The Goal Directed Workout

 

Brooklyn's John Davis became the youngest man in history to win a World weightlifting championship - and he beat two former World and Olympic champions when he did it. He's a great example of goal-directed training and what it can do for you.

Hail to the Dinosaurs!

Training is important, but it's not enough
to just "train."

For real results, you need to train with a
purpose.

You need to have a goal.

You're not just training for the sake of
training. That's manual labor. You work
up a sweat, and you puff and pant, and
maybe you even feel sore the next day.

That's good, but it's just the beginning.

For real results, you need to do goal
directed training.

Find something that you desperately
want to do or to achieve. That's your
goal.

It might be hitting a particular weight
in the squat, deadlift or bench press --
in the standing press -- or in Olympic
lifting.

It might be hitting 300/400/500.

It might be building 17 inch upper arms.

It might be gaining 20 pounds of muscle.

It might be losing 50 pounds of flab.

It might be qualifying for and competing
in a particular contest or competition in
your chosen sport.

It might be setting a record -- winning a
state, regional or national championship --
or even a World championship.

It might relate to health. Getting your blood
pressure or your blood sugar where it needs
to be.

It might be beating a serious illness -- or
coming back after an injury.

The point is, it's YOUR goal -- and it means
something very important to YOU.

Your goal empowers you. It drives you
to train harder and harder. It's the most
demanding coach you could ever have.

Of course, your goal is a long term goal.

You won't achieve it overnight -- and you
won't achieve it easily. It will take a long
time -- and plenty of chalk and sweat --
to get there.

Your goal is the greatest motivator you
could ever find. It burns with a white hot
fire every second of every day.

And it will carry you to greatness.

So take a second, and think about it.

Why are you training?

What's your goal?

And what do you need to do to make it a
reality?

Answer those questions, and you've taken
an important first step on the road to
strength, muscle and might.

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

Yours in strength,

Brooks Kubik

P.S. I cover goal-directed training in
detail in Dinosaur Training and in
Dinosaur Bodyweight Training.

Go here to grab them:

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

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

P.S. 2. My other books and courses are
right here at Dino Headquarters -- along
with links to all of my e-books on Kindle:

Hard-copy and PDF

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

Kindle

http://www.brookskubik.com/oldschool_01-kindle.html

P.S. 3. Thought for the Day: 

"Set a goal, make a plan, take action."

-- 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

The Power of Visualization - How to Gain 35 Pounds of Muscle

For all champions, success begins with a dream - and a vision of what they want to achieve.

Hail to the Dinosaurs!

Two quick notes and then we'll talk iron.

1. Dinosaur Training Tee Shirts

I've teamed up with John Wood to sell some
great new Dinosaur Training tee shirts - as
well as hoodies, coffee mugs, onesises (for
baby Dinos), muscle tees and more - at his
Retro Strength Shop.

Go here and take a look:

https://www.retrostrength.com/shop/

We'll be adding lots of other great new shirts
and other swag - so bookmark the site and
take a look every couple of days to see what's
new.

2. The Dinosaur Files

If you don't have the April issue of
The Dinosaur Files monthly newsletter,
you're missing a good one - so go here
to grab it:

http://www.brookskubik.com/dinosaurfiles-april2018.html

Also - if you missed the Oct, Nov, Dec,
Jan, Feb or March issues. you can grab
them here:

Oct, Nov, Dec and Jan issues

http://brookskubik.com/dinosaur_files.html

Feb issue

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

March issue

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

The Dinosaur Files comes in a down-
loadable PDF with immediate electronic
delivery. Once you have it, you can save
it on your PC or print it out (or do both).

If you don't have a printer and you need
a hard-copy, shoot me an email - we'll see
what we can do.

Also - if it's easier for you to purchase a
one year, 12-issue subscription, shoot me
an email - we can make that happen, as
well.

3. The Power of Visualization - 
How to Gain 35 Pounds of Muscle

There was a time, long ago, when the New
York Public Library carried more or less all
the magazines ever published.

That included, believe it or not, weight
training magazines.

So if you were a kid in NYC back in the
1940's or 1950's, you could go to the
Library and read Strength and Health
all day long.

There was actually a guy who did that.

He was a typical kid - skinny - with
nothing out of the ordinary in terms
of muscular development

But he read the magazines - over and
over - and decided he wanted to look
just like the bodybuilding champions
he saw in them.

So he started training - and he kept on
reading the magazines - and he kept on
thinking that HE was going to build a
Mr. America physique.

He thought about it all the time.

Before his workouts - during his work-
outs - and after his workouts.

All day long.

He visualized one thing and one thing
only: success!

In his first six months of training he
gained 35 pounds of muscle.

And that was only the beginning.

Because that skinny kid ended up in
New York City ended up winning the
Mr. America title many years later.


And in later life, he told the story of
how he visualized his success - and
how doing so made that success
inevitable.

He said he hypnotized himself into
gaining that first 35 pounds of muscle.

In other words, he recognized (correctly)
that visualization is a form of self-
hypnosis. 


Now, I'm not a bodybuilder, and you
might not be one, either. But the same
point applies to anything you want to
achieve in the Iron Game.

Visualization can help you unlock your
maximum potential.

And many, many champions have used it.

It's how Tony Terlazzo became the first
USA weightlifter to win an Olympic gold
medal.

It's how John Davis won six World weight-
lifting championships - and two Olympic
gold medals.

It's how Doug Hepburn won the World
Weightlifting Championship and became
one of the strongest men of his generation.

It's how Tommy Kono won six World
championships and two Olympic gold
medals.

When you study these men, the story is
always the same: each of them had a
dream - a seemingly impossible dream -
and they visualized reaching their goal
over and over - again and again - until
they were 100 percent convinced that
their dream would become their reality.

And it did.

That's the power of visualization - and
it's one of the most important tools in
your strength training tool kit.

In fact, it's one of the most important
tools out there.

Try it and see for yourself.

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 Training and Dinosaur
Bodyweight Training both include easy
to follow, step by step guides that teach
you how to harness the power of
visualization to achieve your training
goals.

You can grab them right here:

Dinosaur Training: Lost Secrets of
Strength and Development

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

Dinosaur Bodyweight Training

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

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: 

"You have to dream it to do it."

-- 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

Making Some Changes

Reg Park always gave his training programs plenty of thought and careful planning - and he ended up being one of the best built men of his generation - as well as one of the strongest!

Hail to the Dinosaurs!

I've been following pretty much the same
training program for a very long time, and
I was beginning to feel like I was in a bit
of a rut.

And I decided it was time for a change.

So I did what I always do when it's time for
some serious planning and strategizing.

I sat down with paper and pen and started
to make notes on:

1. My short term and long term goals and
objectives,

2. Timelines for achieving them,

and

3. Strategies and tactics for achieving
them.

And I ended up with a lot of notes, and some
very detailed workout schedules - as well as a
detailed diet and nutrition plan.

That may sound like a lot of work to change
your workout around, but I've always found
that things work best if you start by thinking
them through - and by making good, sound
plans about what you want and how you can
achieve it most effectively and efficiently.

There's an old saying that sums it up pretty
well:

"Failure to plan is planning to fail."

Anyhow, my next workout will be a lot
different than the last one - and it will
be interesting (and fun) to see what
happens.

I'll keep you posted going forward.

In the meantime, if you want some specific
details on planning and goal setting take a
look at Lesson No. 1 (Chapter 1) of Dinosaur
Bodyweight Training:

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

It will take you through the entire
process in detail.

Yours in strength,

Brooks Kubik

P.S. If you're thinking about trying a fun
new program, check out the 2-1 Workout
in the April issue of The Dinosaur Files:

April Dino Files

http://www.brookskubik.com/dinosaurfiles-april2018.html

Of course, you might also like the World's
Toughest Leg Training Program - which is
in the March issue of The Dinosaur Files:

March

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

The Save Your Life Neck Training Workout
is another good one to work into your
training schedule. You'll find it in the
November issue of The Dinosaur Files:

Nov Dino Files 

http://brookskubik.com/dinosaur_files.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:

"An hour of planning can save years of
wasted effort."

-- Brooks Kubik

BEFORE YOU LEAVE . . .

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

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

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

Goals, Projects and Challenges for 2018

Working up to 151 pounds in the one-hand dumbbell swing involved a series of goals, projects and challenges that got me stronger and in better shape than any New Year's resolution ever did.

Hail to the Dinosaurs!

It's that time of year again, and everyone is
thinking about New Year's resolutions.

Personally, I don't make resolutions.

I focus on three things instead:

1. Projects

2. Challenges

3. Goals

If I focus on projects, challenges and goals,
the resolutions take care of themselves. At
least, they do in my case.

Projects are things you do over the course of
the year. They usually involve making, creating
or finishing new things.

For example, I'm working on a new book, so
one of my first projects for the new year is to
finish the little monster and get it published.

I have other books and courses to do, so those
are other projects for 2018.

Other Dinos have different projects. For example,
I know several Dinos who are setting up home
gyms. That's another example of a project (and
a fun one).

Challenges are things that make you stretch to
achieve them.

An example would be learning a new skill. Thus,
a trainee might challenge himself to learn how
to perform the squat style clean and jerk -- or
the squat or split style snatch -- or the old
school dumbbell exercises I cover in Dinosaur
Dumbbell Training.

Another example of a challenge is to do something
you've never done before.

An example would be entering your first powerlifting,
weightlifting or strongman contest.

A goal is something you want to achieve during
the year.

I have lots of goals.

I have lifting goals -- I want to snatch such and so,
clean and jerk such and so, total such and so, front
squat a particular weight, etc.

I have poundage goals for single lifts, and poundage
goals for sets and reps.

Goals are good. They give you the strength to
persevere -- and to achieve them.

I break my goals down into a series of little goals,
so I can work towards them step by step and workout
by workout (which is the only way to achieve anything
significant).

You also can set goals for gaining or losing a certain
amount of bodyweight. Those are common goals for
most people. Again, break them up into a series of
small goals. That makes every pound you gain or
lose a victory -- which helps establish the success
habit.

Every time you achieve a mini-goal you build your
self-confidence and your self-reliance -- which is a
very good thing to do.

One key point about goals is this:

Keep them to yourself. If you share your goals with
others, you weaken their power.

And yes, I know that can be hard to do -- but it's
important. If you share your goals with others you
subconsciously feel that you've already achieved
them -- and you also invite the doubters and the
negative types to bombard you with negative
thoughts.

The last thing you need is to let a negative thinker
start making you doubt your ability to achieve a
given goal.

True story -- when I entered my first National Bench
Press Championship (which I won), no one knew I
was going to a National championship.

I told my wife I was going to a contest. Never told
her it was a National championship.

And I didn't say anything to anyone else.

You may or may not play poker. But keep your goals
close to your vest -- and don't share them.

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. Chalk and Sweat has 50 different workouts for
Dinosaurs, including 10 for beginners, 10 for inter-
mediates, 10 for advanced trainees and 20 programs
for building maximum strength and muscle mass.

Go here to grab the little monster:

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

Also, I mentioned the old-school exercises in
Dinosaur Dumbbell Training - which also has
50 great workouts for Dinos. You can find it
right here:

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

P.S. 2. My other books and courses -
and links to all of my e-books on Kindle
- 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:

"Projects, challenges and goals empower
you. Choose them wisely, and make full
use of their magic." 

-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