Hail to the Dinosaurs!
Good morning, and I hope your week is
off to a great start.
My week is going great. I had a hard
workout out in the garage last night.
Power snatches, power cleans, snatch
grip high pulls and front squats,
followed by some neck, grip and gut
work.
Now, if you've been paying attention to
my daily emails, you may have noticed
a certain consistency to my workouts.
I do the same exercises for long
periods of time. Currently, I am focusing
on front squats, power snatches, power
cleans, snatch grip high pulls, clean
grip high pulls, power clean and push
press, power clean and power jerk, push
press and power jerk from the rack, and
not much else.
I perform three to five exercises
in a workout. Usually, it's four.
I vary things by switching the exercises
and the sequence in which I perform them.
I always vary the wts, reps and sets.
I usually focus on one exercise in each
workout, and perform extra sets for that
exercise. For example, last night the focus
was on power snatches, and I performed eight
sets. I did six sets on the snatch grip high
pulls and five sets on the power cleans and
the front squats.
It's a very simple way to train, but it gives
me good results -- and I enjoy it, which is
about 90% of the battle.
People often ask me how I can do the same
exercises without getting bored. It's a
puzzling question.
It's not puzzling because I don't know how I
keep from getting bored.
It's puzzling because I don't understand how
THEY can get bored from their training.
You want boring, do endless hours of cardio.
Most people who do cardio hate it so much
hat the fitness clubs have to put giant tv
screens on the wall so the cardio crowd can
watch the big screen idiot box while they
pedal away.
In contrast, lifting weights is endlessly
interesting. You don't find too many lifters
who watch television while they're doing a set
of heavy squats, deadlifts, presses or pulls.
What makes lifting weights interesting is that
every set is a new challenge. Even if it's a
warmup set, the challenge is to do each rep in
perfect form. If it's a heavy set, the challenge
is to DO IT -- and for a Dinosaur, that's more
than an advertising slogan. It's a way of life.
As always, thanks for reading, and have a great
day. If you hit the iron today, hit it hard.
Yours in strength,
Brooks Kubik
P.S. Dinosaur Training books and courses -- the
Dinosaur Files newsletter (both the 2010 series
and subscription renewals for 2011) -- and the
ever-popular Legacy of Iron books are right
here:
http://www.brookskubik.com/products.html
I Don't Know Squat About Core Training!
Hail to the Dinosaurs!
There's a combination coffee shop and
book store not too far from the house,
and I went up there the other day to
grab some java.
After I grabbed my coffee, I stepped into
the bookstore.
Big mistake.
There were two skinny guys standing in
front of the section where they keep the
"fitness" books. I sometimes check the
fitness and exercise books out just for
laughs. But this time, the laugh was on
me.
The two guys were waving their arms and
jumping up and down and arguing about "core
training."
"No, no, no, that's all wrong!" screamed
the one guy. "You gotta reverse contract the
hyperbolic hyperbole chain. The only way to
do that is to flex-contract at seven second
intervals for a minimum of thirty-seven reps.
If you do less than that, you work the rectus
flexus and the patella accelerators."
The other guy sneered in scorn.
"That's BULL!" he said. "Professor Munchkin
says you need to decompress the retractor magnus
by enervating the facilitators with barium blast
bunch reps. You follow a strict 7/9/4 protocol.
Nothing else will work!"
I'm not sure what it was, but his words seemed to
make the other guy go stark raving mad. He actually
began to foam at the mouth.
I thought it was going to end up in an ugly brawl
right there in the middle of the store. I wondered
if I should leave. If there was an ugly brawl,
they'd call the cops, and I'd be a witness, and I'd
have to give a statement, and it would be forever
before I got back to the house and was able to brew
a cup of coffee and sit down and work on some Dino
projects.
Then I spotted a book that looked interesting.
"Excuse me," I said. "May I see that book?"
They turned to me in shock. They hadn't realized
that I was standing right next to them. Too much
yelling and shouting, I suppose.
"Who are you?" asked one of them.
"No one," I said. "But I'd just like to see that
book."
Now, the mistake of the day was going to the
bookstore. The second mistake was talking to the
two lunatics. The third mistake was wearing a t-shirt
that said DINOSAUR TRAINING.
One of the guys stared at the t-shirt.
"Dinosaur Training?" he said. "What's that? Do you
train dinosaurs?"
"No. it's strength training," I said.
"Great! You can settle it for us," he said. "We
were arguing about core training. He follows the
X-15-7W Core Train System. I follow Prof. M's
Munchkin Mass Method. What do YOU do to train
your core?"
Each looked at the other smugly, waiting for me
to affirm HIS particular core training system.
"Well, the other day I did power cleans and power
jerks -- snatch grip high pulls -- and front squats,"
I said. "Those all work the core pretty hard."
They stared at me in confusion.
"Never heard of those," said the first guy.
"Do you do them on stability balls?" asked the second
guy.
"Well, the day before that I did power snatches, power
cleans, clean grip high pulls and more front squats,"
I offered. "Those seem to be okay for core work."
They shook their heads, ignored me, and wandered off
to the magazine section, where they picked up some
muscle glossies and began reading them avidly. It was
very clear they thought I was crazy.
I nodded to the girl who works at the checkout counter,
waved to the guy stocking new books in the fiction
section, and headed out the door.
I apparently don't know squat about core training --
but I'm twice as old as either of those guys, and I
guarantee I can out-lift both of them together. And
I don't care what Prof. Munchkin says about it.
Yours in strength,
Brooks Kubik
P.S. For silly stuff, read the muscle comics. For
serious training, grab any of the books and courses
at the Dinosaur Training Bookstore:
http://www.brookskubik.com/products.html
There's a combination coffee shop and
book store not too far from the house,
and I went up there the other day to
grab some java.
After I grabbed my coffee, I stepped into
the bookstore.
Big mistake.
There were two skinny guys standing in
front of the section where they keep the
"fitness" books. I sometimes check the
fitness and exercise books out just for
laughs. But this time, the laugh was on
me.
The two guys were waving their arms and
jumping up and down and arguing about "core
training."
"No, no, no, that's all wrong!" screamed
the one guy. "You gotta reverse contract the
hyperbolic hyperbole chain. The only way to
do that is to flex-contract at seven second
intervals for a minimum of thirty-seven reps.
If you do less than that, you work the rectus
flexus and the patella accelerators."
The other guy sneered in scorn.
"That's BULL!" he said. "Professor Munchkin
says you need to decompress the retractor magnus
by enervating the facilitators with barium blast
bunch reps. You follow a strict 7/9/4 protocol.
Nothing else will work!"
I'm not sure what it was, but his words seemed to
make the other guy go stark raving mad. He actually
began to foam at the mouth.
I thought it was going to end up in an ugly brawl
right there in the middle of the store. I wondered
if I should leave. If there was an ugly brawl,
they'd call the cops, and I'd be a witness, and I'd
have to give a statement, and it would be forever
before I got back to the house and was able to brew
a cup of coffee and sit down and work on some Dino
projects.
Then I spotted a book that looked interesting.
"Excuse me," I said. "May I see that book?"
They turned to me in shock. They hadn't realized
that I was standing right next to them. Too much
yelling and shouting, I suppose.
"Who are you?" asked one of them.
"No one," I said. "But I'd just like to see that
book."
Now, the mistake of the day was going to the
bookstore. The second mistake was talking to the
two lunatics. The third mistake was wearing a t-shirt
that said DINOSAUR TRAINING.
One of the guys stared at the t-shirt.
"Dinosaur Training?" he said. "What's that? Do you
train dinosaurs?"
"No. it's strength training," I said.
"Great! You can settle it for us," he said. "We
were arguing about core training. He follows the
X-15-7W Core Train System. I follow Prof. M's
Munchkin Mass Method. What do YOU do to train
your core?"
Each looked at the other smugly, waiting for me
to affirm HIS particular core training system.
"Well, the other day I did power cleans and power
jerks -- snatch grip high pulls -- and front squats,"
I said. "Those all work the core pretty hard."
They stared at me in confusion.
"Never heard of those," said the first guy.
"Do you do them on stability balls?" asked the second
guy.
"Well, the day before that I did power snatches, power
cleans, clean grip high pulls and more front squats,"
I offered. "Those seem to be okay for core work."
They shook their heads, ignored me, and wandered off
to the magazine section, where they picked up some
muscle glossies and began reading them avidly. It was
very clear they thought I was crazy.
I nodded to the girl who works at the checkout counter,
waved to the guy stocking new books in the fiction
section, and headed out the door.
I apparently don't know squat about core training --
but I'm twice as old as either of those guys, and I
guarantee I can out-lift both of them together. And
I don't care what Prof. Munchkin says about it.
Yours in strength,
Brooks Kubik
P.S. For silly stuff, read the muscle comics. For
serious training, grab any of the books and courses
at the Dinosaur Training Bookstore:
http://www.brookskubik.com/products.html
My Definition of Strength Training Success
Hail to the Dinosaurs!
You may have noticed that I use the words
"success" and "successful" quite a bit.
As in: "how to be a strength training
success" or "secrets of successful strength
training."
But my definition of "success" might be
different from the definition most people
would use.
So perhaps its time to talk about my
definition of "success."
1. It's not about winning the Mr. Whatever
contest or looking like a cartoon character
freak.
2. It's not about lifting a zillion pounds.
3. It's not about being cut to ribbons with
veins popping out all over, sliced so sharp
your cuts have cuts on them.
4. It's not about weighing 200, 250 or 300
pounds and looking like a tank.
5. It's not about much of anything the popular
muscle media defines as success.
Last night, I read several letters printed in
the "Success Stories" section of Strength and
Health magazine way back in January, 1941.
Skinny guy discovers weight training and gains
from 125 to 150 pounds. He was 31 years old, and
said "The one thing I always longed for most
was a strong, healthy body."
Soldier trains with his York Barbell set at Hickam
Field in Hawaii. Hickam Field was bombed on Pearl
Harbor Day. I'm sure those barbell built muscles
came in handy. Maybe they even helped to save
American lives.
17 year old kid from Milwaukee gains 20 pounds
of muscle in one year.
Guy in his early 20's gains 20 pounds in two
years and increases his clean and jerk from
115 lbs. to 285 lbs. (Not a typo -- that's
TWO - EIGHT - FIVE.)
16 year old kid from San Diego trains for a year
and a half and pushes his wt yo 173 lbs. He can
press 210 lbs., snatch 200 lbs. and clean and
jerk 255 lbs.
20 year old guy gains 20 pounds of muscle and
starts a neighborhood gym. He's shown standing
next to a skinny kid who trained at the gym. The
skinny kid is Frank Spellman, who went on to win
an Olympic Gold Medal in weightlifting in 1948.
Kid from Honolulu writes: "When I first started
people laughed at me, but now I am proud to say
that I'm not ashamed any more." he adds: "I
believe it was hard work and the never say die
spirit that made the difference in my body."
Those are examples of what I mean when I talk
about being a strength training success.
I'm talking about real people who alter their
lives thru proper physical training.
Trainees who trade small and frail for strong
and muscular.
They may not have been "champs." But they're
definitely SUCCESS STORIES.
There are literally thousands of successful
strength trainers around the world. If you're
reading this message, you already ARE one --
or you're going to be very soon!
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 on how to become a
strength training success, grab any of my books
and courses -- and a subscription to the Dinosaur
Files newsletter:
http://www.brookskubik.com/products.html
P.S. 2 For more about what it was like to toss
heavy iron back in the 1940's, grab a copy
of Legacy of Iron:
http://www.brookskubik.com/legacy_of_iron.html
You may have noticed that I use the words
"success" and "successful" quite a bit.
As in: "how to be a strength training
success" or "secrets of successful strength
training."
But my definition of "success" might be
different from the definition most people
would use.
So perhaps its time to talk about my
definition of "success."
1. It's not about winning the Mr. Whatever
contest or looking like a cartoon character
freak.
2. It's not about lifting a zillion pounds.
3. It's not about being cut to ribbons with
veins popping out all over, sliced so sharp
your cuts have cuts on them.
4. It's not about weighing 200, 250 or 300
pounds and looking like a tank.
5. It's not about much of anything the popular
muscle media defines as success.
Last night, I read several letters printed in
the "Success Stories" section of Strength and
Health magazine way back in January, 1941.
Skinny guy discovers weight training and gains
from 125 to 150 pounds. He was 31 years old, and
said "The one thing I always longed for most
was a strong, healthy body."
Soldier trains with his York Barbell set at Hickam
Field in Hawaii. Hickam Field was bombed on Pearl
Harbor Day. I'm sure those barbell built muscles
came in handy. Maybe they even helped to save
American lives.
17 year old kid from Milwaukee gains 20 pounds
of muscle in one year.
Guy in his early 20's gains 20 pounds in two
years and increases his clean and jerk from
115 lbs. to 285 lbs. (Not a typo -- that's
TWO - EIGHT - FIVE.)
16 year old kid from San Diego trains for a year
and a half and pushes his wt yo 173 lbs. He can
press 210 lbs., snatch 200 lbs. and clean and
jerk 255 lbs.
20 year old guy gains 20 pounds of muscle and
starts a neighborhood gym. He's shown standing
next to a skinny kid who trained at the gym. The
skinny kid is Frank Spellman, who went on to win
an Olympic Gold Medal in weightlifting in 1948.
Kid from Honolulu writes: "When I first started
people laughed at me, but now I am proud to say
that I'm not ashamed any more." he adds: "I
believe it was hard work and the never say die
spirit that made the difference in my body."
Those are examples of what I mean when I talk
about being a strength training success.
I'm talking about real people who alter their
lives thru proper physical training.
Trainees who trade small and frail for strong
and muscular.
They may not have been "champs." But they're
definitely SUCCESS STORIES.
There are literally thousands of successful
strength trainers around the world. If you're
reading this message, you already ARE one --
or you're going to be very soon!
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 on how to become a
strength training success, grab any of my books
and courses -- and a subscription to the Dinosaur
Files newsletter:
http://www.brookskubik.com/products.html
P.S. 2 For more about what it was like to toss
heavy iron back in the 1940's, grab a copy
of Legacy of Iron:
http://www.brookskubik.com/legacy_of_iron.html
Why A Training Journal Is Your Secret Weapon!
Hail to the Dinosaurs!
There are plenty of simple things that
distinguish someone who's serious about
their strength training, and someone
who's just playing around.
One of those differences is keeping a
detailed workout log (aka training
journal).
Serious keep keep them.
The ones who are playing around don't
bother.
If you're seriuous about getting bigger
and stronger and better conditioned, a
training journal is your secret weapon.
A couple of folks who kept detailed
training journals for their entire
career:
2 time-Olympic Gold medalist and 6-time
world champion Tommy Kono
Mr. America and multi-time Mr. universe
Bill Pearl
Multi-time Mr. Universe Reg Park
Something that worked for men like Tommy
Kono, Bill Pearl and Reg park is probably
something worth doing, don't you think?
Your training journal can be a simple
steno notebook, a spiral notebook, a
3-ring binder or a perfect bound journal.
Before you train, sit down and outline
your workout. List your exercises, sets,
weights and reps. (By the way, this is a
good form of pre-workout visualization.)
Writing everything down before you go to
the gym helps ensure that you do a scheduled
workout as opposed to some sort of haphazard
"float from here to there around they gym"
workout.
After every set, check off the set to show
that you did it. If you don't it's awfully
easy to get mixed up. ("Was that my third
set with 225 for 5 or my fourth set?")
I like to use two different colors of ink.
I usually write the workout in black ink,
and check it off in red ink as I move
from set to set and exercise to exercise.
Make note of things as you move along. If a
working wt felt light, make a note of it.
"225 x 5 -- felt good. Go up next time."
Tommy Kono used to grade his lifts when he
trained. A perfect lift got an A, an okay
lift got a B, and so on.
Of course, you need to be honest when you
grade your lifts or when you make a note
that a particular working weight felt light.
Over time, your training journal will become
the best coach you ever had. It will show you
what worked -- and just as importantly, what
didn't work.
Bill Pearl saved all of his old training logs.
If he wanted to do any kind of special program,
e.g., an arm specialization program, all he
had to do was look back through his journal
and find one that had worked well for him in
the past.
So the next time you train, take your training
journal with you -- and get into the training
journal habit!
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. It's the little things -- like keeping a
training journal -- that make all the difference.
For more tips, techniques, workouts and training
ideas, see my books and courses at the Dinosaur
Training bookstore:
http://www.brookskubik.com/products.html
There are plenty of simple things that
distinguish someone who's serious about
their strength training, and someone
who's just playing around.
One of those differences is keeping a
detailed workout log (aka training
journal).
Serious keep keep them.
The ones who are playing around don't
bother.
If you're seriuous about getting bigger
and stronger and better conditioned, a
training journal is your secret weapon.
A couple of folks who kept detailed
training journals for their entire
career:
2 time-Olympic Gold medalist and 6-time
world champion Tommy Kono
Mr. America and multi-time Mr. universe
Bill Pearl
Multi-time Mr. Universe Reg Park
Something that worked for men like Tommy
Kono, Bill Pearl and Reg park is probably
something worth doing, don't you think?
Your training journal can be a simple
steno notebook, a spiral notebook, a
3-ring binder or a perfect bound journal.
Before you train, sit down and outline
your workout. List your exercises, sets,
weights and reps. (By the way, this is a
good form of pre-workout visualization.)
Writing everything down before you go to
the gym helps ensure that you do a scheduled
workout as opposed to some sort of haphazard
"float from here to there around they gym"
workout.
After every set, check off the set to show
that you did it. If you don't it's awfully
easy to get mixed up. ("Was that my third
set with 225 for 5 or my fourth set?")
I like to use two different colors of ink.
I usually write the workout in black ink,
and check it off in red ink as I move
from set to set and exercise to exercise.
Make note of things as you move along. If a
working wt felt light, make a note of it.
"225 x 5 -- felt good. Go up next time."
Tommy Kono used to grade his lifts when he
trained. A perfect lift got an A, an okay
lift got a B, and so on.
Of course, you need to be honest when you
grade your lifts or when you make a note
that a particular working weight felt light.
Over time, your training journal will become
the best coach you ever had. It will show you
what worked -- and just as importantly, what
didn't work.
Bill Pearl saved all of his old training logs.
If he wanted to do any kind of special program,
e.g., an arm specialization program, all he
had to do was look back through his journal
and find one that had worked well for him in
the past.
So the next time you train, take your training
journal with you -- and get into the training
journal habit!
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. It's the little things -- like keeping a
training journal -- that make all the difference.
For more tips, techniques, workouts and training
ideas, see my books and courses at the Dinosaur
Training bookstore:
http://www.brookskubik.com/products.html
How to Gain Muscular Bodyweight
Hail to the Dinosaurs!
I received an email yesterday from a reader
who wanted to know "the best diet for gaining
muscular bodyweight."
So here it is.
1. Start doing some serious weight training.
2. Do plenty of squats, deadlifts, presses,
bent-over rowing or pull-ups,shrugs, bench
presses or incline presses (barbell or
dumbbell), and some curls and close grip
bench presses.
3. Finish each session with some neck, gut
and grip work.
4. Train progressively. That means, as you grow
stronger, do more reps or add more weight. If
you really want to increase your muscle size
and your bodyweight, you need to get much stronger
than you are now. As in, add 100 pounds or more to
your squats and deadlifts -- 50 to 75 pounds
to your bench presses -- and 50 pounds to everything
else.
5. Use abbreviated workouts as described in Dinosaur
Training, Chalk and Sweat, Gray Hair and Black Iron
and Strength, Muscle and Power.
6. Going back to point no. 4 -- always use good form.
Never sacrifice good form for weight on the bar. yes,
you want to add weight to the bar, but you need to
EARN those weight increases.
7. A further point about adding weight to the bar.
Don't expect to add 100 pounds overnight. It may take
a couple of years to get there. Rome wasn't built in
a day, and neither was any great strongman. Give yourself
some time to grow bigger and stronger, and don't try to
rush things.
8. If you want to add muscle mass, train to add muscle
mass, NOT to get lean and defined. High rep endurance
workouts will NOT help you add muscle mass.
9. For advanced lifters, power rack and single rep
workouts as described in Strength, Muscle and Power can
be extremely productive.
10. Another good idea for advanced lifters would be to
alternate leg specialization programs with back
specialization programs. I give ten of each in Chalk
and Sweat. If you don't already have it, order a copy.
And there you are. That's the very best diet for gaining
muscular bodyweight.
I'm sorry -- what did you say?
You say you wanted a special diet? You wanted to know
what to eat? How many grams of protein, how many calories,
etc.?
Well, okay.
Train hard and heavy -- do lots of heavy compound
exercises -- specialize on your legs and back -- and eat
plenty of good, healthy, nutritious food. Eat lots of
high quality protein foods. Aim for one gram of protein
per pound of bodyweight. In other words, if you weigh
150 pounds, eat 150 grams of protein (or more) per day.
Let your appetite be your guide. The harder and heavier
you train, the more you'll eat.
No junk food. It will just make you fat. And it won't build
an ounce of muscle.
There you go. Simple stuff. The basics. But the basics are
what build strength, muscle and power.
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. Any of my books and courses will help you ENORMOUSLY
in your quest for might and muscle. You can find them right
here:
http://www.brookskubik.com/products.html
I received an email yesterday from a reader
who wanted to know "the best diet for gaining
muscular bodyweight."
So here it is.
1. Start doing some serious weight training.
2. Do plenty of squats, deadlifts, presses,
bent-over rowing or pull-ups,shrugs, bench
presses or incline presses (barbell or
dumbbell), and some curls and close grip
bench presses.
3. Finish each session with some neck, gut
and grip work.
4. Train progressively. That means, as you grow
stronger, do more reps or add more weight. If
you really want to increase your muscle size
and your bodyweight, you need to get much stronger
than you are now. As in, add 100 pounds or more to
your squats and deadlifts -- 50 to 75 pounds
to your bench presses -- and 50 pounds to everything
else.
5. Use abbreviated workouts as described in Dinosaur
Training, Chalk and Sweat, Gray Hair and Black Iron
and Strength, Muscle and Power.
6. Going back to point no. 4 -- always use good form.
Never sacrifice good form for weight on the bar. yes,
you want to add weight to the bar, but you need to
EARN those weight increases.
7. A further point about adding weight to the bar.
Don't expect to add 100 pounds overnight. It may take
a couple of years to get there. Rome wasn't built in
a day, and neither was any great strongman. Give yourself
some time to grow bigger and stronger, and don't try to
rush things.
8. If you want to add muscle mass, train to add muscle
mass, NOT to get lean and defined. High rep endurance
workouts will NOT help you add muscle mass.
9. For advanced lifters, power rack and single rep
workouts as described in Strength, Muscle and Power can
be extremely productive.
10. Another good idea for advanced lifters would be to
alternate leg specialization programs with back
specialization programs. I give ten of each in Chalk
and Sweat. If you don't already have it, order a copy.
And there you are. That's the very best diet for gaining
muscular bodyweight.
I'm sorry -- what did you say?
You say you wanted a special diet? You wanted to know
what to eat? How many grams of protein, how many calories,
etc.?
Well, okay.
Train hard and heavy -- do lots of heavy compound
exercises -- specialize on your legs and back -- and eat
plenty of good, healthy, nutritious food. Eat lots of
high quality protein foods. Aim for one gram of protein
per pound of bodyweight. In other words, if you weigh
150 pounds, eat 150 grams of protein (or more) per day.
Let your appetite be your guide. The harder and heavier
you train, the more you'll eat.
No junk food. It will just make you fat. And it won't build
an ounce of muscle.
There you go. Simple stuff. The basics. But the basics are
what build strength, muscle and power.
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. Any of my books and courses will help you ENORMOUSLY
in your quest for might and muscle. You can find them right
here:
http://www.brookskubik.com/products.html
Training Time for Dinosaurs!
Hail to the Dinosaurs!
It was a pleasant day in Louisville. Somewhere
between mild and springlike (on the one hand)
and warm (on the other hand).
Good lifting weather. Not too hot -- and not too
cold.
About 6:15 in the evening, I dressed for battle.
Black sweats, blue t-shirt, Tommy Kono knee
bands (a must for older lifters), and lifting
shoes.
Grabbed the workout journal I had logged in the
exercises, wts., sets and reps for the workout
half an hour earlier, so I knew exactly what I
was going to do.
Filled the water bottle with filtered tap water
from the kitchen sink, gave Trudi a kiss as I
passed her in the kitchen, and headed outside.
She had already finished her workout. A long
bicycle ride and a weight workout at the gym,
followed by a second bicycle ride. The girl
trains hard.
I went out to the garage, put on my workout
music -- the Rocky Balboa CD -- and started
to do my warm-ups.
From there, I moved to standard stuff.
Power cleans for progressively heavier sets
of 2 reps.
It felt pretty good. the bar moved fast, and
I put lots of snap into each rep.
From there, I moved to power snatches. This
was my big movement of the day. I started with
triples, and worked up to doubles -- and then
finished with singles.
These felt REALLY good. Lots of pop. I worked
hard to snap the weight up on each rep.
After the power snatches, I did snatch grip
high pulls for triples. On each rep, I worked
for perfect form with a slow start and gradual
acceleration -- finishing with full extension.
Most guys perform a sort of deadlift and heave
when they perform high pulls. They make it a
two part or two stage movement. It's not that
at all. It's a smooth movement that gets faster
and faster from start to finish.
I finished with front squats for fives, fours
and threes.
Some gut, grip and neck work, and I was done for
the day.
The whole thing took about an hour and 20 minutes.
It was a good, hard workout, and when it was over,
I was one tired Dinosaur. I felt great -- but I
was tired.
I know that I was not alone yesterday. I know that
there are Dinos around the world who hit it hard
and heavy yesterday (or the day before) -- or who
are going to hit it hard and heavy today.
The details may change from Dino to Dino. Someone
else may favor a powerlifitng type workout. Another
lifter might prefer kettlebells. A third might enjoy
bodyweight work. A third lifter may do more of an
old-school bodybuilding workout. Yet another may
concentrate on grip work. And still another may do
some heavy partials followed by Dino-style
finishers.
Some lifters may hit those 20 rep breathing squats,
some might train their squats 5 x 5 style, and
others might use lower reps.
There's no right or wrong way to build strength,
muscle and power. There's no one way to be a
Dinosaur.
As long as you're training hard and heavy -- on
abbreviated programs -- and emphasizing the big,
compound movements -- you're doing what you need
to be doing.
So start the week by giving yourself a pat on
the back. You're doing the right thing -- and
you're doing a great job!
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. As I noted, there are many effective ways to
train for strength, muscle and power. You can find
them in my books and courses -- in the Dinosaur Files
newsletter -- and in the Legacy of Iron books:
http://www.brookskubik.com/products.html
It was a pleasant day in Louisville. Somewhere
between mild and springlike (on the one hand)
and warm (on the other hand).
Good lifting weather. Not too hot -- and not too
cold.
About 6:15 in the evening, I dressed for battle.
Black sweats, blue t-shirt, Tommy Kono knee
bands (a must for older lifters), and lifting
shoes.
Grabbed the workout journal I had logged in the
exercises, wts., sets and reps for the workout
half an hour earlier, so I knew exactly what I
was going to do.
Filled the water bottle with filtered tap water
from the kitchen sink, gave Trudi a kiss as I
passed her in the kitchen, and headed outside.
She had already finished her workout. A long
bicycle ride and a weight workout at the gym,
followed by a second bicycle ride. The girl
trains hard.
I went out to the garage, put on my workout
music -- the Rocky Balboa CD -- and started
to do my warm-ups.
From there, I moved to standard stuff.
Power cleans for progressively heavier sets
of 2 reps.
It felt pretty good. the bar moved fast, and
I put lots of snap into each rep.
From there, I moved to power snatches. This
was my big movement of the day. I started with
triples, and worked up to doubles -- and then
finished with singles.
These felt REALLY good. Lots of pop. I worked
hard to snap the weight up on each rep.
After the power snatches, I did snatch grip
high pulls for triples. On each rep, I worked
for perfect form with a slow start and gradual
acceleration -- finishing with full extension.
Most guys perform a sort of deadlift and heave
when they perform high pulls. They make it a
two part or two stage movement. It's not that
at all. It's a smooth movement that gets faster
and faster from start to finish.
I finished with front squats for fives, fours
and threes.
Some gut, grip and neck work, and I was done for
the day.
The whole thing took about an hour and 20 minutes.
It was a good, hard workout, and when it was over,
I was one tired Dinosaur. I felt great -- but I
was tired.
I know that I was not alone yesterday. I know that
there are Dinos around the world who hit it hard
and heavy yesterday (or the day before) -- or who
are going to hit it hard and heavy today.
The details may change from Dino to Dino. Someone
else may favor a powerlifitng type workout. Another
lifter might prefer kettlebells. A third might enjoy
bodyweight work. A third lifter may do more of an
old-school bodybuilding workout. Yet another may
concentrate on grip work. And still another may do
some heavy partials followed by Dino-style
finishers.
Some lifters may hit those 20 rep breathing squats,
some might train their squats 5 x 5 style, and
others might use lower reps.
There's no right or wrong way to build strength,
muscle and power. There's no one way to be a
Dinosaur.
As long as you're training hard and heavy -- on
abbreviated programs -- and emphasizing the big,
compound movements -- you're doing what you need
to be doing.
So start the week by giving yourself a pat on
the back. You're doing the right thing -- and
you're doing a great job!
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. As I noted, there are many effective ways to
train for strength, muscle and power. You can find
them in my books and courses -- in the Dinosaur Files
newsletter -- and in the Legacy of Iron books:
http://www.brookskubik.com/products.html
News and Updates from Dinosaur Training!
ail to the Dinosaurs!
A couple of quick notes for Dinos:
1. Dinosaur Back Training
I'll be interviewed on Superhuman Radio this
coming Tuesday, March 22 at 12:00 noon EST.
The topic will be DINOSAUR BACK TRAINING.
If you miss the live broadcast, be sure catch
the download and listen to it later on.
You can find log onto the live broadcast or
grab the download here at the Superhuman Radio
site:
http://www.superhumanradio.com/
2. Dinosaur Gardening
I'll be doing a second interview on Superhuman Radio
on Tuesday, March 29 -- also at 12:00 noon EST.
This one will be about Dinosaur Gardening -- as in,
why a backyard or container veggie garden is one of
your number one weapon sin the battle for strength
and health.
And not only WHY -- but HOW TO DO IT quickly and
easily.
And let me note right now -- this is not your typical
gardening course.
It's more about strength training for veggies --
combined with plenty of high powered nutrition for
them.
I'll even tell you about my secret GET BIG DRINK for
growing Dino-sized vegetables. And the best part is,
you make it at home and it costs you zippo. (You don't
drink it -- your plants do.)
I also make homemade protein powder, vitamin/mineral
powders, and metabolic optimizers for my veggies. And
I'll tell you exactly how I do it.
In addition -- I buy supplements for them -- and I'll
tell you all about it on the show.
Why do I do this? Because it's the only way to make
sure that your veggies are as healthy as possible,
and as nutritious as possible. (Not to mention, as
tasty as possible.) -- and for anyone who'd like high
quality, locally grown, organic vegetables at low, low
prices. Because you can't beat the price if you grow
it yourself.
Fun stuff -- and very good information for health-
conscious Dinos.
3. Dino Files renewals
If you subscribe to the Dinosaur Files newsletter, it's
time to renew your subscription. Here's the special order
page for RENEWALS:
http://brookskubik.com/dinosaurfiles_renewalpage.html
4. The April Dino Files.
I'm putting the April issue of The Dinosaur Files together,
and as always, I need photos from readers. So don't be
shy -- send them in!
5. New Book Coming!
You know, it's been a long time since I put another new
book out there for you. I launched Chalk and Sweat all the
way back in December -- and volume 5 in the Legacy of Iron
series back in January -- and it's been very quiet since
then.
Nothing in February -- nothing in March -- gee, what's up?
Maybe the Dino Guy has gone on vacation -- or maybe he's been
pounding the keyboard 24/7, working like a madman on a big new
book that you are going to love.
A big new book unlike anything you've ever seen before -- with
many, many pages -- and photos -- and a killer cover -- and an
introduction by Bill Hinbern.
Yes, that may indeed be what I've been working on.
And I may even have finished the manuscript a couple of days
ago and shot it off to my layout and design team -- and that would
mean that it's being formatted for printing even as I type this.
All of which means, you might be seeing something new and exciting
in about six or eight weeks, depending on how fast we can get the
little monster finalized and how fast the printer can get it
into the production line.
Or maybe I've just been on vacation for a few months. What
do 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. Remember -- Tuesday at 12:00 noon EST -- SuperHuman Radio --
be there or download it later on! March 22 and March 29. You'll
want to be sure to catch these broadcasts!
A couple of quick notes for Dinos:
1. Dinosaur Back Training
I'll be interviewed on Superhuman Radio this
coming Tuesday, March 22 at 12:00 noon EST.
The topic will be DINOSAUR BACK TRAINING.
If you miss the live broadcast, be sure catch
the download and listen to it later on.
You can find log onto the live broadcast or
grab the download here at the Superhuman Radio
site:
http://www.superhumanradio.com/
2. Dinosaur Gardening
I'll be doing a second interview on Superhuman Radio
on Tuesday, March 29 -- also at 12:00 noon EST.
This one will be about Dinosaur Gardening -- as in,
why a backyard or container veggie garden is one of
your number one weapon sin the battle for strength
and health.
And not only WHY -- but HOW TO DO IT quickly and
easily.
And let me note right now -- this is not your typical
gardening course.
It's more about strength training for veggies --
combined with plenty of high powered nutrition for
them.
I'll even tell you about my secret GET BIG DRINK for
growing Dino-sized vegetables. And the best part is,
you make it at home and it costs you zippo. (You don't
drink it -- your plants do.)
I also make homemade protein powder, vitamin/mineral
powders, and metabolic optimizers for my veggies. And
I'll tell you exactly how I do it.
In addition -- I buy supplements for them -- and I'll
tell you all about it on the show.
Why do I do this? Because it's the only way to make
sure that your veggies are as healthy as possible,
and as nutritious as possible. (Not to mention, as
tasty as possible.) -- and for anyone who'd like high
quality, locally grown, organic vegetables at low, low
prices. Because you can't beat the price if you grow
it yourself.
Fun stuff -- and very good information for health-
conscious Dinos.
3. Dino Files renewals
If you subscribe to the Dinosaur Files newsletter, it's
time to renew your subscription. Here's the special order
page for RENEWALS:
http://brookskubik.com/dinosaurfiles_renewalpage.html
4. The April Dino Files.
I'm putting the April issue of The Dinosaur Files together,
and as always, I need photos from readers. So don't be
shy -- send them in!
5. New Book Coming!
You know, it's been a long time since I put another new
book out there for you. I launched Chalk and Sweat all the
way back in December -- and volume 5 in the Legacy of Iron
series back in January -- and it's been very quiet since
then.
Nothing in February -- nothing in March -- gee, what's up?
Maybe the Dino Guy has gone on vacation -- or maybe he's been
pounding the keyboard 24/7, working like a madman on a big new
book that you are going to love.
A big new book unlike anything you've ever seen before -- with
many, many pages -- and photos -- and a killer cover -- and an
introduction by Bill Hinbern.
Yes, that may indeed be what I've been working on.
And I may even have finished the manuscript a couple of days
ago and shot it off to my layout and design team -- and that would
mean that it's being formatted for printing even as I type this.
All of which means, you might be seeing something new and exciting
in about six or eight weeks, depending on how fast we can get the
little monster finalized and how fast the printer can get it
into the production line.
Or maybe I've just been on vacation for a few months. What
do 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. Remember -- Tuesday at 12:00 noon EST -- SuperHuman Radio --
be there or download it later on! March 22 and March 29. You'll
want to be sure to catch these broadcasts!
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