One Thing at a Time Strength Training

Like all great champions, Reg Park always trained with intense mental concentration and total, complete and unwavering focus.

Hail to the Dinosaurs!

Two quick notes and then we'll talk iron -
as in, one thing at a time strength training.

1. The July-August Dinosaur Files

It's a great issue - and you can grab it
right here:

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

The 30 and 35 minute workouts for
those of you who are pressed for time
are well worth reading - and so is the
article about the old-school, "break all
the rules" training program that helped
one young lifter gain 35 pounds of
muscle - drug-free and supplement-
free.

By the way - if you missed the May-June
issue, you missed another good one -
but you can still grab it - right here:

http://www.brookskubik.com/dinosaurfiles-mayjune2018.html

This one includes, among other things, Bob
Hoffman's favorite workout - which I think
you'll find very interesting. But be warned:

it's tougher than it looks!

2. Heavy Partials

My new course on heavy Partials is getting
great reviews from Dinos around the world.

Many have reported new PR's after being on
the program for a short period of time -
including one Dino who set a new PR in the
bench press in just two weeks!

Go here to grab the little monster:

http://www.brookskubik.com/dinosaurstrengthandpower-02.html

3. The One Thing at a Time Workout

One of the keys to success in your training
is to focus on one thing at a time.

By that, I don't mean to do one-exercise
workouts, although those can be very
effective.

I'm talking about your mindset when you
train.

Serious strength training is a very unusual
and unique activity. It requires a special
mindset -- a mindset that is much different
than the mindset most people employ
throughout the day.

Most people go though the day in an endless
series of frantic multi-tasking, plate-spinning
and juggling.

They're doing one thing on one side of the
computer screen, another thing on the other
side, and third thing on their nearby laptop --
and they're answering email while they do it
all -- and they're on their I-phone -- and
they're having three different conversations
with three different people -- and they're
doing this all day long.

They never focus on one thing. They just
juggle and jiggle and jump from one thing
to another.

That's life in the modern world, but it's not
what you do when you train.

Training requires a much different approach.

When you train, you need to focus on one
thing at a time.

You begin by focusing on each rep.

You take your reps one by one.

You don't worry about the next rep -- or the
next set -- or the next exercise.

You turn your focus inward, and dive deep
into the rep.

You live the rep.

You become the rep.

And then you do the next rep.

When you finish your set, you take a rest and
focus on the next set -- and when you do the
next set, you do it rep by rep.

And that's how you do your entire workout:
rep by rep, and set by set, with total and
complete concentration.

In short, when you train, you focus on the
here and now.

And this is a very good thing for you -
not just for your training, but for YOU.

It's actually what our brains were wired to
do.

Not multi-tasking -- but rather, pinpoint
concentration.

It's good for them -- and it's important to use
them this way -- and that's actually one of the
most important benefits of serious strength
training. It helps wire your brain the way
it's supposed to be wired.

I trained last night, and for 63 minutes I was
deep in the zone. Total concentration. Maximum
focus. Pushing, pulling and squatting in the here
and now.

And it felt pretty darn good.

Give it a try and see for yourself.

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

Yours in strength,

Brooks Kubik

P.S. 1. I teach you how to concentrate and
how to focus on your workouts in Dinosaur
Training and Dinosaur Bodyweight
Training:

Dinosaur Training: Lost Secrets of Strength

and Development

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

Dinosaur Bodyweight Training

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

P.S. 2. My other books and courses are
right here at Dino Headquarters - and the
list includes these great books and courses:

Brooks Kubik's Hard-Copy and PDF Books and Courses

Brooks Kubik's Hard-Copy and PDF books and courses

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

Brooks Kubik's Kindle Books

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

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

P.S. 3. Thought for the Day: 

"When you ride on the back of a tiger,
focus on the tiger." 

-- Brooks Kubik

Stuff That Works

John Grimek performing one of his tried and true, favorite exercises - a good example of stuff that works.

 
Hail to the Dinosaurs!

We're back in the saddle again after a
long Memorial Day Weekend here in the
States.

So let's going with two quick updates -
and then talk about stuff that works.

The July-August Dinosaur Files
The July-August issue of The Dinosaur
Files has landed - and readers are
loving it. Go here to grab your copy:

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

It includes some great articles - but
my favorite is the one I wrote about
two lifters who took their barbell set
to a south Pacific island - way back in
the 1930's - and built a hut, planted
a garden, and lived on the island -
and trained hard and heavy - and
made some really incredible gains.

It's a true story, and it tells us quite
a lot about what really works when it
comes to building strength and muscle.

George F. Jowett's Progressive
Barbell Training Course

This little gem dates back to the 1920's
or 30's - but I've issued it again in a
modern reprint edition. We have a very
limited number of copies, so if you want
one, act fast.

We don't have a special sales page, so
we'll have to do a simple work-around.
To order the Jowett course:

Order a copy of my Dinosaur Training
book - but include a note (or send me
an email) saying that you actually want
the Jowett course.

Be sure to include the note or send
the email so we know what you
actually want!!!

Progressive Barbell Training is a
great old-school course - with plenty
of line drawings that show you how
to  how to perform all of the barbell
and dumbbell exercises in it.

Good stuff - stuff that works - and a
very nice link to the past.

Stuff that Works

Speaking of stuff that works . . . .

Here's a thought I had the other day:

If John Grimek were alive today, and he
was doing the very same workouts he did
back in 1939 and 1940 - right before he
won his first Mr. America title - when he
trained with Steve Stanko - and someone
filmed the workouts and posted them on
social media - no one would watch them.

Or perhaps they'd watch one or two and
then stop.

That's because Grimek and Stanko did
very basic workouts - using a very small
number of exercises - and doing pretty
much the same thing every time they
trained.

I mean, ask yourself this:

How many times can you watch someone
do squats, presses, cleans and snatches?

Even if it were Grimek and Stanko?

Even if they finished up with some dumb-
bell presses, it wouldn't be media-worthy
in the modern world - because it wouldn't
be new and different all the time - or novel
and exciting - or eye-catching and
attention-grabbing.

But it would be effective - and it WAS
effective.

It was stuff that worked.

Not stuff that gets likes and looks on
social media.

Of course, social media has it's place. I'm
on Facebook, Instagram, Twitter and
YouTube - and I also run the Dinosaur
Training - Brooks Kubik Facebook Group -
and I'm an admin at John Wood's Strength
Secrets Facebook Group.

But I still have reservations about the
role of social media in strength training.

That's because the stuff that works just
isn't very exciting.

It's pretty much the same thing, week in
and week out, over and over - performed
with concentration, focus, and serious
intentions.

I don't know how you capture that for
Instagram.

Is there a filter to highlight the level of
concentration you bring to a workout?

Or a way to capture the consistency it
takes to build serious strength and
power?

The ability to stick to your program long
enough to make it work?.

And how do we show the other parts of
what it takes to get truly excellent results?

The healthy meals.

Avoiding junk food.

Getting enough rest and sleep.

Staying home and letting your body get
the rest it needs instead of going out and
partying until the wee hours of the
morning.

Maintaining a tranquil mind.

Cultivating a positive, optimistic, success-
oriented mindset.

Keeping a training journal.

Sticking to your program instead of always
trying something new and different.

As I said earlier - it's hard to capture
that in a video clip.

Anyhow, that's my thought on social media.
You may or may not agree - and you may
even disagree violently - and that's fine.

But it's food for thought - so I thought I
should share it with 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. For more about result-producing and effective
workouts, grab a copy of the book that started the
Dinosaur Revolution:

Dinosaur Training: Lost Secrets of Strength
and Development

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

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

Hard-copy and PDF

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

Kindle

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

P.S. 3. Thought for the Day:

"There's a big difference between getting
likes and looks and building serious
strength and power." 

- Brooks Kubik

BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

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

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

Seven Strength Training and Muscle Building Tips

Going strong at age 62 - hitting it hard and having fun - and doing the right things for lifelong strength and health.

Hail to the Dinosaurs!

Two quick notes, and then we'll cover
7 quick strength training tips.

The July-August Dino Files 

The July-August issue of The Dinosaur
Files has landed - and readers are
loving it. Go here to grab your copy:

Each issue of The Dinosaur Files strength training newsletter is jam-packed with strength training and muscle-building tips - and plenty of great workouts.

 http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

George F. Jowett's Progressive
Barbell Training Course

Available again in a modern reprint edition - George F. Jowett's Progressive Barbell Training course. A true classic!

This little gem dates back to the 1920's
or 30's - but I've issued it again in a
modern reprint edition. We have a very
limited number of copies, so if you want
one, act fast.

To order the Jowett course:

Order a copy of my Dinosaur Training
book - but include a note (or send me
an email) saying that you actually want
the Jowett course.

To order a copy of George Jowett's Progressive Barbell Training, do this - order a copy of Dinosaur Training - but include  a note (or send an email) telling us that you really want the Jowett Progressive Barbell Training course. We'll fill your order by sending the Jowett course, not Dinosaur Training.

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

Be sure to include the note or send the
email so we know what you actually
want!

Progressive Barbell Training is a
great old-school course - with plenty
of line drawings to show you how to
perform all of the barbell and
dumbbell exercises in it.

Good stuff - and a very nice link to the
past.

Seven Strength Training Tips

Here are 7 strength training and muscle
building tips to help keep your workouts
zipping along - and to help you get the
very best possible results from every
minute of your training.

1. Visualize success.

Set aside 10 minutes every single day -
and use the time to visualize whatever
you want to achieve.

Create a movie - with you as the lead -
doing the things you need to do - and
getting the results you want.

Make this a regular part of each and
every day.

2. Stay on track.

Decide what you want to do - set a
goal - make a plan - and then carry
through on it - without getting side-
tracked by social media.

3. Focus on progression.

When you train, focus on making each
workout better than the one before it -
OR - as part of a series of workouts,
all of which, taken together, help you
achieve the goals you have set for
yourself.

4. Maximize your recovery.

You can't gain if you don't recover from
your workouts.

The critical thing is not just to train hard
and heavy - it's to recover from your hard
and heavy workouts.

5. Do less rather than more.

Tommy Kono used to call this Quality
Training.

The idea is to get maximum benefit
from your workouts in the minimum
amount of time - with the minimum
amount of exercises, sets, and reps.

I sometimes call this Championship
Training - and there's a reason for
that.

It builds champions.

6. Concentrate!

When you train, concentrate on the
task at hand.

Treat it seriously.

Your workouts deserve your full and
undivided attention.

That includes your warm-up sets -
and your work sets - and the time
in between sets and exercises.

7.  Focus on the goal.

Set a goal, and work towards it with
unwavering determination.

Don't change goals more often than
you change socks.

Decide what you want to do - and then
start working to make it happen.

Don't get distracted.

Program-hopping is a huge problem for
most trainees - and so is goal-hopping.

So there you are - 7 strength training
tips that will help rocket you to the top
of the Iron Mountain. Give them a try -
they'll make a HUGE difference for you.

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

Also - be sure to grab The July-August
issue of The Dinosaur Files - the little
monster will help keep you heading in
the right direction:

The Dinosaur Files - a terrific strength training resource.

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

Yours in strength,

Brooks Kubik

P.S. If you're over 35, you're ready for
Gray Hair and Black Iron - the best book
ever written about real-world, no-nonsense
strength training for seasoned iron warriors:

Gray Hair and Black Iron - must reading for seasoned Iron Slingers!

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

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

Hard-copy and PDF

Dinosaur Dumbbell Training - your no. 1 guide to old-school dumbbell training!

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

Dinosaur Training Secrets, Vol. 1 was our first Kindle book - and it's still going strong!

Kindle

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

P.S. 3. Thought for the Day

"Set a goal, make a plan, then
roll up your sleeves and do the
work."

- Brooks Kubik

BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

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

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