To Squat or Not to Squat? (Part 2)

Hail to the Dinosaurs!

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

1. The October Dinosaur Files

Here's the link for the October issue of
the Dinosaur Files in PDF format:

http://www.brookskubik.com/dinosaurfiles_october2016.html

We're also going to release the little
monster in Kindle format. That should
be ready soon - and I'll send an email
when it's available.

Let me have your feedback on this
month's issue!

2. My New Training Partner!

I went to the local zoo a couple of days
ago and tried to recruit a new lifter.

Check out his photo on my Instagram
account:

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

3. To Squat or Not to Squat (Part 2)

On the training front . . .

We received a ton of feedback from Dinos
around the world in response to yesterday's
email about a Dino who has problems with
the squat but can do Trap Bar deadlifts and
leverage leg presses without pain.

So the question is, does he tough it out and
do squats -- or find an alternative exercise --
or skip any kind of squatting altogether?

Here's what some of you had to say:

1. Not necessary unless he powerlifts!

"I think unless he's planning on competing
in a powerlifting meet, there's no real reason
he absolutely HAS to squat.

That being said, some time rolling around on
a lacrosse ball would probably take care of
that piriformis pain. I know it does for me!"

Jim Arkuszweski

2. Try pause squats.

"I too have long legs. I use an isometric hold
(pause) at the bottom. And I don't go beyond
parallel."

John Bohlig

3. Reduce the weight and work on form!

"I think he should dial back on the weight
progression and  pay more attention to form,
only adding weight to the bar when the desired
reps are completed in perfect form. Isn't that
what Grimek would say?

And those bodyweight squats you teach are no
joke. Have him give the deep knee bends a try."

Adam Schreiner

4.  Find a substitute exercise.

"Although it's one of my favorites the ability
to squat is not the be all and end all. If he can
perform the Trap Bar deadlift, then do that. Ditto
for other variations such as hip belt squats or
front squats. No point in beating yourself up over
it unless like me you compete in powerlifting."

Chris Martin

5. Look for an exercise that does not cause
joint pain.

"To squat or not to squat. Lifting should be a
safe and enjoyable pursuit. It is one thing to put
yourself through a hard workout using good form,
and feel a bit sore a few hours later or the next
day (the kind of muscle soreness you know is
doing you good) -- but if you're doing a
particular exercise and it is causing joint or
orthopedic pain, that's not good.

I would try other exercises that do not cause
joint pain. Trap Bar deadlifts are a great exercise
and really work a lot of muscles.

Dumbbell squats are a great challenge as well,
and a great alternative to the back squat.

Use the exercises that help you get stronger
and improve your health. Discard the exercises
that cause pain and damage your body."

Jim Figurniak

Those are all excellent points, and great advice
for any Dino who has serious trouble doing squats.

A big THANK YOU to everyone who sent in a reply.

We'll cover some more thoughts from your fellow
Dinos tomorrow.

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

Yours in strength,

Brooks Kubik

P.S. Dinosaur Dumbbell Training has plenty of great
exercises -- including some terrific dumbbell squat
variations:

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

P.S. 2. Dinosaur Bodyweight Training will teach you
how to work your legs super hard with old-school
bodyweight exercises:

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

P.S. 3.  My other books and courses are right here
at Dino Headquarters:

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

P.S. 4. Thought for the Day: "Train for today,
tomorrow and 50 years from now." -- Brooks
Kubik

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To Squat or Not to Squat? (Part 1)

Hail to the Dinosaurs!

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

1. The October Dinosaur Files

The October issue of the Dinosaur Files has
been out in PDF format for about two weeks
now - and it's been getting great reviews.

Go here to grab the little monster:

http://www.brookskubik.com/dinosaurfiles_october2016.html

We're almost ready to release the October
issue in Kindle format, so if you prefer
Kindle, it won't be long now.

I'll send a link when the Kindle edition is
ready to go.

Of course, I'm also working on the November
issue of The Dinosaur Files - so yes, things
are busy here at Dino HQ.

2. Speaking of Busy . . .

I wasn't able to send an email yesterday. I
try to send one every weekday, and perhaps
one over the weekend, but yesterday was
impossibly busy. I was up and working on
a non-Dino project at 4:15 in the morning,
and things just got crazier from there.

3.  How to Save Clams on Postage!

International postage rates are really high,
but we can save you lots of clams on postage
charges if you order two or more books or
courses and we ship them together.

We saved one reader 25 clams last week --
and we saved another reader 30 clams. That's
real money -- you can use it to buy
brontosaurus burgers for post workout
nutrition.

For a shipping quote, send us an email and let
us know where you live and what you want. We'll
work it up and get back to you asap.

3.  To Squat or Not to Squat?

As you know from my books and articles, I'm
a huge fan of the squat. It's one of the very
best exercises there is -- and many would rate
it as the very best of all exercises. It certainly
ranks right up there as a strength and mass
builder.

Also, as all Dinos know, it stimulates big gains
in muscle mass throughout the entire body.
That said, there are some trainees who really
cannot do squats -- or cannot do them safely --
or can do them, but need to keep the weight on
the bar to around bodyweight.

For example, I received an email from a
trainee who has:

1. A past shoulder injury that makes it hard to
get the bar into posiiton and hold onto it.

2. Long arms and long legs relative to his torso.

3. Lumbar rotoscoliosis.

And for the record, he's one of our older Dinos --
mid-40's or early 50's, I believe.

He's tried squatting for the first time in a long
time, and over a period of four or five months he
worked up to 113 kg (250 lbs.) for 7 reps --
and then he started to get some pain in the
piriformis muscle -- and stopped squatting.

Now, here's the important part. He does fine
with Trap Bar deadlifts and leverage machine
leg presses.

So what should he do?

Grit his teeth and tough it out and keep on
squatting?

Or stick to the Trap Bar deadlifts and leverage
leg presses?

Or drop the weight and work on his form?

Or try front squats, safety squats or the Dave
Draper Top Squat?

How about bodyweight squats -- or the different
variations of bodyweight squats that I cover in
Dinosaur Bodyweight Training?

Or the dumbbell squats that I cover in Dinosaur
Dumbbell Training?

There are lots of options. Let's talk about some
of them tomorrow. In the meantime, let's hear
from the Dinos. What do YOU think he should
do?

Send an email and let me know. I'll share the
best answers later in the 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 mentioned Dinosaur Bodyweight Training
and Dinosaur Dumbbell Training. Go here to grab
the little monsters:

Dinosaur Bodyweight Training

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

Dinosaur Dumbbell Training

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

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

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

And remember -- send an email and ask for a
shipping quote on multiple item orders.

P.S. 3. Thought for the Day: "Train hard, but train
smart. Remember that you're in it for the long
haul." -- Brooks Kubik

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Seven Strength Training Mistakes that Kill Your Progress!

Hail to the Dinosaurs!

One quick note and then we'll talk training.

1. The October Dinosaur Files

Most of you have already grabbed a copy of
the October Dinosaur Files in PDF format - but
if you haven't here's the link for the little
monster:

http://www.brookskubik.com/dinosaurfiles_october2016.html

And, of course - shoot me an email and
let me know how you like this issue - and
what you'd like to see in future issues!

2. Seven Strength Training Mistakes that
Kill Your Progress!

On the training front, let's talk about mistakes
that trainees make -- mistakes that can ruin
your progress.

1. Over-training.

a. This is the biggie, and it's an insidious mistake
because the more committed you are to your
training, the more likely you are to over-train.

b. As you get older, it becomes easier and easier
to over-train.

c. As you get stronger, it becomes easier and
easier to over-train.

2. Following a program that's too advanced for
your current level of strength and development.

a. This one is also very common, and it always
leads to over-training.

b. Following the training program of the current
top champion will NOT turn you into the champion.

3. Unrealistic expectations.

a. Too many trainees expect overnight miracles, and
when they don't get them, they think that something
is wrong with their training program -- when all they
really need to do is to put in the time it takes to get
good results.

4. Program hopping.

a. Hopping is fine for rabbits and kangaroos. It's bad
for strength training if you hop from program to
program. You need to pick a program and stay with
it long enough to get good results. This usually means
a minimum of six to 12 weeks.

5. A bad diet.

a. A bad diet will sabotage your training efforts. See
Knife, Fork, Muscle for advice about sensible diet and
nutriition for strength training:

http://brookskubik.com/dinosaur_nutrition.html

6. Relying on food supplements to build strength
and muscle -- or to try to make up for a bad diet.
a. This is related to number 5.

b. They call them "supplements" because they are
supposed to supplement a healthy diet -- not
replace it, and not make up for a poor diet.

7. For older trainees -- not adjusting your workouts
to match your age.

a. This one is tough because none of us like to admit
thet we're getting older.

b. See Gray Hair and Black Iron for details on sensible
training for older Dinos:

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

I could probably keep going with many more
mistakes that trainees make -- but seven is
enough for today.

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

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the October issue
of The Dinosaur Files in PDF format:

http://www.brookskubik.com/dinosaurfiles_october2016.html

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

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

P.S. 3. Thought for the Day: "You can't avoid
making mistakes, but you can try to reduce
the number of mistakes you make -- and try
to avoid repeating them." -- Brooks Kubik

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More Tips on Shoulder Health

Hail to the Dinosaurs!

We received a ton of emails from the Dino
Nation in response to yesterday's email
about shoulder health.

I'm going to share a few because they include
some more great tips for keeping your shoulders
healthy and strong.

1. Overhead Presses and DB Benches Work!

"Great advice! I had stiff shoulders for over a
year. Three months ago, I injured my right pec
bending 5/8" rebar and stopped doing bench
presses due to the injury. During that time,
I kept doing overhead presses, and my
shoulders feel MUCH better.

I also emphasized back strength, and have
begun doing dumbbell bench press instead
of barbell bench press, which seems to be
much easier on my shoulders and my
injury. I am already back to the 100's
for 8 reps.

Dustin Jones"

Dustin -- Sorry to hear about the injury, but
it sounds like it taught you some important
things -- and that you're coming back stronger
than ever! Thanks for sharing your findings.

2. When Lowering the Bar Is the Problem

"I agree wholeheartedly with all of your tips
re: shoulder health. In addition, in my case,
I can press overhead without pain as long
as I stay in the proper groove.

However, I cannot find a way to lower the
bar from overhead without pain to my right
shoulder (which gets worse if I try to fight
through it) -- so I have solved the issue by
dropping every press from overhead."

Brian DeLong

Brian -- That's not so unusual for older Dinos.
Thank goodness for bumper plates!

In my own case, I do singles, and lower my
overhead lifts to the shoulders, bending my
legs at the knees a bit to help catch the weight.
From there, I lower the bar to my upper
thighs -- and then to the platform, as if I
were lowering the bar after a deadlift. It's a
three step process. Easier on the bar and on
the platform. And also easy on my body.

If that's not clear, shoot me an email and
I'll try to explain it in more detail.

3. A Tip for Narrow Grip Benches

"I feel you should add that full range narrow
grip benches are no different than a deep dip.
I coach narrow grip benches for everyone but
limit the range to a three board. I'm not a huge
board guy, but they serve a great purpose here."

Chris Clark

Chris -- That's a good tip for anyone with a
training partner who can help with the board.
In most cases, it's the last bit of ROM that can
cause problems in any exercise. Thanks for
the idea.

4. Try Bodyweight Training

Tons of readers emailed to note that they got
great results from the push-up and hand-stand
push-up variations in Dinosaur Bodyweight
Training -- and that they helped balance their
upper body development with the pull-up
variations in the book. They're right -- those
can really help.

5. Dumbbells, Dumbbells, Dumbbells!

We also had MANY Dinos report that their
shoulders improved when they switched from
barbell presses to dumbbell presses. That's
always been one of the benefits of dumbbell
work, and it's one of the reasons so many
of the old-timers (such as John Grimek) used
dumbbell presses almost exclusively as they
grew older.

So there you go -- more tips for protecting,
preserving and strengthening your shoulders!

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. Go here to grab Dinosaur Bodyweight Training
and Dinosaur Dumbbell Training:

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

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

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

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

P.S. 3. Thought for the Day: "Train hard, but 
train smart. You're in it for the long haul."
-- Brooks Kubik

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

Seven Tips for Healthy Shoulders

Hail to the Dinosaurs!

I've been getting a lot of questions about
shoulder issues -- dings, dents, exercises
that help, exercises that hurt, and possible
work-arounds.

So I thought I'd cover some of the key points
in one email. For more on the topic, see Gray
Hair and Black Iron and The Dinosaur Training
Military Press and Shoulder Power Course.

1. Use light Indian clubs every day.

Light Indian clubs -- not heavy ones! Five or
ten minutes of light club work is great for
shoulder health -- especially if you work at
a computer or keyboard all day long.

I got this tip directly from Tommy Kono, so
I think of it as "gold medal" training advice.

I use my Indian clubs every day, and it
really helps -- as in, it keeps me squat
snatching at close to 60 years of age.

Get your clubs from John Wood:

http://www.oldtimestrongman.com/products/classic-wooden-indian-clubs

2. Focus on overhead pressing.

Focus on overhead pressing rather than bench
pressing. Bench pressing is much harder on the
shoulders. Old-time lifters had fewer shoulder
problems than modern lifters, in part because
they did lots of overhead work and very little
bench pressing or similar movements.

3. Avoid the "stretch."

If you do dumbbell bench presses, dips or
other movements where you can go really
low and "stretch" the chest and shoulders,
be very careful -- and DON"T over-do the
stretch. That's where many shoulder injuries
happen.

4. Skip those McDonald Bar bench presses.

Bench press superstar Mike McDonald used a
special bench press bar in training. It allowed
a greater range of movement, i.e, a deep
stretch at the bottom. Don't do these --
they can hurt you. See point no. 3 above.

5. Stop doing the press behind neck.

This is a tough one for many of us, because
we grew up reading about Reg Park ramming
300 pounds overhead in the press behind neck.
The problem is, for many of us, the press behind
neck leads to shoulder problems. Military presses,
push presses and dumbbell presses are much
easier on the shoulders.

6. No machines!

Pullover machines and pec decs are certified
shoulder destroyers. This is especially true if
you "go for the stretch" when you do them.

7. No flies or pullovers.

Flies or pullovers can also lead to shoulder
problems. They're not very effective muscle
builders in any event, so why do them?

Note: I am referring to heavy pullovers.

Light, breathing pullovers after a set of
squats are okay because you use a very
light weight when you do them.

So there you have it -- seven tips for shoulder
health. I hope they help -- and I hope you keep
your shoulders healthy and strong for a very,
very long time.

See the links below for some Dino books and
courses that will help you build plenty of
strength and muscle while avoiding those
unnecessary dings and dents.

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. Gray Hair and Black Iron covers training for
older Dinos -- and if you're age 40 or older, you
need this book. It will help you enormously:

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

P.S. 2. Dinosaur Training Secrets, Vol. 1, and the
Dinosaur Training Military Press and Shoulder
Power Course are available in your choice of
hard-copy or Kindle e-book:

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

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

http://www.brookskubik.com/dinosaur_secrets_01.html

P.S. 3. Thought for the Day: "Shoulders are like knees.
You only have two of them, so take care of them."
-- Brooks Kubik

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Old School Diet and Nutrition Secrets

Hail to the Dinosaurs!

The other day I was thinking about
how amazingly strong so many old-
timers were -- at relatively light
bodyweights.

For example, Tony Terlazzo weighed 148
pounds and military pressed 260 pounds.

That's 112 pounds over his own bodyweight --
in the military press -- in official competition --
with three eagle-eyed judges watching the lift.

And since this was back in the early 1940's,
we know that it was a drug-free lift. No
roidskies. 100 percent natural.

Now, just to be clear -- there are very few men
of any bodyweight who can military press 260
pounds -- and most who can weigh MUCH MORE
than Tony Terlazzo weighed.

And Terlazzo was not alone in being super strong
in comparison to his bodyweight. There were many
old-timers who were super strong at fairly light
bodyweights.

I have a theory about this. I believe that the
old-timers flourished on a diet of natural,
chemical-free foods. What we would now
call organic foods.

They ate meat, eggs and vegetables.

The dessert of choice was fresh fruit.

The vegetables and fruit were fresh -- and
often came straight from the garden or
direct from a local farmer.

They enjoyed healthy, nutritious home-cooked
meals.

There were no "convenience" foods. No "fast"
foods.

They ate far less refined food than we eat
today.

They consumed far less in the way of
chemicals, additives, emulsifiers, and
other chemicals and artificial
ingredients.

There were no GMO's in their food.

There were no antibiotics in their food.

They ate little or no sugar.

They avoided high carbohydrate foods.

They avoided deep-fried foods.

They didn't stuff themselves with corn, soy,
and vegetable oils, as so many do in  the
modern world.

Many of them were first or second generation
immigrants.  Their families came from rural
Europe. They were used to simple foods and
simple meals, and that's what they grew up
eating.

And as a result, they grew up lean and strong
and muscular.

When they became interested in weightlifting
and weight training, they quickly built plenty
of lean, powerful muscle.

It was the perfect combination of strength
training and diet.

I cover this kind of diet and nutrition program
in Knife, Fork, Muscle. Readers have called it
the best book ever written about real world,
no-nonsense diet and nutrition for strength
training and muscle building.

I agree, but I wrote the book, so I'm biased.

But I do know this. If you want to build the
kind of pound-for-pound strength and power
that Tony Terlazzo had, you need to train
right and you need to eat right. And an
old-school diet and nutrition program
will help you enormously.

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. Go here to grab your copy of Knife, Fork,
Muscle:

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

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

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

P.S. 3. Thought for the Day: "For great results,
you need to train right and eat right." -- Brooks
Kubik

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Some Thoughts on Total Body Workouts

Hail to the Dinosaurs!

One quick note and then we'll talk iron.

1. The October Dinosaur Files

Is available in PDF - and it's a terrific issue.

Go here to grab the little monster:

http://www.brookskubik.com/dinosaurfiles_october2016.html

After you read this month's issue, shoot
me an email and let me know how you
like it!

2. Some Thoughts on Total Body
Workouts

On the training front, I'm getting a ton of
questions from Dinos about doing total body
workouts two or three times a week.

By total body, they mean five to ten different
exercises, including squats, deadlifts, and upper
body exercises in each workout.

"Would it work?" they ask.

And the answer is -- it depends.

Total body workouts are great for beginners.
It lets them do the same exercises often enough
to learn how to perform them properly and
efficiently. And beginners are not strong enough
to outrun their recovery ability with a total
body session. So for beginners, a total body
workout is an excellent idea.

For intermediates and advanced trainees, things
are different.

Intermediate and advanced trainees are strong
enough to handle weights that are so heavy that
it becomes very difficult to recover from a total
body workout.

You also have the problem of doing more sets
as you grow stronger -- because you need to
do more progressively heavier warm-up sets to
get to your working weight -- and that means
the workout grows longer and longer.

As I've often noted, I hit a plateau in my 20's
where I could not gain an ounce of muscle or
add any weight to the bar no matter how hard
I tried.

At the time, I was doing a nine exercise total
body workout three times a week. I did 5 x 5
on almost all of the exercises. And I did squats
and deadlifts in every workout -- which really
over-trained my lower back.

I switched to abbreviated training and a divided
workout schedule, and made enormous progress,
both in strength and muscle mass.

I cover the details in Strength, Muscle and Power
and in Dinosaur Training Secrets, Vol. 1, Exercises,
Workouts and Training Programs. If you're thinking
about a total body workout, you ought to give them
a read. What you learn might save you years of
wasted training.

By the way, let me mention that the vast majority
(if not all) of our older Dinos use the divided
workout system and abbreviated programs.
It lets them maximize their recovery - and
recovery is critical as you get older. See each
issue of The Dinosaur Files for reports from
your fellow Dinos on what works for them.

Also, let me remind everyone that divided
workouts are NOT a conventional five or
six day per week split routine. It's exactly
what it sounds like. You take your total
body program and divide your exercises
into two or three workouts - and you hit
each workout once a week - and you train
a total of 3x per week.

No, it's not "a lot" of training - and that's
the point. It's the RIGHT amount of training
to build strength and muscle.

And after all, that's the goal.

Building strength and muscle.

Not logging endless hours of gym time.

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. Go here to grab Strength, Muscle and Power:

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

P.S. 2. For Dinosaur Training Secrets, Vol. 1, go here:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_01.html

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

PDF

See the list of PDF books and courses at our
products page (listed below in P.S. 3.)

P.S. 3. My other books and courses are right
here at Dino Headquarters:

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

P.S. 4. Thought for the Day: "What works best in your
training will change over time. That often takes a long
time to understand." -- Brooks Kubik

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