Three Questions About Everyone's Favorite Exercise

Philadelphia's Louis Abele was a huge fan of the exercise we're going to talk about in today's Blog Post - and it helped make him one of the strongest men in the world!

Hail to the Dinosaurs!

Two quick notes and then we'll talk iron - as
in, cover some questions I've been getting
about everyone's favorite exercise. (Can you
guess what it is?)

1. The September Dinosaur Files

I'm working on the little monster, and it's
going to be another great issue.

If you missed the last couple of issues, you
missed some good ones - but you can grab
them right here:

July-August Dinosaur Files

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

May-June Dinosaur Files

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

I do need more feedback on these two issues -
as well as workout reports and training updates
from the Dinos - so don't be shy - send me a
short email and let me know how you liked
the last two issues - and how your workouts
are going!

2. Winter Is Coming!

And that's a great reason to grab a Bosco
hoodie from John Wood:

Bosco Hoodie (Grey)

 https://www.oldtimestrongman.com/boscohoodie-grey.html

BTW, I'm not sure, but I bet these will add at
least 20 pounds to your squats and deadlifts.

After all, Bosco has been helping trainees
build serious strength and muscle for a very
long time!

3. Some Squat Questions

It must be The Year of the Squat because ever
since January 1, I've been getting a ton of squat
questions.

So I thought I should cover some of them in
today's email. Here are three of them.

Q. Which is better - doing bottom position back
squats or bottom position front squats in the
power rack?

A. I like bottom position back squats in the
power rack - meaning that you set the bottom
pins low enough that when you set the bar on
them and get under it, you are at the same
position you would be at the bottom of a
parallel squat (top of thighs parallel to the
floor). From there, you drive hard and stand
up with the weight.

I don't like bottom position squats. They're
much more awkward - especially if you don't
have the super mobility of an Olympic weight-
lifter - and few of us do, especially if we're
older Dinos or have any dings and dents that
affect our flexibility.

If you like front squats, try pause squats where
you start in the normal top position, squat down,
and pause for a count of two in the bottom
position before driving back up.

Q. Do I need a cambered bar for squats?

A. No, not at all. They're a good training tool,
but they're not necessary.

Q. What do you think of the Dave Draper Top
Squat device?

A I like it a lot. As a 61-year old Dino with tight
shoulders, It's a necessary tool for me. I can't
do back squats without it.

That's three questions - but I remembered
another one I've been getting - so here's a
little bonus question . . . .

Q. Do any of your books or courses have good
leg training routines - or good programs for
gaining muscular bodyweight?

A. There are 20 programs for building strength
and muscle mass in Chalk and Sweat. 10 of them
are leg specialization programs, and 10 of them
are back specialization programs:

CHALK and SWEAT

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

Alternate between your favorite leg specialization
programs and your favorite back specialization
programs, and you will utterly transform your
body!

Make no mistake about it - leg and back training
is the Royal Road to Herculean strength and
development.

It's also what separates serious trainees from
the ones who aren't serious at all - as in, the
guys who do nothing but arm and chest work!

There are more questions, of course, and I'll try
to get to them in another email - but those are
enough for now.

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 an older Dino, grab a copy of Gray
Hair and Black Iron - it's a must read for anyone
over the age of 35:

Gray Hair and Black Iron

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

P.S. 2. My new course on heavy partials is
selling like hotcakes - and readers are loving
it. Go here to grab a copy:

 Dinosaur Strength and Power - Course No. 2 - Heavy Partials

 

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

P.S. 3. 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. 4. Thought for the Day:

"First, last and foremost - SQUAT!"

-- Brooks Kubik

Before you leave, be sure to check out our Kindle books - we have over 25 now - with more on the way!

Brooks Kubik's Kindle Books

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

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

Some Squat Questions - And My Answers to Them!

 

I've been doing squats for over 50 years now - and I plan to keep on doing them for a long time! Squats, front squats and other squat variations are some of the very best and most important exercises for any trainee.

Hail to the Dinosaurs!

Two quick notes and then we'll talk iron - as
in, cover some questions I've been getting
about squats and front squats.

1. The February Dinosaur Files

I'm working on the little monster, and it's
going to be another great issue.

If you missed the Oct., Nov, Dec, and Jan
issues, you can grab them here:

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

I do need more feedback on the previous issues -
as well as workout reports and training updates
from the Dinos - so don't be shy - send me a
short email and let me know how you liked
the earlier issues - and how your workouts
are going!

2. Brrr - It's Cold!


And that's another reason to grab a Bosco
hoodie from John Wood!

https://www.oldtimestrongman.com/boscohoodie-grey.html


BTW, I'm not sure, but I bet these will add at
least 20 pounds to your squats and deadlifts.

After all, Bosco has been helping trainees
build serious strength and muscle for a very
long time!

3. Some Squat Questions

It must be The Year of the Squat because ever
since January 1, I've been getting a ton of squat
questions.

So I thought I should cover some of them in
today's email.

Q. Which is better - bottom position back
squats or bottom position front squats in the
power rack?

A. I like bottom position back squats in the
power rack - meaning that you set the bottom
pins low enough that when you set the bar on
them and get under it, you are at the same
position you would be at the bottom of a
parallel squat (top of thighs parallel to the
floor). From there, you drive hard and stand
up with the weight.

I don't like bottom position squats. They're
much more awkward - especially if you don't
have the super mobility of an Olympic weight-
lifter - and few of us do, especially if we're
older Dinos or have any dings and dents that
affect our flexibility.

If you like front squats, try pause squats where
you start in the normal top position, squat down,
and pause for a count of two in the bottom
position before driving back up.

The basement gym at Dino Headquarters is a great place to do squats and front squats in cold weather.

Q. Do I need a cambered bar for squats?

A. No, not at all. They're a good training tool,
but they're not necessary.

Q. What do you think of the Dave Draper Top
Squat device?

A I like it a lot. As a 61-year old Dino with tight
shoulders, It's a necessary tool for me. I can't
do back squats without it.

Q. Do any of your books or courses have good
leg training routines - or good programs for
gaining muscular bodyweight?

A. There are 20 programs for building strength
and muscle mass in Chalk and Sweat. 10 of them
are leg specialization programs, and 10 of them
are back specialization programs.

Alternate between your favorite leg specialization
programs and your favorite back specialization
programs, and you will utterly transform your
body!

Make no mistake about it - leg and back training
is the Royal Road to Herculean strength and
development.

It's also what separates serious trainees from
the ones who aren't serious at all - as in, the
guys who do nothing but arm and chest work!

There are more questions, of course, and I'll try
to get to them in another email - but those are
enough for now.

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 almost forgot - there are some terrific leg
and back programs in Strength, Muscle and
Power:

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

P.S. 2. If you're an older Dino, grab a copy of Gray
Hair and Black Iron - it's a must read for anyone
over the age of 35:

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

P.S. 3. 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. 4. Thought for the Day:

"First, last and foremost - SQUAT!"

-- 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

Last Night's Workout

Barbell, basement, lifter - the good things in life never seem to change.

Hail to the Dinosaurs!

The winter weather has been crazy this year,
and I know that many of you are staying at
home - or working on shoveling out, which
is a full time job for many Dinos in places
where it has snowed.

We haven't had to deal with snow or ice,
but it HAS been bitterly cold here in Louis-
ville.

My last outdoor workout was on Christmas.
Since then, I've been training down in the
basement.

But even in the basement, it's been pretty
darn cold. So I bundle up in double layers,
throw on a fisherman's hat, and stick to
basic, easy to perform movements that
work better when it's hard (or impossible)
to get a good warm-up and stay loose and
limber.

Last night I did back squats, using my Dave
Draper Top Squat device. It's a good exercise
for cold weather training.

I really like this piece of equipment. It's made
to order for older Dinos with tight shoulders
that make it difficult or impossible to hold a
squat bar with a conventional hands on the
bar grip.

Anyhow, I warmed up - as much as I could -
and then did *lots* of squats for the next
hour or so.

I twisted my back in June, and have not been
able to do squats or front squats for about
five months, so I am working back into them
very slowly and conservatively.

Right now, I am viewing the Top Squat work
as more of a rehabilitation program than any-
thing else.

That means light weight and many sets. I do
five reps per set.

Last night I did 20 sets of five reps - which of
course is way more than I would do if I were
using heavy weights on my work sets.

But for the present - in rehab mode - the high
sets work pretty well.

Rehab work means light weight and many reps -
although you can break them into many sets, as
I did last night.

I also super-setted some laundry with my squats.
We have a washer and dryer down in the base-
ment, and they both put out a bit of heat - so I
made sure I had both the washer and the dryer
going for half an hour before I trained - and for
the entire time that I was training.

It didn't help much, but it helped a little - and
that was good.

When it comes to cold weather training, every
little thing that helps keep you warm will help
you have a great workout.

And besides, super-setting squats and laundry
is a good way to keep your wife happy - and
that's always a good thing!

Anyhow, that was last night's workout - nothing
heavy and nothing earth shattering, but all of it
a step on the road toward achieving my strength
and health goals for the coming year.

You're probably doing something very similar -
so if you train today, STAY WARM - and make it
a good one!

Yours in strength,

Brooks Kubik

P.S. If you're snowbound or the mailman can't
get through to you, grab my books and courses
in PDF format with immediate electronic delivery -
or grab my books and courses in the Kindle book-
store.

You can find the links to them right here:

Hard-copy and PDF

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

Kindle

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

P.S. 2. Thought for the Day:

"Bundle up, stay warm, train smart, and make
every workout count."

- 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

Training Adaptations for Older Dinos

Hail to the Dinosaurs!

Two quick notes, and then we'll talk training.

1. The ORIGINAL Dinosaur Files from 1997.

I'm doing a series of short books that contain
updated, revised versions of my best articles
from the ORIGINAL Dinosaur Files newsletter
that ran from 1997 through 2002.

These articles have not been reprinted since
they first came out, so for many of you, they
are brand new.

Book 1 in the series also includes a NEW
article on power rack training -- with one
of the best and most effective workouts
you've ever seen.

Go here to grab Book 1 in the series in hard
copy format:

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

We're also working on the Kindle e-book
edition.  I'll send a link as soon as the e-book
is available.

2. The Dinosaur Files Quarterly Issue No. 4.

The hard copy edition of Issue No. 4 of the
ALL NEW Dinosaur Files Quarterly is right
here:

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

And yes, it's going to be available as a Kindle
e-book, as well -- and I'll send a link as soon
as the e-book is available.

3. Training Adaptations for Older Dinosaurs.

The vast majority of those who train when they
are in their teens and twenties stop training long
before they hit the Big 4-0.

Very few people train after age 50 -- and hardly
anyone trains after age 60.

That's a shame, because training should be a
part of your life for all of the days of your
journey. It's not just for the young -- it's
for everyone.

And if we're talking about quality of life, then
training is MORE IMPORTANT than ever as you
grow older.

But training often requires adaptations as we
pass the 40, 50 or 60 age mark.

We often need to change to new exercises to
work around age-related dings and dents.

For example . . .

I have shoulder problems that date back to
my high school wrestling days. They don't
keep me from training, but they make it
impossible to hold a bar on my upper back
for squats. It hurts my shoulders too much.

So I use the Dave Draper Top Squat device
for back squats -- or I do front squats.

Would I rather do regular back squats?

Yes.

Do I worry about it?

No.

Does it stop me from training -- and from
having fun when I train?

Not at all.

And even with shoulders that don't work as
well as they used to, I'm a heck of a lot
stronger and in 10 times better shape than
the average man my age. That's because I'm
still training.

Whatever your age, I want you to do the
same thing.

Keep on training.

Find the tools that allow you to keep on hitting
the iron.

If you need to make changes, make changes.

But keep on training. That's the important 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. Many older Dinos get great results with
Dinosaur Bodyweight Training:

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

Other older Dinos get great results with
Dinosaur Dumbbell Training:

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

And others prefer the workouts in Gray Hair
and Black Iron:

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

P.S. 2. We shot this four years ago, but this is
what my current workouts look like:

http://brookskubik.com/goingstrong.html

P.S. 3. Thought for the Day: "There's no
roadmap for life. You need to figure it out
as you go." -- Brooks Kubik

***********************************************************************************

New Shoulders In a Box (With an Important Update)

Hail to the Dinosaurs!

I sent this email out earlier in the year, 
but I wanted to send it out again for two
reasons.

First, I recently got an email from a
Dino who ordered the Top Squat and
the Log Bar from John Wood, and says
that they have really helped with some 
shoulder problems. (Which is something
I hear fairly often.)

Second -- I have heard through the
grapevine that the Top Squat may not
be available much longer, and if you
want one, you should take immediate
action.

And since shoulders are important,
I thought I should dust off this email
and fire it on out to you.

So here goes . . .
 
We were talking about preserving and 
protecting your shoulders last week, 
and that reminded me of some things
that are awfully good for them.

They're tools that I use, and they're
tools that many Dinos use -- particularly,
many older Dinos. I've suggested them to
readers before, and whenever I do, I always 
get emails a month or two later from someone
who says, "Took your advice -- and it
really helped."

But they're also important tools for younger
Dinos. If you start using them NOW, your 
shoulders will be in better shape when
you're older. 

So here they are:

1. The Dave Draper Top Squat

Many older trainees find it hard to
hold onto a squat bar when they do back 
squats -- and some can't even get into
position to do the movement. Their
shoulders just aren't flexible enough.

So they end up doing front squats or
Trap Bar squats -- or skipping their 
leg work -- or doing second and third
rate exercises like leg extensions or
leg presses.

Enter the Dave Draper Top Squat.

This is a simple device that fits onto
your barbell and allows you to hold the
bar in position with your hands out to
the front.

You're tight, solid and in complete 
control -- and there's no problem
getting into proper position, even
if you have the tightest shoulders 
in the world. 

You can buy this direct from Dave Draper,
or order it from John Wood (who sells the
Top Squat under a license with Dave Draper).

To order from Dave Draper:

http://www.davedraper.com/top-squat.html

To order from John Wood:

http://www.oldtimestrongman.com/products/dave-drapers-top-squat-1

2. Indian Clubs

Indian clubs are light (1 to 2 pound)
wooden clubs that look a little like
skinny bowling pins.

They were popular in the 1880's, 1890's
and early 1900's, and many of you my age
can recall seeing them lying around a
school gym or YMCA when you were young.

You use them to perform a variety of
shoulder exercises, using rotational
movements and moving the shoulder joints
through a wide range of motion.

They're not a strength builder. They're
a way to keep your shoulders loose,
flexible and supple. 

Note that you do NOT need heavy clubs.
You want them light. One pound clubs
are plenty, and 1.5 pounders are also
good. Two pound clubs are as heavy as I
would recommend.

I started to use them on the advice of
Tommy Kono -- so you can say that this is
a Gold Medal Training Tip -- coming from 
a two-time Olympic Gold Medal Winner and
six-time World Champion. 

I use the clubs as a part of my regular
warm-up in every workout, and they work
GREAT. 

How great?

Well, I'm 57, and I've had more than my
share of shoulder problems - starting with 
a bad injury when I was a high school
wrestler 40 years ago. 

But I can do squat snatches -- and that
requires pretty darn flexible (and strong
and health) shoulders. 

And the Indian clubs have helped me do it.

I ordered my clubs from John Wood:

http://www.oldtimestrongman.com/products/classic-wooden-indian-clubs

So there you have it. Two unique tools
to help preserve and protect your shoulders.

Grab them now. It will be like getting new
shoulders in a box.

Yours in strength,

Brooks Kubik

P.S. I cover plenty of other  tips about
preserving and protecting your shoulders
in Gray Hair and Black Iron and the Dinosaur
Military Press and Shoulder Power Course:

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

http://www.brookskubik.com/militarypress_course.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: "Treat your 
shoulders right. They deserve it." -- Brooks
Kubik 

************************************************

New Shoulders in a Box!

Hail to the Dinosaurs!

We were talking about preserving and
protecting your shoulders last week,
and that reminded me of some things
that are awfully good for them.

They're tools that I use, and they're
tools that many Dinos use -- particularly,
many older Dinos. I've suggested them to
readers before, and whenever I do, I always
get emails a month or two later from someone
who says, "Took your advice -- and it
really helped."

But they're also important tools for younger
Dinos. If you start using them NOW, your
shoulders will be in better shape when
you're older.

So here they are:

1. The Dave Draper Top Squat

Many older trainees find it hard to
hold onto a squat bar when they do back
squats -- and some can't even get into
position to do the movement. Their
shoulders just aren't flexible enough.

So they end up doing front squats or
Trap Bar squats -- or skipping their
leg work -- or doing second and third
rate exercises like leg extensions or
leg presses.

Enter the Dave Draper Top Squat.

This is a simple device that fits onto
your barbell and allows you to hold the
bar in position with your hands out to
the front.

You're tight, solid and in complete
control -- and there's no problem
getting into proper position, even
if you have the tightest shoulders
in the world.

You can buy this direct from Dave Draper,
or order it from John Wood (who sells the
Top Squat under a license with Dave Draper).

To order from Dave Draper:

http://www.davedraper.com/top-squat.html

To order from John Wood:

http://www.oldtimestrongman.com/products/dave-drapers-top-squat-1

2. Indian Clubs

Indian clubs are light (1 to 2 pound)
wooden clubs that look a little like
skinny bowling pins.

They were popular in the 1880's, 1890's
and early 1900's, and many of you my age
can recall seeing them lying around a
school gym or YMCA when you were young.

You use them to perform a variety of
shoulder exercises, using rotational
movements and moving the shoulder joints
through a wide range of motion.

They're not a strength builder. They're
a way to keep your shoulders loose,
flexible and supple.

Note that you do NOT need heavy clubs.
You want them light. One pound clubs
are plenty, and 1.5 pounders are also
good. Two pound clubs are as heavy as I
would recommend.

I started to use them on the advice of
Tommy Kono -- so you can say that this is
a Gold Medal Training Tip -- coming from
a two-time Olympic Gold Medal Winner and
six-time World Champion.

I use the clubs as a part of my regular
warm-up in every workout, and they work
GREAT.

How great?

Well, I'm 57, and I've had more than my
share of shoulder problems - starting with
a bad injury when I was a high school
wrestler 40 years ago.

But I can do squat snatches -- and that
requires pretty darn flexible (and strong
and health) shoulders.

And the Indian clubs have helped me do it.

I ordered my clubs from John Wood:

http://www.oldtimestrongman.com/products/classic-wooden-indian-clubs

So there you have it. Two unique tools
to help preserve and protect your shoulders.

Grab them now. It will be like getting new
shoulders in a box.

Yours in strength,

Brooks Kubik

P.S. I cover plenty of other  tips about
preserving and protecting your shoulders
in Gray Hair and Black Iron and the Dinosaur
Military Press and Shoulder Power Course:

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

http://www.brookskubik.com/militarypress_course.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: "Treat your
shoulders right. They deserve it." -- Brooks
Kubik

The Squatting Imperative!

Hail to the Dinosaurs!

All Dinos know about the importance of
the squat. It's one of the very best
exercises you can do.

It builds strength, it builds power,
and it builds muscle mass throughout
the entire body.

It strengthens your spine -- including
the upper spine.

It's a terrific conditioner.

It teaches you to fight -- to focus --
and to pour every ounce of determination
you possess into your training.

It builds character.

It triggers enormous increases in
metabolism.

It improves glandular function. In
other words,when you do heavy squats,
you produce more testosterone --
which is a very good thing, especially
for older trainees.

In other words, if you're serious about
your training, you MUST do squats. No way
around it.

I call that The Squatting Imperative.

But some trainees can't do squats.
Their shoulders are too banged up, and
they can't hold onto a heavy squat bar.

Don't laugh. That's me. That's why I do
front squats.

Yes, that's right. I can't do regular
back squats because I can't hold onto the
bar.

BUT -- and this is huge -- I can still
do squats!

I use the Dave Draper Top Squat. It's a
nifty little device that fits onto your
squat bar. There are handles that go to
the front. When you squat, you hold onto
the handles in front of you.

I bought my Top Squat several years ago,
and I REALLY like it.

And one day, I was talking about it with
my buddy, John Wood -- and it turns out
John had the same problem -- and guess
what --

-- the Top Squat did the trick for him!

Fast forward to September 2013.

Guess where you can grab the Dave Draper
Top Squat?

No, it's not from me. I sell books, courses
and DVD's (and shirts).

It's from John Wood.

And you can read more about it right here:

http://www.oldtimestrongman.com/products/dave-drapers-top-squat-1

Now, I don't endorse very man products.
And I don't send you to someone else's
website unless it's someone I know -- and
unless it's a product I really like. And I
don't do it for any kind of affiliate fee
or similar payment.

I'm doing this because I really like the
Dave Draper Top Squat -- and because I
know John Wood. So this is a five star
recommendation. And I'm talking gold
stars.

Also, please note:

If you have shoulder problems and you
can't do squats, I want you to start
squatting again. I want you to work
the heck out of your squats -- just
like you used to do.

Squatting makes the world a better
place -- and we all need to do our
part!

And that's why I endorse the Dave Draper
Top Squat.

Yours in strength,

Brooks Kubik

P.S. Here's the link again:

http://www.oldtimestrongman.com/products/dave-drapers-top-squat-1

P.S. 2. Older trainees should combine the
top squat with the workouts in Gray Hair
and Black Iron -- they make a heck of a
tag team:

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

P.S. 3. Thought for the Day: "Squats are life."
-- Brooks Kubik