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

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

Try My Super-Secret 25 Second Workout!

Hitting it hard here in the outdoor training area at Dino Headquarters - and having tons of fun doing it.

Hail to the Dinosaurs!

Two quick notes and then I'll share
my super-secret 25-second workout.

1. Strength Muscle and Power

We're down to the last box of Strength,
Muscle and Power, and I'm not going
to print any more any time soon - and
perhaps not ever - so if you want a copy,
grab it now - while it's still available:

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

2. The Dinosaur Files

We're going to release a combined July-
Aug issue of the Dinosaur Files news-
letter.

Hopefully, it will be available later this
week.

I'll send an email when it's ready.

In the meantime, if you don't have
it, grab the May-June combined issue
here:

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

3. My Super-Secret 25 Second
Workout

(Note: Here's an email from several
years ago. I'm re-sending it because
it's got a pretty important message.

So don't get confused - we moved in
2015 and there's no garage to train
in at the new place - so I train in the
basement and out in the drive-way -
and I do split snatches now, not
squat snatches - they're easier on the
shoulders - and I'm 61 in Sept, so
add a few years to my age when
you read the reference to being
almost 60. I was a youngster back
then!

But otherwise, things are pretty
much the same then as now.

Tons of iron - plenty of chalk - and
gallons of sweat.)

I had a great workout in the garage
last night.

I did 10 minutes of stretching and
loosening up exercises, including
overhead squats and snatch drills
with my trusty broomstick.

Then I began doing a series of squat
snatches.

I started light, and worked up slowly
but steadily to my top weight for the
day -- and did five singles with it.

I filmed each lift, and checked my
form on the replay after each lift -
and did some more stretching in-
between each lift.

At close to age 60, the stretching
gets to be more and more important
for me. I need to do it in order to
hit the bottom position in a squat
snatch.

So the pattern was:

1. Lift

2. Review lift on video and focus
on what to do to make the next lift
better.

3. Add weight to the bar if the next
set calls for more weight.

4. Stretch.

5. Repeat 1 - 4.

I did a total of 25 singles.

I started at 6:12 and finished at 7:00
on the nose.

So the workout took a total of 48
minutes.

Or did it?

If you just count the time it took for
each lift -- the actual lifting time --
it was more like 25 seconds -- because
each snatch takes about one second
from start to finish.

Now, that doesn't sound like much --
and it's not. But remember, each snatch
was a fast, fluid, total body effort -- and
each lift literally worked everything from
my toes to my eyeballs.

In other workouts I focus on the squat
style clean and jerk. I follow the same
sort of progression. I lift for about an
hour, and I do nothing but singles --
and I get a terrific workout.

You can do the same thing -- and you
don't have to do Olympic lifting.

Nor do you have to do singles --
although you're welcome to do them
if they work for you.

The key point for all of us is this:

1. Focus on quality, not quantity.

2. It's not how long you train that
matters -- it's HOW you train.

3. Stay 100% focused from start
to finish.

4. Concentrate on every rep --
including the warm-up sets.

5. Strive for perfect form on every
rep.

6. Block out all forms of distraction
when you train.

a. Anything that interferes with your
concentration interferes with your
training.

7. Keep detailed records of what you
do, and always strive to improve your
performance from one workout to
another.

8. Find what works best for you and
stick to it.

9. Use basic, compound exercises
and total body movements to do the
most work in the minimum amount
of time.

10. For older trainees, and those of
you who are pressed for time, give
one and two exercise workouts a
try -- they really deliver.

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
with abbreviated and ultra-abbreviated
workouts, grab any or all of these
great books and courses:

Dinosaur Training: Lost Secrets
of Strength and Development

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

Gray Hair and Black Iron

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

Strength, Muscle and Power

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

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

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

P.S. 4. Thought for the Day: 

"It doesn't take much time, but it
does take effort." 

-- 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