Three Good Ones!

We've released three great new training guides this month - including this little monster.  Do you have all of them?

Hail to the Dinosaurs!

It's been a super busy month here at
Dino Headquarters.

We've released three great new products
for you:

1. The May-June Dinosaur Files

This issue ran late, so we did an extra-
big combined issue.

Feature articles include:

The Simplest Bodyweight Workout in
the World

The Deadlift from Hell

The Valhalla Challenge

Bob Hoffman's Favorite Training
Program

Go here to grab the little monster:

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

2. Dinosaur Strength and Power
Course No. 1 - Strength-Style Arm
Training

This is the first in a series of special
courses that give you detailed work-
outs and step-by-step instruction on
some of the best and most effective
training programs you'll ever see.

The goal is to give you a complete
encyclopedia of hard-hitting, super
effective workouts.

Course no. 1 covers Doug Hepburn's
old-school arm building workouts -
which build a perfect combination
of strength and muscle mass.

Arms that not only LOOK strong -
but ARE strong.

You can find this course right here:

http://www.brookskubik.com/dinosaurstrengthandpower-01.html

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

This is the second course in the new
Dinosaur Strength and Power series -
and it's a really good one.

It covers heavy partials - which are
one of the very best ways to build
strength and power.

They're also a tremendous bone-
builder.

And a tendon and ligament builder.

I gained 30 or 40 pounds on a very
similar power rack program many
years ago - and got so strong that
I won five National Bench Press
Championships in drug-free comp-
etition - so I know these methods
work.

Go here to grab Dinosaur Training
Secrets - Course No. 1 - Heavy
Partials:

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

A Very Big Thank You!

I want to close by saying THANK YOU
to everyone who grabbed one or more
of the new courses and the new issue
of The Dinosaur Files.

I really appreciate it.

If you have one or more of them, be
sure to shoot me an email and let me
know how you like it or them.

Yours in strength,

Brooks Kubik

Strength-Style Arm Training

Check out the upper arms on Clevio Massimo! Did you know Massimo was so strong he once performed the Manual of Arms using a 135 pound soldier instead of an eight-pound rifle?

 
Hail to the Dinosaurs!

Most guys train their arms with endless,
high volume, pumping programs.

Some of them actually do two or three
hours of nothing but curls and triceps
pumpers.

I've seen them do it - and you probably
have, too.

I think that's crazy - because the pumping
workouts usually don't work very well.

And they certainly don't work at all well
relative to the time it takes to do them.

But even if you use them and build some
degree of upper arm mass, you usually
won't have anywhere near the strength
it looks like you have.

Meaning you're all show and no go.

The old "Looks like Tarzan, plays like
Jane" thing.

Which is not good.

The good news is, there's a different and
much better way to train your arms.

You train for strength and power - and
you end up building upper arms that
are:

Big

Strong

and Powerful

In other words, arms that look strong -
and have the strength and power to
back it up.

Think of it as "strength-style arm
training."

I have a great new course that covers
strength-style arm training in detail.

It gives you everything you need:

A complete total body training program.

Special arm-training workouts.

The exercises.

The sets.

The reps.

How to perform your exercises.

How to progress.

How long to stay on the program.

Optional exercises.

Answers to your questions.

And much more.

It's available in a PDF with immediate
electronic delivery - and it's printable,
so you can print it out and save it.

As a bonus, I've included four different
workout sheets - one for each of the
three workouts in the program, and a
blank one if you decide to change
things up a bit.

Go here to grab the little monster:

http://www.brookskubik.com/dinosaurstrengthandpower-01.html

Yours in strength,

Brooks Kubik

Brand New from Dinosaur Training!

 

Hail to the Dinosaurs!

The name of the game is training - and
to get the most out of your training you
need to follow the right training course.

To help you do that, I'm doing a series
of new training courses.

Each course will give you a complete
training program - including the history
behind it, why it works, how and when
to use it, tips on exercise performance,
how to modify the program to suit your
own unique needs, a detailed Q and A
section, and the exact workouts to do.

Not only that, but each course comes
with a set of workout sheets that you
can use to keep detailed records of
your training when you use the
program.

The first course in the series covers
old-school arm training, and gives
you a complete program for building
big, strong and power-packed upper
arms.

Of course, it also includes exercises
for the rest of your body - so it doubles
as a good all-around training program.

The program has three different work-
outs (Workouts A, B and C) - so you
get three different workout sheets -
along with a blank workout sheet
to use if you need to make any
changes to the program.

It comes to you as a downloadable
and printable PDF - so you get it
right away - with no waiting and
no postage charges.

Go here to grab the little monster -
and be sure to let me know how
you like it:

http://www.brookskubik.com/dinosaurstrengthandpower-01.html

Yours in strength,

Brooks Kubik

A Very Good Question!

Strength training is about basic principles - which you can adapt and apply to any kind of equipment - and to your own unique goals, interests and needs.

Hail to the Dinosaurs!

In response to yesterday's email about
Dinosaur Arm Training, I rec'd an
email from Jim DeSantis, an age 62
Dino who's been training for 30 years.

Jim had a very common question, so
I thought I'd cover it in this morning's
email message.

Jim wrote:

Hi Brooks,

I've been training for 30 years. I do
squats and deadlifts, but the rest are
mostly what I guess you'd consider to
be bodybuilding exercises.

I don't do snatches, cleans, jerks and
other Olympic lifting movements.

Does Dinosaur Arm Training involve
any Olympic lifting?

I know that a lot of the exercises you
advocate are Olympic lifting movements
and what I would consider to be "strong
man" lifts, but I think that at age 62 I'm
too old to start doing those types of
exercises.

Will your arm training course work for
me?

Jim DeSantis

That's a very good question - and a very

common one. For some reason, people

think I want everyone to do Olympic

lifting simply because that's what I like

to do - or to do "strong man" training

because that's what I did in my late 30's

and early 40's.

Over the years, I've done MANY different

types of training: powerlifting, all-dumbbell

workouts, bodyweight training, strong-man

training, Nautilus workouts, "power body-

building", heavy power rack training, and

total-body workouts three times a week the

way Bradley J. Steiner used to teach back in

the 1970's.

They're all good, and they all work.

Right now, at age 61, I prefer doing Olympic

lifting workouts - although (and this is very

important), I do them in a sensible and age-

appropriate fashion, and I follow the basic

principles of abbreviated training and relatively

short, low-volume workouts that I've written

about in virtually all of my books and courses.

But does that mean that YOU should do

Olympic lifting?

Or that you HAVE to do it?

No, not at all.

If you prefer doing squats, deadlifts, and other

basic, compound exercises, then by all means

do them.

The vast majority of older Dinosaurs do basic

compound exercises - or they make basic com-

pound exercises the mainstay of their training

program.

For this reason, my books and courses offer

universal training principles that can be applied

to any kind of workouts you like to do.

And it's why most of my suggested workouts

involve basic, compound exercises rather than

Olympic lifting movements.

Dinosaur Arm Training is a good example.

It includes several excellent total-body work-

outs - but no snatches or cleans other than

very light flip snatches and very light

power clean and press used solely and

exclusively as warm-up exercises.

If you prefer to do something else for a

warm-up, that's fine. A couple of sets of

hyperextensions and some quick push-

ups and deep knee bends (bodyweight

squats) will work just as well.

So, YES - Dinosaur Arm Training will

work great for you - and it doesn't include

any heavy Olympic lifting.

Hard-copy

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

Kindle

http://www.brookskubik.com/dinosaur-arms-kindle.html

PDF

Go to our products page and look for the section
listing our PDF courses with immediate electronic
delivery. Dinosaur Arm Training is no. 14 on the
list.

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

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. Do you have the March issue of the
Dinosaur Files newsletter? If not, go here
to grab it:

http://www.brookskubik.com/dinosaur-files-march2018pdf.html

Also - if you missed the October, Nov, Dec
Jan or Feb issues, go here to grab them so
you have the complete set: 

Feb issue

http://www.brookskubik.com/dinosaur-files-february2018pdf.html

Oct, Nov, Dec and Jan issues

http://brookskubik.com/dinosaur_files.html

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

Hard-copy and PDF

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

Kindle

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

P.S. 3. Thought for the Day:

"Focus on the basic principles of strength
training, and apply them to your own
particular goals and needs."

-- 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

An Arm Training Question

Dinosaur Arm Training combines complete, total-body workouts with plenty of specialized arm training.  It's much more than "just an arm training course."

Hail to the Dinosaurs!

One of our readers had a question about
the workouts in Dinosaur Arm Training.

The workouts are for three-day-per-week
training.

But he prefers training twice a week - so
he asked if he could change the program
to a twice-a-week schedule.

That's a good question. Here's the answer:

Of course he can!

For example:

Week 1

Tues - Workout A

Fri - Workout B

Week 2

Tues- Workout C

Fri - Workout A

And so on.

That actually works very well. For some
trainees, it works better than three work-
outs per week.

You also can do three workouts in week
one, and two workouts in week two -
and switch back and forth from week to
week.

It's all good, and it all works.

By the way, Dinosaur Arm Training gives
you three progressively more difficult total-
body workouts - using a divided workout
schedule for each program.

So it's NOT "just an arm training program."

It's a program that will build strength and
muscle throughout your entire body - with
extra emphasis on your arms.

It's a pretty good program - and you can
grab it right here:

Hard-copy

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

Kindle

http://www.brookskubik.com/dinosaur-arms-kindle.html

PDF

Go to our products page and look for the section
listing our PDF courses with immediate electronic
delivery. Dinosaur Arm Training is no. 14 on the
list.

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

I also should mention that Dinosaur Arm
Training is NOT another "pumper's guide
to the Universe" arm training program.

Not at all.

It teaches you how to build arms that look
strong - and that are stronger than they
look!

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

Yours in strength,

Brooks Kubik

An Arm Training Question

Dinosaur Arm Training - it's not your typical arm training course!

Hail to the Dinosaurs!

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

1. The January Dinosaur Files

Go here to grab the January issue of The
Dinosaur Files newsletter - which includes
two brand new, killer workouts - one for
kettlebells (although it also works with
dumbbells) and one for adding some
impressive muscle mass fast and easily:

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

The same link also takes you to the Oct,
Nov and Dec issues - so if you missed the
earlier issues, grab them now. They all
have great workouts and important training
advice that you won't want to miss.

If you'd prefer a one-year, 12-issue sub,
shoot me an email and we'll make it
happen.

2. The Trap Bar Training Guide

I have lots of fun with Trap Bar training down in the Dino Dungeon - and yes, I can even do a load of laundry while I'm hitting the iron.

We got a ton of Trap Bar training questions
yesterday - which makes me think that a lot
of you have missed John Wood's Trap Bar
Training Guide.

It answers pretty much every question you
could have about Trap Bar Training - and
you can grab it right here:

http://www.oldtimestrongman.com/trapbartraining.html

It includes a great little workout that John
Wood used to pack on five pounds of muscle
doing a single Trap Bar exercise - and no, it
wasn't the Trap Bar deadlift.

That's good information - and well worth knowing
about. It's also the kind of thing you're not going to
see anywhere else.

3. An Arm Training Question

One of our readers had a question about the
workouts in Dinosaur Arm Training.

The workouts are for three day per week
training.

He prefers training twice a week - so he asked
if he could change the program to a twice a
week schedule.

That's a good question. Here's the answer:

Of course he can!

For example:

Week 1

Tues - Workout A

Fri - Workout B

Week 2

Tues- Workout C

Fri - Workout A

And so on.

That actually works very well. For some trainees,
it works better than three workouts per week.

You also can do three workouts in week one,
and two workouts in week two - and switch
back and forth from week to week.

It's all good, and it all works.

By the way, Dinosaur Arm Training gives you
three progressively more difficult total body
workouts - using a divided workout schedule
for each program.

So it's NOT "just an arm training program."

It's a program that will build strength and
muscle throughout your entire body - with
extra emphasis on your arms.

It's a pretty good program - and you can
grab it right here:

Hard-copy

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

Kindle

http://www.brookskubik.com/dinosaur-arms-kindle.html

PDF

Go to our products page and look for the section
listing our PDF courses with immediate electronic
delivery. Dinosaur Arm Training is no. 14 on the
list.

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

I also should mention that Dinosaur Arm
Training is NOT another "pumper's guide to
the Universe" arm training program.

It teaches you how to build arms that look
strong - and that are stronger than they
look!

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

Yours in strength,

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

People Who Train

Dinosaur Arm Training is now available in the Kindle bookstore - and it's a huge favorite of Dinos around the world.

Hail to the Dinosaurs!

First of all, let me gave a great
big THANK YOU to everyone who
grabbed a copy of Dinosaur Arm
Training on Kindle.

The little monster is currently at
no. 11 in its category, and with any
luck, it will pop into the top 10
later today.

You can grab a copy right here
at the Kindle store:

http://www.brookskubik.com/dinosaur-arms-kindle.html

If you prefer hard-copy, Dinosaur
Arm Training is also available in
hard-copy:

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

In training news, I was thinking
about people who train - and
about people who don't train.

There's a real difference between
them.

And the difference grows greater
and greater as we grow older.

Taking my "Iron Pills" at Dino Headquarters.

People who train look younger
than their years.

They look healthy and strong.

They stand tall and straight.

They walk with strong, powerful
strides.

They carry plenty of muscle - and
strong, thick bones - and they have
a sort of energy to them that's
hard to miss.

If you train, you know what I'm
talking about.

If you don't, you should start -
because then you'll feel and
experience it for yourself.

And then you, too, will know
what I'm talking about.

Strength training keeps you young and strong.

Bob Hoffman used to call the
weights "Iron Pills."

He said they kept you young.

He was right.

So keep on taking those Iron
Pills - and stay young and
strong.

Yours in strength,

Brooks Kubik

P.S. Dumbbells are great for home
gym workouts - and great for older
trainees. And Dinosaur Dumbbell
Training gives you over 50 great
dumbbell workouts - along with
detailed instruction on how to
perform the exercises:

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

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

Hard-copy and PDF

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

Kindle

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

P.S. 3. Thought for the Day: "Start
now, and keep on training for the
rest of your days." - Brooks Kubik

We have more than 25 Dinosaur training books and courses in the Kindle bookstore - head on over and take a look:

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

New on Kindle - Dinosaur Arm Training!

Hail to the Dinosaurs!

We just released one of my most
popular training courseas in Kindle
format:

Dinosaur Arm Training

It gives you a series of progressively
tougher and more demanding arm
training programs.

And, of course, they're all-around,
total body workouts, as well.

This is old-school arm training - the
kind that builds plenty of strength
and rugged power.

And again, it's in the context of total
body workouts that build strength
and power from head to toe.

So it's a terrific training program for
Dinos.

Go here to grab the little monster:

http://www.brookskubik.com/dinosaur-arms-kindle.html

If you prefer hard-copy, Dinosaur
Arms is also available in hard-copy:

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

Even if you already have the hard-
copy edition, follow the Kindle
link and check out the cover -
it's pretty darn good.

Yours in strength,

Brooks Kubik

Dinosaur Arm Training

Hail to the Dinosaurs!

I received an email several days ago from a
reader who wondered why I consider barbell
curls to be a basic, compound exercise.

He said they are an isolation exercise, and
seemed to think that they aren't worth
doing.

And you run into many people who think the
same thing.

For example, I spoke at a seminar several
years ago.  One of the attendees was a gym
owner who told me that if someone at his
gym does curls, he "throws them right out
 the door."

I both agree and disagree with that way of
thinking.

On the one hand, doing a workout that is two
hours of curls and nothing else is ridiculous --
but it's fairly common.

And bunny-style isolation curls are about as
useful an exercise as lifting a small bag of
marshmallows for 10 reps at 10/10/10
speed.

But heavy barbell curls are another kind of
animal.

A very big, very ferocious kind of animal.

My best in the STRICT barbell curl -- using an
industrial strength, heavy duty easy curl bar --
was 185 for five reps.

And let me repeat -- these were STRICT
curls.

Not cheat curls -- not swing curls -- not
reverse grip power cleans -- but strict
curls.

You better believe that this involved all of
the muscles in the entire body from head
to toe -- NOT because it was a cheat curl,
but because it was a strict curl with a heavy
barbell, and I had to lock the entire body
and hold everything in position while I
curled the bar.

When you do a heavy strict curl, you try to
lift the weight with a combination of arm,
shoulder and chest power -- even though
your forearms are the only part of your
body that is moving.

That makes heavy curls an important
assistance exercise for the bench press --
and a great exercise for football lineman,
wrestlers, and those who train in judo,
jujitsu or other grappling arts.

A football lineman doesn't make pancakes
on the griddle. He makes them with heavy
curls (along with heavy leg and back work).
Ditto for a wrestler, and trust me, I know
what I'm talking about here. I knocked
several opponents unconscious with hard
throws when I was in high school.

Anyhow, I hope that clears things up.

Bunny curls -- isolation exercise -- and
not worth doing.

Heavy, strict curls -- a basic, compound
exercise -- and well worth doing.

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. My Dinosaur Arm Training course will
teach you how to build some seriously
strong and powerful arms -- and it also
includes a complete, total body workout:

Hard Copy

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

PDF

See the links for our PDF courses at
our products page -- right here:

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

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

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

P.S. 3. Thought for the Day: "Thinking without
acting is as bad as acting without thinking."
-- Brooks Kubik

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

The Quest for 37 Inch Upper Arms

Hail to the Dinosaurs!

Two quick notes and then we'll talk training.

1. The March Dinosaur Files

We have a great new order page that tells
you EXACTLY what is in this month's issue.
Go here to see it - and to check out the
terrific cover photo:

http://www.brookskubik.com/dinosaurfiles_march2016.html

2. Old Strength and Health Magazines

I'm selling duplicates from my collection.
Go here to see what's available. This is a
great chance to grab some rare old
magazines from the John Grimek and
Steve Stanko era:

http://dinosaurtraining.blogspot.com/2016/03/rare-strength-and-health-magazines-for.html

These are first come, first served, so if
you want to buy a set, email me asap.

3.  The Quest for 37 Inch Upper Arms

The other day I was looking at an old training
book that Harry Paschall wrote back in 1953.
It's called Muscular Arms and Shoulders. You
can probably guess what it covers.

Anyhow, I've had this book since I was in high
school, and there's always been one particular
photo - and photo caption - that caught my
eye.

It's a photo of a weightlifter and bent press
record holder named Ellwood Holbrook. He's
standing with his right arm fully extended,
flexing his triceps. The photo is from the
side, and his arm looks pretty darn
impressive.

But here's the caption:

"Have you ever seen better triceps than
Ellwood Holbrook shows in this photo?
This is the arm that presses 278 lbs.,
and, mind you, it is not over 16 inches!"

Now think about that for a second.

This is a book about how to build big arms,
and the author is running a photo of a man
with a 16 inch upper arm - who presses
278 pounds.

There's an important message here.

It's about quantity vs. quality.

Everyone else is yelling and screaming about
building bigger and bigger arms - about pushing
the tape measure to 20 inches and so on - and
here's Harry Paschall reminding us that you
don't need to be a giant to be a superman.

If more trainees understood this, the Iron
Game would be totally different - and, in my
opinion, enormously better.

Of course, there's nothing wrong with wanting
to build big arms. But always focus on strength,
as well. Big and STRONG arms are the goal.

Just ask Harry Paschall - and Ellwood
Holbrook.

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

Yours in strength,

Brooks Kubik

P.S. Here's a great course for building arms that
look great and are just as strong as they look:

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

Note: The course is also available in PDF with
electronic delivery. Go to the PDF downloads
section of our products page to grab it:

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

P.S. 3. Thought for the Day: "In training, as in
everything else in life, always focus on quality."
- Brooks Kubik

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

The Danger Zone -- On Physical Culture Radio!

Hail to the Dinosaurs!

Let's cover some important news and
updates for Dinos.

1. The Danger Zone -- On Physical
Culture Radio

Earlier in the week I talked about staying
out of the Danger Zone -- meaning the
place where you increase your volume
and/or intensity to the point where you
risk over-training or injury.

If you missed it, go here to read it at the
Dinosaur Training Blog:

http://dinosaurtraining.blogspot.com/2016/02/how-to-stay-out-of-danger-zone.html

We're going to go into more detail on this
important topic on today's episode of
Physical Culture Radio. Be sure to
listen to the live show at 12:00 noon
today (Eastern Time), or listen to the
download at your convenience.

Physical Culture Radio is part of the
SuperHuman Radio Network, and you
can find it right here:

http://superhumanradio.com/

This is going to be a terrific show. I'm
really looking forward to it.

2. The Dinosaur Files

The Dinosaur Files is back as a monthly
training magazine, available in PDF with
immediate electronic delivery. It's a great
little magazine, and if you're a Dino,
you're definitely going to want every
issue.

And the PDF delivery feature saves you
a ton on shipping and handling -- especially
for our international Dinos.

Go here to grab them:

February 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_february2016.html

January 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_januaryr2016.html

December 2015 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_december2015.html

3. Retro Lifting in the Dino Dungeon

I shared a fun video of some retro lifting
in the Dinosaur Dungeon on Instagram
the other day. 

It's me, doing some old-school, split style
snatches out in the garage.

Go here to see it -- along with lots of other
fun photos and videos:

https://www.instagram.com/brooks_kubik/

I add new material every day, so be sure
to follow me so you don't miss anything.

4. Hit the Refresh Button!

We've added Dinosaur Arm Training to our
PDF products. To grab the little monster --
or to see all of our PDF courses -- go to the
products page at my website and hit the
refresh button:

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

5. More Instagram Fun!

John Wood has joined Instagram, and he's
putting up some great photos. You can find
him right here:

https://www.instagram.com/oldtime.strongman/

There's a lot of fun stuff you've never seen
before -- like the funky looking wooden board
thingie. I have no idea what it's for -- do you?

Yours in strength,

Brooks Kubik

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

The Rest Between Sets Question

Hail to the Dinosaurs!

One quick note, and then we'll kick the
week off with some old-school training
advice!

1. The February Dinosaur Files

The February issue of the Dinosaur Files
is now available, and has been getting
rave reviews from Dinos around the
world. Grab it here:

February 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_february2016.html

If you missed the December and January
issues, they're right here:

January 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_januaryr2016.html

December 2015 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_december2015.html

Be sure to send me an email and let me
know how you like the Dinosaur Files.
The more feedback we get, the better
we can do for you!

2. The Rest Between Sets Question

I received an email from a reader in
Croatia, thanking me for writing the
Dinosaur Arm Training course. But he
had a question about how long to rest
between sets. He wanted to know how
long the old-timers rested between
sets.

That's an interesting question, and it
made me realize that many of the old
time books and courses didn't address
this issue in much detail -- and many
didn't address it at all.

When they did, the advice was pretty
simple:

"Rest a minute or two and then go on
to your next set or your next exercise."

Or this:

"Rest until your breathing returns to
normal, and then do your next set or
your next exercise."

That was pretty good advice 50 or 60
years ago, and it's still pretty good
advice.

Of course, you can go faster in-between
your warm-up sets. I often rest no longer
than it takes to load the bar on my
warm-up sets. That's all you need.

On heavier sets, you rest a little longer.
I typically rest two to three minutes
in-between my heavy sets.

Also, you need more rest in-between
sets of squats, deadlifts, clean and press
or similar movements that hit the large
muscle groups and cause plenty of heavy
breathing.

So the basic rule of thumb would be 1 to
2 minutes rest on your warm-ups, 2-3 on
heavy sets, and perhaps 3 to 5 on really
hard and heavy sets.

The most important thing is to work at
a pace that allows you to stay warm and
stay focused. If you rest so long that your
body cools down, that's not good -- and
it's also not good to rest so long that
your mind begins to wander.

Keep your mind on your workout. Focus
on the next set or the next exercise
(whichever you will be doing). Visualize
it. Play a little movie in your mind's eye.
You're the star -- and you perform all of
your reps in perfect form.

Do NOT talk, chatter, watch TV, or use
your cell phone during your rest period.
Focus on your workout.

I prefer standing on my feet for my entire
workout. It keeps me loose and it keeps
my muscles from cooling down. But most
of all, it helps me stay focused.

If you prefer to sit down and rest between
sets, that's fine, too. But use your rest
period to get ready for the next set or the
next exercise. Make it an integral part of
your workout. Keep your focus from the
beginning of your workout to the very
end.

I hope that helps, and if you have any
comments or questions, send them on
in.

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

Yours in strength,

Brooks Kubik

P.S. Dinosaur Arm Training is available in
your choice of hard copy of PDF with
immediate electronic delivery:

Hard copy

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

PDF version

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

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

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

P.S. 3. Thought for the Day: "Details are
important, but the most important thing is
to train progressively, consistently,
passionately and intelligently."
-- Brooks Kubik

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

A Training Tip from World Champion Doug Hepburn!

Fred Rollon shows amazing old-school muscular development.

 
Hail to the Dinosaurs!

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

1. Dino Training on Instagram!

I'm on Instagram now, and I'm posting
fun photos and video. Be sure to follow
me at this link:

https://www.instagram.com/brooks_kubik/

This is a great supplement to my daily
email tips, and gives you a unique, up
close and personal look at Dino Head-
quarters. Check it out!

2. John Wood on Instagram!

My buddy John Wood is also on Instagram,
and he's publishing some really cool photos,
including some great photos of old-school
iron. The kettlebell photo is my favorite so
far -- with John's sledgehammer collection
right up there as no. 2:

https://www.instagram.com/oldtime.strongman/

3. The February Dino Files

Is almost finished, and will be ready soon.
It's another terrific issue, and you're definitely
going to want to grab the little monster. I'll
send an email when it's ready to go.

4. A Training Tip from Doug Hepburn

Doug Hepburn may have had the strongest
upper arms of all time. They also were pretty
darn big. In his prime, the 1953 World Weight-
lifting champion was one of the most massive
muscular giants in the entire world.

Hepburn built his arms with basic exercises:

1. For the triceps, he did plenty of heavy
military presses, push presses, dumbbell
presses and bench presses.

2. For the biceps, he did plenty of heavy
curls.

And here's the interesting thing. Doug Hepburn
is the only man in history who set World records
in:

1. The military press

2. The bench press,

and

3. The barbell curl

Think about that for a second.

All over the world, trainees are pumping away
with baby weights in their upper body exercises,
desperately trying to build "big guns." You see
it all the time. It's the most common thing in
any gym.

Some guys spend hours doing nothing but
endless sets of concentration curls and triceps
pumpers.

And they get nothing to show for it.

As in, nada. Zippo. Not a thing.

Those big guns aren't even BB guns.

Heck, they're not even BB's.

Meanwhile, there's Doug Hepburn -- quietly
loading the bar with massive weights for his
presses, bench presses and curls.

Did I say he set a World record in the curl?

He did. It was 260 pounds. Using an Olympic
barbell. And doing it perfectly strict. No swing,
no cheat, no leaning backwards. Just a strict
curl performed with superhuman arm power.

That was Doug Hepburn's secret. He trained
his arms the way he trained the rest of his
body: hard and heavy.

I cover the same kind of old-school arm
training in Dinosaur Arm Training. It gives
you a complete set of progressive workouts
that focus on building strength, power and
muscle throughout the entire body -- with
extra emphasis on the arms.

If you grab the course and follow the
programs, you may not end up as big and
strong as Doug Hepburn -- but you'll end
up plenty big and plenty strong.

The course is available in your choice
of hard copy or PDF with immediate
electronic delivery:

Hard copy

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

PDF version

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

Anyhow, that's the tip of the day -- and it
comes to you from one of the strongest men
who ever lived.

Yours in strength,

Brooks Kubik

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

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

P.S. 2. Thought for the Day: "Hard and heavy
applies to curls just as much as squats and
deadlifts." -- Brooks Kubik

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

Dinosaur Arm Training

Reg Park

Hail to the Dinosaurs!

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

1. The Dinosaur Files Quarterly, Issue No. 4

Is available in your choice of hard copy or
Kindle e-book edition -- and is getting great
reviews from readers. The Kindle edition has
made it into several different top 10 lists for
Kindle books, and was even ranked no. 1 in
Australia yesterday.

Go here to grab your copy:

Hard copy

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

Kindle e-book

http://www.brookskubik.com/dinosaurquarterly_04_kindle.html

2. Hi-Proteen Memories

I received tons of emails in response to
yesterday's email about Hi-Proteen powder.

It sounds like every Dino age 50 and up used
the stuff back in the day -- for awhile -- and
it didn't help any of us.

Real food is better and cheaper!

See Knife, Fork, Muscle for real-world, no-
nonsense advice about diet and nutrition
for lifelong strength and health:

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

For links to the e-book series of Knife, Fork, Muscle
books, see our products page.

3. Dinosaur Arm Training

I received an email several days ago from a
reader who wondered why I consider barbell
curls to be a basic, compound exercise.

He said they were an isolation exercise, and
seemed to think that they weren't worth doing.

And you run into many people who think the
same thing.

For example, I spoke at a seminar several
years ago, and one of the attendees was a
gym owner who told me that if someone at
his gym does curls, he "throws them out the
door."

I both agree and disagree with that way of
thinking.

On the one hand, doing a workout that is 50
to 90 percent curls is ridiculous -- but it's
fairly common.

And bunny-style isolation curls are about as
useful an exercise as lifting a small bag of
marsmallows for 10 reps at 10/10/10
speed.

But heavy barbell curls are another kind of
animal.

My best in the STRICT barbell curl -- using an
industrial strength, heavy duty easy curl bar --
was 185 for five reps.

And let me repeat -- these were STRICT
curls.

You better believe that this involved all of
the muscles in the entire body from head
to toe -- NOT because it was a cheat curl,
but because it was a strict curl with a heavy
barbell, and I had to lock the entire body
and hold everything in position while I
curled the bar.

When you do a heavy strict curl, you try to
lift the weight with a combination of arm,
shoulder and chest power -- even though
your forearms are the only part of your
body that is moving.

That makes heavy curls an important
assistance exercise for the bench press --
and a great exercise for football lineman,
wrestlers, and those who train in judo,
jujitsu or other grappling arts.

A football lineman doesn't make pancakes
on the griddle. He makes them with heavy
curls (along with heavy leg and back work).

Ditto for a wrestler, and trust me, I know
what I'm talking about here. I knocked
several opponents unconscious with hard
throws when I was in high school.

Anyhow, I hope that clears things up.

Bunny curls -- isolation exercise.

Heavy, strict curls -- a basic, compound
exercise -- and well worth doing.

And one more thing.  Reg Park (pictured above)
included heavy barbell curls in his strength and
bulk course. Nuff said!

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. My Dinosaur Arm Training course will
teach you how to build some seriously
strong and powerful arms:

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

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

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

P.S. 3. Thought for the Day: "Thinking without
acting is as bad as acting without thinking."
-- Brooks Kubik

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