re going to like them.
It’s more work for us, but it’s well worth it – because it’s
our way of saying THANK YOU to our loyal readers around the world.
TAKE A LOOK AT THE
TABLE OF CONTENTS!
And speaking of goldmines, check out the Table of Contents
for the February issue of the Dinosaur Files:
FEBRUARY 2017
DINOSAUR FILES
TABLE OF CONTENTS
Something New and Different for You!
by Brooks
Kubik
Hail to the Dinosaurs!
by Brooks
Kubik
Mesozoic Mail
by The
Dinosaurs
The World
Wide Dinosaur Revolution – Stem cells for Aging Joints? – The Best Place to
Train – Welcome Back to the Real World of Training! – Another Vote for Home Gym
Training – Dino Dave’s House of Pain – First Things First – Viking Feedback –
Interested in Old School Olympic Lifting – When Too Much Exercise Can Be Fatal
– A Training Update from Scotland
Jurassic Jottings
by Brooks
Kubik
Ray Van
Cleef’s Treasure Hunt - $8.92 Per Rep – An Amazing Old-School Strongman – Can
You Match These Feats of Shoulder Strength? – Sets and Reps for Great Gains –
Iron League Updates – Wanted: Feedback from Dinos! – Tommy Kono Visits Muscle
Beach – The Strongest Waiter in the World – Dinosaur Training on Instagram! –
Grimek and Stanko Were Snackers! – My Search for a New Gym (Part 1) – The
Strongest Man in the Midwest – John Grimek’s Secret of a Small Waist – My
Search for a New Gym (Part 2) – Harry Paschall’s Favorite Exercise – Shrugs for
a Bigger Squat – The Easy Way to Train – The Complete List
The New Dinosaur Dungeon
by Brooks
Kubik
Barbells by Moonlight
by Brooks
Kubik
Build Old School Pulling Power with Tommy Kono
by Brooks
Kubik
Answers to Your Training Questions
by Brooks
Kubik
Squats,
Sore Knees and Programing for an Older Dino – Military Press vs. Push Press:
Which Is Better?
A Simple Fix for Pain-Free and Effective Front Squats
by Brooks
Kubik
The Best Place I Ever Trained
by the
Dinosaurs
My Experience with Abbreviated Training
by Michael
Salvagno
My Training Plan for 2017
by Peter
Yates
Training Injuries and How to Avoid Them
by Brooks
Kubik
The Wrap-Up
by Brooks
Kubik
As you can see, it’s another outstanding issue, filled with
terrific training articles and the kind of no-nonsense, old-school approach
that you’ve come to expect in each and every issue of The Dinosaur Files!
ORDER NOW!
Go here to grab the February 2017 Dinosaur Files in PDF
format with immediate electronic delivery:
Yours in strength,
Brooks Kubik
How to Train Like a Champion
Hail to the Dinosaurs!
Things are hopping faster than 37 jackalopes
today - so let's get right into the important
stuff!
1. The Dinosaur Files
The February issue of the Dinosaur Files is
almost ready to go - with some great new
features - so be looking for an email with
the links very soon.
In the meantime, if you missed the January
issue, grab it now. It's available in PDF, KIndle
or (something new) a printed edition mailed
to you directly by Amazon:
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The Complete List
We have 22 books and courses in the
Kindle bookstore now. Here's the
complete list:
http://www.brookskubik.com/kindle.html
Even if you have the books in hard copy
or in e-book format, go over to the Kindle
pages and rank the reviews. Ranking the
reviews helps newbies choose Dino
Training over muscle pumping
silliness.
And, of course, feel free to post a
review of your own. They really
help us.
3. How to Train Like a Champion
And now, let's talk training -- as in,
real world, championship training.
Back in 1952, a young man named Tom
was working as a cook in the army. He
was based in California and was slated
to be sent to Korea.
He thought he would probably die in Korea,
because this was during the Korean War,
and the North Koreans were using US
Army cooks for target practice.
They figured that they'd demoralize the
Americans by shooting all their cooks.
So Tom practiced his cooking -- and his
shooting. By then, all the cooks in the
army were carrying rifles while they did
their cooking.
But he also practiced something else.
Weightlifting.
And he was pretty darn good at it.
Good enough to win the USA National
championships and qualify for the 1952
Olympic Games in Helsinki.
So instead of going to Korea, Tom went
to the Olympics -- where he won a gold
medal.
Yes, I'm talking about Tommy Kono -- one
of the greatest weightlifters of all time.
But here's the important thing.
Tommy Kono had very limited time for
training. The Army didn't let him train
all day. He had to do his regular Army
job and Army PT and everything else a
soldier does.
So he developed something he called
Quality Training.
He trained just 3 or 4 times a week for no
more than 90 minutes per workout.
But he made every minute count.
He focused on squats, front squats, military
presses, squat cleans, squat snatches and
jerks.
He didn't do anything else because he didn't
have time to do anything else. He focused on
the important stuff -- and he trained it very,
very hard.
He coupled that with unshakable, iron
determination to be the best in the world.
And when he trained, he trained with zen-like
powers of concentration.
And it worked. He ended up winning six World
Championships, three Pan-American titles,
two Olympic gold medals and an Olympic
silver medal.
He set official World records in four different
weight classes: 148, 165, 181 and 198.
Tommy Kono proved that Quality Training
works.
You can do the very same thing. Follow the
abbreviated and ultra-abbreviated training
programs in my books and courses -- train
with focus and passion -- and the results will
astonish 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. Dinosaur Training Secrets, Vol. 1, gives you
some terrific abbreviated and ultra-abbreviated
workouts -- and tons of other great tips about
championship training:
Hard copy
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
PDF
See the links to PDF books and courses at our
products page:
http://www.brookskubik.com/products.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 train,
train like a champion." -- Brooks Kubik
***********************************************************************************
Things are hopping faster than 37 jackalopes
today - so let's get right into the important
stuff!
1. The Dinosaur Files
The February issue of the Dinosaur Files is
almost ready to go - with some great new
features - so be looking for an email with
the links very soon.
In the meantime, if you missed the January
issue, grab it now. It's available in PDF, KIndle
or (something new) a printed edition mailed
to you directly by Amazon:
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The Complete List
We have 22 books and courses in the
Kindle bookstore now. Here's the
complete list:
http://www.brookskubik.com/kindle.html
Even if you have the books in hard copy
or in e-book format, go over to the Kindle
pages and rank the reviews. Ranking the
reviews helps newbies choose Dino
Training over muscle pumping
silliness.
And, of course, feel free to post a
review of your own. They really
help us.
3. How to Train Like a Champion
And now, let's talk training -- as in,
real world, championship training.
Back in 1952, a young man named Tom
was working as a cook in the army. He
was based in California and was slated
to be sent to Korea.
He thought he would probably die in Korea,
because this was during the Korean War,
and the North Koreans were using US
Army cooks for target practice.
They figured that they'd demoralize the
Americans by shooting all their cooks.
So Tom practiced his cooking -- and his
shooting. By then, all the cooks in the
army were carrying rifles while they did
their cooking.
But he also practiced something else.
Weightlifting.
And he was pretty darn good at it.
Good enough to win the USA National
championships and qualify for the 1952
Olympic Games in Helsinki.
So instead of going to Korea, Tom went
to the Olympics -- where he won a gold
medal.
Yes, I'm talking about Tommy Kono -- one
of the greatest weightlifters of all time.
But here's the important thing.
Tommy Kono had very limited time for
training. The Army didn't let him train
all day. He had to do his regular Army
job and Army PT and everything else a
soldier does.
So he developed something he called
Quality Training.
He trained just 3 or 4 times a week for no
more than 90 minutes per workout.
But he made every minute count.
He focused on squats, front squats, military
presses, squat cleans, squat snatches and
jerks.
He didn't do anything else because he didn't
have time to do anything else. He focused on
the important stuff -- and he trained it very,
very hard.
He coupled that with unshakable, iron
determination to be the best in the world.
And when he trained, he trained with zen-like
powers of concentration.
And it worked. He ended up winning six World
Championships, three Pan-American titles,
two Olympic gold medals and an Olympic
silver medal.
He set official World records in four different
weight classes: 148, 165, 181 and 198.
Tommy Kono proved that Quality Training
works.
You can do the very same thing. Follow the
abbreviated and ultra-abbreviated training
programs in my books and courses -- train
with focus and passion -- and the results will
astonish 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. Dinosaur Training Secrets, Vol. 1, gives you
some terrific abbreviated and ultra-abbreviated
workouts -- and tons of other great tips about
championship training:
Hard copy
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle e-book
http://brookskubik.com/dinosaursecrets01_kindle.html
See the links to PDF books and courses at our
products page:
http://www.brookskubik.com/products.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 train,
train like a champion." -- Brooks Kubik
***********************************************************************************
Bench Press Alternatives for Dinos
Hail to the Dinosaurs!
We have a ton to cover this morning,
so let's get started - beginning with an
update on The Dino Files.
1. The January Dino Files
The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
We're finishing up the February issue and will
release the PDF very soon. It's going to be
another great issue - with some special new
features and upgrades that I think you're
really going to like.
2. The Complete List
We have over 20 books in the Kindle book-
store now. Here's the complete list:
http://www.brookskubik.com/kindle.html
3. Bench Press Alternatives for
Dinos
Several readers have asked about bench
press alternatives for Dinos who train
alone, without a spotter and without
a power rack.
It's a good question because doing bench
presses without a spotter and without a
power rack is a bad idea - as in, you can
literally die under the bar if you get stuck
with a heavy weight.
And I'm not making this up. At least once a
year there's a newspaper report from some-
where about someone who got pinned under
a heavy barbell while training bench presses
on his own - and he died.
So what are the options?
One obvious possibility is the parallel
bar dip. However, I would stay away
from these. They can be very tough
on the shoulders. That's especially
true if you do them on wide dipping
bars or if you pile on plenty of extra
weight.
Having said that, I know that some of you
do dips, enjoy them, and have no problem
with them. If they work for you, then feel
free to do them, but do them the RIGHT
way. Avoid a deep stretch, and don't do
any sort of drop and bounce stuff.
Also, some Dinos do much better with
ring dips than parallel bar dips. But
again, avoid the deep stretch!
Here are some other, and in my opinion,
much better options. Of course, you
would only use ONE of these in any
particular training program:
1. Dumbbell Bench Presses
These are great, and many trainees
find that they actually work the chest
muscles harder than regular bench
presses.
Don't lower the dumbbells any further
than you would lower the barbell. A
deep stretch can hurt your shoulders.
2. Dumbbell Incline Presses
These were a favorite of many top
bodybuilders from the 1940s and 1950s.
Reg Park, Clarence Ross, Steve Reeves,
Alan Stephan and George Eiferman all
did plenty of dumbbell incline presses.
Note that you can use different angles.
Some dinos prefer a 30 degree angle,
others a 45 degree angle, and others
a 60 degree angle.
3. Dumbbell Floor Presses
Charles Smith covered these in an old
issue of Muscle Power magazine back
in the 1950s. It's a good exercise, and
with practice, you can go pretty heavy.
Resist the temptation to bounce your
upper arms and elbows off the floor
to use more weight or do more reps.
That's cheating, and it's a good way to
hurt yourself.
4. Barbell Floor Presses
Of course, you do these with plates
large enough that you can roll the bar
into the starting position and then roll
it back out when you are finished with
your set. You don't want to get stuck
under a heavy barbell.
Again, resist the temptation to bounce
the upper arms and elbows off the floor.
Some Dinos find that floor presses are
easier on their shoulders than bench
presses are -- but others (I'm one of
them) find the reverse to be true. So
start light and work up slowly until you
are sure the exercise will be okay
for you.
5. One Arm Dumbbell Bench Presses
These are a very good exercise -- and a
very tough one. It's hard to balance the
dumbbell and stay in position on the
bench. You actually get a good *core*
(I hate that word) workout when you
do these.
These are a good exercise if you have
trouble getting two dumbbells into the
starting position for the two dumbbell
bench press.
6. One Arm Dumbbell Incline Press
Again, this is a good exercise if your
problem is wrestling a pair of heavy
dumbbells into the starting position
for the two dumbbell version of the
exercise.
Remember to experiment with different
angles!
7. Pushups
See Dinosaur Bodyweight training for
dozens of super-effective pushup variations,
including some killer pushups with rings:
http://www.brookskubik.com/dinosaur_bodyweight.html
Also, note that you can add resistance
with heavy bands or by putting a barbell
plate or a sandbag on your upper back.
Pro wrestling great Bruno Sammartino
famously did a pushup with 600-pound
wrestler Haystacks Calhoun sitting on
his upper back and shoulders. That
might be an all-time record in weighted
pushups.
So there you have it: seven terrific
alternatives to the regular bench
press. Give them a try!
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training started a strength training
revolution when I published the little monster way
in 1996 - and it's been a best seller ever since:
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: "Where there's
a will, there's a way -- and where there's a
way, strength and muscle lies ahead."
-- Brooks Kubik
***********************************************************************************
We have a ton to cover this morning,
so let's get started - beginning with an
update on The Dino Files.
1. The January Dino Files
The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
We're finishing up the February issue and will
release the PDF very soon. It's going to be
another great issue - with some special new
features and upgrades that I think you're
really going to like.
2. The Complete List
We have over 20 books in the Kindle book-
store now. Here's the complete list:
http://www.brookskubik.com/kindle.html
3. Bench Press Alternatives for
Dinos
Several readers have asked about bench
press alternatives for Dinos who train
alone, without a spotter and without
a power rack.
It's a good question because doing bench
presses without a spotter and without a
power rack is a bad idea - as in, you can
literally die under the bar if you get stuck
with a heavy weight.
And I'm not making this up. At least once a
year there's a newspaper report from some-
where about someone who got pinned under
a heavy barbell while training bench presses
on his own - and he died.
So what are the options?
One obvious possibility is the parallel
bar dip. However, I would stay away
from these. They can be very tough
on the shoulders. That's especially
true if you do them on wide dipping
bars or if you pile on plenty of extra
weight.
Having said that, I know that some of you
do dips, enjoy them, and have no problem
with them. If they work for you, then feel
free to do them, but do them the RIGHT
way. Avoid a deep stretch, and don't do
any sort of drop and bounce stuff.
Also, some Dinos do much better with
ring dips than parallel bar dips. But
again, avoid the deep stretch!
Here are some other, and in my opinion,
much better options. Of course, you
would only use ONE of these in any
particular training program:
1. Dumbbell Bench Presses
These are great, and many trainees
find that they actually work the chest
muscles harder than regular bench
presses.
Don't lower the dumbbells any further
than you would lower the barbell. A
deep stretch can hurt your shoulders.
2. Dumbbell Incline Presses
These were a favorite of many top
bodybuilders from the 1940s and 1950s.
Reg Park, Clarence Ross, Steve Reeves,
Alan Stephan and George Eiferman all
did plenty of dumbbell incline presses.
Note that you can use different angles.
Some dinos prefer a 30 degree angle,
others a 45 degree angle, and others
a 60 degree angle.
3. Dumbbell Floor Presses
Charles Smith covered these in an old
issue of Muscle Power magazine back
in the 1950s. It's a good exercise, and
with practice, you can go pretty heavy.
Resist the temptation to bounce your
upper arms and elbows off the floor
to use more weight or do more reps.
That's cheating, and it's a good way to
hurt yourself.
4. Barbell Floor Presses
Of course, you do these with plates
large enough that you can roll the bar
into the starting position and then roll
it back out when you are finished with
your set. You don't want to get stuck
under a heavy barbell.
Again, resist the temptation to bounce
the upper arms and elbows off the floor.
Some Dinos find that floor presses are
easier on their shoulders than bench
presses are -- but others (I'm one of
them) find the reverse to be true. So
start light and work up slowly until you
are sure the exercise will be okay
for you.
5. One Arm Dumbbell Bench Presses
These are a very good exercise -- and a
very tough one. It's hard to balance the
dumbbell and stay in position on the
bench. You actually get a good *core*
(I hate that word) workout when you
do these.
These are a good exercise if you have
trouble getting two dumbbells into the
starting position for the two dumbbell
bench press.
6. One Arm Dumbbell Incline Press
Again, this is a good exercise if your
problem is wrestling a pair of heavy
dumbbells into the starting position
for the two dumbbell version of the
exercise.
Remember to experiment with different
angles!
7. Pushups
See Dinosaur Bodyweight training for
dozens of super-effective pushup variations,
including some killer pushups with rings:
http://www.brookskubik.com/dinosaur_bodyweight.html
Also, note that you can add resistance
with heavy bands or by putting a barbell
plate or a sandbag on your upper back.
Pro wrestling great Bruno Sammartino
famously did a pushup with 600-pound
wrestler Haystacks Calhoun sitting on
his upper back and shoulders. That
might be an all-time record in weighted
pushups.
So there you have it: seven terrific
alternatives to the regular bench
press. Give them a try!
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training started a strength training
revolution when I published the little monster way
in 1996 - and it's been a best seller ever since:
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: "Where there's
a will, there's a way -- and where there's a
way, strength and muscle lies ahead."
-- Brooks Kubik
***********************************************************************************
Seven Rules for Lifelong Strength and Health
Hail to the Dinosaurs!
Two quick notes, and then we'll talk
iron.
1. The January Dino Files
The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The February Dino Files
Is almost ready, and it's going to come
to you with something new and different.
It's a special kind of bonus.
Actually, three of them.
Be looking for it. It's going to be lots
of fun. And it's going to make the
Dino Files better than ever.
3. Seven Keys to Lifelong Strength
and Health
I was talking with a friend and fellow
Dinosaur the other day. He's about my
age (I'm 60), and like me, he's been
training for pretty much his entire
life.
He's in excellent shape, and he looks
*much* younger than his age.
And that's true of many lifelong Iron
Slingers.
But it doesn't happen by accident. It
happens by living what Bob Hoffman
called "the Strength and Health lifestyle."
In other words, it's the result of eating
the right way -- and training the right
way -- and (very important) keeping
your weight under control.
Anyhow, we talked about those topics
a bit, and I thought I'd share some of
what we covered. So here are seven
rules for lifelong strength and health:
1. Follow a Dino-style strength
training program.
a. More than any other form of exercise,
progressive resistance training helps keep
you young and healthy -- in part because
strength training helps you maintain
healthy hormone levels as you grow
older.
b. Cardio training helps (if it's the right
kind of cardio training), and so does
stretching and what they now call
"mobility" work -- but progressive
resistance training is far and away
the most important thing to do.
2. Follow a training program that
you enjoy.
a. If you don't enjoy your workouts, you
won't keep doing them.
b. If you like kettlebells, use kettlebells.
If you prefer to use barbells, use barbells.
If you would rather do bodyweight training,
do bodyweight training. If you prefer to mix
things, up, that's fine, too.
c. No one type of training is "best." What's
best for YOU is what you enjoy doing. That
varies from person to person, and it may
change for you over time.
d. If you are a mature trainee, you have
earned the right to have FUN when you
train.
3. Train hard, but train smart.
a. Older trainees need to listen to their
bodies. There's a time to push hard, and
a time to ease up a bit.
b. See Gray Hair and Black Iron for advice
on sensible and effective training programs
for older Dinos. It gives you over 50 of them.
4. If it hurts, don't do it.
a. You'd be surprised how many trainees
ignore this rule.
b. Things that work great at age 20 or 30
may be very bad for you at age 50 or 60.
c. Dings and dents may require work-
arounds and/or different exercises.
5. Pay attention to rest, recovery and
recuperation.
a. If you don't recover from your workouts,
they will gradually wear you down, not build
you up.
b. Get enough sleep every night. Your body
rebuilds and recharges itself while you are
sleeping.
6. Pay attention to diet and nutrition.
a. When you're young, you can eat almost
anything and get away with it. Things are
different for older trainees.
b. See Knife, Fork, Muscle for more information
about diet and nutrition for lifelong strength and
health.
7. Keep your weight under control.
a. You don't need to walk around flashing your
six-pack -- or posting six-pack selfies on Face-
book -- but you do need to keep your gut under
control.
b. Excess stomach fat is linked to a whole host
of health problems, including diabetes and
heart disease.
c. The vast majority of physical culture heroes
who maintained good health and active lifestyles
well into their advanced years were men and
women who prided themselves on staying lean,
fit and muscular.
So there you have it -- seven rules for lifelong
strength and health. You probably follow them
already, but a little reminder now and then is
a good thing.
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 mentioned Knife, Fork, Muscle and
Gray Hair and Black Iron. Go here to grab
them:
http://www.brookskubik.com/dinosaur_nutrition.html
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. We're also releasing Knife, Fork, Muscle
as a series of Kindle e-books. Same content,
but broken into four books. Books 1, 2 and 3
are already available, and book 4 will be out
soon.
Go here for the complete list of all of our
kindle books, with order links for all of
them:
http://www.brookskubik.com/kindle.html
P.S. 3. Thought for the Day: "The ultimate
goal is lifelong strength and health."
-- Brooks Kubik
***********************************************************************************
Two quick notes, and then we'll talk
iron.
1. The January Dino Files
The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The February Dino Files
Is almost ready, and it's going to come
to you with something new and different.
It's a special kind of bonus.
Actually, three of them.
Be looking for it. It's going to be lots
of fun. And it's going to make the
Dino Files better than ever.
3. Seven Keys to Lifelong Strength
and Health
I was talking with a friend and fellow
Dinosaur the other day. He's about my
age (I'm 60), and like me, he's been
training for pretty much his entire
life.
He's in excellent shape, and he looks
*much* younger than his age.
And that's true of many lifelong Iron
Slingers.
But it doesn't happen by accident. It
happens by living what Bob Hoffman
called "the Strength and Health lifestyle."
In other words, it's the result of eating
the right way -- and training the right
way -- and (very important) keeping
your weight under control.
Anyhow, we talked about those topics
a bit, and I thought I'd share some of
what we covered. So here are seven
rules for lifelong strength and health:
1. Follow a Dino-style strength
training program.
a. More than any other form of exercise,
progressive resistance training helps keep
you young and healthy -- in part because
strength training helps you maintain
healthy hormone levels as you grow
older.
b. Cardio training helps (if it's the right
kind of cardio training), and so does
stretching and what they now call
"mobility" work -- but progressive
resistance training is far and away
the most important thing to do.
2. Follow a training program that
you enjoy.
a. If you don't enjoy your workouts, you
won't keep doing them.
b. If you like kettlebells, use kettlebells.
If you prefer to use barbells, use barbells.
If you would rather do bodyweight training,
do bodyweight training. If you prefer to mix
things, up, that's fine, too.
c. No one type of training is "best." What's
best for YOU is what you enjoy doing. That
varies from person to person, and it may
change for you over time.
d. If you are a mature trainee, you have
earned the right to have FUN when you
train.
3. Train hard, but train smart.
a. Older trainees need to listen to their
bodies. There's a time to push hard, and
a time to ease up a bit.
b. See Gray Hair and Black Iron for advice
on sensible and effective training programs
for older Dinos. It gives you over 50 of them.
4. If it hurts, don't do it.
a. You'd be surprised how many trainees
ignore this rule.
b. Things that work great at age 20 or 30
may be very bad for you at age 50 or 60.
c. Dings and dents may require work-
arounds and/or different exercises.
5. Pay attention to rest, recovery and
recuperation.
a. If you don't recover from your workouts,
they will gradually wear you down, not build
you up.
b. Get enough sleep every night. Your body
rebuilds and recharges itself while you are
sleeping.
6. Pay attention to diet and nutrition.
a. When you're young, you can eat almost
anything and get away with it. Things are
different for older trainees.
b. See Knife, Fork, Muscle for more information
about diet and nutrition for lifelong strength and
health.
7. Keep your weight under control.
a. You don't need to walk around flashing your
six-pack -- or posting six-pack selfies on Face-
book -- but you do need to keep your gut under
control.
b. Excess stomach fat is linked to a whole host
of health problems, including diabetes and
heart disease.
c. The vast majority of physical culture heroes
who maintained good health and active lifestyles
well into their advanced years were men and
women who prided themselves on staying lean,
fit and muscular.
So there you have it -- seven rules for lifelong
strength and health. You probably follow them
already, but a little reminder now and then is
a good thing.
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 mentioned Knife, Fork, Muscle and
Gray Hair and Black Iron. Go here to grab
them:
http://www.brookskubik.com/dinosaur_nutrition.html
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. We're also releasing Knife, Fork, Muscle
as a series of Kindle e-books. Same content,
but broken into four books. Books 1, 2 and 3
are already available, and book 4 will be out
soon.
Go here for the complete list of all of our
kindle books, with order links for all of
them:
http://www.brookskubik.com/kindle.html
P.S. 3. Thought for the Day: "The ultimate
goal is lifelong strength and health."
-- Brooks Kubik
***********************************************************************************
Helping You Save Clams on Postage
Hail to the Dinosaurs!
When I published Dinosaur Training back
in 1996, postage rates were fairly low,
even for international mail.
So I could fill orders from around the world
at a relatively low cost for shipping and
handling.
But postage rates have gone higher and
higher over the years - especially for
international mail.
Case in point. A guy from Australia
ordered Dinosaur Training today, and
the shipping and handling was almost
double the cost of the book.
That's because our shopping cart uses
Priority Mail shipping as a default option.
And Priority Mail is expensive for
international shipping.
However, if you want to save clams on
shipping for an international order,
it's easy to do.
Just place your order, and include a note
in the Special Instructions section of the
on-line order form asking us to ship your
book or books by First Class Mail instead
of Priority Mail.
We'll go ahead and calculate the cost for
First Class Mail and ship it that way. And
we'll refund the difference between the
two shipping charges.
Trudi just did exactly that for the guy I
mentioned in Australia - and saved him
a whopping 22 clams on postage.
That's more work for us, of course, but
we're happy to do it if it helps our
Dinos.
Of course, the other thing we're doing to
help with shipping and handling is to offer
Dinosaur Training books and courses in
PDF and Kindle format.
This is a great option for everyone, but
it's especially good for overseas Dinos,
because there is literally ZERO in
shipping and handling charges.
Right now, we have 22 Dinosaur Training
books and courses on Kindle. Here's the
complete list - and we're adding more and
more all the time:
http://www.brookskubik.com/kindle.html
Important - you do NOT need to purchase
a kindle device to read Kindle e-books. You
can download an app that lets you read
them on any device. There's a link for
the app on every sales page in the
Kindle bookstore.
If you prefer PDF to Kindle, check out the
section of PDF books and courses at our
products page. There's a lot of them:
http://www.brookskubik.com/products.html
Also, note that we've bundled Dinosaur
Training Secrets 1, 2 and 3 - so you can
grab all three courses with one purchase.
We got the idea from Amazon, which
bundles all three courses in the Kindle
bookstore.
I know that some of you prefer hard copy
books and courses, and we'll continue to
offer those - but the Kindle and PDF options
will help many of you save some major
clams. And saving major clams is a
very good thing.
Yours in strength,
Brooks Kubik
P.S. The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
***********************************************************************************
When I published Dinosaur Training back
in 1996, postage rates were fairly low,
even for international mail.
So I could fill orders from around the world
at a relatively low cost for shipping and
handling.
But postage rates have gone higher and
higher over the years - especially for
international mail.
Case in point. A guy from Australia
ordered Dinosaur Training today, and
the shipping and handling was almost
double the cost of the book.
That's because our shopping cart uses
Priority Mail shipping as a default option.
And Priority Mail is expensive for
international shipping.
However, if you want to save clams on
shipping for an international order,
it's easy to do.
Just place your order, and include a note
in the Special Instructions section of the
on-line order form asking us to ship your
book or books by First Class Mail instead
of Priority Mail.
We'll go ahead and calculate the cost for
First Class Mail and ship it that way. And
we'll refund the difference between the
two shipping charges.
Trudi just did exactly that for the guy I
mentioned in Australia - and saved him
a whopping 22 clams on postage.
That's more work for us, of course, but
we're happy to do it if it helps our
Dinos.
Of course, the other thing we're doing to
help with shipping and handling is to offer
Dinosaur Training books and courses in
PDF and Kindle format.
This is a great option for everyone, but
it's especially good for overseas Dinos,
because there is literally ZERO in
shipping and handling charges.
Right now, we have 22 Dinosaur Training
books and courses on Kindle. Here's the
complete list - and we're adding more and
more all the time:
http://www.brookskubik.com/kindle.html
Important - you do NOT need to purchase
a kindle device to read Kindle e-books. You
can download an app that lets you read
them on any device. There's a link for
the app on every sales page in the
Kindle bookstore.
If you prefer PDF to Kindle, check out the
section of PDF books and courses at our
products page. There's a lot of them:
http://www.brookskubik.com/products.html
Also, note that we've bundled Dinosaur
Training Secrets 1, 2 and 3 - so you can
grab all three courses with one purchase.
We got the idea from Amazon, which
bundles all three courses in the Kindle
bookstore.
I know that some of you prefer hard copy
books and courses, and we'll continue to
offer those - but the Kindle and PDF options
will help many of you save some major
clams. And saving major clams is a
very good thing.
Yours in strength,
Brooks Kubik
P.S. The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
***********************************************************************************
Is Strength Training Part of Your DNA?
Hail to the Dinosaurs!
A couple of years ago I did an interview
on Carl Lanore's SuperHuman Radio
program.
Carl had just gotten back from a 10 day
vacation in Alaska. One day, he went dog-
sledding on a frozen glacier.
It was great fun, and he loved the powerful
husky dogs that pulled the sled.
The guide explained that Alaskan huskies are
specially bred to be perfect sled dogs. They
LOVE to pull. It's what they were born to do.
If they don't work hard every single day, they
don't feel good. They start to misbehave. They
exhibit all the signs of what we would call
depression and anxiety in humans.
Huskies are working dogs. They are bred to
work -- and it makes them happy. It's how
they express their DNA.
Carl wondered if this also applies to human
beings?
Are some of us compelled to enjoy heavy
strength training?
Does our DNA lead us to enjoy lifting heavy
things?
Does this explain why some people enjoy long
distance running, while others enjoy a hard
set of heavy squats or deadlifts?
In response, I shared my own family story.
My father's family is from Martin, Slovakia,
located in the rugged Tatra Mountains close
to the border between Slovakia and Poland.
They had a lumber business on a hill. They
cut down the trees, cut the logs into planks,
boards and beams, and carted the lumber
over the mountains and into Poland. They
sold the lumber in Poland because they
could get a better price for it there.
So I come from a family of Central European
lumberjacks. A family with good DNA for
hard, physical work and lots of heavy
lifting.
With that background, is it any surprise
that I discovered strength training at a
very young age -- and became fascinated
with it -- and have been training now for
more than 50 years?
Is it any wonder that I become grumpy
and irritable if I can't train -- or that I
always feel a thousand times better when
I'm training hard and heavy on a regular
basis?
Any wonder that last night, at age 60, I
went outside, set up a lifting area with
stall mats over the drive-way, got out my
barbell and plates, and did a 90 minute
workout under the setting sun?
I'm like those sled dogs -- I'm bred to
work.
And note this: other types of exercise don't
appeal to me at all -- including things that
many people love to do.
High rep calisthenics?
I don't like them. I only like low rep, high
intensity, hard to do bodyweight exercises.
Long distance running?
Forget it. Not interested.
Swimming?
I could care less.
Cycling?
Yawn.
Tennis?
Double yawn.
Golf?
A rich man's sport. My grandfather, a steel
worker, despised the game. My father played
it exactly one time. I've never even tried to
hit a golf ball.
There's nothing at all wrong with these things.
They're just not for me.
I was bred for lifting -- and that's what I like
to do.
If you're reading this, the same is probably
true of you.
You're an Iron Warrior. You were born to lift
heavy things. It's in your DNA.
In short, you're like me. You're a Dinosaur.
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 strength training is part of your DNA, then
you'll like these:
1. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Dinosaur Dumbbell Training
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
4. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
5. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
6. Dinosaur Training
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Thought for the Day: "Find what you like to,
and then do it." -- Brooks Kubik
***********************************************************************************
A couple of years ago I did an interview
on Carl Lanore's SuperHuman Radio
program.
Carl had just gotten back from a 10 day
vacation in Alaska. One day, he went dog-
sledding on a frozen glacier.
It was great fun, and he loved the powerful
husky dogs that pulled the sled.
The guide explained that Alaskan huskies are
specially bred to be perfect sled dogs. They
LOVE to pull. It's what they were born to do.
If they don't work hard every single day, they
don't feel good. They start to misbehave. They
exhibit all the signs of what we would call
depression and anxiety in humans.
Huskies are working dogs. They are bred to
work -- and it makes them happy. It's how
they express their DNA.
Carl wondered if this also applies to human
beings?
Are some of us compelled to enjoy heavy
strength training?
Does our DNA lead us to enjoy lifting heavy
things?
Does this explain why some people enjoy long
distance running, while others enjoy a hard
set of heavy squats or deadlifts?
In response, I shared my own family story.
My father's family is from Martin, Slovakia,
located in the rugged Tatra Mountains close
to the border between Slovakia and Poland.
They had a lumber business on a hill. They
cut down the trees, cut the logs into planks,
boards and beams, and carted the lumber
over the mountains and into Poland. They
sold the lumber in Poland because they
could get a better price for it there.
So I come from a family of Central European
lumberjacks. A family with good DNA for
hard, physical work and lots of heavy
lifting.
With that background, is it any surprise
that I discovered strength training at a
very young age -- and became fascinated
with it -- and have been training now for
more than 50 years?
Is it any wonder that I become grumpy
and irritable if I can't train -- or that I
always feel a thousand times better when
I'm training hard and heavy on a regular
basis?
Any wonder that last night, at age 60, I
went outside, set up a lifting area with
stall mats over the drive-way, got out my
barbell and plates, and did a 90 minute
workout under the setting sun?
I'm like those sled dogs -- I'm bred to
work.
And note this: other types of exercise don't
appeal to me at all -- including things that
many people love to do.
High rep calisthenics?
I don't like them. I only like low rep, high
intensity, hard to do bodyweight exercises.
Long distance running?
Forget it. Not interested.
Swimming?
I could care less.
Cycling?
Yawn.
Tennis?
Double yawn.
Golf?
A rich man's sport. My grandfather, a steel
worker, despised the game. My father played
it exactly one time. I've never even tried to
hit a golf ball.
There's nothing at all wrong with these things.
They're just not for me.
I was bred for lifting -- and that's what I like
to do.
If you're reading this, the same is probably
true of you.
You're an Iron Warrior. You were born to lift
heavy things. It's in your DNA.
In short, you're like me. You're a Dinosaur.
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 strength training is part of your DNA, then
you'll like these:
1. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Dinosaur Dumbbell Training
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
4. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
5. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
6. Dinosaur Training
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Thought for the Day: "Find what you like to,
and then do it." -- Brooks Kubik
***********************************************************************************
The No. 1 Question About Warm-Ups
Hail to the Dinosaurs!
Two quick notes, and then we'll talk iron.
1. The January Dino Files.
Is now available in both PDF and
Kindle editions - AND (get this) in
hard-copy. The hard-copy is printed
and shipped to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The Complete List
Speaking of Amazon, here's the complete
list of all 22 Dinosaur Training e-books
available in the Kindle bookstore, with
quick and easy order links for all of them:
http://www.brookskubik.com/kindle.html
Our Kindle books are just the thing for
those of you who are trapped indoors
by bad weather - or who just want some
great weekend reading.
Note that you do NOT need a Kindle reader
to read Kindle books. Amazon has a free app
you can download that lets you read Kindle
books on any device.
3. The No. 1 Question About Warm-Ups
On the training front, here's an email from
an older Dino with a very common training
question:
"Brooks,
My question concerns warm-up sets. As an
older lifter (57), I like to do a lot of warm-up
sets before my top weight for the day. I like
low reps, never doing more than 5, and often
doing triples, doubles or even singles.
If I'm doing squats, and my top weight for the
day is 200 pounds, I might start with the empty
bar, and then do 95, 135, 155, 175, 195 and then
200.
Now here's the question: When I add weight and
progress to a top set with 205 pounds, do I also
add 5 pounds to each warm-up set?
If I do that, eventually the first warm-up set will
be very heavy. On the other hand, if I stay with
the bar, and then go to 95 and so on, eventually
I will be doing many more warm-up sets.
What do you recommend?
Banny"
Thanks for your email and your question. It's a
very common one.
Older lifters need to start light, and they need to
perform a series of gradually heavier warm-up
sets before they tackle their heavier weights.
When you add weight to your working set, you
should keep your initial warm-up sets where they
are. That allows you to start light and work up
slowly and gradually.
The place where you make your adjustments is
at the top of the warm-up progression.
In the example you gave, I would try this: empty
bar, 95, 135, 155, 175, 185, 195, 205.
Or this: empty bar, 95, 135, 155, 175, 190, 200,
205.
By the time you work up to 250 pounds for your
top set, things might look like this: empty bar,
95, 135, 155, 175, 195, 215, 230, 240, 250.
If you end up needing to do a few more warm-up
sets, don't sweat it. Just do them. At our age,
they're very important.
Hope that helps, and hope you keep on training
for another 57 years!
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 effective 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:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Start light and
easy and finish heavy and strong." - Brooks
Kubik
***********************************************************************************
Two quick notes, and then we'll talk iron.
1. The January Dino Files.
Is now available in both PDF and
Kindle editions - AND (get this) in
hard-copy. The hard-copy is printed
and shipped to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The Complete List
Speaking of Amazon, here's the complete
list of all 22 Dinosaur Training e-books
available in the Kindle bookstore, with
quick and easy order links for all of them:
http://www.brookskubik.com/kindle.html
Our Kindle books are just the thing for
those of you who are trapped indoors
by bad weather - or who just want some
great weekend reading.
Note that you do NOT need a Kindle reader
to read Kindle books. Amazon has a free app
you can download that lets you read Kindle
books on any device.
3. The No. 1 Question About Warm-Ups
On the training front, here's an email from
an older Dino with a very common training
question:
"Brooks,
My question concerns warm-up sets. As an
older lifter (57), I like to do a lot of warm-up
sets before my top weight for the day. I like
low reps, never doing more than 5, and often
doing triples, doubles or even singles.
If I'm doing squats, and my top weight for the
day is 200 pounds, I might start with the empty
bar, and then do 95, 135, 155, 175, 195 and then
200.
Now here's the question: When I add weight and
progress to a top set with 205 pounds, do I also
add 5 pounds to each warm-up set?
If I do that, eventually the first warm-up set will
be very heavy. On the other hand, if I stay with
the bar, and then go to 95 and so on, eventually
I will be doing many more warm-up sets.
What do you recommend?
Banny"
Thanks for your email and your question. It's a
very common one.
Older lifters need to start light, and they need to
perform a series of gradually heavier warm-up
sets before they tackle their heavier weights.
When you add weight to your working set, you
should keep your initial warm-up sets where they
are. That allows you to start light and work up
slowly and gradually.
The place where you make your adjustments is
at the top of the warm-up progression.
In the example you gave, I would try this: empty
bar, 95, 135, 155, 175, 185, 195, 205.
Or this: empty bar, 95, 135, 155, 175, 190, 200,
205.
By the time you work up to 250 pounds for your
top set, things might look like this: empty bar,
95, 135, 155, 175, 195, 215, 230, 240, 250.
If you end up needing to do a few more warm-up
sets, don't sweat it. Just do them. At our age,
they're very important.
Hope that helps, and hope you keep on training
for another 57 years!
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 effective 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:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Start light and
easy and finish heavy and strong." - Brooks
Kubik
***********************************************************************************
New Photos of the Dino Dungeon!
Hail to the Dinosaurs!
I got off work a bit early yesterday, and
so I got to train in the sunshine instead
of the moonlight - although both are
lots of fun.
The workout started with a brand-new
Dino-approved total body-warm-up
drill - sweeping the leaves off of my
outdoor lifting area.
Then I set up the stall mats and got
out the bar and plates.
And then I did the rest of my warm-ups
and got into the serious stuff.
Trudi came out and took a couple of
photos. You can see them right here
on my Instagram account:
https://www.instagram.com/brooks_kubik/?hl=en
Feel free to hit the LIKE button and
leave comments!
Yours in strength,
Brooks Kubik
***********************************************************************************
I got off work a bit early yesterday, and
so I got to train in the sunshine instead
of the moonlight - although both are
lots of fun.
The workout started with a brand-new
Dino-approved total body-warm-up
drill - sweeping the leaves off of my
outdoor lifting area.
Then I set up the stall mats and got
out the bar and plates.
And then I did the rest of my warm-ups
and got into the serious stuff.
Trudi came out and took a couple of
photos. You can see them right here
on my Instagram account:
https://www.instagram.com/brooks_kubik/?hl=en
Feel free to hit the LIKE button and
leave comments!
Yours in strength,
Brooks Kubik
***********************************************************************************
Should You Plan Your Workouts or Train Based on How You Feel?
Hail to the Dinosaurs!
Two important notes, and then we'll talk
training.
1. The January Dinosaur Files
Is now available in both PDF and
Kindle editions - AND (get this) in
hard-copy. The hard-copy is printed
and shipped to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The Complete List
Speaking of Amazon, here's the complete
list of all 22 Dinosaur Training e-books
available in the Kindle bookstore, with
quick and easy order links for all of them:
http://www.brookskubik.com/kindle.html
Note that you do NOT need a Kindle reader
to read Kindle books. Amazon has a free app
you can download that lets you read Kindle
books on any device.
3. Should You Plan Your Workouts or
Train Based on How You Feel?
A reader asked me whether I always plan
my workouts before training or whether I
base the workout on how I feel that day.
That's a good question, and it's one that
seems to puzzle lots of people -- probably
because they view it as an "either/or" when
it's really a "bit of both."
To begin with, I always have a long term
training plan, and long term goals -- usually
a one year plan, but sometimes a bit longer.
To get there, I break things down into a
series of mini-cycles. I like to do one month
mini-cycles. I set specific goals for each of
the one month cycles.
I alternate lighter weeks with more volume
and heavier weeks with less volume.
This is a simple but effective way for an older
Dino to train. I call it "simple cycling." It's a
way of maximizing recovery by using a
combination of light, medium and heavy
days.
I always go back through my training log,
and review the last couple of workouts,
and then write up my workout -- with
all of the exercises, sets, reps and
weights.
So the answer to the question is "Yes, I plan
my workouts very carefully."
But I also listen to my body, and based on
how I feel on a given day, I may change
things up a little once I start training.
Mike Burgener has a good way of putting it:
"When the oven is hot, you do your cooking."
In other words, if everything is clicking on a
given day, use more weight or do more sets
or more reps.
BUT -- and this is very important -- you also
need to go lighter and easier on those days
when that oven just won't heat up.
And this is one of the very hardest things to
learn. But it's also one of the most important.
If you're having an off day and you try to push
through it, things usually don't go very well. It's
better to train light, and then come back and
hit it harder another time.
Of course, you don't want to take it too easy
too often -- but if you're a Dino, there's not
much danger of that happening.
So plan your workouts -- but listen to your body,
and make any necessary adjustments after you
chalk your hands and get going.
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. Gray Hair and Black Iron covers simple
cycling systems for older trainees -- and details
over 50 great workouts for older Dinos:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Progression is the name of the game,
and I cover a variety of very effective progression
systems in Dinosaur Training Secrets, Vol. 3:
Hard copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
PDF
See the links to our PDF courses at our products
page:
http://www.brookskubik.com/products.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: "Think, plan, and
pay attention." -- Brooks Kubik
***********************************************************************************
Two important notes, and then we'll talk
training.
1. The January Dinosaur Files
Is now available in both PDF and
Kindle editions - AND (get this) in
hard-copy. The hard-copy is printed
and shipped to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
2. The Complete List
Speaking of Amazon, here's the complete
list of all 22 Dinosaur Training e-books
available in the Kindle bookstore, with
quick and easy order links for all of them:
http://www.brookskubik.com/kindle.html
Note that you do NOT need a Kindle reader
to read Kindle books. Amazon has a free app
you can download that lets you read Kindle
books on any device.
3. Should You Plan Your Workouts or
Train Based on How You Feel?
A reader asked me whether I always plan
my workouts before training or whether I
base the workout on how I feel that day.
That's a good question, and it's one that
seems to puzzle lots of people -- probably
because they view it as an "either/or" when
it's really a "bit of both."
To begin with, I always have a long term
training plan, and long term goals -- usually
a one year plan, but sometimes a bit longer.
To get there, I break things down into a
series of mini-cycles. I like to do one month
mini-cycles. I set specific goals for each of
the one month cycles.
I alternate lighter weeks with more volume
and heavier weeks with less volume.
This is a simple but effective way for an older
Dino to train. I call it "simple cycling." It's a
way of maximizing recovery by using a
combination of light, medium and heavy
days.
I always go back through my training log,
and review the last couple of workouts,
and then write up my workout -- with
all of the exercises, sets, reps and
weights.
So the answer to the question is "Yes, I plan
my workouts very carefully."
But I also listen to my body, and based on
how I feel on a given day, I may change
things up a little once I start training.
Mike Burgener has a good way of putting it:
"When the oven is hot, you do your cooking."
In other words, if everything is clicking on a
given day, use more weight or do more sets
or more reps.
BUT -- and this is very important -- you also
need to go lighter and easier on those days
when that oven just won't heat up.
And this is one of the very hardest things to
learn. But it's also one of the most important.
If you're having an off day and you try to push
through it, things usually don't go very well. It's
better to train light, and then come back and
hit it harder another time.
Of course, you don't want to take it too easy
too often -- but if you're a Dino, there's not
much danger of that happening.
So plan your workouts -- but listen to your body,
and make any necessary adjustments after you
chalk your hands and get going.
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. Gray Hair and Black Iron covers simple
cycling systems for older trainees -- and details
over 50 great workouts for older Dinos:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Progression is the name of the game,
and I cover a variety of very effective progression
systems in Dinosaur Training Secrets, Vol. 3:
Hard copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
See the links to our PDF courses at our products
page:
http://www.brookskubik.com/products.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: "Think, plan, and
pay attention." -- Brooks Kubik
***********************************************************************************
Are You a Strength Training Specialist or a Generalist?
Hail to the Dinosaurs!
Two quick notes, and then we'll talk
iron.
1. The January Dinosaur Files
Is now available in both PDF and
Kindle editions - AND (get this) in
hard-copy. The hard-copy is printed
and shipped to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
The Amazon hard-copy is something new,
so it's a bit of an experiment. If you order
the hard-copy, let me know how you like
it.
If it works out, we may be able to offer
more books and courses - as well as
The Dino Files - with the Amazon
hard-copy option.
2. The Complete List
Speaking of Amazon, here's the complete
list of all 22 Dinosaur Training e-books
available in the Kindle bookstore, with
quick and easy order links for all of them:
http://www.brookskubik.com/kindle.html
3. Are You a Strength Training Specialist
or a Generalist?
On the training front, let's talk about
specialists and generalists.
Earlier in the week I outlined my current
training program, and noted that I'm
specializing in Olympic weightlifting --
so I limit my workouts to weightlifting
exercises: the snatch, the clean and jerk,
high pulls, front squats and back squats.
There are lots of other good exercises,
and plenty of other good equipment and
good training tools -- many of which I
have used in the past -- but as I said,
I'm specializing on weightlifting now,
and it makes more sense to focus all
of my energy on weightlifting.
Also, at age 60, my recovery ability is
more limited than when I was younger.
So If I were to add other things to the
mix, I'd probably end up over-training.
And that's never a good idea.
And also -- I like to concentrate on one
thing at a time, and work very hard to
master it. That's me. That's how I am.
It's not right or wrong, it's just how I
like to do things.
But many other Dinos have a different
approach. Some enjoy doing a much
broader variety of things.
In fact, they get bored if they don't
have enough variety in their training.
Thus, we have Dinos who combine
strength training with martial arts
training. (This is a very popular
combination.)
We have Dinos who like to add strong-
man training to their workouts.
We have Dinos who enjoy rack work
and heavy partials -- or heavy supports
to build stronger and thicker bones.
Kettlebells are popular with many Dinos.
So are dumbbells -- and cables -- and
bodyweight training -- and specialized
grip training.
Those are all great. I've done many of
them at different times in the past --
and I've had lots of fun doing them, and
gotten good results from them.
As I often say, it's all good, and it all
works.
So don't be worried if you like to do
something that's different than what I
like to do. The basic principles are the
same for all of us: hard work, progression,
and regular, consistent effort are the keys
to success.
So are the mental aspects. Concentration,
visualization and focus work wonders no
matter what you're doing.
And, of course, you need to find the right
balance between doing enough exercise
to make gains and not doing so much that
you outrun your recovery ability.
I cover that issue in detail in Dinosaur
Training Secrets, Vol. 1. It will help you
find the right balance between too little
and too much -- and help bring you some
terrific gains, whether you are a strength
training specialist or a generalist. If you
don't have a copy, grab the little monster
today -- it will help you enormously.
In the meantime, today's a training day
at Dino Headquarters -- and I plan to
hit it hard! So if you hear reports about
a small earthquake in Louisville, you'll
know it's just a 60-year old Dino having
some fun with the iron.
As always, thanks for reading, and have
a great day. If you train today, make
it a good one!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training Secrets, Vol. 1 is
available in hard copy, PDF and Kindle
editions:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle
http://www.brookskubik.com/kindle.html
PDF
See the links to the PDF books and courses
on our Products page:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "You don't
have to do it like anyone else, but you
do need to do it." -- Brooks Kubik
***********************************************************************************
Two quick notes, and then we'll talk
iron.
1. The January Dinosaur Files
Is now available in both PDF and
Kindle editions - AND (get this) in
hard-copy. The hard-copy is printed
and shipped to you by Amazon.
PDF edition
http://www.brookskubik.com/dinosaurfiles-january2017.html
Kindle edition
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
Amazon hard-copy
http://www.brookskubik.com/dinosaurfiles-january2017hardcopy.html
The Amazon hard-copy is something new,
so it's a bit of an experiment. If you order
the hard-copy, let me know how you like
it.
If it works out, we may be able to offer
more books and courses - as well as
The Dino Files - with the Amazon
hard-copy option.
2. The Complete List
Speaking of Amazon, here's the complete
list of all 22 Dinosaur Training e-books
available in the Kindle bookstore, with
quick and easy order links for all of them:
http://www.brookskubik.com/kindle.html
3. Are You a Strength Training Specialist
or a Generalist?
On the training front, let's talk about
specialists and generalists.
Earlier in the week I outlined my current
training program, and noted that I'm
specializing in Olympic weightlifting --
so I limit my workouts to weightlifting
exercises: the snatch, the clean and jerk,
high pulls, front squats and back squats.
There are lots of other good exercises,
and plenty of other good equipment and
good training tools -- many of which I
have used in the past -- but as I said,
I'm specializing on weightlifting now,
and it makes more sense to focus all
of my energy on weightlifting.
Also, at age 60, my recovery ability is
more limited than when I was younger.
So If I were to add other things to the
mix, I'd probably end up over-training.
And that's never a good idea.
And also -- I like to concentrate on one
thing at a time, and work very hard to
master it. That's me. That's how I am.
It's not right or wrong, it's just how I
like to do things.
But many other Dinos have a different
approach. Some enjoy doing a much
broader variety of things.
In fact, they get bored if they don't
have enough variety in their training.
Thus, we have Dinos who combine
strength training with martial arts
training. (This is a very popular
combination.)
We have Dinos who like to add strong-
man training to their workouts.
We have Dinos who enjoy rack work
and heavy partials -- or heavy supports
to build stronger and thicker bones.
Kettlebells are popular with many Dinos.
So are dumbbells -- and cables -- and
bodyweight training -- and specialized
grip training.
Those are all great. I've done many of
them at different times in the past --
and I've had lots of fun doing them, and
gotten good results from them.
As I often say, it's all good, and it all
works.
So don't be worried if you like to do
something that's different than what I
like to do. The basic principles are the
same for all of us: hard work, progression,
and regular, consistent effort are the keys
to success.
So are the mental aspects. Concentration,
visualization and focus work wonders no
matter what you're doing.
And, of course, you need to find the right
balance between doing enough exercise
to make gains and not doing so much that
you outrun your recovery ability.
I cover that issue in detail in Dinosaur
Training Secrets, Vol. 1. It will help you
find the right balance between too little
and too much -- and help bring you some
terrific gains, whether you are a strength
training specialist or a generalist. If you
don't have a copy, grab the little monster
today -- it will help you enormously.
In the meantime, today's a training day
at Dino Headquarters -- and I plan to
hit it hard! So if you hear reports about
a small earthquake in Louisville, you'll
know it's just a 60-year old Dino having
some fun with the iron.
As always, thanks for reading, and have
a great day. If you train today, make
it a good one!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training Secrets, Vol. 1 is
available in hard copy, PDF and Kindle
editions:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_01.html
Kindle
http://www.brookskubik.com/kindle.html
See the links to the PDF books and courses
on our Products page:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "You don't
have to do it like anyone else, but you
do need to do it." -- Brooks Kubik
***********************************************************************************
The Complete List
 |
| Here's the latest addition to the Dinosaur Strength Training Library - but we have 23 other books in the Kindle bookstore, as well as tons of hardcopy and PDF books and courses at my website: http://www.brookskubik.com/ |
Hail to the Dinosaurs!
It's hard to believe I published my
first book, Dinosaur Training: Lost
Secrets of Strength and Development,
way back in 1996.
And it's also hard to believe it took
almost 20 years to start offering e-books.
We waited until February, 2015 before
releasing our first book or course on
Kindle - but since then, we've been
making up for lost time!
We now have 23 Kindle e-books for
you - so many that we put together
a special page for all of them.
Go here to check it out -- and see if you
have all of the little monsters:
http://www.brookskubik.com/kindle.html
And, yes, there will be many more
to come!
Yours in strength,
Brooks Kubik
***********************************************************************************
"Are You Still Getting Stronger?" He Asked
Hail to the Dinosaurs!
One quick note and then we'll talk training.
1. The January Dino Files - Now on Kindle!
We just released the January issue of The
Dinosaur Files on Kindle.
Sprint on over here to grab the little monster:
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
If you prefer the Dinosaur Files in PDF,
the PDF edition is right here:
http://www.brookskubik.com/dinosaurfiles-january2017.html
As always, let me know how you like this
month's issue - and if you grab the Kindle
version, please post a review! The reviews
are super helpful for us.
2. "Are You Still Getting Stronger?" He
Asked
A younger guy -- I think he is in his 20s --
asked me an interesting question the other
day.
"Are you still getting stronger?" he asked.
As I said, it was an interesting question.
Blunt, a bit personal, but interesting.
Just what you would expect from a
young whippersnapper.
The answer is "Yes and no."
On some things, I'm not as strong as I was
20 or 30 years ago -- but on other things
I'm as strong as ever and working to get
stronger.
But much more ore importantly, I'm training
regularly, I feel great, and I'm having lots
of fun.
I'm doing Olympic weightlifting now, and
I've set myself some high goals. I'm 60,
and I plan to lift more at age 60 than I
lifted in my 50's -- and to do it in better
form -- which is both challenging and
motivating.
In fact, "motivating" is an understatement.
You should see the chalk and sweat flying
through the air when I train.
Anyhow, that was my answer.
Then I asked a simple question in return.
"Why do you ask?"
And he said that he worried about whether
he could maintain his strength into his 50s
and 60s.
I don't know the answer to that question,
because it depends on too many variables.
But I do know this.
The way to be strong and healthy and in
great condition at age 50 or 60 -- or
beyond -- is to:
1. Start training now.
a. I assume you are doing this already -- but
if not, now's the time to start!
2. Train hard but smart.
a. Don't over-train.
b. Train progressively.
c. Use ground-based, stand on your feet
exercises.
3. Avoid exercises that can cause injuries.
(There's a complete list of them in Gray
Hair and Black Iron.)
a. You can't train if you hurt yourself.
4. Find things you like to do exercise-wise,
and do them.
a. If you enjoy your training, you're much
more likely to stick with it.
5. A short workout beats no workout.
a. It's much easier to start and keep going
than to start, stop and have to start all over
again.
6. Follow a healthy diet.
a. See Knife, Fork, Muscle for details.
7. Keep your weight under control.
a. This is extremely important. Lard Lumps are
deadly as you grow older.
b. All the bad stuff starts with Lard Lumps:
diabetes, high blood pressure, heart problems,
etc.
And always remember this:
You can make great progress at any age, but
if you let yourself go for too long when you're
young, it makes it very difficult to get into good
shape (or get back into good shape) when you're
older.
So if you're a younger Dino -- like the guy who
asked me the question -- make the most of your
younger years and START TRAINING.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. Gray Hair and Black Iron will help you build
strength and muscle for the long haul -- and help
you maintain strength and muscle when you are
an older Dino:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Knife, Fork, Muscle is available in both
hard-copy and a series of Kindle e-books. Go here
for the links:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Start training
when you're young, and keep training when
you're older." -- Brooks Kubik
***********************************************************************************
One quick note and then we'll talk training.
1. The January Dino Files - Now on Kindle!
We just released the January issue of The
Dinosaur Files on Kindle.
Sprint on over here to grab the little monster:
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
If you prefer the Dinosaur Files in PDF,
the PDF edition is right here:
http://www.brookskubik.com/dinosaurfiles-january2017.html
As always, let me know how you like this
month's issue - and if you grab the Kindle
version, please post a review! The reviews
are super helpful for us.
2. "Are You Still Getting Stronger?" He
Asked
A younger guy -- I think he is in his 20s --
asked me an interesting question the other
day.
"Are you still getting stronger?" he asked.
As I said, it was an interesting question.
Blunt, a bit personal, but interesting.
Just what you would expect from a
young whippersnapper.
The answer is "Yes and no."
On some things, I'm not as strong as I was
20 or 30 years ago -- but on other things
I'm as strong as ever and working to get
stronger.
But much more ore importantly, I'm training
regularly, I feel great, and I'm having lots
of fun.
I'm doing Olympic weightlifting now, and
I've set myself some high goals. I'm 60,
and I plan to lift more at age 60 than I
lifted in my 50's -- and to do it in better
form -- which is both challenging and
motivating.
In fact, "motivating" is an understatement.
You should see the chalk and sweat flying
through the air when I train.
Anyhow, that was my answer.
Then I asked a simple question in return.
"Why do you ask?"
And he said that he worried about whether
he could maintain his strength into his 50s
and 60s.
I don't know the answer to that question,
because it depends on too many variables.
But I do know this.
The way to be strong and healthy and in
great condition at age 50 or 60 -- or
beyond -- is to:
1. Start training now.
a. I assume you are doing this already -- but
if not, now's the time to start!
2. Train hard but smart.
a. Don't over-train.
b. Train progressively.
c. Use ground-based, stand on your feet
exercises.
3. Avoid exercises that can cause injuries.
(There's a complete list of them in Gray
Hair and Black Iron.)
a. You can't train if you hurt yourself.
4. Find things you like to do exercise-wise,
and do them.
a. If you enjoy your training, you're much
more likely to stick with it.
5. A short workout beats no workout.
a. It's much easier to start and keep going
than to start, stop and have to start all over
again.
6. Follow a healthy diet.
a. See Knife, Fork, Muscle for details.
7. Keep your weight under control.
a. This is extremely important. Lard Lumps are
deadly as you grow older.
b. All the bad stuff starts with Lard Lumps:
diabetes, high blood pressure, heart problems,
etc.
And always remember this:
You can make great progress at any age, but
if you let yourself go for too long when you're
young, it makes it very difficult to get into good
shape (or get back into good shape) when you're
older.
So if you're a younger Dino -- like the guy who
asked me the question -- make the most of your
younger years and START TRAINING.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. Gray Hair and Black Iron will help you build
strength and muscle for the long haul -- and help
you maintain strength and muscle when you are
an older Dino:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Knife, Fork, Muscle is available in both
hard-copy and a series of Kindle e-books. Go here
for the links:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Start training
when you're young, and keep training when
you're older." -- Brooks Kubik
***********************************************************************************
New on Kindle - The January Dino Files!
Hail to the Dinosaurs!
We just released the January issue of The
Dinosaur Files on Kindle.
Head on over and grab the little monster:
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
And please be sure to post a review after
you read this month's issue. The reviews
really help us.
If you prefer the Dinosaur Files in PDF,
the PDF edition is here:
http://www.brookskubik.com/dinosaurfiles-january2017.html
Yours in strength,
Brooks Kubik
***********************************************************************************
We just released the January issue of The
Dinosaur Files on Kindle.
Head on over and grab the little monster:
http://www.brookskubik.com/dinosaurfiles-january2017kindle.html
And please be sure to post a review after
you read this month's issue. The reviews
really help us.
If you prefer the Dinosaur Files in PDF,
the PDF edition is here:
http://www.brookskubik.com/dinosaurfiles-january2017.html
Yours in strength,
Brooks Kubik
***********************************************************************************
Fast, Fun and Effective!
Hail to the Dinosaurs!
I hit a hard workout last night in the
outdoor lifting area of the new
Dinosaur Dungeon.
The new Dinosaur Dungeon is the
basement of the duplex we moved
into last year after selling our house
and downsizing.
It features my IronMind squat stands,
an old beater bar for squats, a rubber
mat to stand on and plenty of plates.
It also includes my Indian clubs and
my Eleiko bar, which I use for pulls
when I train inside and for overhead
work when I train outside.
Trudi's training area is 10 feet across
the room.
It includes her Trap Bar, hyperextension
bench, Inversion Table, dumbbells and
kettlebells.
It's all wedged around two washers,
two dryers, the furnace, a long rack
to hang clothes, a long table to fold
clothes, and a big, wooden work
bench.
That's good, because it doesn't leave
any room for chrome and ferns, a pec
dec, or cardio theater.
And there's no room for other gym
members - meaning no one trying
to use the squat stands to hang his
gym towel and water bottle.
Anyhow, it's just me when I train and
Trudi when she trains, and that's the
way we like it.
When the weather is nice, I move
outside and do overhead work.
That's what I did last night.
I set up some rubber mats on the
driveway, and did a ton of old-school,
split-style snatches. As in, 10 minutes
of warming up and 55 minutes of
snatches, starting light and working
up in weight slowly and gradually.
I did all singles because I'm working
on form - and singles are best when
you're working on form.
The outdoor lifting area is almost but
not quite level, so the bar rolls a bit
on the rubber mats.
To stop it from rolling, I use two very
high tech devices.
You'll laugh when I tell you what they
are.
I put a small folded towel behind the
plates - and a long twig a little bit
bigger than a no. 2 pencil in front of
the plates.
Okay, it's not high-tech - but it works.
You can see the whole set-up right
here:
https://www.instagram.com/brooks_kubik/?hl=en
Anyhow, it was a fun workout outside
under the setting sun.
And an effective one.
And that's what counts.
Fun and effective workouts.
Remember, you can train anywhere - and
you can always get a terrific 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. I have tons of other great workouts
(more than 50 of them) in Gray Hair and
Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Go here to grab the January
issue of The Dinosaur Files in PDF:
http://www.brookskubik.com/dinosaurfiles-january2017.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: "Three
very important words: barbell,
basement, lifter." - Brooks Kubik
***********************************************************************************
I hit a hard workout last night in the
outdoor lifting area of the new
Dinosaur Dungeon.
The new Dinosaur Dungeon is the
basement of the duplex we moved
into last year after selling our house
and downsizing.
It features my IronMind squat stands,
an old beater bar for squats, a rubber
mat to stand on and plenty of plates.
It also includes my Indian clubs and
my Eleiko bar, which I use for pulls
when I train inside and for overhead
work when I train outside.
Trudi's training area is 10 feet across
the room.
It includes her Trap Bar, hyperextension
bench, Inversion Table, dumbbells and
kettlebells.
It's all wedged around two washers,
two dryers, the furnace, a long rack
to hang clothes, a long table to fold
clothes, and a big, wooden work
bench.
That's good, because it doesn't leave
any room for chrome and ferns, a pec
dec, or cardio theater.
And there's no room for other gym
members - meaning no one trying
to use the squat stands to hang his
gym towel and water bottle.
Anyhow, it's just me when I train and
Trudi when she trains, and that's the
way we like it.
When the weather is nice, I move
outside and do overhead work.
That's what I did last night.
I set up some rubber mats on the
driveway, and did a ton of old-school,
split-style snatches. As in, 10 minutes
of warming up and 55 minutes of
snatches, starting light and working
up in weight slowly and gradually.
I did all singles because I'm working
on form - and singles are best when
you're working on form.
The outdoor lifting area is almost but
not quite level, so the bar rolls a bit
on the rubber mats.
To stop it from rolling, I use two very
high tech devices.
You'll laugh when I tell you what they
are.
I put a small folded towel behind the
plates - and a long twig a little bit
bigger than a no. 2 pencil in front of
the plates.
Okay, it's not high-tech - but it works.
You can see the whole set-up right
here:
https://www.instagram.com/brooks_kubik/?hl=en
Anyhow, it was a fun workout outside
under the setting sun.
And an effective one.
And that's what counts.
Fun and effective workouts.
Remember, you can train anywhere - and
you can always get a terrific 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. I have tons of other great workouts
(more than 50 of them) in Gray Hair and
Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Go here to grab the January
issue of The Dinosaur Files in PDF:
http://www.brookskubik.com/dinosaurfiles-january2017.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: "Three
very important words: barbell,
basement, lifter." - Brooks Kubik
***********************************************************************************
I Get This Question All The Time!
Hail to the Dinosaurs!
One quick note, and then we'll talk iron.
1. The January Dinosaur Files.
Is available right here in PDF format:
http://www.brookskubik.com/dinosaurfiles-january2017.html
We're finishing up the Kindle edition,
and will release it soon.
As always, be sure to let me know how
you like the little monster.
2. I Get This Question All The Time!
On the training front, here's a very
common question. I get it all the time.
A reader wants to do a three-exercise
program:
1. Squat
2. Clean and press
3. Deadlift
He'd include some sandbag finishers, and that
would be it.
Note: I assume this is a divided workout program
with one exercise in each workout. It would be very
hard to do all three in one workout several times a
week. Also, if you did clean and press and one or
both of the other movements, the clean and press
should come first. Always do your explosive
movements (meaning the clean, in this case)
at the beginning of your workout.
Anyhow, his question is this:
"I feel a bit guilty for not incorporating direct chest
or bicep work. Can I get a good chest workout --
biceps, too -- from these three exercises without
doing a specific bench press or curl?"
Now, I get variations of this question all the time.
Readers want to know if their arms and chest will
shrink away to nothingness if they stop doing
bench presses and curls and focus instead on
heavy pushing, pulling and squatting.
So here's the answer.
1. If upper arm size is important to you, then do
curls or pull-ups once a week.
a. Pull-ups would have the added benefit of working
your lats, which would be good to do.
2. If chest size is important to you, then do bench
press, incline press or dumbbell variations of either
movement once a week -- or do some variation
of pushups.
3. If upper arm size and chest size is important to
you, then you need to train these muscles.
a. Otherwise, you'll fret and worry that you are
losing size, and that will just derail your entire
program.
b. Why make things harder for yourself?
4. If upper arm size and chest size is NOT that
important to you, then you can either do the
direct arm and chest work or skip it, as you
prefer.
5. Note that many old-timers never did any bench
pressing or curling -- and they did fine.
a. You also have many old-timers who never did
bench presses. John Grimek is a good example --
he never did bench presses, but he was the best
developed man of his generation -- and one of
the strongest.
6. Most Olympic lifters don't do bench presses or
direct arm work, and they do just fine.
7. In most cases, the guys who ask the question
should do some direct arm and chest work --
because the mere fact that they are asking
the question suggests that they will worry
that they are "getting smaller" if they don't
include those exercises -- even if they're
actually growing like weeds from the heavy
leg and back work.
a. Remember, 90% of the physical game is a
mental game.
b. See 3(a) and (b) above.
8. Some trainees (especially older trainees)
have shoulder issues that make bench pressing
difficult or impossible for them. If that's the
case, do incline bench work or pushups or
just stick to overhead presses.
9. Always remember that your current program
is not what you will be doing for the rest of your
life.
10. In other words, you can skip direct arm and
chest work for a couple of months, and then
work it back into your program. Problem
solved!
And that's the answer to a very common question.
I hope it helps. If anyone has additional thoughts,
send them on in.
And remember to grab the January issue of the
Dinosaur Files! It's a great issue.
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 interested in some fun variations
of pull-ups and push-ups, grab Dinosaur
Bodyweight Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses -- and links
to my other PDF courses and Kindle e-books --
are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Focus on leg and
back work, and fill in the rest of your workout
as needed. You'll do fine." -- Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk iron.
1. The January Dinosaur Files.
Is available right here in PDF format:
http://www.brookskubik.com/dinosaurfiles-january2017.html
We're finishing up the Kindle edition,
and will release it soon.
As always, be sure to let me know how
you like the little monster.
2. I Get This Question All The Time!
On the training front, here's a very
common question. I get it all the time.
A reader wants to do a three-exercise
program:
1. Squat
2. Clean and press
3. Deadlift
He'd include some sandbag finishers, and that
would be it.
Note: I assume this is a divided workout program
with one exercise in each workout. It would be very
hard to do all three in one workout several times a
week. Also, if you did clean and press and one or
both of the other movements, the clean and press
should come first. Always do your explosive
movements (meaning the clean, in this case)
at the beginning of your workout.
Anyhow, his question is this:
"I feel a bit guilty for not incorporating direct chest
or bicep work. Can I get a good chest workout --
biceps, too -- from these three exercises without
doing a specific bench press or curl?"
Now, I get variations of this question all the time.
Readers want to know if their arms and chest will
shrink away to nothingness if they stop doing
bench presses and curls and focus instead on
heavy pushing, pulling and squatting.
So here's the answer.
1. If upper arm size is important to you, then do
curls or pull-ups once a week.
a. Pull-ups would have the added benefit of working
your lats, which would be good to do.
2. If chest size is important to you, then do bench
press, incline press or dumbbell variations of either
movement once a week -- or do some variation
of pushups.
3. If upper arm size and chest size is important to
you, then you need to train these muscles.
a. Otherwise, you'll fret and worry that you are
losing size, and that will just derail your entire
program.
b. Why make things harder for yourself?
4. If upper arm size and chest size is NOT that
important to you, then you can either do the
direct arm and chest work or skip it, as you
prefer.
5. Note that many old-timers never did any bench
pressing or curling -- and they did fine.
a. You also have many old-timers who never did
bench presses. John Grimek is a good example --
he never did bench presses, but he was the best
developed man of his generation -- and one of
the strongest.
6. Most Olympic lifters don't do bench presses or
direct arm work, and they do just fine.
7. In most cases, the guys who ask the question
should do some direct arm and chest work --
because the mere fact that they are asking
the question suggests that they will worry
that they are "getting smaller" if they don't
include those exercises -- even if they're
actually growing like weeds from the heavy
leg and back work.
a. Remember, 90% of the physical game is a
mental game.
b. See 3(a) and (b) above.
8. Some trainees (especially older trainees)
have shoulder issues that make bench pressing
difficult or impossible for them. If that's the
case, do incline bench work or pushups or
just stick to overhead presses.
9. Always remember that your current program
is not what you will be doing for the rest of your
life.
10. In other words, you can skip direct arm and
chest work for a couple of months, and then
work it back into your program. Problem
solved!
And that's the answer to a very common question.
I hope it helps. If anyone has additional thoughts,
send them on in.
And remember to grab the January issue of the
Dinosaur Files! It's a great issue.
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 interested in some fun variations
of pull-ups and push-ups, grab Dinosaur
Bodyweight Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses -- and links
to my other PDF courses and Kindle e-books --
are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Focus on leg and
back work, and fill in the rest of your workout
as needed. You'll do fine." -- Brooks Kubik
***********************************************************************************
A Quick Tip on Power Rack Training
Hail to the Dinosaurs!
In response to my recent email on
isometric and isometronic training,
one of our readers sent in this
email:
Hi Brooks,
I'm new to your email list. I have
enjoyed the daily topics. The
information is encouraging.
My reply is in regards to isometric
and isometronic training.
In the mid 80's, I was a student at
Oregon State University, working on
my BS in Health and Human
Performance.
My favorite instructor was J.P. O'Shea.
Dr. O'Shea was a very accomplished
Pan American weightlifter in the 50's,
and the author of many books on
strength development.
He did research on "functional
isometrics." This was barbell
training in a power rack, where
near maximal loads were lifted
from a lower pin and held against
an upper pin for approximately
five seconds.
The range of motion was only a
couple of inches.
The position trained was usually
in the range of the least mechanical
advantage of the lift.
I had the privilege of training with
Dr. O'Shea for a 10-12 week cycle
of functional isometric squat training.
I would have to say this was some
of the most mentally challenging
training I have ever done.
I believe I still have a research
paper he wrote on the subject.
I will attempt to locate and pass
on to you if I find it.
Dan Morgan
Thanks for your feedback, Dan. That
method of training is a very good one.
I consider it to be isometronics rather
than isometrics, but the label doesn't
matter.
What matters is that it's a very good
way to build some serious strength
and muscle.
I cover this type of rack work - and
many other types of rack work in
Strength, Muscle and Power.
These methods are some of the toughest
and most effective training methods out
there - and for serious trainees, they're
hard to beat.
If you find that research paper, send it on
in - I'd love to see it! I have an autographed
copy of Dr. O'Shea's book, Quantum Strength
Fitness II, and I really enjoy it.
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. Remember to grab the January issue
of The Dinosaur Fules:
http://www.brookskubik.com/dinosaurfiles-january2017.html
P.S. 3. My other books and courses - and
links to all of my PDF and Kindle books and
courses - are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Old gold still
spends, and old iron still builds strength
and muscle." - Brooks Kubik
***********************************************************************************
In response to my recent email on
isometric and isometronic training,
one of our readers sent in this
email:
Hi Brooks,
I'm new to your email list. I have
enjoyed the daily topics. The
information is encouraging.
My reply is in regards to isometric
and isometronic training.
In the mid 80's, I was a student at
Oregon State University, working on
my BS in Health and Human
Performance.
My favorite instructor was J.P. O'Shea.
Dr. O'Shea was a very accomplished
Pan American weightlifter in the 50's,
and the author of many books on
strength development.
He did research on "functional
isometrics." This was barbell
training in a power rack, where
near maximal loads were lifted
from a lower pin and held against
an upper pin for approximately
five seconds.
The range of motion was only a
couple of inches.
The position trained was usually
in the range of the least mechanical
advantage of the lift.
I had the privilege of training with
Dr. O'Shea for a 10-12 week cycle
of functional isometric squat training.
I would have to say this was some
of the most mentally challenging
training I have ever done.
I believe I still have a research
paper he wrote on the subject.
I will attempt to locate and pass
on to you if I find it.
Dan Morgan
Thanks for your feedback, Dan. That
method of training is a very good one.
I consider it to be isometronics rather
than isometrics, but the label doesn't
matter.
What matters is that it's a very good
way to build some serious strength
and muscle.
I cover this type of rack work - and
many other types of rack work in
Strength, Muscle and Power.
These methods are some of the toughest
and most effective training methods out
there - and for serious trainees, they're
hard to beat.
If you find that research paper, send it on
in - I'd love to see it! I have an autographed
copy of Dr. O'Shea's book, Quantum Strength
Fitness II, and I really enjoy it.
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. Remember to grab the January issue
of The Dinosaur Fules:
http://www.brookskubik.com/dinosaurfiles-january2017.html
P.S. 3. My other books and courses - and
links to all of my PDF and Kindle books and
courses - are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "Old gold still
spends, and old iron still builds strength
and muscle." - Brooks Kubik
***********************************************************************************
My New Favorite Exercise
Hail to the Dinosaurs!
Two quick notes, and then we'll talk iron.
1. The January Dinosaur Files
Is available in PDF format right here:
http://www.brookskubik.com/dinosaurfiles-january2017.html
As always, let me know how you like the
little monster.
2. Good Reading for Snow-Bound Dinos
I know that many of you are buried in
snow today. If you are, head over to the
Dino website and check out our PDF and
Kindle books and courses for some great
reading:
http://www.brookskubik.com/products.html
You have something like a dozen titles to
choose from, so you should be able to
find something you like.
3. My New Favorite Exercise
I've been having a lot of fun lately with my
new favorite exercise.
It's one that I've done before, but I got away
from it. Now I'm back to it -- and I'm really
glad to be doing it again.
It's a three-exercise compound movement
using a barbell: the clean, front squat and
press/push press/or jerk.
Here's how you do it:
1. Clean the barbell to the shoulders.
a. I prefer to squat clean the bar, but you
can power clean it if you prefer.
b. You perform one just clean, and then
move on to the front squats.
2. Perform one to three front squats.
a. Remember to keep your elbows as high
as possible on the front squats.
b. To perform these correctly, you'll need to
wear lifting shoes with a heel. Otherwise,
you'll lean too far forward at the bottom
of the movement.
c. If you perform reps in the front squat, do
them consecutively. In other words, it's one
clean followed by all of your front squats.
d. Note that you can do three reps in the
front squat on your first working set, then
add weight and do two reps in the front
squat on the next set, and then add weight
and do one rep in the front squat on the third
(or fourth and fifth) work sets.
3. Finish with a press, push press, power
jerk or split jerk.
a. Do one rep of whatever overhead lift you
choose to finish the movement.
That's one set: one clean, one to three front
squats and one overhead lift. A total of three
to five total reps.
Begin with a light weight and do a series of
three to five progressively heavier warm-up
sets.
After the warm-ups, do three to five working
sets.
This is a great way to get a fast, hard workout
that combines "stand on your feet" strength
and power training with a good conditioning
workout.
If you have dumbbells or kettlebells, you can
perform the combination with dumbbells or
kettlebells. It also works with sandbags.
If you don't have a squat rack, this is one
of the very best ways to work your legs
with nothing but a barbell.
For extra leg work, finish up with a few sets
where you do one clean followed by three to
five reps in the front squat and no overhead
lift. This may allow you to go a bit heavier in
weight, but even if you don't add weight you
will be working your legs extra hard by doing
the extra reps.
Note that you can make the front squats even
harder by performing them pause style.
You can make this a complete workout, or
you can include other exercises. I like to do
it after my clean and jerks. It serves as a
good leg workout for an older trainee.
This is one of those "No Excuses" workouts. It
doesn't take much in the way of equipment --
and it doesn't take much time -- so there's
no excuse for not doing it.
Give it a try and let me know how you like
it!
As always, thanks for reading and have a
great day. If you train today, make it a good
one.
Yours in strength,
Brooks Kubik
P.S. I cover a number of other two-exercise and
three-exercise combinations in Dinosaur
Dumbbell Training - along with 50 different
Dumbbell workouts:
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 2. My other books and courses are right
here -- including links to my other e-books on
Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "A champion makes
it work; everyone else makes excuses."
-- Brooks Kubik
***********************************************************************************
Two quick notes, and then we'll talk iron.
1. The January Dinosaur Files
Is available in PDF format right here:
http://www.brookskubik.com/dinosaurfiles-january2017.html
As always, let me know how you like the
little monster.
2. Good Reading for Snow-Bound Dinos
I know that many of you are buried in
snow today. If you are, head over to the
Dino website and check out our PDF and
Kindle books and courses for some great
reading:
http://www.brookskubik.com/products.html
You have something like a dozen titles to
choose from, so you should be able to
find something you like.
3. My New Favorite Exercise
I've been having a lot of fun lately with my
new favorite exercise.
It's one that I've done before, but I got away
from it. Now I'm back to it -- and I'm really
glad to be doing it again.
It's a three-exercise compound movement
using a barbell: the clean, front squat and
press/push press/or jerk.
Here's how you do it:
1. Clean the barbell to the shoulders.
a. I prefer to squat clean the bar, but you
can power clean it if you prefer.
b. You perform one just clean, and then
move on to the front squats.
2. Perform one to three front squats.
a. Remember to keep your elbows as high
as possible on the front squats.
b. To perform these correctly, you'll need to
wear lifting shoes with a heel. Otherwise,
you'll lean too far forward at the bottom
of the movement.
c. If you perform reps in the front squat, do
them consecutively. In other words, it's one
clean followed by all of your front squats.
d. Note that you can do three reps in the
front squat on your first working set, then
add weight and do two reps in the front
squat on the next set, and then add weight
and do one rep in the front squat on the third
(or fourth and fifth) work sets.
3. Finish with a press, push press, power
jerk or split jerk.
a. Do one rep of whatever overhead lift you
choose to finish the movement.
That's one set: one clean, one to three front
squats and one overhead lift. A total of three
to five total reps.
Begin with a light weight and do a series of
three to five progressively heavier warm-up
sets.
After the warm-ups, do three to five working
sets.
This is a great way to get a fast, hard workout
that combines "stand on your feet" strength
and power training with a good conditioning
workout.
If you have dumbbells or kettlebells, you can
perform the combination with dumbbells or
kettlebells. It also works with sandbags.
If you don't have a squat rack, this is one
of the very best ways to work your legs
with nothing but a barbell.
For extra leg work, finish up with a few sets
where you do one clean followed by three to
five reps in the front squat and no overhead
lift. This may allow you to go a bit heavier in
weight, but even if you don't add weight you
will be working your legs extra hard by doing
the extra reps.
Note that you can make the front squats even
harder by performing them pause style.
You can make this a complete workout, or
you can include other exercises. I like to do
it after my clean and jerks. It serves as a
good leg workout for an older trainee.
This is one of those "No Excuses" workouts. It
doesn't take much in the way of equipment --
and it doesn't take much time -- so there's
no excuse for not doing it.
Give it a try and let me know how you like
it!
As always, thanks for reading and have a
great day. If you train today, make it a good
one.
Yours in strength,
Brooks Kubik
P.S. I cover a number of other two-exercise and
three-exercise combinations in Dinosaur
Dumbbell Training - along with 50 different
Dumbbell workouts:
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 2. My other books and courses are right
here -- including links to my other e-books on
Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "A champion makes
it work; everyone else makes excuses."
-- Brooks Kubik
***********************************************************************************
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