A Training Tip from Big Joe Hise!

Hail to the Dinosaurs!

We were talking about Joe Hise last week,
and that reminded me of a very useful
tip that he came up with about 80 years
ago.

This was back when the 20-rep breathing
squat was just getting off the ground.

Hise, William Boone and other young men
had made spectacular gains with the 20-rep
breathing squat and an abbreviated exercise
program to go with it -- and Mark Berry
was writing about it constantly -- and
guys around the world were giving it a
try.

But some of the guys who tried it had a
problem.

The 20-rep squat was too hard on their
lower backs.

Their legs could take it -- but their
backs weren't up to the challenge.

They wrote in to Berry and asked what to
do.

And Joe Hise had a suggestion.

"Tell them to try a specialization program
for the low back BEFORE they try the 20-rep
squat program," he said. (Or words to that
effect.)

"Once their lower back is strong and fit,
they can start on the squat program."

That was good thinking, and it was a good
idea.

It also teaches us a broader principle --
that you always need to lay the proper
foundation for any type of advanced
or specialized training that you plan
to do.

Sounds simple, but you'd be astonished
to see how many trainees forget about
this basic rule -- and jump into an
advanced program or a specialization
workout that's far too much for them.

It's one of the greatest causes of
failure in the Iron Game -- and it's
sad, because it's the result of being
gung-ho and enthusiastic.

That's one reason why I always urge  you
to start light and easy on a new program
or a new exercise. Learn the new workout
(or the new exercise) and get comfortable
with it before you start to pack on the
weight and go balls to the wall.

I KNOW it's tempting to jump right in and
go as hard and heavy as you can from day
one.

Trust me, I've been there -- and done
that. We all have.

But there's a better way to do it --
and the better way is to start easy,
play it smart, and build up to the
big weights and the high intensity.

In the meantime, if you're thinking
about doing the 20-rep breathing squat
program, be sure your lower back is up
to the task. If not, you might want to
spend the next couple of months on a
low back specialization program BEFORE
you try the breathing squat program.

And that's the tip of the day -- a tip
that's over 80 years old, and that comes
from one of the pioneers of the Iron
Game.

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 leg and back specialization
programs for maximum strength and muscle
mass in CHALK AND SWEAT -- along with
programs for beginners, intermediates
and advanced trainees. Go here to grab
a copy:

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

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

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

P.S. 3. Thought for the Day: "Never stop
learning, never stop seeking and never
stop growing." -- Brooks Kubik

Three Great Exercises for Strength and Vitality!

Hail to the Dinosaurs!

Yesterday, we talked about the T
thing and I suggested that diet
and exercise are the most important
factors in maintaining high levels
throughout your entire life.

Not pills.

Not creams.

Not shots.

Nothing you get in a bottle, a jar
or a tube.

Nothing you get from your doctor.

No, it's something entirely different.

Something you get by putting on your
sweats, pulling on your lifting shoes,
walking out into the garage or the
basement (or into the gym), and
grabbing and lifting some heavy
iron.

It's called exercise.

And when it's the right kind of exercise,
it makes all the difference in the world.

Yesterday, I gave you some suggestions
on good exercises -- and on sets and
reps -- to get your body producing as
much male hormone as possible.

Here are some more ideas:

1. The farmer's walk

Hard to beat for combined leg and back
training -- and for getting you breathing
hard and heavy.

Go as far as you can -- rest and repeat.

Rest a bit, then do it again.

Distance varies depending on how heavy
you go. Don't worry about doing it
"right." It's all good.

2. The Hise shrug

This is the old Joe Hise shrug with the
bar posiitoned as if you were going to
do a set of squats. Once again, a great
exercise for the legs and hips and back,
and one of the very best for the breathing
muscles. 

The classic is 1 x 20 or 1 x 30. Three times
five or ten works well for major strength
gains.

Remember to breathe DEEP on each rep. Lift
the chest and the rib cage as high as possible.

And, of course, do these in a power rack,
since you'll be supporting a super heavy
weight.

3. High pulls

Do these for sets of five or sets of three.
Start light and work up, adding weight on
each set.

You can use a snatch grip or a clean grip.

These work the back and hips super hard --
and they also get you breathing like a
runaway locomotive -- all of which is
very good for you.

By the way, note that all three exercises
mentioned in this message work the traps
extremely hard. The traps are a BIG muscle
and they need a lot of work -- and when you
build them, they help make you strong like
a bull. There's a link between big traps
and super vitality. George Jowett used to
write about this back in the day -- and as
always, he was right on the money.

So when you train -- think legs, hips and
back -- and shoulders -- and traps -- and
work them hard!

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. You can hit your back muscles -- including
your traps -- very effectively with the old
school exercises in Dinosaur Dumbbell
Training:

http://brookskubik.com/dinosaur_dumbbelltraining.html

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

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

P.S. 3. Thought for the Day: "Specialize on
your legs, hips and back -- and on your traps --
and on your shoulders. Focus your efforts where
your training does you the most good."
-- Brooks Kubik

Reader Feedback on How to Do 20-Rep Breathing Squats

Hail to the Dinosaurs!

Quick note, and then some reader feedback on yesterday’s email message about getting started the right way on 20-rep breathing squats.

LEGACY OF IRON 4

Volume 4 in the popular Legacy of Iron series is due out in mid-November. I’ll put up an order page for it next week. So if you’re a Legacy of Iron fan, then be on the lookout. Volume 4 is on the way – and it’s non-stop action from start to finish.

READER FEEDBACK

Here’s what you had to say about yesterday’s email message on 20-rep squats. If you missed it, you can read it on the Dinosaur Training Blog -- it was posted yesterday.

“Thank you for this email. Its great to hear such practical advice about the 20-rep system. I've been wondering about this for awhile and now feel I can add it to my program.” -- Matt McKinney

“What a great news entry! It really clarified the right way to perform the 20-rep breathing squat for me. I've never done them, but planned to, and now I feel I will be starting off exactly the right way from the very beginning. Your emphasis on perfect form really hit home too. I've always made it a priority to perform each rep as perfectly as possible, and avoid the temptation to handle more weight by 'relaxing' my form a little -- but even so, I periodically check my form by lowering my weights and really emphasize absolute perfect form and a very controlled deliberate motion. Handling considerably more weight by deviating from this exact performance is a very seductive proposition, and while I can't say that I have always been immune to it in every instance, I am very conscious of the need to stay on track. Your piece for today was just the right thing to shore up my resolve to re-check and re-set for optimum form. Thanks!” – Michael Dumas

“Great much needed advice. I will put it into action today.” – Jay Mims

“Good topic for the e-mail! I am getting ready to re-start the 20 rep squat work out, I have done it twice before for about 6 weeks each time. I usually start at 135 pounds. That’s very light but I like to break in and work my way up. Better safe than sorry. Keep bringing us the great e-mails, and I cant wait to get the new Dino Files soon!” – Jim Sparlin

“Amen on the 20 rep squat methodology. The take your 10 rep max and do 20 is ludicrous.” -- Frank Tirelli

“Great advice and timely as the 20 rep squat seems to be going through a revival and as you say the info on how to do it is abysmal. I never liked doing high reps but when I started at the gym as a kid I was made to do a lot of reps before I was allowed to touch weights. E.g. 30 pushups and 100 squats. The way Maurice, my mentor, started me on 20-rep squats was to find a weight I could just manage 12 reps in good form, then try to add 1 or 2 reps at every workout until I got 20. Then stay at 20 while slowly adding weight. I actually started to like high rep squats. Always felt a sense of achievement afterward. Have a great day.” – Peter Yates

“Thank you for providing SENSIBLE information on the 20-rep squat routine.” – Rick Helley

“Common sense should dictate, if you use your 10 rep MAX, you should not be able to perform much more than 10 reps and definitely not 20 reps (unless the muscle comics and I have different definitions of what MAX means, which is quite possible).” -- Mikkel Stargaard

“Brooks, another way to go is to start at 10 reps and work up to 20, which I think is what Peary Rader originally advised, the idea being distilled down to "get 20 reps with a 10-rep weight". Obviously to do that, you have to stretch out the set, which is where the breathing comes in. ALL of this comes under the header of REST-PAUSE (aka split-set). Works really well in clean and press. Obviously, you can do more weight in the clean and press with a 10-second pause between reps than you can doing 10 consecutive reps. Not rocket science but gets results. Best always.” -- Paul Murray

QUESTIONS FROM READERS

Q. “One simple question. Am I supposed to do 20 straight reps with the breaths or is it more like 20 sets of 1 rep (meaning squat, rack, breathe, squat, rack, breathe, etc.)? Thanks.” -- Lorne Sturdivant

A. The preferred method is to do 20 reps, with 3 -5 deep breaths in-between each rep. So the bar is on your shoulders the whole time – which means you have to work hard on each breath to raise your chest and shoulders high enough to fill your lungs to the maximum.

Q. You forgot to mention remembering how to accurately count your reps. I know it sounds stupid but how often did you forget how many reps you have done. Can you cover this?” – Dennis Smith

A. This is where deep focus and deep concentration comes into play. It’s something you have to practice. Again, that’s why I like to start light and learn how to do your 20-rep squats perfectly before you start to pile weight on the bar.

Of course, if you have a training partner who can count the reps, that is ideal.

Q. “Have U heard of the Hise Squat? I'm sure U have.” – Larry Albritton

A. Of course – I cover the Hise squat in Strength, Muscle and Power. It’s a heavy support lift with deep breathing. You put a heavy weight on the bar and do the breathing part of the breathing squat for 20 or 30 reps. No squats --- just breathing. Developed by Joseph C. Hise – hence the name. Also referred to as “dinky squats” by Harry Paschall. If you do these, do them in a power rack! You’ll be using way too much weight to do them safely outside of a power rack.

THE WRAP UP

Thanks for the feedback, everyone! I’m glad you enjoyed the topic. We’ll keep them going for you.

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

Yours in strength,

Brooks Kubik

P.S. For more information on gaining weight, building muscle and developing maximum strength and power, grab a copy of:

1. Dinosaur Training: Lost Secrets of Strength and Development

2. Strength, Muscle and Power, and

3. For older lifters -- Gray Hair and Black Iron

You can find them at the Dinosaur Training website -- www.brookskubik.com