Moving Fast, Staying Strong!

Hail to the Dinosaurs!

I've been posting some photos of my
workouts over the past couple of weeks,
and a number of you have asked for
some video.

So here's a short clip from a workout
where I was doing old-school, split
style clean and jerks.

I've been doing squat style cleans and
split style snatches, but decided to work
on split style cleans for a while and see
how they work.

One of the great things about split style
lifting for older Dinos is that it makes
you move FAST.

Those feet have to really fly -- and at age
60, that's a very good thing.

The goal is to be both strong and fast --
meaning powerful -- at age 60 and

Anyhow, here's the clip -- not a maximum
weight, by any means, but it will give you
an idea of what things look like here at
Dino HQ:


By the way, if you're interested in old-school
training programs and retro-workouts, grab
my three-volume series, DINOSAUR

It's available in your choice of hard-copy or
PDF at my website -- or in Kindle editions at
the Kindle bookstore.

Hard-copy and PDF


Yours in strength,

Brooks Kubik

We have 23 books and courses available at the Kindle bookstore. This is the latest one. Go here to see the complete list:

The "How Many Meals A Day?" Question

After a hard workout, nothing beats a nice home-cooked meal.

Hail to the Dinosaurs!

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

And a lot of people don't believe the answer.
The answer is "three."

Breakfast, lunch and dinner.

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

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

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

But six meals a day isn't for everyone.

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

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

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

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

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

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

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

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

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

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

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

But it's three. Three meals a day. That and hard
training are all you need for great results.

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

Yours in strength,

Brooks Kubik

P.S. Go here to grab Knife, Fork, Muscle in
the hard-copy edition:

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

Knife, Fork, Muscle, Kindle e-book 1

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

Knife, Fork, Muscle, Kindle e-book 2

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

 Knife, Fork, Muscle, Book 3

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

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Heavy iron
good food works every time."
-- Brooks Kubik

We have 23 books and courses available at the Kindle bookstore. Go here to see the complete list:

Dinosaur Training DVDs - Where to Find Them!

Push pressing 302 pounds with a Christmas Tree Barbell - one of the many highlights of my Dinosaur Training DVDs.

Hail to the Dinosaurs!

Back in the late 1990s, I made five
Dinosaur Training videos:

1. The Lost Art of Heavy Dumbbell

2. Bags, Barrels and Beyond

3. Power Rack Training

4. Olympic Lift Basics

5. Strength Training Basics

We didn't have I-phones back then,
so I had to do things the old-fashioned

I hired a professional camera-man,
and shot each of them in the original
Dinosaur Dungeon.

Each of them is about 2 hours long,
and each of them has a ton of lifting,
non-stop action, and plenty of chalk
and sweat.

The camera-man loved the assignment.
He was used to filming wedding videos.
This was a *little bit* more exciting.

I sold them in VHS format for a long
time, and then we remastered them
to DVD.

But I don't carry them today.

I've licensed them to John Wood so
that he can feature them at the Iron
League member site.

So that's the place to go if you want
to see them.

And frankly, it's a great deal - because
the cost of a one year's membership is
less than the cost of all five DVDs. And
you get to see a ton of other great Iron
Game stuff, as well.

So if you missed them the first time
around, or if you didn't see all of them -
or if you bought the DVDs but can't
find them after your last move or the
last big flood - then sprint on over and
join the Iron League:

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

Yours in strength,

Brooks Kubik

The Difference Between Age 30 and Age 60

Hitting it hard at age 60. The older you are, the more fun it is!

Hail to the Dinosaurs!

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

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

The difference is 1.514.

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

The coefficient for a 30 year old lifter is 1.00.

So if the lifter clean and jerks 300 pounds, his
relative performance is:

300 x 1.00 = 300.

The coefficient for a 60 year old lifter is 1.514.

If the 60 year old lifts 200 pounds in the clean
and jerk, his relative performance is:

200 x 1.514 = 302.8

That means that the 30 year old is stronger
on a weight lifted basis -- but on an age-
adjusted basis, the two lifters are virtually

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

In other words, if you're "only" lifting 200
pounds at age 60, you're doing pretty darn
good - and probably better than you think!

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

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

You can grab it right here in your choice of
hard copy, Kindle e-book or PDF.

Do the math, and see where you rank. It's a
lot of fun -- and you may surprise yourself!

Hard copy

Kindle e-book


If you prefer PDF courses, it's also
available in PDF - just go to our
Products page and look for the
PDF courses:

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

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

Yours in strength,

Brooks Kubik

P.S. Older Dinos can build and maintain
very surprising levels of strength and
development. But you need to train the
right way to get there. Here's a PDF
course for older trainees that tells you
exactly what to do:

For more detail about effective training
for older Dinos -- and for more than 50
great workouts for older trainees, grab
Gray Hair and Black Iron:

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

P.S. 3. Thought for the Day: "Two words:
stay strong!" -- Brooks Kubik

We have 23 books and courses available at the Kindle bookstore. Go here to see the complete list:

Hitting It Hard in the Dino Dungeon (with Photos!)

Hitting it hard at age 60.

Hail to the Dinosaurs!

I  had a fun workout the other

I did old-school split style clean
and jerks.

At age 60, they're a lot more
forgiving than squat style cleans.

Check out the action.

Get set, concentrate, get ready to lift.
Setting the grip.

Rocket booster time.

Giving it everything on the pull.

Finishing the jerk. Step up slowly and carefully to bring those feet together!

Yours in strength,

Brooks Kubik

P.S. If you want to know how to train hard,
heavy and effectively as an older trainee,
grab a copy of Gray Hair and Black Iron:

P.S. 2. For my Kindle e-books and training
courses, go here:

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 hard-copy and PDF books and courses at my website:

What's Your Favorite Exercise?

We have 23 books in the Kindle bookstore. This the latest one. You can grab it right here:

Hail to the Dinosaurs!

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

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

Here's the question:

What's your favorite exercise -- and why?

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

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

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

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

Old-school split snatches are fast, fun and effective.

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

5. It's hard to pick just ONE favorite

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

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

7. One hand barbell snatches were a
favorite once.

8. So was the barbell clean and press.

9. And the one-hand dumbbell swing.

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

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

a. And the one-hand barbell deadlift.

b. The farmer's walk.

c. Sandbag and barrel lifting.

d. Heavy partials in the power rack.

e. The seated press behind neck.

f. Heavy barbell curls.

g. The Trap Bar deadlift.

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

Having fun with one of my favorite exercises.

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

a. I love the feel of these movements.

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

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

And my favorite is -- I honestly don't

Probably one of the four movements I
currently do -- or all of them.

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

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

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

Yours in strength,

Brooks Kubik

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

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

Hard-copy and PDF


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

Whatever your favorite exercise, life is better when it includes regular workouts.

Top Tips on Effective Warm-Ups for Dinos!

Retro lifting at Dino Headquarters always begins with a long, thorough and complete warm-up. It's a must for anyone, but a double must for an older lifter.

Hail to the Dinosaurs!

Last week we talked about stretching, and
whether it was good or bad for you.

I noted that when I was in high school,
stretching was the big deal in athletics.

The coaches had us do all sorts of stretches
before and after every practice and every
competition. It was supposed to prevent

That theory has pretty much fallen by the
wayside over the years.

We've learned several important things,
and they've made coaches change what
they do.

Here's what we now know:

1. Too much stretching lowers a muscle's
strength and power potential -- so it's
NOT a good idea to do tons of stretching
before a heavy workout (or a football game
or a wrestling match or anything else
where strength and power is important).

2. Stretching can injure a "cold" muscle
or its attachments.

3. You get a better and fuller stretch when
the muscles and joints are warmed up and

For all of these reasons, most coaches
now have their athletes do stretching at
the end of a workout or a practice rather
than before.

Of course, some of us do need some
stretching before we train, usually for
a particular joint that needs extra work
to warm up and get loose. For example,
I always stretch my ankles before a

My workouts always begin with a good warm-up, followed by my first sets with an empty bar, and then gradually going up to heavier weights. Older trainees need longer warm-ups than younger trainees.

But most of my warming-up follows
these general guidelines:

1. The best way to prepare for a workout
(or a practice or a competition) is to do a
warm-up that involves light movements
rather than the static stretches we did
"back in the day".

a. For example, you might prepare for a
squatting or deadlifting workout by doing
deep knee bends with no added weight.

b. Or you might do squats, front squats
or overhead squats with a length of PVC
pipe or broomstick.

c. And you might use light Indian clubs to
loosen up your shoulders and upper back
before hitting the iron.

2. Do enough warming-up so that the joints
and the muscles are ready for the heavier
stuff, but don't do so many reps that you
start to get a pump. It's a warm-up, not
a workout. Five to ten deep knee bends (or
several sets of five to ten) may be all it

a. I usually do sets of three to five reps in
the overhead squat with a broomstick as
part of my warm-up. That's light and easy,
of course, but it does the trick.

3. Start light and perform the specific
exercise or lift you are planning to work --
and use a series of progressively heavier
warm-up sets performed in perfect form
to prepare you for the heavy stuff.

a. Remember that many or most top
weightlifters will start with the empty
bar for their first warm-up set -- even
if they work up to world-class weights
for their final sets.

4. Older trainees need more warming up
than younger trainees.

a. The older you get, the more time you
need to devote to your warm-ups.

b. At age 60, I now spend about 20
minutes on warm-ups before I even
touch the barbell -- and then I begin
with super light sets with the empty
bar and progress gradually from

The barbell doesn't need a warm-up, but YOU do!

5. If you have time to train, you have time
to do a proper warm-up.

6. During the warm-up, concentrate deeply
on what you are doing. Don't just "run
through" the warm-up movements and the
warm-up sets. FOCUS on them.

a. Use the warm-up to help shift from the
everyday world we live in to the inner
universe we lift in.

7. Concentration and focus means no talking,
no goofing around, no distractions and (gasp!)
no social media.

And that's my take on warming-up. It's not
complicated, but it's not like the stuff the
coaches had us do 40 years ago.

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. We had a three way tie for our most
popular training books last week. Do YOU
have them all?

Dinosaur Bodyweight Training

Dinosaur Dumbbell Training

Knife, Fork, Muscle

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Train smart,
and as you grow older, train smarter."
-- Brooks Kubik

We have 23 books in the Kindle bookstore. This the latest one. You can grab it right here:

Retro Lifting at Dino Headquarters

Retro lifting at Dino Headquarters - it's fast, fun and effective!

Hail to the Dinosaurs!

Today's a training day at Dino Headquarters,
and I'm looking forward to it.

I'll be doing split style snatches, snatch high
pulls and front squats. That will make a long
workout. It will run about 90 minutes, and it
will work everything from the toes to the
eyeballs and back again.

Most of the workout will focus on the split
style snatch. I do plenty of singles to work
on my form and technique in the snatch.

The footwork takes lots of practice -- and
like anything else, to do it right you need
work at it.

Some people call the split style of snatching
or cleaning "old man lifting."

Others call it "grandfather lifting."

Jim Schmitz calls it "retro lifting." He started
out as a split style lifter back in the 1960's,
and then switched over to the squat style,
and today, at age 70, he's back to the split
style because it's easier on his body.
And he still lifts in competition once or
twice a year. At age 70, that's pretty

Anyhow, I agree with Jim Schmitz. I think
"retro lifting" is the best term for split style
snatching and cleaning.

World and Olympic Champion John Davis hits a split snatch back in the day.

But whatever you call it, old-school lifting
is fun to do.

It's also good exercise -- and it keeps you
young, fast, strong and powerful.

So does any kind of basic barbell and dumbbell
training -- especially the stand on your feet stuff
I write about in all of my books and courses.

So here's the bottom line:

I don't care how old you are in years, but
if you're standing on your feet and squatting,
pulling and pushing heavy iron a couple of
times a week, you're younger and stronger
than most people.

And if you keep on doing it, you'll stay
younger and stronger for a very long

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

Yours in strength,

Brooks Kubik

P.S.Here are some great resources to help
keep you healthy and strong at any age:

a. Gray Hair and Black Iron is a must-read
for any older trainee:

b. Two years ago, I did a terrific mini-course
for older Dinos -- with a brand new workout --
and it's available in PDF with immediate electronic

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

If you've not been reading the Dinosaur
Files, start with the December 2015 issue
and work forward from there:

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Stronger is
younger." -- Brooks kubik

We have 23 books in the Kindle bookstore. This the latest one. You can grab it right here:

Helping You Save Clams on Shipping and Handling!

We have 23 books in the Kindle bookstore. This the latest one. You can grab it right here:

Hail to the Dinosaurs!

When I published Dinosaur Training
way 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

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

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

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 23 Dinosaur Training
books and courses on Kindle. Here's the
complete list - and we're adding more
and more all the time:

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:

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

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 serious clams.

And saving serious clams is a good

Yours in strength,

Brooks Kubik

Happy Training Day!

After more than 50 years of training, each workout is more fun than the last one - and more precious than ever.

Hail to the Dinosaurs!

Here's one from a couple of years ago,
bit it's gray and gloomy today, so it's
worth remembering it.

Wet, Cold, Gray and Gloomy - But
A Training Day!

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

But today's not sunny and bright.

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

But that doesn't matter.

I looked out the window, and I thought:

"Today's a training day! What a great day
it's going to be!"

And that's part of the magic of strength

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

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

For many of us, it would be:


Or powerlifter.

Or strongman.

Or bodybuilder.

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

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

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

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

And yes, it's wet, cold, gray and gloomy today.

But it's a training day, and that means it's
going to be a great day!

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

Yours in strength,

Brooks Kubik

P.S. Here's something that will give you plenty
of motivation and inspiration for hard training --
along with dozens of great workouts and
training ideas:

Strength, Muscle and Power

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

Hard-copy and PDF


The newest addition to the Dinosaur Training Library - now available at the Kindle Bookstore.

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

The Old School Strength Training Q and A

My new course is available right here in the Kindle bookstore:

Hail to the Dinosaurs!

Imagine that you were training with
me right here at Dinosaur Headquarters.

We'd lift tons of iron and have tons of

We'd scare the heck out of the

We might even cause a small
earthquake right here in Louisville.

And after the workout, you'd probably
ask me a couple of training questions -
and I'd give you a detailed answer to
each of them.

You may never make it to the Dino
Dungeon (very few people ever
have), but here's the next best

Exactly two weeks ago, we launched
a new training course.

The title is Brooks Kubik's Old
School Strength Q & A.

It covers 15 questions from
readers - with detailed answers
to them.

As I said, it's just as if we were
training partners and you asked
me a question after a hard workout
here at Dino Headquarters.

We cover a wide variety of important
training topics in the book, including:

The best footwear for squats.

How to keep your T-levels
healthy and high.

How to break a plateau on

How the old-timers REALLY

Exercise alternatives if you can't
do squats.

Strength co-efficients for older lifters
and how to use them.

Safe and effective training for older

How to break through a sticking

How long a workout should last.

Parallel dips for older trainees.

Warm-up sets.

Sets and reps for the military press.

Sets and reps for muscle mass.

Deadlift questions.

And much more.

The Q and A format makes the new course
fast, fun and eminently readable -- but let's
us give you plenty of vitally important
strength training information.

It's just like training together - right
here in the Dino Dungeon.

Go here to grab a copy:

Yours in strength,

Brooks Kubik

Hitting it hard and heavy at the Dino Dungeon! 

An Important Question to Ask Yourself!

Going strong at age 60 - after more than 50 years of strength training.

Hail to the Dinosaurs!

Here's a very good question to ask

"Why did I start strength training?"

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

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

For me, it was severe childhood asthma.

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

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

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

That I would always be weak and frail.

That I was too sick to play with the other

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

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

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

But he licked it.


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

And over time, the exercise program
made him bigger, stronger and

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

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

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

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

So ask yourself the question:

"Why did I start strength training?"

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

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

Yours in strength,

Brooks Kubik

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

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

Hard-copy and PDF


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

Sunday Catch Up for Dinos!

A birds-eye view of the Dinosaur Dungeon as the 60-year old Dino gets set to do some front squats. The towels on the bar are to hold on during the set - a good accommodation for older guys with tight shoulders.

Hail to the Dinosaurs!

Couple of quick things to catch you
up on all things Dino.

1. Photos of the Dino Dungeon

I'm posting lots of photos of the
Dino Dungeon on Facebook and
Instagram (and tweeting them,
as well.)

Friend me on Facebook and follow
me on Instagram and Twitter -
and be sure to hit the LIKE button
and leave comments and share
and all that good social media

To make it easy, here's the link
for the Instagram photos:

2. The January Dinosaur Files

In addition to offering the January
issue of the Dinosaur Files in PDF
and Kindle editions, we also offered
it in a special hard-copy (paper-back)

The hard-copy edition is printed by
Amazon, and shipped to you by

That means that if you're an Amazon
Prime customer, there is NO shipping

In other words, it's a hard-copy with

And that's hard to beat.

Not only that, but readers tell me that
the printed edition looks great.

Go here to grab the January issue in
the format of your choice:

PDF edition

Kindle edition

Amazon hard-copy

3. The February Dino Files

The February issue is available in PDF
right now, but we'll get the Kindle and
Amazon hard-copy versions up and
available as soon as we can. The PDF
version is right here:

Of course, and as always, be sure to
let me know how you like the Dino
Files - and tell what you'd like to see
in future issues.

Yours in strength,

Brooks Kubik

P.S. My other books and courses -- including
links to my e-books on Kindle -- are right
here at Dino Headquarters:

Hard-copy and PDF


P.S. 2. Thought for the Day: "Train like
its the last workout you'll ever take,
because one day it will be." - Brooks

Does Abbreviated Training Really Work?

An evening workout at Dino Headquarters.

Hail to the Dinosaurs!

Yesterday I received an email from a reader
who asked whether abbreviated training really

Apparently, he's been reading "stuff on the
internet" that tells him he has to follow long,
frequent workouts to make any sort of
meaningful progress.

So let me offer a counter view to the interweb

I'll make it very simple. I'll give it you in six short
words -- and they even rhyme, so that will make
it very easy to remember.

If you over-train, you won't gain.

Period, end of story.

And that's what the Interweb whiz kids all forget.

It's not just how how hard you train. It's how you
recover from your training. No recovery means no
gains in strength and muscle mass.

Most trainees start off by making good gains, in
part because they're not strong enough to over-train.

But as they grow stronger and better conditioned,
they start to over-do things. And at that point, their
progress comes crashing to a halt.

Many trainees train for years without making any
progress because they over-do things in the gym
and they are barely able to stay even, much less
to make significant gains in strength and muscle

Go to any gym in the world, and you'll see this
happen over and over. It probably happens to
99% of the trainees at the typical gym.

And no one seems to be able to figure it out --
which is amazing, because the answer is very
simple and very obvious:

Train less, but train harder and heavier.

So when someone asks me, "Does abbreviated
training really work?" the answer is this:

1. Yes, it does.


2. Try it and see for yourself.

And remember , there's an entire army of Dinosaurs
around the world who've found that abbreviated
training brought them the best results of their

If it worked for them, it will work for you.

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

Yours in strength,

Brooks Kubik

P.S. My three Dinosaur Training Secrets courses
will get you on the right track for BIG GAINS
with sensible, abbreviated workouts. Grab them
in your choice of hard-copy, PDF or Kindle

a. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training

Kindle e-book:


PDF - see the section for PDF courses on
our products page:

b. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

Kindle e-book:


PDF - see the section for PDF courses on
our products page:

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

Kindle e-book:


PDF - see the section for PDF courses on
our products page:

P.S. 2. Thought for the Day: "Train hard
and heavy, and then rest and recover."
-- Brooks Kubik

Squats and Vitamin D

Time for some squats and Vitamin D at Dino Headquarters!

Hail to the Dinosaurs!

It was a cold but sunny day, so I
decided to train outside.

Vitamin D is a good thing.

I bundled up. Three layers on top,
with the last layer being my York
Barbell Club hoodie (purchased
from John Wood). It's gray with
black letters (guy colors) and it's
nice and warm.

I went down to the basement,
opened the garage door, and set
up the rubber mats to make my
outdoor lifting area.

Then I moved the squat stands
and the the barbell outside.

The plates came next.

The drive-way was now a fully
equipped, fully functional old
school gym.

You can see photos of it on my
Instagram page:

And you can read more about
it - and see some embedded
video - in the February issue
of the Dinosaur Files:

I warmed up, got loose and ready
to go, and then I hit it.

Front squats, starting light and
working up to five heavy singles.

Finished up, put the squat stands
and the barbell back in the
basement, and put the rubber
mats back in the garage.

It was a simple drive-way once
more, instead of a world-class

I went upstairs to grab some

I had earned it.

Yours in strength,

Brooks Kubik

P.S. For more about home gym training
(and tons of other stuff) see "An Island
Gym" and "In Praise of Cellar Dwellers"
in this book:

Strength, Muscle and Power

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

Hard-copy and PDF


P.S. 3. Thought for the Day: : "Go out
and get it done, or stay inside and get
it done - but get it done." - Brooks

Stretching - Friend or Foe?

It was cold but sunny, so I bundled up and moved the weights and the squat stands outside. Nothing beats squats and vitamin D.

Hail to the Dinosaurs!

When I was a kid, stretching became the
new craze in athletics training.

The coaches were told to have all of their
athletes do plenty of stretching drills before
and after every practice, and before and after
every competition.

Most of this was static stretching, where you
get into an extended position and hold it for
10 to 30 seconds -- or ballistic stretching,
where you would go close to the extended
position and then move back and forth or
up and down for 10 or 15 reps.

It was supposed to prevent injuries.

Did it work?

Darned if I know.

I remember talking to NFL Hall of Fame
coach Paul Brown one summer when I
worked a job selling popcorn and cokes
at the Cincinnati Bengals training

"I don't know about all this stretching,"
he said. "They say it's good for the players.
But I think about Jim Brown."

Jim Brown had played for Coach Brown
when he was the head coach of the
Cleveland Browns. He was the best
running back in football -- and he
finished his career with an all-time
rushing record that stood for many

He also was one of the few football
players in history who ever played
his entire pro career without missing
a single game due to an injury.

He was both unstoppable and

"Jim Brown never did any stretching,"
said Coach Brown. "He was so tight he
couldn't put his hands any lower than
his knees when he bent over with his
legs straight."

That was interesting information -- and
it sure as heck got me thinking.

Here's something else to think about.

I've had shoulder problems since I was
in high school.

That's because I hurt my right shoulder
doing pullovers on a Nautilus Pullover
Torso machine.

Back in those days, the Pullover Torso
machine had an enormous range of
motion. Your elbows would go way
back behind your head on every rep.

They said it was good for you -- that
it would strengthen the shoulders
and help make them injury-proof.

In my case, the reverse happened.

Many trainees have similar problems
with exercises that over-stretch the
shoulder joint -- including the press
behind neck, behind the neck pull-
downs, straight arm barbell pull-
overs, flies, and bench presses with
a McDonald bench press bar.

The same thing can happen with dips.
If you go too low, you're just asking
for trouble. especially with a ton of
extra weight -- or if you bounce.

But back to the original question.

Is stretching your friend or your foe?

I'll give you my answer later in the

But in the meantime, let me hear from
YOU! Shoot me an email and tell me
what you think.

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 tells you how to
train for lifelong strength and health -- and how
to preserve and protect your joints:

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Start young and
keep going for the rest of your life. If you're
not young, start NOW and keep going for the
rest of your life." -- Brooks Kubik

The One Million Squats Rule

Even after more than 50 years of training, every workout is more fun than the one before it.

Hail to the Dinosaurs!

One quick note and then we'll talk training.

1. We're All Out of Black Iron

We are now completely and officially all
out of Black iron: The John Davis

If you want a copy, I think Bill Hinbern
and John Wood may have some - but
I don't.

Check with Bill at:

And check with John at:

If they DO have any left, they don't
have many - so act fast and if one of
them has a copy, grab it.

A very big THANK YOU to everyone
who ordered a copy of the book!

2. The 1,000 Squats Rule

World and Olympic weightlifting champion
Tommy Kono used to say that we all have
a certain number of squats in us, and when
we use them up, that's it.

He didn't mean we're programed to do a
certain number of squats and then our
knees suddenly stop bending and we're
left standing there like the Tin Man in
the Wizard of Oz movie.

No, he meant that we need to take care
of our bodies and not do crazy stuff that
does more harm than good -- and not
waste our reps on things that don't
directly contribute to our  strength
and health goals.

For example, you see a lot of stuff out
there about squatting every day.


If you can build just as much strength (or
more) on less frequent squat workouts, then
why hit them every day and run the risk of
jacking up your knees, hips or lower back?

Why not allow time for adequate recovery?
It not only helps your training, it helps
preserve and protect your joints.

Or you see guys doing leg workouts where
they do hundreds of reps of different
exercises. 5 x 10 on this, 10 x 10 on
that, 5 x 12 on something else -- and
on and on. Some guys might do 500 or
more reps in a single leg training session.

Why do that if you can get bigger and
stronger with 5 sets of 5 reps or 5/4/3/2/1
or 5 sets of 3 in the squat or front squat?

The lower volume builds more strength and
more muscle -- and imposes much less wear
and tear on your body.

So why do the high volume thing?

Lower reps also allow you to train with greater
focus and much more precision.

You concentrate on each rep. You perform it in
perfect form. You become the rep.

In contrast, high volume workouts are almost
always a series of fast, choppy, sloppy reps
performed with little focus and no attention
to the mind-muscle link. Your brain does
nothing more than count the reps.

But there's a better way to do it. A much
better way.

I've been training for more than 50 years now,
and I plan to keep on training for a long time.

I have no idea how many more squats I have
in me, so I'm playing it safe. I keep the volume
low, and I make every rep count. I train with
total and complete focus, and I do everything
possible to maximize the mind-muscle link.

Tommy Kono called it "Quality Training." You
focus on quality, not quantity -- on perfect
lifting rather than on volume.

It makes a BIG difference -- and it helps keep
you from using up those squats too early in
your career!

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

Yours in strength,

Brooks Kubik

P.S. Here's a great book about Quality Training
for older Dinos -- as in, anyone age 35 and up:

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

Hard-copy and PDF


P.S. 3. Thought for the Day: "Strength training
is one of the best things you can do for yourself.
Make the most of the opportunity." -- Brooks

They're Gone!

Hail to the Dinosaurs!

As of about 15 minutes ago, we're
all out of Black Iron: The John Davis

If you want one, I think Bill Hinbern
and John Wood may have some - but
I don't.

Check with Bill at:

And check with John at:

If they DO have any left, they don't
have many - so act fast and if one of
them has a copy, grab it.

A very big thank you to everyone
who ordered a copy of the book while
we had it available for you. It was a
good one.

Yours in strength,

Brooks Kubik

Two Left!

Hail to the Dinosaurs!

We are down to TWO copies of

If you want one of them, grab it
now. They won't be around for
very long.

Here's the link:

Yours in strength,

Brooks Kubik

How Long Do Sharks Swim in the Ocean?

Still training hard and heavy at age 60 - after 50 years of training - and not planning to quit any time soon.

Hail to the Dinosaurs!

How long does a shark swim in the ocean?

Here's the answer:

He swims in the ocean for his entire life.

If he stops swimming, he dies.

Dinosaurs are like sharks. They train for their
entire lives. If they stop training, they die.

Maybe they don't die immediately -- but they
lose their fire. They lose their energy -- and
their zest for life. They diminish.

My grandfather grew up on a family farm and
lumber camp in the rugged Tatra Mountains
of Slovakia. He immigrated to the U.S. and
began working in steel mills. He worked in
the steel mill his entire adult life.

In other words, he worked hard his entire

He retired.

And then he died.

Because once he retired, he lost that fire.

When I was a kid, I had a book about physical
training. It covered calisthenics, isometrics, and
some very basic weight training exercises.

I remember that the book had an entire page
where they compared the benefits of different
types of exercise and different sports.

They rated each for muscle building, strength
building, endurance development, weight gain,
weight loss, and so on.

They also rated them based on lifelong
enjoyment and lifelong participation.

In other words, would you do it in high school
and college and then STOP -- or would you
keep on going and do it for your entire

For example, football got high marks in some
categories, but low marks for lifelong participation.
Because very few people play football after high
school -- and fewer still play football after college,
and the number of people who play football after
age 40 is so low that you can probably count them
on the fingers of one hand.

I forget how they rated calisthenics, isometrics,
and weight training. But that doesn't matter. I
know how I would rate them: as activities that
you can (and should) do for your entire life.

Of course, you may need to make adjustments
as you grow older. That's a part of the process.

But the important thing is to make strength
training an integral part of your life. It's not
something you do when you're young and
then stop doing -- it's not something you
do for awhile and then stop when you turn
40, or 50 or 60 -- and it's not something
you stop doing when you retire.

It's something you do for your entire life.

It's like the shark -- swimming in the ocean.

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. We just got a new shipment of three of
our best sellers -- so now's a good time to
grab them:

Knife, Fork, Muscle

(Also available in e-book -- see the links on our
products page)

Dinosaur Bodyweight Training

Dinosaur Dumbbell Training

P.S. 2. My other books and courses, and the
Dinosaur Files strength training journal, are
right here:

Hard-copy and PDF


P.S. 3. Thought for the Day: "Keep on moving,
and keep on training!" -- Brooks Kubik