Hail to the Dinosaurs!
Yesterday's message re: my three exercise
combination (squat clean or power clean,
front squat, and an overhead lift of your
choice) got plenty of great feedback.
One of our readers does a similar exercise
combination, but he uses higher reps --
which makes it a heck of a conditioning
workout.
He follows it up with 5 x 5 in the deadlift,
which is a heck of a strength and mass
builder.
So when he puts it together, he has an
all-barbell strength and conditioning
workout that is hard to beat.
He wrote:
"Hi Brooks,
Thanks for sharing the workout.
I do a simple variant of it where
one rep consists of (a) cleaning
the bar (I use power cleans),
(b) performing a front squat,
and (c) pressing the bar.
I try to do 8 to 10 reps in each
set. When I can do 8 reps or more,
I add weight.
Four or five sets of 8 to 10 reps,
followed by 5 x 5 in the deadlift,
would comprise my entire workout
for the day.
Soumendra"
To everyone -- that sounds like a
terrific workout, Give it a try and let
me know how you like it.
To Soumendra -- thanks for sharing.
I'm sure we'll be having plenty of
Dinos around the world giving your
workout a try!
Yours in strength,
Brooks Kubik
P.S. I have plenty of other conditioning
workouts (as well as strength and muscle
mass workouts) in these books:
1. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Dinosaur Dumbbell Training
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
4. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
5. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 2. Thought for the Day: "It's not easy,
but it's not rocket science." -- Brooks Kubik
***********************************************************************************
Showing posts with label different ways to use a barbell. Show all posts
Showing posts with label different ways to use a barbell. Show all posts
Revealed -- My Dad's Secret Exercise!
Hail to the Dinosaurs!
I'm not sure how it happened, but sometime
when I was 9 or 10 years old, my dad got
interested in canoeing.
We lived in the Chicago suburbs back then,
and we were close enough to "the country"
to find some places that had canoe rentals
on various streams and small rivers. So we
did a fair amount of canoeing on the
weekends. And we had some family vacations
in Minnesota, where we were able to canoe
in the Boundary Waters Canoe Area between
the USA and Canada.
Dad even came up with a special exercise to
help his canoe paddling.
Here's what he did.
He loaded a five foot exercise bar at the
bottom end only -- with about 40 or 50 pounds
of plates -- and then he held the bar as if
he were holding a canoe paddle, with the
weighted end down (i.e., closest to the
ground) -- and then he would perform a canoe
paddling movement for 10 or 20 reps.
In his first set, he'd hold the bar with his
left hand high and his right hand low -- and
he'd "paddle" so that the bar passed his
right side one each rep.
When he finished his set, he'd rest a minute,
and then reverse his grip so his right hand
was high and his left hand was low -- and he'd
"paddle" so that the bar passed his left side
on each rep.
It was a lever bar exercise, although he didn't
call it that. I'm not sure he ever heard of a
lever bar. But he enjoyed his special exercise,
and he found that it helped his canoeing -- and
it sure as heck worked the heck out of his
triceps. (I know, because I did it, too, and
it hammered the tri's!)
There are lots of other interesting things you
can do with a lever bar. Steve Justa used to
do a shoveling movement with a lever bar. Try
it some time. It's tough.
Remember, if you try my dad's canoe paddling
exercise, or if you try Steve Justa's shoveling
exercise, you don't need much weight. The long
lever provides the resistance. So start light
and learn the movement -- and add weight slowly
and in small increments.
Of course, you also can do leverage bar movements
with a dumbbell bar that's loaded at one end only.
Simple wrist curl movements work great. Hold the
lever bar as if it were a hammer, with your arm
hanging straight down at your side, and lever
the bar up and down with wrist power alone. Then
do a second set with the weighted end of the
lever bar behind you. Rest briefly, and then
repeat with the other hand.
Short lever bars also work great for a variety
of different circular movements. They make great
finishers to end your forearm and grip work.
My dad is 85, and he doesn't canoe anymore, but
he still trains. I'll have to ask him if he still
does his canoe paddling exercise.
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 information about unique forearm and
grip exercises -- and other new and unusual, and
highly effective exercises -- grab a copy of
Dinosaur Training: Lost Secrets of Strength and
Development and a copy of Strength, Muscle and
Power. They'll give you plenty of great ideas:
http://www.brookskubik.com/dinosaur_training.html
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. For dozens of great bodyweight exercises,
grab a copy of Dinosaur Bodyweight Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 3. My other Dinosaur Training books and courses
(and DVD's) are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "One new exercise can
energize your entire workout." -- Brooks Kubik
I'm not sure how it happened, but sometime
when I was 9 or 10 years old, my dad got
interested in canoeing.
We lived in the Chicago suburbs back then,
and we were close enough to "the country"
to find some places that had canoe rentals
on various streams and small rivers. So we
did a fair amount of canoeing on the
weekends. And we had some family vacations
in Minnesota, where we were able to canoe
in the Boundary Waters Canoe Area between
the USA and Canada.
Dad even came up with a special exercise to
help his canoe paddling.
Here's what he did.
He loaded a five foot exercise bar at the
bottom end only -- with about 40 or 50 pounds
of plates -- and then he held the bar as if
he were holding a canoe paddle, with the
weighted end down (i.e., closest to the
ground) -- and then he would perform a canoe
paddling movement for 10 or 20 reps.
In his first set, he'd hold the bar with his
left hand high and his right hand low -- and
he'd "paddle" so that the bar passed his
right side one each rep.
When he finished his set, he'd rest a minute,
and then reverse his grip so his right hand
was high and his left hand was low -- and he'd
"paddle" so that the bar passed his left side
on each rep.
It was a lever bar exercise, although he didn't
call it that. I'm not sure he ever heard of a
lever bar. But he enjoyed his special exercise,
and he found that it helped his canoeing -- and
it sure as heck worked the heck out of his
triceps. (I know, because I did it, too, and
it hammered the tri's!)
There are lots of other interesting things you
can do with a lever bar. Steve Justa used to
do a shoveling movement with a lever bar. Try
it some time. It's tough.
Remember, if you try my dad's canoe paddling
exercise, or if you try Steve Justa's shoveling
exercise, you don't need much weight. The long
lever provides the resistance. So start light
and learn the movement -- and add weight slowly
and in small increments.
Of course, you also can do leverage bar movements
with a dumbbell bar that's loaded at one end only.
Simple wrist curl movements work great. Hold the
lever bar as if it were a hammer, with your arm
hanging straight down at your side, and lever
the bar up and down with wrist power alone. Then
do a second set with the weighted end of the
lever bar behind you. Rest briefly, and then
repeat with the other hand.
Short lever bars also work great for a variety
of different circular movements. They make great
finishers to end your forearm and grip work.
My dad is 85, and he doesn't canoe anymore, but
he still trains. I'll have to ask him if he still
does his canoe paddling exercise.
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 information about unique forearm and
grip exercises -- and other new and unusual, and
highly effective exercises -- grab a copy of
Dinosaur Training: Lost Secrets of Strength and
Development and a copy of Strength, Muscle and
Power. They'll give you plenty of great ideas:
http://www.brookskubik.com/dinosaur_training.html
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. For dozens of great bodyweight exercises,
grab a copy of Dinosaur Bodyweight Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 3. My other Dinosaur Training books and courses
(and DVD's) are right here:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day: "One new exercise can
energize your entire workout." -- Brooks Kubik
Old School Iron!
Hail to the Dinosaurs!
You can tell quite a bit about how the old-timers
trained just by looking at photos of their equipment,
photos of old-school gyms, and photos of home gyms
from, say, 1890 through 1940 or 1950.
Here's what you saw:
1. Barbells
2. Dumbbells
3. Kettlebells
4. Chinning bars
4a. In some gyms, dipping bars
5. Sit-up boards
6. After 1930, squat stands
7. After 1940, flat benches
And not much else.
The further back in time you go, the cruder
the equipment tended to be. There was a time
when most of the barbells, dumbbells and kettle-
bells were locally made. They tended to be thick
handled and rough. Globe barbells, dumbbells and
kettlebells were much more common than plate-
loading equipment until at least the 1920's.
In fact, there are photos of some famous old gyms
from the 1880 to 1920 period where the equipment
consists entirely of globe barbells, a couple
of globe dumbbells, and some kettlebells and ring
weights. Nothing else.
And these gyms had only a small number of barbells
and dumbbells -- perhaps three to ten barbells of
different weights, and even fewer dumbbells and
kettlebells.
And remember, these were all fixed weight pieces of
equipment. Solid iron. They were not adjustable.
So how would you train if you had (for example),
nothing but a 100 pound barbell, a 150 pound barbell,
a 200 pound barbell, a 50 pound kettlebell, an
80 pound kettlebell, and one each of dumbbells at
50, 60, 80, and 100 pounds?
For starters, you'd undoubtedly focus on a few
basic exercises that you could perform with heavy,
fixed weight equipment: the clean and press, the
press, the push press, the clean and jerk, dumbbell
swings, kettlebell swings, and perhaps curls, rowing
and deadlifts or stiff legged deadlifts.
If you did squats, you'd probably do something like
straddle lifts -- or Hack squats -- or deep knee bends
on your toes. You wouldn't be able to do heavy flat-
footed squats because there would be no way of doing
them without squat stands. And even if you had squat
stands, with nothing but solid iron, fixed weight
barbells, you wouldn't be able to use them very
effectively -- because you'd always be limited by
what you could clean and set on the squat stands.
To progress, you'd have to try to do more reps with
the same weight -- because you couldn't add weight
to your barbell.
So you might do as many reps as possible with your
lightest barbell -- rest awhile -- and then do the
same with the next heavier barbell -- and then try
the next heaviest barbell -- and then do the same
sort of thing with the dumbbells and the kettlebells.
Think about it. An hour or so of nothing but cleans,
swings, presses, and similar movements, performed
with different weights and a wide range of reps.
High reps, medium reps and low reps. Barbells,
dumbbells and kettlebells. Perhaps even some thick
handled equipment.
It sounds pretty primitive by today's standards --
but think of how strong it would make you!
Picture the kind of rugged, muscular development
you'd build with this kind of workout.
You'd actually do much better than most modern
trainees pumping away in their Chrome and Fern
Pleasure Palaces.
Of course, you can still train old-school style
even if you use modern equipment. Just do what
the old-timers did. Basic exercises. Ground-based
training. Barbells, dumbbells and kettlebells. A
variety of different rep ranges.
Simple stuff -- but incredibly, remarkably, supremely
effective.
What are you waiting for? Give it a try!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training: Lost Secrets of Strength and
Development will teach you how to train exactly like
the old-time strongmen:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Dinosaur Bodyweight Training is a complete
course in old-school physical culture:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 3. John Grimek got his start with nothing but a
barbell, a kettlebell and two dumbbells -- and he
became the greatest bodybuilder of his era -- as
well as one of the strongest men in the world. You
can read how he did it in my new John Grimek
training course:
http://brookskubik.com/johngrimek_course.html
P.S. 4. Thought for the day: "Old-school training
builds modern day warriors!" -- Brooks Kubik
You can tell quite a bit about how the old-timers
trained just by looking at photos of their equipment,
photos of old-school gyms, and photos of home gyms
from, say, 1890 through 1940 or 1950.
Here's what you saw:
1. Barbells
2. Dumbbells
3. Kettlebells
4. Chinning bars
4a. In some gyms, dipping bars
5. Sit-up boards
6. After 1930, squat stands
7. After 1940, flat benches
And not much else.
The further back in time you go, the cruder
the equipment tended to be. There was a time
when most of the barbells, dumbbells and kettle-
bells were locally made. They tended to be thick
handled and rough. Globe barbells, dumbbells and
kettlebells were much more common than plate-
loading equipment until at least the 1920's.
In fact, there are photos of some famous old gyms
from the 1880 to 1920 period where the equipment
consists entirely of globe barbells, a couple
of globe dumbbells, and some kettlebells and ring
weights. Nothing else.
And these gyms had only a small number of barbells
and dumbbells -- perhaps three to ten barbells of
different weights, and even fewer dumbbells and
kettlebells.
And remember, these were all fixed weight pieces of
equipment. Solid iron. They were not adjustable.
So how would you train if you had (for example),
nothing but a 100 pound barbell, a 150 pound barbell,
a 200 pound barbell, a 50 pound kettlebell, an
80 pound kettlebell, and one each of dumbbells at
50, 60, 80, and 100 pounds?
For starters, you'd undoubtedly focus on a few
basic exercises that you could perform with heavy,
fixed weight equipment: the clean and press, the
press, the push press, the clean and jerk, dumbbell
swings, kettlebell swings, and perhaps curls, rowing
and deadlifts or stiff legged deadlifts.
If you did squats, you'd probably do something like
straddle lifts -- or Hack squats -- or deep knee bends
on your toes. You wouldn't be able to do heavy flat-
footed squats because there would be no way of doing
them without squat stands. And even if you had squat
stands, with nothing but solid iron, fixed weight
barbells, you wouldn't be able to use them very
effectively -- because you'd always be limited by
what you could clean and set on the squat stands.
To progress, you'd have to try to do more reps with
the same weight -- because you couldn't add weight
to your barbell.
So you might do as many reps as possible with your
lightest barbell -- rest awhile -- and then do the
same with the next heavier barbell -- and then try
the next heaviest barbell -- and then do the same
sort of thing with the dumbbells and the kettlebells.
Think about it. An hour or so of nothing but cleans,
swings, presses, and similar movements, performed
with different weights and a wide range of reps.
High reps, medium reps and low reps. Barbells,
dumbbells and kettlebells. Perhaps even some thick
handled equipment.
It sounds pretty primitive by today's standards --
but think of how strong it would make you!
Picture the kind of rugged, muscular development
you'd build with this kind of workout.
You'd actually do much better than most modern
trainees pumping away in their Chrome and Fern
Pleasure Palaces.
Of course, you can still train old-school style
even if you use modern equipment. Just do what
the old-timers did. Basic exercises. Ground-based
training. Barbells, dumbbells and kettlebells. A
variety of different rep ranges.
Simple stuff -- but incredibly, remarkably, supremely
effective.
What are you waiting for? Give it a try!
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training: Lost Secrets of Strength and
Development will teach you how to train exactly like
the old-time strongmen:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Dinosaur Bodyweight Training is a complete
course in old-school physical culture:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 3. John Grimek got his start with nothing but a
barbell, a kettlebell and two dumbbells -- and he
became the greatest bodybuilder of his era -- as
well as one of the strongest men in the world. You
can read how he did it in my new John Grimek
training course:
http://brookskubik.com/johngrimek_course.html
P.S. 4. Thought for the day: "Old-school training
builds modern day warriors!" -- Brooks Kubik
No Time to Train? -- Try This!
Hail to the Dinosaurs!
If you think that you don't have "enough time
to train, try this. It's based on Bob Hoffman's
Simplified System of Barbell Training.
You could call it "The No Excuse Workout" --
because it makes it impossible to say you don't
have enough time to train!
Load your barbell to 50 or 60 pounds.
Perform the following three-exercise sequence,
moving from one exercise to the other with no
rest -- using the same weight for each exercise:
1. The power snatch (not at a super fast speed,
but just as a general warm-up). Do 10 to 15 reps.
2. The side bend, with the barbell on your
shoulders as if doing a squat -- or you can hold
the barbell at your side (as if it were a dumbbell).
Do 10 to 15 reps per side.
3. The two hands curl -- strict -- for 10 to 15
reps.
Now load your barbell to 80 or 100 pounds.
Perform the following three exercise sequence in
non-stop fashion, using the same weight in each
exercise:
1. Two hands military press -- strict -- for 10
to 15 reps.
2. The stiff legged deadlift -- 1 x 10 to 15 reps.
3. The barbell bent-over row -- 1 x 10 to 15 reps.
Add 20 to 40 pounds to the barbell, and then perform
the following three exercises, one right after the
other, using the same weight on each movement:
1. The shoulder shrug -- 1 x 10 to 15 reps.
2. The clean and press, clean and push press or clean
and jerk -- 1 x 10 to 15 reps.
3. The clean grip high pull (pulling the bar right
up to just below the chin) -- 1 x 10 to 15 reps.
Now throw the bar onto squat stands and add another
20 to 40 pounds. Then do the following exercises one
after the other, with no rest between exercises, using
the same weight on each exercise:
1. Front squats 1 x 10 to 15
2. Standing calf raises 1 x 10 to 15
3. Back squats 1 x 10 to 15
Finish off with gut work of your choice for one or
two sets. And if you feel extra ambitious, throw
in one set of pushups and one set of pull-ups --
or one set of neck work -- or one grip exercise.
That's the entire workout!
Do it right, and it will take a mere 10 to 20
minutes -- so don't say you don't have time to train!
Follow this program two or three times a week, and
if possible, take a heavier workout one day per week.
For example, train on this program on Tues and Thurs,
and take a heavier workout on Saturday or Sunday.
Or -- try this. Do the program exactly as noted on
Tues and Thurs -- and on Saturday or Sunday, when you
have more time and energy, run through the entire
program TWO times -- or THREE times! (Even three
cycles will only take 30 or 40 minutes.)
"No time" for training?
I don't think so.
Scratch one more excuse . . .
Yours in strength,
Brooks Kubik
P.S. For other unique training programs and workout
ideas, check out any of the books or courses at
Dinosaur Headquarters:
http://www.brookskubik.com/products.html
If you think that you don't have "enough time
to train, try this. It's based on Bob Hoffman's
Simplified System of Barbell Training.
You could call it "The No Excuse Workout" --
because it makes it impossible to say you don't
have enough time to train!
Load your barbell to 50 or 60 pounds.
Perform the following three-exercise sequence,
moving from one exercise to the other with no
rest -- using the same weight for each exercise:
1. The power snatch (not at a super fast speed,
but just as a general warm-up). Do 10 to 15 reps.
2. The side bend, with the barbell on your
shoulders as if doing a squat -- or you can hold
the barbell at your side (as if it were a dumbbell).
Do 10 to 15 reps per side.
3. The two hands curl -- strict -- for 10 to 15
reps.
Now load your barbell to 80 or 100 pounds.
Perform the following three exercise sequence in
non-stop fashion, using the same weight in each
exercise:
1. Two hands military press -- strict -- for 10
to 15 reps.
2. The stiff legged deadlift -- 1 x 10 to 15 reps.
3. The barbell bent-over row -- 1 x 10 to 15 reps.
Add 20 to 40 pounds to the barbell, and then perform
the following three exercises, one right after the
other, using the same weight on each movement:
1. The shoulder shrug -- 1 x 10 to 15 reps.
2. The clean and press, clean and push press or clean
and jerk -- 1 x 10 to 15 reps.
3. The clean grip high pull (pulling the bar right
up to just below the chin) -- 1 x 10 to 15 reps.
Now throw the bar onto squat stands and add another
20 to 40 pounds. Then do the following exercises one
after the other, with no rest between exercises, using
the same weight on each exercise:
1. Front squats 1 x 10 to 15
2. Standing calf raises 1 x 10 to 15
3. Back squats 1 x 10 to 15
Finish off with gut work of your choice for one or
two sets. And if you feel extra ambitious, throw
in one set of pushups and one set of pull-ups --
or one set of neck work -- or one grip exercise.
That's the entire workout!
Do it right, and it will take a mere 10 to 20
minutes -- so don't say you don't have time to train!
Follow this program two or three times a week, and
if possible, take a heavier workout one day per week.
For example, train on this program on Tues and Thurs,
and take a heavier workout on Saturday or Sunday.
Or -- try this. Do the program exactly as noted on
Tues and Thurs -- and on Saturday or Sunday, when you
have more time and energy, run through the entire
program TWO times -- or THREE times! (Even three
cycles will only take 30 or 40 minutes.)
"No time" for training?
I don't think so.
Scratch one more excuse . . .
Yours in strength,
Brooks Kubik
P.S. For other unique training programs and workout
ideas, check out any of the books or courses at
Dinosaur Headquarters:
http://www.brookskubik.com/products.html
No Mad Scientist Stuff!
Hail to the Dinosaurs!
In a number of recent email messages I've
stated that there is no secret training
program -- no super duper secret workout --
and no magic set/rep scheme that works for
everyone under the sun without regard to
individual differences based on such factors
as your age, your experience, your goals,
your body type, your personality, etc.
I ended the message by noting that it's
YOUR JOB to experiment with different
training methods to find what works
best for YOU.
That's an important message, and it's
something I need to say loud and often.
But messages often get misinterpreted, and
this one probably is no different. So let
me add a word of caution.
When I'm talking about experimenting with
different training methods, I'm talking
about COMMON SENSE training methods --
smart stuff -- rational stuff -- low volume,
high intensity, hard work, basic programs
built around the basic movements that give
real world results.
In other words, I'm suggesting that you try
different types of abbreviated workouts until
you find the variation of Dino style
abbreviated training that works for YOU!
Yes, everyone is "different" -- but that
doesn't mean you should ditch your abbreviated
workouts and try the latest and greatest version
of the "Super 700 Thousand Bulgarian Maxi-Pump
System."
You gotta keep it real.
No mad scientist stuff.
No 50 sets of 50 reps, no six day per week
bomb, blast and blitz programs, no Bulgarian
this or that, no super program out of the
muscle comics, nothing that promises guaranteed
gains of 387.2 percent based on a study of six
previously untrained college freshman,
no Hollywood workouts from the latest action
adventure epic, and nothing promoted by a
steroid user.
Sensible experimentation is nothing more than
trial and error to find which basic movements
work best for you -- which low volume set/rep
schemes work bets for you -- and which
variation of abbreviated training works best
for you.
For example:
1. Do you do better with 5 x 5 using ONE working
set -- or 5 x 5 using THREE working sets?
2. Do you do better training TWO times per week
or THREE times per week?
3. How do you respond to rest-pause training,
power rack workouts and single rep training?
4. Do you do better with Trap Bar deadlifts or
deadlifts with a regular bar?
5. Do you train your grip better with timed holds
or thick bar deadlifts?
6. How does your body respond to high rep breathing
squats?
7. Do you get more out of barbell bent-over rowing
or pull-ups?
And so on. There are tons of great ideas in my books
and courses -- and in my DVD's. Remember, I don't
give you one workout stuff. I give you ideas --
concepts -- suggestions -- guidance -- and options.
We're not playing "my way or the highway." We're
working together to help you build as much strength,
muscle and power as possible -- and to have as much
fun doing it as possible!
And there's a related point. When you make changes,
make them one at a time so you can see if the change
makes a difference. If you change several things all
at once, you won't know which effect was the result
of which change.
And of course -- break in easy! A new exercise
requires a break-in period EVEN IF YOU ARE AN
EXPERIENCED TRAINEE!
Ditto for new set/rep schemes. How many guys have
spent a week hobbling around in agony because
they tried a maximum set of 20 rep squats without
doing any break-in training?
So remember:
1. Sensible experimentation is good.
2. Mad scientist stuff is bad.
And that's the message for Monday morning.
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. There are tons and tons of great training ideas
in Dinosaur Training, Chalk and Sweat, Dinosaur
Bodyweight Training, Gray Hair and Black Iron and
Strength, Muscle and Power -- as well as my training
courses and my DVD's. Head over to the Dinosaur
Training site and check them out:
http://www.brookskubik.com/products.html
P.S. 2. Yes, there's still time to reserve your
pre-publication copy of my new John Grimek training
course. You can find it right here:
http://brookskubik.com/johngrimek_course.html
P.S. 3. Thought for the Day: "Keep it real is good
advice." -- Brooks Kubik
In a number of recent email messages I've
stated that there is no secret training
program -- no super duper secret workout --
and no magic set/rep scheme that works for
everyone under the sun without regard to
individual differences based on such factors
as your age, your experience, your goals,
your body type, your personality, etc.
I ended the message by noting that it's
YOUR JOB to experiment with different
training methods to find what works
best for YOU.
That's an important message, and it's
something I need to say loud and often.
But messages often get misinterpreted, and
this one probably is no different. So let
me add a word of caution.
When I'm talking about experimenting with
different training methods, I'm talking
about COMMON SENSE training methods --
smart stuff -- rational stuff -- low volume,
high intensity, hard work, basic programs
built around the basic movements that give
real world results.
In other words, I'm suggesting that you try
different types of abbreviated workouts until
you find the variation of Dino style
abbreviated training that works for YOU!
Yes, everyone is "different" -- but that
doesn't mean you should ditch your abbreviated
workouts and try the latest and greatest version
of the "Super 700 Thousand Bulgarian Maxi-Pump
System."
You gotta keep it real.
No mad scientist stuff.
No 50 sets of 50 reps, no six day per week
bomb, blast and blitz programs, no Bulgarian
this or that, no super program out of the
muscle comics, nothing that promises guaranteed
gains of 387.2 percent based on a study of six
previously untrained college freshman,
no Hollywood workouts from the latest action
adventure epic, and nothing promoted by a
steroid user.
Sensible experimentation is nothing more than
trial and error to find which basic movements
work best for you -- which low volume set/rep
schemes work bets for you -- and which
variation of abbreviated training works best
for you.
For example:
1. Do you do better with 5 x 5 using ONE working
set -- or 5 x 5 using THREE working sets?
2. Do you do better training TWO times per week
or THREE times per week?
3. How do you respond to rest-pause training,
power rack workouts and single rep training?
4. Do you do better with Trap Bar deadlifts or
deadlifts with a regular bar?
5. Do you train your grip better with timed holds
or thick bar deadlifts?
6. How does your body respond to high rep breathing
squats?
7. Do you get more out of barbell bent-over rowing
or pull-ups?
And so on. There are tons of great ideas in my books
and courses -- and in my DVD's. Remember, I don't
give you one workout stuff. I give you ideas --
concepts -- suggestions -- guidance -- and options.
We're not playing "my way or the highway." We're
working together to help you build as much strength,
muscle and power as possible -- and to have as much
fun doing it as possible!
And there's a related point. When you make changes,
make them one at a time so you can see if the change
makes a difference. If you change several things all
at once, you won't know which effect was the result
of which change.
And of course -- break in easy! A new exercise
requires a break-in period EVEN IF YOU ARE AN
EXPERIENCED TRAINEE!
Ditto for new set/rep schemes. How many guys have
spent a week hobbling around in agony because
they tried a maximum set of 20 rep squats without
doing any break-in training?
So remember:
1. Sensible experimentation is good.
2. Mad scientist stuff is bad.
And that's the message for Monday morning.
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. There are tons and tons of great training ideas
in Dinosaur Training, Chalk and Sweat, Dinosaur
Bodyweight Training, Gray Hair and Black Iron and
Strength, Muscle and Power -- as well as my training
courses and my DVD's. Head over to the Dinosaur
Training site and check them out:
http://www.brookskubik.com/products.html
P.S. 2. Yes, there's still time to reserve your
pre-publication copy of my new John Grimek training
course. You can find it right here:
http://brookskubik.com/johngrimek_course.html
P.S. 3. Thought for the Day: "Keep it real is good
advice." -- Brooks Kubik
The "Which Is Best?" Question
Hail to the Dinosaurs!
I'm doing an interview today on SuperHuman
Radio. It will be at 1:00 EST. The topic is
"Ask the Expert" and I'll spend the entire
show answering questions from listeners.
If you want to submit a short question,
shoot it on in to me by email and we'll
see if we have time to work it in.
You can listen to the show LIVE -- or
catch it later by downloading it from the
SHR website. There's no charge. This is a
public service program for Dinos.
One of the questions was about the 5 x 5
system. It went something like this:
"There are many different versions of the
5 x 5 system. Which is best?"
Now, I get the "which is best?" question
a lot.
"Which is best -- squats or deadlifts?"
"Which is best -- barbells or dumbbells?"
"Which is best - one heavy single or multiple
heavy singles?"
"Which is best -- rowing or pull-ups?"
"Which is best -- 5 x 5 or heavy singles?"
And the list goes on and on.
The answer, of course, is always the same.
1. What is best for ME may or may not be best
for YOU.
1A. You need to experiment to find what works
best for YOU.
1B. When you experiment, stick to sensible things
that have a good chance of working. For example:
it's fine to experiment with different versions
of 5 x 5 -- but don't try 20 sets of 5 reps
"as an experiment."
2. For most people, less is always more. Meaning
that less works better than more. Quality training
ALWAYS beats quantity training.
3. What works best for you NOW will CHANGE in the
next five or ten years. Heck, it may even change in
the next six months.
3A. This is why you need to keep reading and keep
studying this stuff -- and why you need to keep an
open mind.
3B. Once again, remember that less is more.
4. Older trainees do better with less frequent
workouts -- with more abbreviated programs -- and
with fewer sets and reps. This allows them to recover
better from their training.
5. As you get stronger, what works best for you will
change. 5 x 5 with three working sets is great for
a young trainee who is going up the ladder -- but
at a certain point, you get to be so strong that
three working sets is too much. There's just too
much weight on the bar, and your intensity level
is too high, and you can't recover from your
workouts.
6. The best system of sets and reps varies from
one exercise to another.
6A. Example: Singles work great for squats,
deadlifts, presses, clean and press, bench press,
heavy dumbbell swings, one hand barbell snatches,
and Olympic lifting.
6B. Further example: 5 rep sets work best for curls,
dumbbell bench press, dumbbell incline press, shrugs,
rowing, pull-ups, reverse curls, and close grip bench
presses.
7. No one ever said you have to use the SAME system of
sets and reps on all of your different exercises!
8. No one ever said you can't add work sets as a form
of progression -- even if it means you use a DIFFERENT
set/rep system each time you train.
8A. For example -- start with 5 x 5, doing four
progressively heavier warm up sets, and ONE heavy set.
8B. The next time you train, do four progressively heavier
warm-up sets and TWO heavy sets.
8C. Four progressively heavier warm-up sets and THREE
work sets.
8D. Add five or ten pounds to the bar, drop back to
4 x 5 warm-ups and 1 x 5 work sets, and build back up
to 4 x 5 and 3 x 5.
8E. That may not fit into anyone's neat little system,
but it WORKS -- and that's what counts.
9. The above system of progression works well with
singles!
9A. If you try it with singles, try building up from
one heavy single to five heavy singles. Then add weight,
drop back to one heavy single, and build back up.
10. Alternating workouts with sets of five reps and
workouts with heavy singles can be very effective.
So there you have it.
"Which is better?"
There's no one right answer -- there are MANY right
answers. Your job is to find the right answer for YOU!
As always, thanks for reading and have a great day.
If you train today, make it a good one!
Yours in strength,
P.S. For more info on effective training programs --
on sets and reps -- and on real world, no-nonsense
training programs, grab the book that started it all:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Older trainees need a copy of GRAY HAIR AND
BLACK IRON:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 3. If you like bodyweight workouts -- or if you
like to combine bodyweight training and weight
training -- then grab DINOSAUR BODYWEIGHT TRAINING:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 4. For detailed, rep by rep workouts for beginners,
intermediates and advanced lifters, grab CHALK AND SWEAT:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 5. And if you're interested in building maximum
possible strength, muscle and power, then grab the
book that uses those three words as a title:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 6. If you're looking for something brand new,
here's the link to my new John Grimek training course --
order now and get the pre-publication bonuses when we mail
your course to you:
http://brookskubik.com/johngrimek_course.html
P.S. 7. Thought for the Day: "What's BEST is what
WORKS." -- Brooks Kubik
I'm doing an interview today on SuperHuman
Radio. It will be at 1:00 EST. The topic is
"Ask the Expert" and I'll spend the entire
show answering questions from listeners.
If you want to submit a short question,
shoot it on in to me by email and we'll
see if we have time to work it in.
You can listen to the show LIVE -- or
catch it later by downloading it from the
SHR website. There's no charge. This is a
public service program for Dinos.
One of the questions was about the 5 x 5
system. It went something like this:
"There are many different versions of the
5 x 5 system. Which is best?"
Now, I get the "which is best?" question
a lot.
"Which is best -- squats or deadlifts?"
"Which is best -- barbells or dumbbells?"
"Which is best - one heavy single or multiple
heavy singles?"
"Which is best -- rowing or pull-ups?"
"Which is best -- 5 x 5 or heavy singles?"
And the list goes on and on.
The answer, of course, is always the same.
1. What is best for ME may or may not be best
for YOU.
1A. You need to experiment to find what works
best for YOU.
1B. When you experiment, stick to sensible things
that have a good chance of working. For example:
it's fine to experiment with different versions
of 5 x 5 -- but don't try 20 sets of 5 reps
"as an experiment."
2. For most people, less is always more. Meaning
that less works better than more. Quality training
ALWAYS beats quantity training.
3. What works best for you NOW will CHANGE in the
next five or ten years. Heck, it may even change in
the next six months.
3A. This is why you need to keep reading and keep
studying this stuff -- and why you need to keep an
open mind.
3B. Once again, remember that less is more.
4. Older trainees do better with less frequent
workouts -- with more abbreviated programs -- and
with fewer sets and reps. This allows them to recover
better from their training.
5. As you get stronger, what works best for you will
change. 5 x 5 with three working sets is great for
a young trainee who is going up the ladder -- but
at a certain point, you get to be so strong that
three working sets is too much. There's just too
much weight on the bar, and your intensity level
is too high, and you can't recover from your
workouts.
6. The best system of sets and reps varies from
one exercise to another.
6A. Example: Singles work great for squats,
deadlifts, presses, clean and press, bench press,
heavy dumbbell swings, one hand barbell snatches,
and Olympic lifting.
6B. Further example: 5 rep sets work best for curls,
dumbbell bench press, dumbbell incline press, shrugs,
rowing, pull-ups, reverse curls, and close grip bench
presses.
7. No one ever said you have to use the SAME system of
sets and reps on all of your different exercises!
8. No one ever said you can't add work sets as a form
of progression -- even if it means you use a DIFFERENT
set/rep system each time you train.
8A. For example -- start with 5 x 5, doing four
progressively heavier warm up sets, and ONE heavy set.
8B. The next time you train, do four progressively heavier
warm-up sets and TWO heavy sets.
8C. Four progressively heavier warm-up sets and THREE
work sets.
8D. Add five or ten pounds to the bar, drop back to
4 x 5 warm-ups and 1 x 5 work sets, and build back up
to 4 x 5 and 3 x 5.
8E. That may not fit into anyone's neat little system,
but it WORKS -- and that's what counts.
9. The above system of progression works well with
singles!
9A. If you try it with singles, try building up from
one heavy single to five heavy singles. Then add weight,
drop back to one heavy single, and build back up.
10. Alternating workouts with sets of five reps and
workouts with heavy singles can be very effective.
So there you have it.
"Which is better?"
There's no one right answer -- there are MANY right
answers. Your job is to find the right answer for YOU!
As always, thanks for reading and have a great day.
If you train today, make it a good one!
Yours in strength,
P.S. For more info on effective training programs --
on sets and reps -- and on real world, no-nonsense
training programs, grab the book that started it all:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. Older trainees need a copy of GRAY HAIR AND
BLACK IRON:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 3. If you like bodyweight workouts -- or if you
like to combine bodyweight training and weight
training -- then grab DINOSAUR BODYWEIGHT TRAINING:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 4. For detailed, rep by rep workouts for beginners,
intermediates and advanced lifters, grab CHALK AND SWEAT:
http://www.brookskubik.com/chalk_and_sweat.html
P.S. 5. And if you're interested in building maximum
possible strength, muscle and power, then grab the
book that uses those three words as a title:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 6. If you're looking for something brand new,
here's the link to my new John Grimek training course --
order now and get the pre-publication bonuses when we mail
your course to you:
http://brookskubik.com/johngrimek_course.html
P.S. 7. Thought for the Day: "What's BEST is what
WORKS." -- Brooks Kubik
One of My Favorite Training Programs!
Hail to the Dinosaurs!
One of my all-time favorite training routines
came from an article by Bradley J. Steiner. It
appeared in Peary Rader's old IronMan magazine
way back in 1970 or so.
You trained three times per week, using the same
workout every time you trained. Today, I'd modify
that suggestion for older guys and for the more
advanced trainees, who would do better on a
divided workout schedule. (I'll give an example
later on.)
On everything other than your warm-up exercise
and your gut work, you did 5 x 5. Two progressively
heavier warmup sets and 3 working sets.If you
prefer another variation of 5 x 5, such as four
progressively heavier warmup sets and one working
set, go for it.
Steiner's program consisted of the following
exercises:
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Any overhead pressing exercise of your choice
(military press, dumbbell press or press behind
neck) 5 x 5
Note: Steiner preferred the press behind neck. I'd
stay away from it -- it's pretty hard on your
shoulders, especially if you're an older lifter.
For those who can do handstand pushups, handstand
pushups are another option. See Dinosaur Bodyweight
Training for handstand pushup progressions and
training tips.
3. Squats 5 x 5
Note: You can do back squats or front squats. Steiner
preferred parallel squats, which was standard advice
back in the 60's and 70's. I did them that way when
I was younger, but today I prefer full squats (usually
front squats). It's up to you.
Older lifters with bad knees can try Trap Bar deadlifts
in place of squats.
4. Bench press 5 x 5
Note: You can do these with barbells or dumbbells --
or with one dumbbell (one arm at a time). You also
can do incline barbell or dumbbell presses, or one
arm incline dumbbell presses. The dumbbells are safer
if you train alone without a spotter or a power
rack. Another option if you train alone is to perform
pushups, with or without extra weight on your back.
5. Barbell bent-over rowing 5 x 5
Note: If you prefer, do one arm dumbbell rowing or do
any form of pull-up. The pull-up progressions in
Dinosaur Bodyweight Training will build an enormous
upper body and tons of strength.
6. Stiff legged deadlifts 5 x 5
Note: Bent legged deadlifts also work well, and so
do Trap Bar deadlifts -- or stiff legged deadlifts with
the Trap Bar. Those who prefer power cleans, high pulls
or power snatches should feel free to do them -- but if
you do, drop the reps to two or three per set, and do
these earlier in the program (before the squats).
7. Finish up with a couple of sets of gut work.
Note: I'd suggest finishing up with gut work, grip work
and neck work. two or three sets of each.
As I mentioned, you can divide the program into two
or three workouts, with a day of rest between each
workout. For example:
Mon
1. Warm-up with prone hyperextensions 2 x 10 -1 5
2. Press 5 x 5
3. Squat 5 x 5
4. Gut work 2 x 10 - 15
Wed
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Bench press or incline press 5 x 5
3. Pull-ups 5 x 5
4. Grip work of your choice 2 to 5 sets, reps will
vary depending on the exercise(s) you do
Fri
1. Warmup with prone hyperextensions 2 x 10 - 15
2. Bent legged deadlifts 5 x 5 or clean grip high
pulls 5 x 3
3. Neck work with head-strap 2 or 3 x 10 - 15
4. Gut work of your choice 2 x 10 - 15
So there you have it -- a truly outstanding and
effective old-school training program -- that will
build strength, power and muscle so fast you'll
shock yourself. Give it a try and let me know how
it works for 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 strength training and muscle building
workouts, grab any or all of the following books and
courses:
1. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
2. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
3. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
4. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
5. Dinosaur Arm Training
http://www.brookskubik.com/dinosaur_armtraining.html
6. The Dinosaur Military Press and Shoulder Power
Course
http://www.brookskubik.com/militarypress_course.html
7. History's Strongest Men and How They Trained, Vol. I,
Doug Hepburn
http://www.brookskubik.com/doug_hepburn.html
8. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
Thought for the Day: "If it worked for Grimek, it will
work for YOU!" -- Brooks Kubik
One of my all-time favorite training routines
came from an article by Bradley J. Steiner. It
appeared in Peary Rader's old IronMan magazine
way back in 1970 or so.
You trained three times per week, using the same
workout every time you trained. Today, I'd modify
that suggestion for older guys and for the more
advanced trainees, who would do better on a
divided workout schedule. (I'll give an example
later on.)
On everything other than your warm-up exercise
and your gut work, you did 5 x 5. Two progressively
heavier warmup sets and 3 working sets.If you
prefer another variation of 5 x 5, such as four
progressively heavier warmup sets and one working
set, go for it.
Steiner's program consisted of the following
exercises:
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Any overhead pressing exercise of your choice
(military press, dumbbell press or press behind
neck) 5 x 5
Note: Steiner preferred the press behind neck. I'd
stay away from it -- it's pretty hard on your
shoulders, especially if you're an older lifter.
For those who can do handstand pushups, handstand
pushups are another option. See Dinosaur Bodyweight
Training for handstand pushup progressions and
training tips.
3. Squats 5 x 5
Note: You can do back squats or front squats. Steiner
preferred parallel squats, which was standard advice
back in the 60's and 70's. I did them that way when
I was younger, but today I prefer full squats (usually
front squats). It's up to you.
Older lifters with bad knees can try Trap Bar deadlifts
in place of squats.
4. Bench press 5 x 5
Note: You can do these with barbells or dumbbells --
or with one dumbbell (one arm at a time). You also
can do incline barbell or dumbbell presses, or one
arm incline dumbbell presses. The dumbbells are safer
if you train alone without a spotter or a power
rack. Another option if you train alone is to perform
pushups, with or without extra weight on your back.
5. Barbell bent-over rowing 5 x 5
Note: If you prefer, do one arm dumbbell rowing or do
any form of pull-up. The pull-up progressions in
Dinosaur Bodyweight Training will build an enormous
upper body and tons of strength.
6. Stiff legged deadlifts 5 x 5
Note: Bent legged deadlifts also work well, and so
do Trap Bar deadlifts -- or stiff legged deadlifts with
the Trap Bar. Those who prefer power cleans, high pulls
or power snatches should feel free to do them -- but if
you do, drop the reps to two or three per set, and do
these earlier in the program (before the squats).
7. Finish up with a couple of sets of gut work.
Note: I'd suggest finishing up with gut work, grip work
and neck work. two or three sets of each.
As I mentioned, you can divide the program into two
or three workouts, with a day of rest between each
workout. For example:
Mon
1. Warm-up with prone hyperextensions 2 x 10 -1 5
2. Press 5 x 5
3. Squat 5 x 5
4. Gut work 2 x 10 - 15
Wed
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Bench press or incline press 5 x 5
3. Pull-ups 5 x 5
4. Grip work of your choice 2 to 5 sets, reps will
vary depending on the exercise(s) you do
Fri
1. Warmup with prone hyperextensions 2 x 10 - 15
2. Bent legged deadlifts 5 x 5 or clean grip high
pulls 5 x 3
3. Neck work with head-strap 2 or 3 x 10 - 15
4. Gut work of your choice 2 x 10 - 15
So there you have it -- a truly outstanding and
effective old-school training program -- that will
build strength, power and muscle so fast you'll
shock yourself. Give it a try and let me know how
it works for 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 strength training and muscle building
workouts, grab any or all of the following books and
courses:
1. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
2. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
3. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
4. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
5. Dinosaur Arm Training
http://www.brookskubik.com/dinosaur_armtraining.html
6. The Dinosaur Military Press and Shoulder Power
Course
http://www.brookskubik.com/militarypress_course.html
7. History's Strongest Men and How They Trained, Vol. I,
Doug Hepburn
http://www.brookskubik.com/doug_hepburn.html
8. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
Thought for the Day: "If it worked for Grimek, it will
work for YOU!" -- Brooks Kubik
The Royal Road to Muscle and Might!
Hail to the Dinosaurs!
On a wooden lifting platform, a lifter
chalks his hands, steps to the bar --
crouches down -- gets set -- and performs
a perfect squat snatch.
Elsewhere -- a kettlebell lifter finishes
a hard set of swings with a menacing,
monster-sized black bell.
In a different gym -- another lifter swings
a heavy kettlebell. When she finishes, she
hits some heavy squats and deadlifts -- and
them grinds out three sets of hanging leg
raises -- for 15 reps per set. One of the
guys at the gym shakes his head in disbelief
as he watches her.
And elsewhere -- a thickly muscled man in
heavy sweats heaves a 150 pound sandbag to
his shoulder, drops it down, and heaves it
back up again.
In a different gym -- a lifter grinds his
way through a heavy set of squats. After
the squats, he does heavy quarter squats
in the power rack.
In yet another gym -- a lifter performs the
two dumbbell clean and press -- working up
to sets of five with a pair of 80 pounders.
And in another gym -- a training stands with
a heavy barbell on his shoulders, panting like
a racehorse as he finishes a heavy set of 20
rep breathing squats.
Meanwhile, in a garage -- a man finishes a
set of 50 perfect pushups, jumps up, grabs
a pull-up bar, and begins performing a set
of 20 perfect pull-ups.
In another garage -- a man hangs from a 2"
thick pull-up bar, with 40 pounds of heavy
log chain wrapped around his body -- and
performs a set of 5 perfect pull-ups.
And in a different garage -- a man approaches
a heavy block of iron -- and lifts it off
the ground with a powerful pinch grip.
Meanwhile -- a young athlete sprints up a steep
hill. It's the first of five 50 yard sprints
for him.
And not far away -- older trainee finishes
his Trap Bar deadlifts, and cools down with 20
minutes on a step machine at an easy pace.
Tomorrow he'll take things easy, and go for
a 3 mile walk.
In another city -- a man works on a one arm
pull-up. He can't do one yet -- but he's
working to get there!
Elsewhere -- in a different city -- an athlete
drives a barbell overhead in a letter-perfect
clean and jerk. Her first lifting contest is
in two weeks, and she plans to be ready for it!
In another gym -- a trainee finishes a heavy set
of barbell curls with more weight than many
trainees use for squats or deadlifts (assuming
they even perform squats or deadlifts).
They all train differently. But they all train
the same.
They train with strength, power and passion.
They train progressively. Whatever they do, they're
always trying to improve their performance.
They train regularly and consistently. They don't
miss workouts and they don't make excuses.
They train to get stronger -- faster -- more
powerful -- healthier -- and better conditioned.
They follow different paths, but all of them are
headed in the same direction. They're all on the
Royal Road to Muscle and Might.
All of them are Dinosaurs -- and I'm incredibly
proud of each and every one of them.
If you're reading this, you're a Dinosaur as well.
You train YOUR way -- but you train the Dino Way!
For that I salute you -- and I THANK 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. Wherever you train, and whatever your favorite
style of training, we've got you covered with Dinosaur
Training books, courses and DVD's -- and with the world
famous Dinosaur Files (hardcopy) newsletter. You can
finds them right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Dinos are all different,
but Dinos are all the same." -- Brooks Kubik
On a wooden lifting platform, a lifter
chalks his hands, steps to the bar --
crouches down -- gets set -- and performs
a perfect squat snatch.
Elsewhere -- a kettlebell lifter finishes
a hard set of swings with a menacing,
monster-sized black bell.
In a different gym -- another lifter swings
a heavy kettlebell. When she finishes, she
hits some heavy squats and deadlifts -- and
them grinds out three sets of hanging leg
raises -- for 15 reps per set. One of the
guys at the gym shakes his head in disbelief
as he watches her.
And elsewhere -- a thickly muscled man in
heavy sweats heaves a 150 pound sandbag to
his shoulder, drops it down, and heaves it
back up again.
In a different gym -- a lifter grinds his
way through a heavy set of squats. After
the squats, he does heavy quarter squats
in the power rack.
In yet another gym -- a lifter performs the
two dumbbell clean and press -- working up
to sets of five with a pair of 80 pounders.
And in another gym -- a training stands with
a heavy barbell on his shoulders, panting like
a racehorse as he finishes a heavy set of 20
rep breathing squats.
Meanwhile, in a garage -- a man finishes a
set of 50 perfect pushups, jumps up, grabs
a pull-up bar, and begins performing a set
of 20 perfect pull-ups.
In another garage -- a man hangs from a 2"
thick pull-up bar, with 40 pounds of heavy
log chain wrapped around his body -- and
performs a set of 5 perfect pull-ups.
And in a different garage -- a man approaches
a heavy block of iron -- and lifts it off
the ground with a powerful pinch grip.
Meanwhile -- a young athlete sprints up a steep
hill. It's the first of five 50 yard sprints
for him.
And not far away -- older trainee finishes
his Trap Bar deadlifts, and cools down with 20
minutes on a step machine at an easy pace.
Tomorrow he'll take things easy, and go for
a 3 mile walk.
In another city -- a man works on a one arm
pull-up. He can't do one yet -- but he's
working to get there!
Elsewhere -- in a different city -- an athlete
drives a barbell overhead in a letter-perfect
clean and jerk. Her first lifting contest is
in two weeks, and she plans to be ready for it!
In another gym -- a trainee finishes a heavy set
of barbell curls with more weight than many
trainees use for squats or deadlifts (assuming
they even perform squats or deadlifts).
They all train differently. But they all train
the same.
They train with strength, power and passion.
They train progressively. Whatever they do, they're
always trying to improve their performance.
They train regularly and consistently. They don't
miss workouts and they don't make excuses.
They train to get stronger -- faster -- more
powerful -- healthier -- and better conditioned.
They follow different paths, but all of them are
headed in the same direction. They're all on the
Royal Road to Muscle and Might.
All of them are Dinosaurs -- and I'm incredibly
proud of each and every one of them.
If you're reading this, you're a Dinosaur as well.
You train YOUR way -- but you train the Dino Way!
For that I salute you -- and I THANK 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. Wherever you train, and whatever your favorite
style of training, we've got you covered with Dinosaur
Training books, courses and DVD's -- and with the world
famous Dinosaur Files (hardcopy) newsletter. You can
finds them right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Dinos are all different,
but Dinos are all the same." -- Brooks Kubik
How the Old-timers Trained!
Hail to the Dinosaurs!
Newsflash!
I have been asked to do an interview
at 1:00 EST TODAY on Super Human Radio.
You can listen live or catch the podcast
by downloading it later on from the SHR
website.
The topic will be DINOSAUR BODYWEIGHT
TRAINING -- a topic that is much on my
mind because the books are arriving
today and we're going to start packing
them and shooting them out the door as
fast as we can. So it's going to be a
blur of business here at Dino HQ.
So before I get dragged into packing
and shipping mode, let's talk training.
Lots of people ask about how the REAL
old-timers trained -- meaning the men
who trained with barbells and dumbbells
back in the 1880's, 1890's and early
1900's.
There is very little information on this
topic, but I think we can figure it out
if we remember one very important thing.
They only had solid barbells and dumbbells
back then. There were no (or very very few)
adjustable barbells and dumbbells.
And most places that had weights had only a
few different barbells and dumbbells. Instead
of barbells ranging from 50 pounds to 200
pounds, and dumbbells from five to 100 pounds
you would have seen something like a 100 pound
barbell, a 50 pound barbell and a 200 pound
barbell. So how do you train with such limited
equipment?
The answer must be that you would use any
exercise you could perform with whatever barbell
or dumbbell was available to you.
If you had a 100 pound dumbbell and you could
clean and press it, that's an exercise you would
have done. If you weren't able to press it, you
might use it for deadlifts or rowing at first --
but you'd probably try to work up to pressing it.
For progression, you would add reps -- since you
could not add weight.
We can be pretty sure this happened, because the
old-timers often had contests where they lifted a
given weight for as many reps as possible.
And probably, the old-timers progressed by adding
sets. That would be a natural thing to do, because
your choice of exercises might be fairly limited
if you only had access to a couple of solid barbells
or a solid barbell or two and a couple of solid
dumbbells.
I'm also willing to bet that many old-timers
included bodyweight exercises in their programs,
as well as gymnastics and hand-balancing.
Those are my thoughts on the subject. Let me
know 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. Today's the final day to order Dinosaur
Bodyweight Training and get the special report
that goes with it as part of the pre-publication
special -- so if you've been waiting, and you
want the book PLUS the special report -- act now:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses are right here --
along with the Dinosaur Files newsletter, Dinosaur
Training DVD's and the world-famous Legacy of Iron
books:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the day: "If all you had for
training was a single 200 pound solid iron barbell,
you'd probably get a better workout than you would
in 99% of the modern day gyms crowded with every
piece of equipment under the sun." -- Brooks Kubik
Newsflash!
I have been asked to do an interview
at 1:00 EST TODAY on Super Human Radio.
You can listen live or catch the podcast
by downloading it later on from the SHR
website.
The topic will be DINOSAUR BODYWEIGHT
TRAINING -- a topic that is much on my
mind because the books are arriving
today and we're going to start packing
them and shooting them out the door as
fast as we can. So it's going to be a
blur of business here at Dino HQ.
So before I get dragged into packing
and shipping mode, let's talk training.
Lots of people ask about how the REAL
old-timers trained -- meaning the men
who trained with barbells and dumbbells
back in the 1880's, 1890's and early
1900's.
There is very little information on this
topic, but I think we can figure it out
if we remember one very important thing.
They only had solid barbells and dumbbells
back then. There were no (or very very few)
adjustable barbells and dumbbells.
And most places that had weights had only a
few different barbells and dumbbells. Instead
of barbells ranging from 50 pounds to 200
pounds, and dumbbells from five to 100 pounds
you would have seen something like a 100 pound
barbell, a 50 pound barbell and a 200 pound
barbell. So how do you train with such limited
equipment?
The answer must be that you would use any
exercise you could perform with whatever barbell
or dumbbell was available to you.
If you had a 100 pound dumbbell and you could
clean and press it, that's an exercise you would
have done. If you weren't able to press it, you
might use it for deadlifts or rowing at first --
but you'd probably try to work up to pressing it.
For progression, you would add reps -- since you
could not add weight.
We can be pretty sure this happened, because the
old-timers often had contests where they lifted a
given weight for as many reps as possible.
And probably, the old-timers progressed by adding
sets. That would be a natural thing to do, because
your choice of exercises might be fairly limited
if you only had access to a couple of solid barbells
or a solid barbell or two and a couple of solid
dumbbells.
I'm also willing to bet that many old-timers
included bodyweight exercises in their programs,
as well as gymnastics and hand-balancing.
Those are my thoughts on the subject. Let me
know 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. Today's the final day to order Dinosaur
Bodyweight Training and get the special report
that goes with it as part of the pre-publication
special -- so if you've been waiting, and you
want the book PLUS the special report -- act now:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses are right here --
along with the Dinosaur Files newsletter, Dinosaur
Training DVD's and the world-famous Legacy of Iron
books:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the day: "If all you had for
training was a single 200 pound solid iron barbell,
you'd probably get a better workout than you would
in 99% of the modern day gyms crowded with every
piece of equipment under the sun." -- Brooks Kubik
If You train Today, Do This!
Hail to the Dinosaurs!
Regular readers know that I usually end
my email messages and Blog posts by
saying:
"As always, thanks for reading, and have
a great day. If you train today, make it
a good one!"
One of our regular readers -- a long time
lifter named Paul Murray -- takes me to
task on this, by suggesting I say:
"If you train today, make it FUN!"
I'm probably not going to change, but Paul
makes an excellent point.
To be effective, your training needs to be
FUN.
It needs to be something that you ENJOY.
It needs to be something you WANT to do.
It needs to be something that makes you feel
GOOD to be alive.
It needs to be the highlight of your day --
and one of the most important, most precious
activities you pursue.
That's how training ought to be -- and how it
is for me -- and if you're reading this, it's
probably how training is for you, as well.
Now, FUN training does not mean EASY training.
Far from it.
To be FUN, your training needs to be challenging.
It needs to be difficult. It needs to be tough.
It needs to call for the best you have.
And that's where different methods of training
come into play. Some people find one type of
training to be challenging (and thus, to be FUN),
while others find their challenges (and their FUN)
in distinctly different types of training.
Case in point: one Dino likes to train for power-
lifting. Another Dino likes to train for Olympic
weightlifting. A third likes to lift heavy dumb-
bells. A fourth prefers limited range movements
with ginormous poundages in the power rack. A
fifth enjoys high rep bodyweight training. A
sixth enjoys low rep bodyweight training (using
the most difficult variations of bodyweight
movements).
Another Dino lifts rocks. Another Dino is heavy
into grip training. Another trains on the old York
courses. Another combines strength work with high
intensity cardio training. And so it goes.
I teach lots of different ways to train. I don't
give you a one-size-fits-all way of doing things.
I mix it up. I offer different workouts and
different ways to train because I want each and
every one of you to find the most challenging --
and the most FUN -- way for YOU to train.
When you do that -- when you make your training a
challenge -- and when you make it enjoyable -- when
you make it FUN -- your success is guaranteed.
As always, thanks for reading and have a great day.
If you train today, make it a good -- oops, sorry --
make it a FUN one!
Yours in strength,
Brooks Kubik
P.S. For a brand new challenge, try Dinosaur Style
Bodyweight Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S 2. If bodyweight training isn't your thing, then
go here and take a look at everything we have to
to those you get their challenges -- and their
FUN -- from heavy iron:
http://www.brookskubik.com/products.html
P.S. 3. Quote of the Day:
"Too many of us are indifferent about our own
best welfare. We are not willing to pay the price."
-- Dr. Frederick Tilney
Regular readers know that I usually end
my email messages and Blog posts by
saying:
"As always, thanks for reading, and have
a great day. If you train today, make it
a good one!"
One of our regular readers -- a long time
lifter named Paul Murray -- takes me to
task on this, by suggesting I say:
"If you train today, make it FUN!"
I'm probably not going to change, but Paul
makes an excellent point.
To be effective, your training needs to be
FUN.
It needs to be something that you ENJOY.
It needs to be something you WANT to do.
It needs to be something that makes you feel
GOOD to be alive.
It needs to be the highlight of your day --
and one of the most important, most precious
activities you pursue.
That's how training ought to be -- and how it
is for me -- and if you're reading this, it's
probably how training is for you, as well.
Now, FUN training does not mean EASY training.
Far from it.
To be FUN, your training needs to be challenging.
It needs to be difficult. It needs to be tough.
It needs to call for the best you have.
And that's where different methods of training
come into play. Some people find one type of
training to be challenging (and thus, to be FUN),
while others find their challenges (and their FUN)
in distinctly different types of training.
Case in point: one Dino likes to train for power-
lifting. Another Dino likes to train for Olympic
weightlifting. A third likes to lift heavy dumb-
bells. A fourth prefers limited range movements
with ginormous poundages in the power rack. A
fifth enjoys high rep bodyweight training. A
sixth enjoys low rep bodyweight training (using
the most difficult variations of bodyweight
movements).
Another Dino lifts rocks. Another Dino is heavy
into grip training. Another trains on the old York
courses. Another combines strength work with high
intensity cardio training. And so it goes.
I teach lots of different ways to train. I don't
give you a one-size-fits-all way of doing things.
I mix it up. I offer different workouts and
different ways to train because I want each and
every one of you to find the most challenging --
and the most FUN -- way for YOU to train.
When you do that -- when you make your training a
challenge -- and when you make it enjoyable -- when
you make it FUN -- your success is guaranteed.
As always, thanks for reading and have a great day.
If you train today, make it a good -- oops, sorry --
make it a FUN one!
Yours in strength,
Brooks Kubik
P.S. For a brand new challenge, try Dinosaur Style
Bodyweight Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S 2. If bodyweight training isn't your thing, then
go here and take a look at everything we have to
to those you get their challenges -- and their
FUN -- from heavy iron:
http://www.brookskubik.com/products.html
P.S. 3. Quote of the Day:
"Too many of us are indifferent about our own
best welfare. We are not willing to pay the price."
-- Dr. Frederick Tilney
Barbells vs. Mouthwash!
I was gargling with a popular brand of mouthwash
this morning, and I noticed that the bottle said
it had 33 uses.
That surprised me, because I use mouthwash to
gargle, and I can't think of anything else to
use it for.
It wouldn't work very well as barbecue sauce,
salad dressing or soup stock -- and if you can
use it as oven or window cleaner, I'm not sure
I want to be gargling with it.
Then, I thought, "The guys who make mouthwash
probably think they're pretty smart to find so
many ways to use it."
And then I thought -- "Barbells are better."
Think of how many different ways you can use a
barbell.
You can do heavy power rack training, as I teach
in Dinosaur Training and in Strength, Muscle and
Power.
You can use a barbell for all kinds of different
cardio training -- as covered in Gray Hair and
Black Iron.
You can use a barbell to lift heavy weights for
many sets of low reps -- and for singles -- as
detailed in History's Strongest Men and How They
Trained (Vol. 1) Doug Hepburn.
You can use the old York Courses, and the Simplified
System of Training, as described in the Legacy of
Iron books.
You can use a barbell to build crushing grip-power
and fingers like iron claws -- and I give you the
step by step, how to do it in Strength, Muscle and
Power.
You can do John Grimek's special leg training program
(a barbell only program) and build strength and
power faster than a heard of elephants can stomp a
mud hut into last year's vacation photo -- and I
tell you how in Chalk and Sweat.
33 uses for mouthwash?
Phooie!
Barbells have them beat hands down!
Yours in strength,
Brooks Kubik
P.S. I don't sell barbells, but I do offer the very
best books and courses about how to use them. They're
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
this morning, and I noticed that the bottle said
it had 33 uses.
That surprised me, because I use mouthwash to
gargle, and I can't think of anything else to
use it for.
It wouldn't work very well as barbecue sauce,
salad dressing or soup stock -- and if you can
use it as oven or window cleaner, I'm not sure
I want to be gargling with it.
Then, I thought, "The guys who make mouthwash
probably think they're pretty smart to find so
many ways to use it."
And then I thought -- "Barbells are better."
Think of how many different ways you can use a
barbell.
You can do heavy power rack training, as I teach
in Dinosaur Training and in Strength, Muscle and
Power.
You can use a barbell for all kinds of different
cardio training -- as covered in Gray Hair and
Black Iron.
You can use a barbell to lift heavy weights for
many sets of low reps -- and for singles -- as
detailed in History's Strongest Men and How They
Trained (Vol. 1) Doug Hepburn.
You can use the old York Courses, and the Simplified
System of Training, as described in the Legacy of
Iron books.
You can use a barbell to build crushing grip-power
and fingers like iron claws -- and I give you the
step by step, how to do it in Strength, Muscle and
Power.
You can do John Grimek's special leg training program
(a barbell only program) and build strength and
power faster than a heard of elephants can stomp a
mud hut into last year's vacation photo -- and I
tell you how in Chalk and Sweat.
33 uses for mouthwash?
Phooie!
Barbells have them beat hands down!
Yours in strength,
Brooks Kubik
P.S. I don't sell barbells, but I do offer the very
best books and courses about how to use them. They're
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
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