Hail to the Dinosaurs!
I saw a great quote from Albert Einstein today:
"Make everything as simple as possible, but not
simpler."
That applies to strength training just as much
as it applies to quantum mechanics. Maybe even
more so.
So in the spirit of simplicity, let me offer
some simple suggestions to ramp up your strength
training for 2012:
1. Get double serious about leg and back training.
1A. Once you get past the intermediate stage, it's
time to specialize on your legs and back. See the
programs in Chalk and Sweat for details.
1B. Alternating leg specialization programs with
back specialization programs is a time tested way
to build as much strength and muscle mass as your
genetic potential allows -- and to get there as
fast as possible.
2. If what you are doing is working, STICK WITH
IT!
2A. You would not believe how many emails I get
from guys who say, "My current program is working
great and I'm making the best gains of my life --
but I thought I'd make some changes . . . "
3. If what you are doing is NOT working, then
don't be afraid to make rational changes. It takes
time and systematic experimentation to figure out
what works best for YOU.
3A. When you make a change, try to change only one
or two things at a time -- otherwise, you won't be
able to determine what works and what doesn't work.
4. If you are getting stronger, your training is
working.
5. To gain muscle, you MUST build strength.
5A. Add 100 pounds to your squat and deadlift and 50
pounds to all of your other exercises, and you'll
increase your muscle mass enormously.
6. Yes, you can gain strength and muscle AND build
good cardio condition -- and you should do so.
6A. There are some very strong, very well developed,
very muscular and very well-conditioned folks walking
around out there -- which PROVES that you can combine
strength, muscle, power AND good cardio condition.
6B. Did you ever stop and think about how many old
time lifting champions were also outstanding
wrestlers?
6C. Wrestling requires top-level conditioning -- so
the old time lifters who wrestled (and most of the
true old-timers did both) -- clearly combined great
strength and great muscular development with great
conditioning.
7. Most people who don't gain as much as they want or
as fast as they want are over-training.
8. Older lifters need to pay extra attention to
recovery and recuperation. See Gray hair and Black
iron for special advice for older lifters.
8A. Harry Paschall once noted that training three
times a week worked great for him -- until he reached
age 50 -- and then he found that training three
times every TWO weeks worked better!
9. Do NOT underestimate the power of bodyweight
training -- especially when combined with weight
training. The two make an unbeatable combination.
See Dinosaur Bodyweight Training for more info.
10. Improving your concentration and focus is one of
the very best ways to improve the effectiveness of your
training. See Dinosaur Training and Dinosaur Bodyweight
training for detailed instruction on how to do this.
11. Study the lives of great lifters. There's much more
to learn from them than sets and reps. Try to match their
spirit -- their determination -- their perseverance --
and their character.
12. Remember that E = MC2 -- and hard work, intelligently
applied, equals great gains.
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 find Chalk and Sweat, Dinosaur Training,
Dinosaur Bodyweight Training and all of my other books
and courses -- including Black Iron: The John Davis Story
and the world-famous Legacy of Iron books -- right here
at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the day: "Look strong, lift strong,
live strong." -- Brooks Kubik
10 Tips for Home Gym Training!
Hail to the Dinosaurs!
I love training in my garage gym, and
frankly, I wouldn't train anywhere else.
It's quiet -- it's clean -- it's open
any time I want to train -- it doesn't
require any driving time -- it has
exactly the right equipment -- and
(most important of all) it has ZERO
distractions. Meaning I can train with
total concentration and complete,
uninterrupted focus.
I train alone, with no workout partners
and no spotters. So safety is important.
Here are some tips on training alone:
1. No barbell bench presses unless you
do them inside a power rack or with
safety bars to catch the weight if you
miss.
1A. Many years ago, while working out in
a college weight room on a Saturday afternoon
when no one else was training, I missed my
final rep on a set of bench presses and got
stuck under 315 pounds. I had to roll the
bar down my body until I could sit up and
then wrestle it off. NOT FUN! I was a mass
of rope-like bruises for several weeks.
1B. Every year, several people die when they
get pinned under a bench press bar. That's not
fun, either.
2. If you don't have a power rack or safety
bars, do dumbbell bench presses.
3. If you have trouble getting the dumbbells
into position for bench pressing, do one-arm
dumbbell bench presses. This allows you to use
two hands to get the dumbbell into position.
4. Another option is to do pushups instead of
bench presses. There are many excellent pushup
variations -- see Dinosaur Bodyweight Training
for ideas.
5. Use a power rack for heavy squats!
6. If you don't have a power rack, you might
want to try front squats. They're a great
exercise, and it's easier to dump the bar
if you get stuck.
7. Replace squats with Trap Bar deadlifts. They
work the legs and hips very effectively, and in
perfect safety.
7A. Note: Many older Dinos use Trap Bar deadlifts
instead of squats because they find them to be
much easier on their knees, hips and lower back.
7B. Bodyweight squats are another good alternative
for those who train at home. The rope squats (one
legged and two-legged) described in Dinosaur
Bodyweight Training are excellent.
8. Learn to train HARD without missing lifts.
You do NOT have to do a slow, grinding, life or
death, gut-busting final rep in the squat to
get great results.
8A. Yes, you have to work HARD to make gains --
but there's a difference between a "maybe" rep
and performing a hard, challenging, demanding,
rep that you CAN and WILL make.
8B. Note: If you're an older lifter, you should
ALWAYS make every rep. Missing a rep or missing
a lift really takes it out of you. See Gray Hair
and Black Iron for more info on this important
point.
9. I've never used one, but I know that many
trainees have had good luck with hip belt squats
or with Peary Rader's Magic Circle device. If you
can find one, it might work very well for you.
10. Finally, the most important tool for safe
and effective training -- whether you train at
home or at a gym -- is your brain. Train hard --
train heavy -- and really go after it -- but use
your head, and make safety a priority.
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 Bodyweight Training has been our
number one best seller for the past five or six
months -- and with good reason. You can grab the
little monster right here:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. For more about home gym training, see "In
Praise of Cellar Dwellers" -- it's Chapter 14 in
Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 3. Older lifters take note -- you need to pay
close attention to recovery and recuperation. Gray
Hair and Black Iron tells you how to do it:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 4. My other books and courses are right here
at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 5. Thought for the Day: "Safety first -- followed
by chalk, sweat and plenty of hard work." -- Brooks Kubik
I love training in my garage gym, and
frankly, I wouldn't train anywhere else.
It's quiet -- it's clean -- it's open
any time I want to train -- it doesn't
require any driving time -- it has
exactly the right equipment -- and
(most important of all) it has ZERO
distractions. Meaning I can train with
total concentration and complete,
uninterrupted focus.
I train alone, with no workout partners
and no spotters. So safety is important.
Here are some tips on training alone:
1. No barbell bench presses unless you
do them inside a power rack or with
safety bars to catch the weight if you
miss.
1A. Many years ago, while working out in
a college weight room on a Saturday afternoon
when no one else was training, I missed my
final rep on a set of bench presses and got
stuck under 315 pounds. I had to roll the
bar down my body until I could sit up and
then wrestle it off. NOT FUN! I was a mass
of rope-like bruises for several weeks.
1B. Every year, several people die when they
get pinned under a bench press bar. That's not
fun, either.
2. If you don't have a power rack or safety
bars, do dumbbell bench presses.
3. If you have trouble getting the dumbbells
into position for bench pressing, do one-arm
dumbbell bench presses. This allows you to use
two hands to get the dumbbell into position.
4. Another option is to do pushups instead of
bench presses. There are many excellent pushup
variations -- see Dinosaur Bodyweight Training
for ideas.
5. Use a power rack for heavy squats!
6. If you don't have a power rack, you might
want to try front squats. They're a great
exercise, and it's easier to dump the bar
if you get stuck.
7. Replace squats with Trap Bar deadlifts. They
work the legs and hips very effectively, and in
perfect safety.
7A. Note: Many older Dinos use Trap Bar deadlifts
instead of squats because they find them to be
much easier on their knees, hips and lower back.
7B. Bodyweight squats are another good alternative
for those who train at home. The rope squats (one
legged and two-legged) described in Dinosaur
Bodyweight Training are excellent.
8. Learn to train HARD without missing lifts.
You do NOT have to do a slow, grinding, life or
death, gut-busting final rep in the squat to
get great results.
8A. Yes, you have to work HARD to make gains --
but there's a difference between a "maybe" rep
and performing a hard, challenging, demanding,
rep that you CAN and WILL make.
8B. Note: If you're an older lifter, you should
ALWAYS make every rep. Missing a rep or missing
a lift really takes it out of you. See Gray Hair
and Black Iron for more info on this important
point.
9. I've never used one, but I know that many
trainees have had good luck with hip belt squats
or with Peary Rader's Magic Circle device. If you
can find one, it might work very well for you.
10. Finally, the most important tool for safe
and effective training -- whether you train at
home or at a gym -- is your brain. Train hard --
train heavy -- and really go after it -- but use
your head, and make safety a priority.
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 Bodyweight Training has been our
number one best seller for the past five or six
months -- and with good reason. You can grab the
little monster right here:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. For more about home gym training, see "In
Praise of Cellar Dwellers" -- it's Chapter 14 in
Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 3. Older lifters take note -- you need to pay
close attention to recovery and recuperation. Gray
Hair and Black Iron tells you how to do it:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 4. My other books and courses are right here
at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 5. Thought for the Day: "Safety first -- followed
by chalk, sweat and plenty of hard work." -- Brooks Kubik
UK Dino Makes Great Progress!
Hail to the Dinosaurs!
Three quick notes, and then we'll
talk training.
1. We're mailing the Feb issue of The
Dinosaur Files newsletter today and
tomorrow -- just got them from the
printer and are stuffing envelopes
as fast as we can.
2. The new Grimek course is coming
along great -- and so is the sales
page for it -- so be looking for an
email with a link to the sales page
in the not too distant future. As in,
the next couple of days if all goes
well.
2A. Remember, we're including a DOUBLE
BONUS with the new course -- and everyone
who reserves a copy on Day One of the
pre-publication launch will get a TRIPLE
BONUS.
3. Last week I asked you to send me your
answers to five training questions. I've
been flooded with responses, so it will
take awhile to work them up and share
the results. But don't worry -- you'll
be seeing them soon.
And now, on the training front -- let's
cover another Dino success story -- and
answer a training question -- all at the
same time!
Back in November or December, UK Dino
Laine Wiltshire did something smart. He
bought a Trap Bar.
Then Laine did something else that was
smart. He started doing heavy singles
with his Trap Bar -- using the type of
single rep programs I cover in DINOSAUR
TRAINING, CHALK AND SWEAT,and STRENGTH,
MUSCLE AND POWER.
Now, Laine is an experienced lifter, and
a very strong man -- and apparently a
natural born deadlifter -- but still,
you'll be shocked by his gains.
On January 18, Laine sent me a progress
report where he stated:
"I've only been using the trap Bar for a
month or two and have worked up to 282.5 kg
(621.5 pounds) in the Trap Bar Deadlift,
with more in the tank. I'm gunning for 300
kg (660 pounds) in the next few weeks, but
still taking it slow with the singles. I
wish I had stumbled upon your work sooner!"
Two days ago, Laine sent another update on
his training and his progress:
"On January 18 my Trap Bar Deadlift was at
282.5 kg (621.5 pounds). In a little over a
month later, I'm at 310 kg (682 pounds). I'm
very pleased with this, and now have a short
term goal of 320 kg (704 pounds) and a longer
term goal of 340 pounds (748 pounds).
If anyone thinks heavy singles don't work,
tell them to think again!
The only issue I'm having is a psychological
one. As the weights get heavier, the bar looks
more daunting and puts me off stride. Silly, I
know, but it does affect me and I doubt my
ability to lift it."
Laine -- Thanks for the progress reports. You
are doing GREAT! It sounds like the combination
of Trap Bar training and Dino Style single rep
training is working perfectly for you.
It also sounds like you're doing those heavy
singles the right way -- using a top weight
that makes you work hard, but not one that
turns it into a life and death, slow, grinding
struggle. So kudos to you for training hard AND
intelligently.
As for the "look" of the bar, it's a common
problem. Tommy Kono has written about going out
to lift a barbell at a major international
championship -- and the bar was a Russian set
with 33 kilo plates that looked like 44 kilo
plates -- and Tommy thought the bar had been
misloaded, and almost panicked. He had to focus
on the bar alone, and block out the plates, to
make the lift.
I had the reverse happen when I was competing in
powerlifting comps. When I trained, I used 45 pound
plates (or 44 kilo or 33 kilo bumper plates). So
the bar had a certain "look" when it weighed 405 or
495 or whatever. In competition, they loaded the bar
with 100 pounders, which looked the same as an
old-fashioned thick 45 pound plate or a 44 kilo
bumper plate. So when I lifted in comps, the bar
actually looked LIGHTER to me!
But regardless, it's a good idea to mix things up
so you avoid the bugabear of "the bar LOOKS heavy."
I like to use a variety of plates and mix them
up so the bar never looks the same. Mixing iron
plates and bumper plates is a good way to do this
for exercises that don't require bumper plates.
Dr. Ken used to spray-paint his 45's with a
silver paint that made them look like they were
made out of aluminum. He'd load the bar, look at
it, and pretend the plates really WERE made out
of aluminum. if you train at home and use iron
plates, you might give that a try!
Good luck on the 320 kg deadlift -- and on the 340
kg lift. I know you'll make them!
Yours in strength,
Brooks Kubik
P.S. For more about single rep training for BIG GAINS
in strength and muscular development, try these:
1. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Chalk and Sweat:
http://www.brookskubik.com/chalk_and_sweat.html
4. The Doug Hepburn Training Course
http://www.brookskubik.com/doug_hepburn.html
P.S. 2. Thought for the day: "I think the ideal
physique should look strong and be strong."
-- Reg Park
Three quick notes, and then we'll
talk training.
1. We're mailing the Feb issue of The
Dinosaur Files newsletter today and
tomorrow -- just got them from the
printer and are stuffing envelopes
as fast as we can.
2. The new Grimek course is coming
along great -- and so is the sales
page for it -- so be looking for an
email with a link to the sales page
in the not too distant future. As in,
the next couple of days if all goes
well.
2A. Remember, we're including a DOUBLE
BONUS with the new course -- and everyone
who reserves a copy on Day One of the
pre-publication launch will get a TRIPLE
BONUS.
3. Last week I asked you to send me your
answers to five training questions. I've
been flooded with responses, so it will
take awhile to work them up and share
the results. But don't worry -- you'll
be seeing them soon.
And now, on the training front -- let's
cover another Dino success story -- and
answer a training question -- all at the
same time!
Back in November or December, UK Dino
Laine Wiltshire did something smart. He
bought a Trap Bar.
Then Laine did something else that was
smart. He started doing heavy singles
with his Trap Bar -- using the type of
single rep programs I cover in DINOSAUR
TRAINING, CHALK AND SWEAT,and STRENGTH,
MUSCLE AND POWER.
Now, Laine is an experienced lifter, and
a very strong man -- and apparently a
natural born deadlifter -- but still,
you'll be shocked by his gains.
On January 18, Laine sent me a progress
report where he stated:
"I've only been using the trap Bar for a
month or two and have worked up to 282.5 kg
(621.5 pounds) in the Trap Bar Deadlift,
with more in the tank. I'm gunning for 300
kg (660 pounds) in the next few weeks, but
still taking it slow with the singles. I
wish I had stumbled upon your work sooner!"
Two days ago, Laine sent another update on
his training and his progress:
"On January 18 my Trap Bar Deadlift was at
282.5 kg (621.5 pounds). In a little over a
month later, I'm at 310 kg (682 pounds). I'm
very pleased with this, and now have a short
term goal of 320 kg (704 pounds) and a longer
term goal of 340 pounds (748 pounds).
If anyone thinks heavy singles don't work,
tell them to think again!
The only issue I'm having is a psychological
one. As the weights get heavier, the bar looks
more daunting and puts me off stride. Silly, I
know, but it does affect me and I doubt my
ability to lift it."
Laine -- Thanks for the progress reports. You
are doing GREAT! It sounds like the combination
of Trap Bar training and Dino Style single rep
training is working perfectly for you.
It also sounds like you're doing those heavy
singles the right way -- using a top weight
that makes you work hard, but not one that
turns it into a life and death, slow, grinding
struggle. So kudos to you for training hard AND
intelligently.
As for the "look" of the bar, it's a common
problem. Tommy Kono has written about going out
to lift a barbell at a major international
championship -- and the bar was a Russian set
with 33 kilo plates that looked like 44 kilo
plates -- and Tommy thought the bar had been
misloaded, and almost panicked. He had to focus
on the bar alone, and block out the plates, to
make the lift.
I had the reverse happen when I was competing in
powerlifting comps. When I trained, I used 45 pound
plates (or 44 kilo or 33 kilo bumper plates). So
the bar had a certain "look" when it weighed 405 or
495 or whatever. In competition, they loaded the bar
with 100 pounders, which looked the same as an
old-fashioned thick 45 pound plate or a 44 kilo
bumper plate. So when I lifted in comps, the bar
actually looked LIGHTER to me!
But regardless, it's a good idea to mix things up
so you avoid the bugabear of "the bar LOOKS heavy."
I like to use a variety of plates and mix them
up so the bar never looks the same. Mixing iron
plates and bumper plates is a good way to do this
for exercises that don't require bumper plates.
Dr. Ken used to spray-paint his 45's with a
silver paint that made them look like they were
made out of aluminum. He'd load the bar, look at
it, and pretend the plates really WERE made out
of aluminum. if you train at home and use iron
plates, you might give that a try!
Good luck on the 320 kg deadlift -- and on the 340
kg lift. I know you'll make them!
Yours in strength,
Brooks Kubik
P.S. For more about single rep training for BIG GAINS
in strength and muscular development, try these:
1. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Chalk and Sweat:
http://www.brookskubik.com/chalk_and_sweat.html
4. The Doug Hepburn Training Course
http://www.brookskubik.com/doug_hepburn.html
P.S. 2. Thought for the day: "I think the ideal
physique should look strong and be strong."
-- Reg Park
File This Under "Does It Work?"
Hail to the Dinosaurs!
File this one under the "Does it work?"
category -- and cross-reference it under
the "Here's a good workout to try!"
category.
You might also cross-reference it under
"Good programs for older lifters" -- and
if that sort of thing interests you, be
sure to grab a copy of Gray Hair and
Black Iron! It covers effective training
for older lifters in detail.
Back to the "Does it work?" category --
strap in tight -- and here we go!
On January 2, I sent out an email titled
"The Success habit." It covered sensible
progression systems. You can find it right
here at the Dinosaur Training Blog:
http://dinosaurtraining.blogspot.com/2012/01/success-habit.html
Two days ago I received an email from
Rene Ordogne, a hard-charging 60-year old
Dino who's been hitting the iron since he
was 15 years old. As you can see, he read
the January 2 email and started to follow
the progression system I outlined in it --
and he's been doing GREAT on it!
Here's his progress report:
"Brooks, I know you get a lot of emails,
but I felt compelled to share with you the
success I have had with the set and rep
progression you outlined in your Jan. 2
email message to the Dinos.
I have been following this approach, using
two work sets on the following routine,
which was suggested by John Christy in an
issue of Hardgainer magazine. This routine
has given me the specific structure for
volume and progression that I have been
looking for:
Monday
1. Crunches
2. Squats
3. Bench press
4. Lat pulldowns
5. Grip work
Thursday
1. Side bends
2. Deadlifts
3. Barbell press
4. Curls
5. Calf raises
Aerobic work on off days two or three times
per week.
By the way, I am 60 years old, have been
working out since I was 15. I look athletic,
but not heavily developed, but most people
believe I look at least 10 years younger
than I am. I have never really been sick
or injured in my life. Not a bad return
for the effort.
I look forward to staying on this routine
for the rest of the year. I'll let you know
how it goes. Keep up the excellent work.
Rene Ordogne"
Rene -- Thanks for your kind words and your
progress report. Your program looks great,
and with the progression system I outlined,
I'm sure you'll continue to make great gains
throughout the year. Keep us posted!
Yours in strength,
Brooks Kubik
P.S. In other Dino news, I'm buzzing along on
the new John Grimek course. Be sure to look for
the special email with the link to the sales
page for it -- once I send it, you'll have 24
hours to reserve your copy of the course AND
get the TRIPLE BONUS when we fill the orders.
P.S. 2. In the meantime, all of my books and
courses -- and Dinosaur training DVD's -- are
sitting quietly in boxes and on bookshelves
here at Dino HQ -- patiently waiting for
a new home with a hard-charging Dino who
wants the very best in old-school strength
training and muscle building:
http://www.brookskubik.com/products.html
P.S. 3. I mentioned Gray Hair and Black Iron
in today's post. You can grab the little
monster right here:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 4. Thought for the Day: "Muscles are not
made by wishing." -- Bob Hoffman
File this one under the "Does it work?"
category -- and cross-reference it under
the "Here's a good workout to try!"
category.
You might also cross-reference it under
"Good programs for older lifters" -- and
if that sort of thing interests you, be
sure to grab a copy of Gray Hair and
Black Iron! It covers effective training
for older lifters in detail.
Back to the "Does it work?" category --
strap in tight -- and here we go!
On January 2, I sent out an email titled
"The Success habit." It covered sensible
progression systems. You can find it right
here at the Dinosaur Training Blog:
http://dinosaurtraining.blogspot.com/2012/01/success-habit.html
Two days ago I received an email from
Rene Ordogne, a hard-charging 60-year old
Dino who's been hitting the iron since he
was 15 years old. As you can see, he read
the January 2 email and started to follow
the progression system I outlined in it --
and he's been doing GREAT on it!
Here's his progress report:
"Brooks, I know you get a lot of emails,
but I felt compelled to share with you the
success I have had with the set and rep
progression you outlined in your Jan. 2
email message to the Dinos.
I have been following this approach, using
two work sets on the following routine,
which was suggested by John Christy in an
issue of Hardgainer magazine. This routine
has given me the specific structure for
volume and progression that I have been
looking for:
Monday
1. Crunches
2. Squats
3. Bench press
4. Lat pulldowns
5. Grip work
Thursday
1. Side bends
2. Deadlifts
3. Barbell press
4. Curls
5. Calf raises
Aerobic work on off days two or three times
per week.
By the way, I am 60 years old, have been
working out since I was 15. I look athletic,
but not heavily developed, but most people
believe I look at least 10 years younger
than I am. I have never really been sick
or injured in my life. Not a bad return
for the effort.
I look forward to staying on this routine
for the rest of the year. I'll let you know
how it goes. Keep up the excellent work.
Rene Ordogne"
Rene -- Thanks for your kind words and your
progress report. Your program looks great,
and with the progression system I outlined,
I'm sure you'll continue to make great gains
throughout the year. Keep us posted!
Yours in strength,
Brooks Kubik
P.S. In other Dino news, I'm buzzing along on
the new John Grimek course. Be sure to look for
the special email with the link to the sales
page for it -- once I send it, you'll have 24
hours to reserve your copy of the course AND
get the TRIPLE BONUS when we fill the orders.
P.S. 2. In the meantime, all of my books and
courses -- and Dinosaur training DVD's -- are
sitting quietly in boxes and on bookshelves
here at Dino HQ -- patiently waiting for
a new home with a hard-charging Dino who
wants the very best in old-school strength
training and muscle building:
http://www.brookskubik.com/products.html
P.S. 3. I mentioned Gray Hair and Black Iron
in today's post. You can grab the little
monster right here:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 4. Thought for the Day: "Muscles are not
made by wishing." -- Bob Hoffman
A Progress Report for Grimek fans!
Hail to the Dinosaurs!
I'll send an email later today with a training
tip -- but for right now, I need to update you
on my new training course covering John Grimek's
life, lifting and training.
The course is coming along REALLY FAST -- and it's
going to be REALLY GOOD.
I'm doing tons and tons of research for it, and
I'm finding some very interesting material.
One thing that comes through loud and clear is
this: John Grimek was no natural superman. He
started training at age 18, and he weighed all
of 120 pounds soaking wet. At the time, he could
only lift 95 pounds overhead.
In contrast, John Davis pressed 170 pounds the
first time he ever touched a barbell -- and he
was only 15 at the time.
Another striking thing is how much MIS-information
there is about Grimek's training. For example,
many people say that Grimek built himself up on
Mark Berry's breathing squat program. True or
false?
Well, it's sort of true -- but it's also sort of
false.
Or try this: Bob Hoffman always said that Grimek
used The 1001 Exercises to build his remarkable
physique. True or false?
Once again, the answer is a little of both.
Some articles state that Grimek trained every
day -- and some say that he trained three times
a day! True or false?
Once again -- you guessed it -- true in a way,
and false in a way.
It tells me that there's a real need for a course
that tells you how John Grimek REALLY trained. So
I'm very glad I decided to do the course.
Heck, I've been studying this stuff for over 40
years now -- and I'm learning new things as I
put the course together.
You also should know this:
I just finished the sales page for the course,
and we'll put it up on the website as fast as
we can. I'll send a link when it goes live --
so be looking for it -- and when you get it,
take immediate action.
Here's why:
I always offer a new book or course with a pre-
publication special. That lets me know how many
copies to order from the printer.
When I fill the orders, everyone who took
advantage of the pre-publication special gets a
bonus.
In this case, we're going to give you a double
bonus. Why? Because it's John Grimek -- and John
Grimek DESERVES a double bonus!
And I'm even going to do more than that. This time,
I'm going to give a TRIPLE BONUS to everyone who
reserves their copy of the new course on the first
day that the sales page goes live.
So if you order during the pre-publication special,
you get a DOUBLE BONUS -- and if you order on day
number one, you get a TRIPLE BONUS.
Also, if you'd like me to autograph your course,
all you need to do is ask. (Do it in the Special
Instructions section of the on-line order form.)
I'm always honored to autograph a book or course
for you -- but you need to ask. And let me know
who to sign it for -- James or Jim, Mike or
Michael, etc.
If someone else orders the course for you, be
sure they ask for an autograph -- and that they
give me your name.
And no, there's no charge for an autograph --
Grimek never charged anyone for an autograph,
and neither do I.
So that's the update -- and yes, things are
moving forward at warp speed -- and it's gonna
be a great month for Grimek fans!
Yours in strength,
Brooks Kubik
P.S. As I mentioned, the sales page for the
Grimek course will be going live very soon --
hopefully, in a day or two. In the meantime,
all of my other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. Remember -- if you want an autograph on
ANY of my books or courses, all you need to do
is ask!
I'll send an email later today with a training
tip -- but for right now, I need to update you
on my new training course covering John Grimek's
life, lifting and training.
The course is coming along REALLY FAST -- and it's
going to be REALLY GOOD.
I'm doing tons and tons of research for it, and
I'm finding some very interesting material.
One thing that comes through loud and clear is
this: John Grimek was no natural superman. He
started training at age 18, and he weighed all
of 120 pounds soaking wet. At the time, he could
only lift 95 pounds overhead.
In contrast, John Davis pressed 170 pounds the
first time he ever touched a barbell -- and he
was only 15 at the time.
Another striking thing is how much MIS-information
there is about Grimek's training. For example,
many people say that Grimek built himself up on
Mark Berry's breathing squat program. True or
false?
Well, it's sort of true -- but it's also sort of
false.
Or try this: Bob Hoffman always said that Grimek
used The 1001 Exercises to build his remarkable
physique. True or false?
Once again, the answer is a little of both.
Some articles state that Grimek trained every
day -- and some say that he trained three times
a day! True or false?
Once again -- you guessed it -- true in a way,
and false in a way.
It tells me that there's a real need for a course
that tells you how John Grimek REALLY trained. So
I'm very glad I decided to do the course.
Heck, I've been studying this stuff for over 40
years now -- and I'm learning new things as I
put the course together.
You also should know this:
I just finished the sales page for the course,
and we'll put it up on the website as fast as
we can. I'll send a link when it goes live --
so be looking for it -- and when you get it,
take immediate action.
Here's why:
I always offer a new book or course with a pre-
publication special. That lets me know how many
copies to order from the printer.
When I fill the orders, everyone who took
advantage of the pre-publication special gets a
bonus.
In this case, we're going to give you a double
bonus. Why? Because it's John Grimek -- and John
Grimek DESERVES a double bonus!
And I'm even going to do more than that. This time,
I'm going to give a TRIPLE BONUS to everyone who
reserves their copy of the new course on the first
day that the sales page goes live.
So if you order during the pre-publication special,
you get a DOUBLE BONUS -- and if you order on day
number one, you get a TRIPLE BONUS.
Also, if you'd like me to autograph your course,
all you need to do is ask. (Do it in the Special
Instructions section of the on-line order form.)
I'm always honored to autograph a book or course
for you -- but you need to ask. And let me know
who to sign it for -- James or Jim, Mike or
Michael, etc.
If someone else orders the course for you, be
sure they ask for an autograph -- and that they
give me your name.
And no, there's no charge for an autograph --
Grimek never charged anyone for an autograph,
and neither do I.
So that's the update -- and yes, things are
moving forward at warp speed -- and it's gonna
be a great month for Grimek fans!
Yours in strength,
Brooks Kubik
P.S. As I mentioned, the sales page for the
Grimek course will be going live very soon --
hopefully, in a day or two. In the meantime,
all of my other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. Remember -- if you want an autograph on
ANY of my books or courses, all you need to do
is ask!
Questions for Dinos!
Hail to the Dinosaurs!
I thought today would be a good day
to get some feedback from the Dinos.
So let me ask you a couple of questions.
Shoot your answers in by email, and next
week I'll share as many as I can with
your fellow Dinos.
1. What sets and reps have worked best for you
on the squat?
a. 20 rep breathing squats
b. 5 x 5
c. Heavy singles
d. Other (pls describe)
2. Which do you prefer, and why?
a. Barbells
b. Dumbbells
c. Kettlebells
d. Bodyweight training
e. Heavy, awkward objects
f. A combination of things
3. What was the most impressive thing you
ever saw at the gym?
4. What was the goofiest thing (i.e., YouTube
FAIL material) you ever saw at the gym?
5. If you had a chance to train with just ONE
famous strongman, bodybuilder, or lifter, who
would it be, and why?
Okay, that does it. As I said, shoot your answers
in by email -- and I'll share the best ones next
week!
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'm working away like crazy on my new course
about John Grimek's life and lifting -- and the
little monster will be ready soon. In the meantime,
my other books and courses -- and DVD's -- are
available right here:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Strength training is
simultaneously hard work and great fun -- and that's
one of the things that makes it so beneficial."
-- Brooks Kubik
I thought today would be a good day
to get some feedback from the Dinos.
So let me ask you a couple of questions.
Shoot your answers in by email, and next
week I'll share as many as I can with
your fellow Dinos.
1. What sets and reps have worked best for you
on the squat?
a. 20 rep breathing squats
b. 5 x 5
c. Heavy singles
d. Other (pls describe)
2. Which do you prefer, and why?
a. Barbells
b. Dumbbells
c. Kettlebells
d. Bodyweight training
e. Heavy, awkward objects
f. A combination of things
3. What was the most impressive thing you
ever saw at the gym?
4. What was the goofiest thing (i.e., YouTube
FAIL material) you ever saw at the gym?
5. If you had a chance to train with just ONE
famous strongman, bodybuilder, or lifter, who
would it be, and why?
Okay, that does it. As I said, shoot your answers
in by email -- and I'll share the best ones next
week!
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'm working away like crazy on my new course
about John Grimek's life and lifting -- and the
little monster will be ready soon. In the meantime,
my other books and courses -- and DVD's -- are
available right here:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Strength training is
simultaneously hard work and great fun -- and that's
one of the things that makes it so beneficial."
-- Brooks Kubik
Food for Thought
Hail to the Dinosaurs!
About ten years ago, I was on vacation in
Victoria, British Columbia -- an absolutely
beautiful city -- and I visited the Royal BC
Museum.
They have all kinds of great exhibitions,
including many devoted to the First Nations --
the tribes that settled BC long before the
arrival of the Europeans.
Halfway through the First Nations gallery,
I spotted a buckskin shirt with long sleeves
and intricate bead-work. The note on the
display described it as a war-shirt or
ceremonial shirt belonging to a chief or
the son of achief. (Bear with me -- this
was ten years ago, and I'm a bit foggy on
the details.)
There was something about the shirt that
stopped me in my tracks.
Before I tell you what it was, let me explain
that shirts and Brooks have had a long and
difficult relationship. I haven't fit into
off the rack shirts and "normal" sizes for
a long, long time. They don't make them for
a man who carries a lot of muscle mass in the
chest and shoulder girdle.
Even the so-called "athletic cut" stuff doesn't
work. It's designed for guys with wide shoulders
and small waists. That's fine as far as it goes,
but ti doesn't take thickness into account. If
you have big, bulging traps, thick lats, thick
shoulders and thick pecs, the wide cut clothing
won't work worth a darn. And if you go up in
sizes, the shirt fits your shoulders but looks
like a circus tent around your waist.
So it gets tough -- and expensive.
When I worked as a lawyer, I had to buy tailor
made shirts and suits. Pricey as heck, and a
real pain. Unfair, too. Instead of making off
the rack stuff for fat guys and skinny guys,
they should make off the rack stuff for Dinos
(i.e., thick and muscular) and let the fat
guys and the skinny guys pay for the special
order stuff.
But I digress. Back to the war shirt at the
First Nations exhibit.
It would have fit me perfectly.
It was tailor-made for a man with a weightlifter's
physique. You could see that the man who it had
huge, sloping traps -- enormous shoulders -- thick
lats, thick pecs -- and thick, muscular arms. And
it tapered to a trim, squared off midsection. Not
a bodybuilder style "wasp-waist" but a functional
midsection that would support some serious physical
efforts.
It was a body designed for battle -- for hunting --
for long hours of paddling a canoe -- for swinging an
ax -- for swimming -- for wrestling -- for running --
for throwing things -- for dragging, pulling, lifting
and carrying things.
In short, it was a Dinosaur's body.
How did that long-dead warrior develop his body?
I doubt that it was through any form of systematic
exercise -- although it certainly might have been.
Other ancient cultures have practiced various forms
of progressive physical training.
I think it was largely the result of the warrior's
lifestyle -- of his day to day activities. Hunting,
fishing, paddling, swimming, running, wrestling,
swinging an ax, lifting and carrying things.
I also think it was a result of his diet. What did
the First Nations eat?
They ate strength and power foods -- muscle building
foods -- foods that promoted gains in muscle mass
while limiting gains in bodyfat:
1. Wild salmon and other wild fish
2. Fish oil (google "oolichan grease")
3. Wild game
4. Wild shell-fish
5. Small amounts of seasonal vegetables and fruits
(berries)
There was NO sugar, NO alcohol, NO wheat, and NO
potatoes. NO high carb foods of any sort (other than
occasional wild honey of you could get to it before
the bears did). NO super supplements. NO protein
powder. NO metabolic optimizers.
And it worked pretty well. Witness the warrior's
buckskin shirt in the museum.
There's a very interesting documentary about an
entire village of First Nations people at the
northern tip of Vancouver Island, and how they
returned to their ancestral diet for an entire
year -- and the remarkable effect the diet had
on their health and physical condition. You
can read more about it here:
http://www.cbc.ca/thelens/bigfatdiet/grease.html
Very interesting stuff -- and definitely, food for
thought.
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. The top sellers this month are DINOSAUR
BODYWEIGHT TRAINING, CHALK AND SWEAT, DINOSAUR
ARM TRAINING, and THE DINOSAUR TRAINING MILITARY
PRESS AND SHOULDER POWER COURSE. You can find
them right here:
http://www.brookskubik.com/products.html
P.S. 2. If anyone lives in Victoria -- or visits
Victoria -- go to the Royal BC Museum and find
the shirt in the First nations exhibit -- and
make a note of the info and send it to me.
Thanks!
P.S. 3. Thought for the Day: "Whatever you do, give
it everything you have." -- Brooks Kubik
About ten years ago, I was on vacation in
Victoria, British Columbia -- an absolutely
beautiful city -- and I visited the Royal BC
Museum.
They have all kinds of great exhibitions,
including many devoted to the First Nations --
the tribes that settled BC long before the
arrival of the Europeans.
Halfway through the First Nations gallery,
I spotted a buckskin shirt with long sleeves
and intricate bead-work. The note on the
display described it as a war-shirt or
ceremonial shirt belonging to a chief or
the son of achief. (Bear with me -- this
was ten years ago, and I'm a bit foggy on
the details.)
There was something about the shirt that
stopped me in my tracks.
Before I tell you what it was, let me explain
that shirts and Brooks have had a long and
difficult relationship. I haven't fit into
off the rack shirts and "normal" sizes for
a long, long time. They don't make them for
a man who carries a lot of muscle mass in the
chest and shoulder girdle.
Even the so-called "athletic cut" stuff doesn't
work. It's designed for guys with wide shoulders
and small waists. That's fine as far as it goes,
but ti doesn't take thickness into account. If
you have big, bulging traps, thick lats, thick
shoulders and thick pecs, the wide cut clothing
won't work worth a darn. And if you go up in
sizes, the shirt fits your shoulders but looks
like a circus tent around your waist.
So it gets tough -- and expensive.
When I worked as a lawyer, I had to buy tailor
made shirts and suits. Pricey as heck, and a
real pain. Unfair, too. Instead of making off
the rack stuff for fat guys and skinny guys,
they should make off the rack stuff for Dinos
(i.e., thick and muscular) and let the fat
guys and the skinny guys pay for the special
order stuff.
But I digress. Back to the war shirt at the
First Nations exhibit.
It would have fit me perfectly.
It was tailor-made for a man with a weightlifter's
physique. You could see that the man who it had
huge, sloping traps -- enormous shoulders -- thick
lats, thick pecs -- and thick, muscular arms. And
it tapered to a trim, squared off midsection. Not
a bodybuilder style "wasp-waist" but a functional
midsection that would support some serious physical
efforts.
It was a body designed for battle -- for hunting --
for long hours of paddling a canoe -- for swinging an
ax -- for swimming -- for wrestling -- for running --
for throwing things -- for dragging, pulling, lifting
and carrying things.
In short, it was a Dinosaur's body.
How did that long-dead warrior develop his body?
I doubt that it was through any form of systematic
exercise -- although it certainly might have been.
Other ancient cultures have practiced various forms
of progressive physical training.
I think it was largely the result of the warrior's
lifestyle -- of his day to day activities. Hunting,
fishing, paddling, swimming, running, wrestling,
swinging an ax, lifting and carrying things.
I also think it was a result of his diet. What did
the First Nations eat?
They ate strength and power foods -- muscle building
foods -- foods that promoted gains in muscle mass
while limiting gains in bodyfat:
1. Wild salmon and other wild fish
2. Fish oil (google "oolichan grease")
3. Wild game
4. Wild shell-fish
5. Small amounts of seasonal vegetables and fruits
(berries)
There was NO sugar, NO alcohol, NO wheat, and NO
potatoes. NO high carb foods of any sort (other than
occasional wild honey of you could get to it before
the bears did). NO super supplements. NO protein
powder. NO metabolic optimizers.
And it worked pretty well. Witness the warrior's
buckskin shirt in the museum.
There's a very interesting documentary about an
entire village of First Nations people at the
northern tip of Vancouver Island, and how they
returned to their ancestral diet for an entire
year -- and the remarkable effect the diet had
on their health and physical condition. You
can read more about it here:
http://www.cbc.ca/thelens/bigfatdiet/grease.html
Very interesting stuff -- and definitely, food for
thought.
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. The top sellers this month are DINOSAUR
BODYWEIGHT TRAINING, CHALK AND SWEAT, DINOSAUR
ARM TRAINING, and THE DINOSAUR TRAINING MILITARY
PRESS AND SHOULDER POWER COURSE. You can find
them right here:
http://www.brookskubik.com/products.html
P.S. 2. If anyone lives in Victoria -- or visits
Victoria -- go to the Royal BC Museum and find
the shirt in the First nations exhibit -- and
make a note of the info and send it to me.
Thanks!
P.S. 3. Thought for the Day: "Whatever you do, give
it everything you have." -- Brooks Kubik
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