Hail to the Dinosaurs!
I just finished an interview on
SuperHuman Radio. It was scheduled
at the last minute so I wasn't able
to give the Dinos advance notice.
But if you missed the live broadcast,
you can listen to it later in the SHR
archives.
We covered a topic that I've been
promoting for around 20 years:
ABBREVIATED STRENGTH TRAINING.
Carl Lanore, who runs SHR, has been
getting great results with short, hard,
heavy workouts. In fact, he's been doing
so well on this kind of training that when
another guest cancelled at the last minute,
he called and asked if I'd talk about it
on today's show -- and naturally, I agreed
to do so.
We called the show COUNTER INTUITIVE
TRAINING -- because everything thinks the
more you train, the better you do.
Not so.
In fact, the vast majority of trainees would
improve their results by reducing their workout
by 50 percent.
That's right -- 50 percent.
Most people spend the vast majority of their
training time on things that are unproductive
at best and counter-productive at worst. The
vast majority of what they do is simply wasted
effort.
They use the wrong exercises.
They do too many sets and too many reps.
They don't use good form.
They don't train hard enough and heavy enough.
They train for a pump instead of training for
strength.
They do more and more work -- and get less and
less in the way of results.
In contrast, Dinos get BETTER results with LESS
work than the typical trainee.
If you're a regular reader, you know what I'm
talking about -- and if you've given it a try,
you already know that short, hard, heavy
workouts -- Dino style abbreviated training --
will give you GREAT results.
If you're a new reader, or if you've been
skeptical, then you owe it to yourself to
read up on abbreviated training -- and to
give it a try. See for yourself. Experience
the power of abbreviated workouts.
Obviously, I can't give you all of the details
in an email message -- and the details are
important. I cover abbreviated training in
Dinosaur Training -- in Strength, Muscle and
Power -- in Gray Hair and Black Iron -- and
in Chalk and Sweat -- and I apply the principles
of abbreviated workouts to bodyweight training
in Dinosaur Bodyweight Training. You can find
all of them at the usual spot:
http://www.brookskubik.com/products.html
And no, I didn't invent abbreviated training --
but I sure am glad I found out about it -- and
I'm even more glad I decided to give it a try!
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. We have a three way tie for the most popular
book or course of the year -- it's between these
little monsters -- and all of them teach you how
to train short, hard, and fast for GREAT results:
http://www.brookskubik.com/militarypress_course.html
http://www.brookskubik.com/dinosaur_armtraining.html
http://www.brookskubik.com/dinosaur_bodyweight.html
Ultra-Abbreviated Workouts for Strength, Muscle and Power!
Hail to the Dinosaurs!
Many years ago, a man named William Boone
trained in his back-yard in Louisiana --
and became one of the very strongest men
in the entire world.
Boone had a unique approach to his workouts.
He followed what I refer to as ultra-
abbreviated training programs.
One exercise workouts.
Yes, you read that correctly. And it's not a
typo.
William Boone performed ONE exercise in his
workouts.
At one time, he specialized on the bent press
and worked up to 300 pounds in the one arm
lift -- which ranked him as one of the
greatest bent pressers of all time.
Later, he specialized on the deadlift -- and
worked up to 700 pounds, which was a world
record at the time).
And still later, he specialized on the push
press and the jerk (taking the bar from squat
stands), and worked up to 420 pounds. At the
time, the world record in the clean and jerk
was just over 400 pounds,so Boone was handling
some pretty heavy iron!
Many would scoff at the idea of a one-exercise
workout -- but look what it did for William
Boone!
In my own training, I often perform one exercise
workouts. I usually rotate between two or three
different workouts, hitting one on Tuesday, one
on Thursday and one on Sunday. That allows me to
specialize on several different movements at the
same time.
It works great. In every workout, I give 100% of
my strength and power to ONE exercise. I start
light, warm-up well, and work up to a heavy
weight -- and really hammer it. Then I rest,
and in my next workout, I do the same thing with
a different exercise.
There are many examples of one-exercise workouts.
Here's a good one for all-around strength and
power:
Tues
Squat or front squat
Thurs
Clean and press
Sun
Deadlift or Trap Bar deadlift
Now, that may not look like much, but think about
this: If you were to follow that program and work
hard and heavy and add 100 pound to your squat,
100 pounds to your deadlift, and 40 or 50 pounds
to your clean and press, think how much bigger and
stronger you'd be.
A one exercise program -- an ultra-abbreviated
training program -- can get you there -- FAST.
Look what it did for William Boone!
You can learn more about one exercise workouts
and other ultra-abbreviated training programs in
STRENGTH, MUSCLE AND POWER -- which just happens
to be one of the most popular books we offer here
at Dinosaur Headquarters:
http://www.brookskubik.com/strength_muscle_power.html
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. My other Dinosaur Training books, courses and
DVD's are available right here:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "It's not about how much
you do -- it's about how you do it." -- Brooks Kubik
Many years ago, a man named William Boone
trained in his back-yard in Louisiana --
and became one of the very strongest men
in the entire world.
Boone had a unique approach to his workouts.
He followed what I refer to as ultra-
abbreviated training programs.
One exercise workouts.
Yes, you read that correctly. And it's not a
typo.
William Boone performed ONE exercise in his
workouts.
At one time, he specialized on the bent press
and worked up to 300 pounds in the one arm
lift -- which ranked him as one of the
greatest bent pressers of all time.
Later, he specialized on the deadlift -- and
worked up to 700 pounds, which was a world
record at the time).
And still later, he specialized on the push
press and the jerk (taking the bar from squat
stands), and worked up to 420 pounds. At the
time, the world record in the clean and jerk
was just over 400 pounds,so Boone was handling
some pretty heavy iron!
Many would scoff at the idea of a one-exercise
workout -- but look what it did for William
Boone!
In my own training, I often perform one exercise
workouts. I usually rotate between two or three
different workouts, hitting one on Tuesday, one
on Thursday and one on Sunday. That allows me to
specialize on several different movements at the
same time.
It works great. In every workout, I give 100% of
my strength and power to ONE exercise. I start
light, warm-up well, and work up to a heavy
weight -- and really hammer it. Then I rest,
and in my next workout, I do the same thing with
a different exercise.
There are many examples of one-exercise workouts.
Here's a good one for all-around strength and
power:
Tues
Squat or front squat
Thurs
Clean and press
Sun
Deadlift or Trap Bar deadlift
Now, that may not look like much, but think about
this: If you were to follow that program and work
hard and heavy and add 100 pound to your squat,
100 pounds to your deadlift, and 40 or 50 pounds
to your clean and press, think how much bigger and
stronger you'd be.
A one exercise program -- an ultra-abbreviated
training program -- can get you there -- FAST.
Look what it did for William Boone!
You can learn more about one exercise workouts
and other ultra-abbreviated training programs in
STRENGTH, MUSCLE AND POWER -- which just happens
to be one of the most popular books we offer here
at Dinosaur Headquarters:
http://www.brookskubik.com/strength_muscle_power.html
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. My other Dinosaur Training books, courses and
DVD's are available right here:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "It's not about how much
you do -- it's about how you do it." -- Brooks Kubik
One of My Favorite Training Programs!
Hail to the Dinosaurs!
One of my all-time favorite training routines
came from an article by Bradley J. Steiner. It
appeared in Peary Rader's old IronMan magazine
way back in 1970 or so.
You trained three times per week, using the same
workout every time you trained. Today, I'd modify
that suggestion for older guys and for the more
advanced trainees, who would do better on a
divided workout schedule. (I'll give an example
later on.)
On everything other than your warm-up exercise
and your gut work, you did 5 x 5. Two progressively
heavier warmup sets and 3 working sets.If you
prefer another variation of 5 x 5, such as four
progressively heavier warmup sets and one working
set, go for it.
Steiner's program consisted of the following
exercises:
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Any overhead pressing exercise of your choice
(military press, dumbbell press or press behind
neck) 5 x 5
Note: Steiner preferred the press behind neck. I'd
stay away from it -- it's pretty hard on your
shoulders, especially if you're an older lifter.
For those who can do handstand pushups, handstand
pushups are another option. See Dinosaur Bodyweight
Training for handstand pushup progressions and
training tips.
3. Squats 5 x 5
Note: You can do back squats or front squats. Steiner
preferred parallel squats, which was standard advice
back in the 60's and 70's. I did them that way when
I was younger, but today I prefer full squats (usually
front squats). It's up to you.
Older lifters with bad knees can try Trap Bar deadlifts
in place of squats.
4. Bench press 5 x 5
Note: You can do these with barbells or dumbbells --
or with one dumbbell (one arm at a time). You also
can do incline barbell or dumbbell presses, or one
arm incline dumbbell presses. The dumbbells are safer
if you train alone without a spotter or a power
rack. Another option if you train alone is to perform
pushups, with or without extra weight on your back.
5. Barbell bent-over rowing 5 x 5
Note: If you prefer, do one arm dumbbell rowing or do
any form of pull-up. The pull-up progressions in
Dinosaur Bodyweight Training will build an enormous
upper body and tons of strength.
6. Stiff legged deadlifts 5 x 5
Note: Bent legged deadlifts also work well, and so
do Trap Bar deadlifts -- or stiff legged deadlifts with
the Trap Bar. Those who prefer power cleans, high pulls
or power snatches should feel free to do them -- but if
you do, drop the reps to two or three per set, and do
these earlier in the program (before the squats).
7. Finish up with a couple of sets of gut work.
Note: I'd suggest finishing up with gut work, grip work
and neck work. two or three sets of each.
As I mentioned, you can divide the program into two
or three workouts, with a day of rest between each
workout. For example:
Mon
1. Warm-up with prone hyperextensions 2 x 10 -1 5
2. Press 5 x 5
3. Squat 5 x 5
4. Gut work 2 x 10 - 15
Wed
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Bench press or incline press 5 x 5
3. Pull-ups 5 x 5
4. Grip work of your choice 2 to 5 sets, reps will
vary depending on the exercise(s) you do
Fri
1. Warmup with prone hyperextensions 2 x 10 - 15
2. Bent legged deadlifts 5 x 5 or clean grip high
pulls 5 x 3
3. Neck work with head-strap 2 or 3 x 10 - 15
4. Gut work of your choice 2 x 10 - 15
So there you have it -- a truly outstanding and
effective old-school training program -- that will
build strength, power and muscle so fast you'll
shock yourself. Give it a try and let me know how
it works for you!
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. For more strength training and muscle building
workouts, grab any or all of the following books and
courses:
1. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
2. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
3. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
4. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
5. Dinosaur Arm Training
http://www.brookskubik.com/dinosaur_armtraining.html
6. The Dinosaur Military Press and Shoulder Power
Course
http://www.brookskubik.com/militarypress_course.html
7. History's Strongest Men and How They Trained, Vol. I,
Doug Hepburn
http://www.brookskubik.com/doug_hepburn.html
8. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
Thought for the Day: "If it worked for Grimek, it will
work for YOU!" -- Brooks Kubik
One of my all-time favorite training routines
came from an article by Bradley J. Steiner. It
appeared in Peary Rader's old IronMan magazine
way back in 1970 or so.
You trained three times per week, using the same
workout every time you trained. Today, I'd modify
that suggestion for older guys and for the more
advanced trainees, who would do better on a
divided workout schedule. (I'll give an example
later on.)
On everything other than your warm-up exercise
and your gut work, you did 5 x 5. Two progressively
heavier warmup sets and 3 working sets.If you
prefer another variation of 5 x 5, such as four
progressively heavier warmup sets and one working
set, go for it.
Steiner's program consisted of the following
exercises:
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Any overhead pressing exercise of your choice
(military press, dumbbell press or press behind
neck) 5 x 5
Note: Steiner preferred the press behind neck. I'd
stay away from it -- it's pretty hard on your
shoulders, especially if you're an older lifter.
For those who can do handstand pushups, handstand
pushups are another option. See Dinosaur Bodyweight
Training for handstand pushup progressions and
training tips.
3. Squats 5 x 5
Note: You can do back squats or front squats. Steiner
preferred parallel squats, which was standard advice
back in the 60's and 70's. I did them that way when
I was younger, but today I prefer full squats (usually
front squats). It's up to you.
Older lifters with bad knees can try Trap Bar deadlifts
in place of squats.
4. Bench press 5 x 5
Note: You can do these with barbells or dumbbells --
or with one dumbbell (one arm at a time). You also
can do incline barbell or dumbbell presses, or one
arm incline dumbbell presses. The dumbbells are safer
if you train alone without a spotter or a power
rack. Another option if you train alone is to perform
pushups, with or without extra weight on your back.
5. Barbell bent-over rowing 5 x 5
Note: If you prefer, do one arm dumbbell rowing or do
any form of pull-up. The pull-up progressions in
Dinosaur Bodyweight Training will build an enormous
upper body and tons of strength.
6. Stiff legged deadlifts 5 x 5
Note: Bent legged deadlifts also work well, and so
do Trap Bar deadlifts -- or stiff legged deadlifts with
the Trap Bar. Those who prefer power cleans, high pulls
or power snatches should feel free to do them -- but if
you do, drop the reps to two or three per set, and do
these earlier in the program (before the squats).
7. Finish up with a couple of sets of gut work.
Note: I'd suggest finishing up with gut work, grip work
and neck work. two or three sets of each.
As I mentioned, you can divide the program into two
or three workouts, with a day of rest between each
workout. For example:
Mon
1. Warm-up with prone hyperextensions 2 x 10 -1 5
2. Press 5 x 5
3. Squat 5 x 5
4. Gut work 2 x 10 - 15
Wed
1. Warm-up with prone hyperextensions 2 x 10 - 15
2. Bench press or incline press 5 x 5
3. Pull-ups 5 x 5
4. Grip work of your choice 2 to 5 sets, reps will
vary depending on the exercise(s) you do
Fri
1. Warmup with prone hyperextensions 2 x 10 - 15
2. Bent legged deadlifts 5 x 5 or clean grip high
pulls 5 x 3
3. Neck work with head-strap 2 or 3 x 10 - 15
4. Gut work of your choice 2 x 10 - 15
So there you have it -- a truly outstanding and
effective old-school training program -- that will
build strength, power and muscle so fast you'll
shock yourself. Give it a try and let me know how
it works for you!
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. For more strength training and muscle building
workouts, grab any or all of the following books and
courses:
1. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
2. Dinosaur Training: Lost Secrets of Strength and
Development
http://www.brookskubik.com/dinosaur_training.html
3. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
4. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
5. Dinosaur Arm Training
http://www.brookskubik.com/dinosaur_armtraining.html
6. The Dinosaur Military Press and Shoulder Power
Course
http://www.brookskubik.com/militarypress_course.html
7. History's Strongest Men and How They Trained, Vol. I,
Doug Hepburn
http://www.brookskubik.com/doug_hepburn.html
8. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
Thought for the Day: "If it worked for Grimek, it will
work for YOU!" -- Brooks Kubik
Get Them Started The Right Way!
Hail to the Dinosaurs!
I published DINOSAUR TRAINING way back in 1996,
so I've been doing this for a long time now.
One of the great things about having been in the
strength and muscle business for so many years is
that readers from the early days are now fathers
and grandfathers -- which means they're starting
to teach their sons and daughters -- or grandsons
and granddaughters -- how to train.
That's pretty cool. It's a classic example of
passing the torch (or rather, the barbell) to the
next generation. And it's great to see some
youngsters who are training the right way --
Dino style -- instead of the mass market muscle
media way.
If you're starting to train your son or daughter,
grandson or granddaughter -- or any other newbie,
let me offer some tips:
1. Teach by example. You can't just tell them what
to do, you have to show them. Which means YOU have
to keep up with your training.
1A. Note: The workouts in GRAY HAIR AND BLACK IRON
are great for older lifters, but easily adaptable to
youngsters who want to train with you -- especially
the lugging and loading drills!
2. Make it fun. Dino style strength training is
hard work -- but it's FUN! What could be better
than training with dad (or granddad) and doing
stuff like lifting rocks, sandbags and barrels --
using thick handled barbells and dumbbells --
using lots of different grip blasters -- and
doing exercises like squats and deadlifts where
you can pack some serious weight on the bar
instead of doing endless sets of bunny blaster
curls like all of your friends do?
3. Make it progressive. Start light and easy, let
the kid build some confidence, and gradually let
him (or her) add reps -- and then add weight to
the bar.
4. Include bodyweight training. It's perfect for
getting started on the right foot. See DINOSAUR
BODYWEIGHT TRAINING for details.
5. Combat the mass market muscle media nonsense
by setting a good example AND by pointing the
newbie to books and courses that give them good
old-fashioned, no-nonsense strength training
and muscle building instruction. If they read
the GOOD STUFF at an early age, it will make
an impression -- and they'll train the right
way for the rest of their lives.
5A. CHALK AND SWEAT is an excellent first book
for beginners. For guys who have been training for
awhile, start with DINOSAUR TRAINING.
6. Teach them about the great strongmen of the
past. It's important that they have role models
from the pre-drug era. That's one of the reasons
I cover the old-timers in my books and courses.
It's also one of the reasons I started the LEGACY
OF IRON series, and why I wrote BLACK IRON: THE
JOHN DAVIS STORY. If your son or grandson is
going to be the next John Grimek, the next Steve
Stanko, or the next John Davis, he has to begin
by knowing who they were, what they did and how
they trained.
7. Teach perfect form. Get them started doing
every rep of every exercise in letter perfect
form. Don't worry about weight at first -- focus
on form. That's absolutely the most important
thing for a beginner -- and as "the Coach"
teaching your beginner to lift in perfect form
is one of your most important jobs!
I hope that helps -- and I hope that you and your
beginner have great fun training together -- and
that you both achieve outstanding success.
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. All of the books and courses mentioned in
this message are available at Dinosaur Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. If you order a book or course and you want
me to autograph it for you, include a note in the
Special Instructions section of the on-line order
form -- and give me the name to use when I autograph
it (Mike or Michael, Bob or Robert, etc.). There's
no charge for autographs, and it makes a book or
course extra-special.
P.S. 3. Thought for the Day: "Start them young, and
grow them strong!" -- Brooks Kubik
I published DINOSAUR TRAINING way back in 1996,
so I've been doing this for a long time now.
One of the great things about having been in the
strength and muscle business for so many years is
that readers from the early days are now fathers
and grandfathers -- which means they're starting
to teach their sons and daughters -- or grandsons
and granddaughters -- how to train.
That's pretty cool. It's a classic example of
passing the torch (or rather, the barbell) to the
next generation. And it's great to see some
youngsters who are training the right way --
Dino style -- instead of the mass market muscle
media way.
If you're starting to train your son or daughter,
grandson or granddaughter -- or any other newbie,
let me offer some tips:
1. Teach by example. You can't just tell them what
to do, you have to show them. Which means YOU have
to keep up with your training.
1A. Note: The workouts in GRAY HAIR AND BLACK IRON
are great for older lifters, but easily adaptable to
youngsters who want to train with you -- especially
the lugging and loading drills!
2. Make it fun. Dino style strength training is
hard work -- but it's FUN! What could be better
than training with dad (or granddad) and doing
stuff like lifting rocks, sandbags and barrels --
using thick handled barbells and dumbbells --
using lots of different grip blasters -- and
doing exercises like squats and deadlifts where
you can pack some serious weight on the bar
instead of doing endless sets of bunny blaster
curls like all of your friends do?
3. Make it progressive. Start light and easy, let
the kid build some confidence, and gradually let
him (or her) add reps -- and then add weight to
the bar.
4. Include bodyweight training. It's perfect for
getting started on the right foot. See DINOSAUR
BODYWEIGHT TRAINING for details.
5. Combat the mass market muscle media nonsense
by setting a good example AND by pointing the
newbie to books and courses that give them good
old-fashioned, no-nonsense strength training
and muscle building instruction. If they read
the GOOD STUFF at an early age, it will make
an impression -- and they'll train the right
way for the rest of their lives.
5A. CHALK AND SWEAT is an excellent first book
for beginners. For guys who have been training for
awhile, start with DINOSAUR TRAINING.
6. Teach them about the great strongmen of the
past. It's important that they have role models
from the pre-drug era. That's one of the reasons
I cover the old-timers in my books and courses.
It's also one of the reasons I started the LEGACY
OF IRON series, and why I wrote BLACK IRON: THE
JOHN DAVIS STORY. If your son or grandson is
going to be the next John Grimek, the next Steve
Stanko, or the next John Davis, he has to begin
by knowing who they were, what they did and how
they trained.
7. Teach perfect form. Get them started doing
every rep of every exercise in letter perfect
form. Don't worry about weight at first -- focus
on form. That's absolutely the most important
thing for a beginner -- and as "the Coach"
teaching your beginner to lift in perfect form
is one of your most important jobs!
I hope that helps -- and I hope that you and your
beginner have great fun training together -- and
that you both achieve outstanding success.
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. All of the books and courses mentioned in
this message are available at Dinosaur Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. If you order a book or course and you want
me to autograph it for you, include a note in the
Special Instructions section of the on-line order
form -- and give me the name to use when I autograph
it (Mike or Michael, Bob or Robert, etc.). There's
no charge for autographs, and it makes a book or
course extra-special.
P.S. 3. Thought for the Day: "Start them young, and
grow them strong!" -- Brooks Kubik
Impressive Stuff that Dinos Do!
Hail to the Dinosaurs!
I read something ages ago about a top strength
coach. I think he coached an NFL team -- or
perhaps a top college team. As I said, it was
ages ago, and I just don't remember. Nor do
I remember his name.
But I remember someone noting that this man
not only knew his stuff, he still did it. He
still trained. And he was in his mid-50's.
And although he may not have been out-lifting
his 20-something athletes, he was doing
something pretty impressive.
He was doing full squat snatches.
And as anyone who's ever tried to do a squat
snatch can tell you, they require strength,
power, speed, timing, coordination, balance,
flexibility, mobility, and athleticism.
So when the 55 year old strength coach gets
out on the platform and hits some squat
snatches, that's impressive. It doesn't have
to be a World record weight. Just doing them
is impressive.
I've always remembered that. It's one of the
things I think about when I go out to the
garage and do my Olympic lifting workouts.
And it made me think about other things that
people do that come under the "It's Impressive!"
category.
So I started a list of Impressive Stuff that
Dinos Do. Here it is. See if you spot yourself
on it:
1. Squats. (Heavy. Sets and reps of your choice.)
2. Deadlifts. (Heavy. Sets and reps of your choice.)
3. The clean and press. (barbell, dumbbells, sandbags,
barrels or whatever.)
4. Arms-only rope climbing.
5. Any of the advanced workouts in Dinosaur
Bodyweight Training.
6. Heavy dumbbell training. (Emphasis on heavy.)
7. Thick bar training.
8. The farmer's walk.
9. Finishers.
10. Keeping at it after age 40 -- or 50 -- or
60.
11. Teaching your children how to train.
12. Teaching your grandchildren how to train.
13. Learning new stuff to do -- whatever your age.
14. Using the same barbell at age 60 that you used
at age 12.
15. Entering your first powerlifting, weightlifting
or strongman comp.
16. Saying "no" to the roidskies.
17. Dropping 30 pounds and four inches off your gut
because you know it's good for your health.
18. Doing weight work AND some kind of conditioning
work because you know they BOTH do good things for
you.
19. Growing as much of your own food as possible.
20. Having the greatest workout of your entire life
and NOT posting about it on Facebook.
There are many more -- send in your ideas and I'll
post the best ones!
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. If you want to move into the "It's Impressive"
category, start with the books, courses and DVD's
at the Dinosaur Training site. They'll get you there
faster than anything else:
http://www.brookskubik.com/products.html
P.S. 2. I love the Post Office, but there's no sense
in paying extra clams for s&h. Order two or three
books or courses (or DVD's) at one time, and save
some serious wampum.
P.S. 3. Thought for the Day: "If people spent more
time making an effort, they'd spend less time making
excuses." -- Brooks Kubik
I read something ages ago about a top strength
coach. I think he coached an NFL team -- or
perhaps a top college team. As I said, it was
ages ago, and I just don't remember. Nor do
I remember his name.
But I remember someone noting that this man
not only knew his stuff, he still did it. He
still trained. And he was in his mid-50's.
And although he may not have been out-lifting
his 20-something athletes, he was doing
something pretty impressive.
He was doing full squat snatches.
And as anyone who's ever tried to do a squat
snatch can tell you, they require strength,
power, speed, timing, coordination, balance,
flexibility, mobility, and athleticism.
So when the 55 year old strength coach gets
out on the platform and hits some squat
snatches, that's impressive. It doesn't have
to be a World record weight. Just doing them
is impressive.
I've always remembered that. It's one of the
things I think about when I go out to the
garage and do my Olympic lifting workouts.
And it made me think about other things that
people do that come under the "It's Impressive!"
category.
So I started a list of Impressive Stuff that
Dinos Do. Here it is. See if you spot yourself
on it:
1. Squats. (Heavy. Sets and reps of your choice.)
2. Deadlifts. (Heavy. Sets and reps of your choice.)
3. The clean and press. (barbell, dumbbells, sandbags,
barrels or whatever.)
4. Arms-only rope climbing.
5. Any of the advanced workouts in Dinosaur
Bodyweight Training.
6. Heavy dumbbell training. (Emphasis on heavy.)
7. Thick bar training.
8. The farmer's walk.
9. Finishers.
10. Keeping at it after age 40 -- or 50 -- or
60.
11. Teaching your children how to train.
12. Teaching your grandchildren how to train.
13. Learning new stuff to do -- whatever your age.
14. Using the same barbell at age 60 that you used
at age 12.
15. Entering your first powerlifting, weightlifting
or strongman comp.
16. Saying "no" to the roidskies.
17. Dropping 30 pounds and four inches off your gut
because you know it's good for your health.
18. Doing weight work AND some kind of conditioning
work because you know they BOTH do good things for
you.
19. Growing as much of your own food as possible.
20. Having the greatest workout of your entire life
and NOT posting about it on Facebook.
There are many more -- send in your ideas and I'll
post the best ones!
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. If you want to move into the "It's Impressive"
category, start with the books, courses and DVD's
at the Dinosaur Training site. They'll get you there
faster than anything else:
http://www.brookskubik.com/products.html
P.S. 2. I love the Post Office, but there's no sense
in paying extra clams for s&h. Order two or three
books or courses (or DVD's) at one time, and save
some serious wampum.
P.S. 3. Thought for the Day: "If people spent more
time making an effort, they'd spend less time making
excuses." -- Brooks Kubik
Putting It All Together
Hail to the Dinosaurs!
Three quick notes, and then let's talk
training:
1. We added a photo of the cover of the
new Dinosaur Military Press course to the
website -- if you haven't seen it yet,
take a look:
http://www.brookskubik.com/militarypress_course.html
Note: Scroll down for it -- and if you don't
see it, hit the refresh or reload button
on your computer.
2. If you're interested in seeing a Dino
seminar in 2012, shoot me an email and let
me know -- and let me know where you live!
3. I'm looking for photos for the Feb issue of
The Dinosaur Files newsletter -- so if you have
some good training or competition photos (or
home gym photos, or photos of funky equipment),
send them in.
3A. I'm also looking for letters from readers
and articles from readers -- so shoot them on
in. Don't be shy! Dinos have TONS of valuable
information to share with their fellow Dinos!
On the training front, I'm getting tons of
questions from readers about combining body-
weight training with barbell and dumbbell
training (or with kettlebells or heavy, awkward
objects).
I cover this in Dinosaur Bodyweight Training, and
I even prepared a special report that covers the
topic -- and I've been including it when I ship
readers their copy of Dinosaur Bodyweight Training.
Here are some of the key points to consider:
1. Unless you're young and have enormous recovery
ability, you can't do heavy weight training two
or three times per week and then do bodyweight
work on your "off" days.
2. Consider mixing weight work and bodyweight work
in the same workout. Rest the next day, and then
train again.
3. If you do a barbell exercise and a bodyweight
exercise for the same muscle group(s), do the
barbell exercise first. For example, back squats
5 x 5 followed by bodyweight squats 1 x 100.
4. Be careful about overlapping barbell/dumbbell
and bodyweight exercises. For example, staggered
grip double rope pull-ups hit your biceps awfully
hard. If you do them, you don't need to do any
other arm (biceps) work.
5. Abbreviated training works well for barbell and
dumbbell work -- and it also works well with body-
weight work. I've gotten tremendous workouts in 30
or 35 minutes using weights OR using bodyweight
exercises.
6. Do cardio work after your strength work or on
off days, and note that bodyweight training can
take the place of cardio if you train fast or
include exercises such as bodyweight squats
(which will kick your breathing into over-drive).
7. Remember to make your training PROGRESSIVE --
whether you are hitting the iron or using heavy,
awkward objects, or doing bodyweight exercises.
7A. Progression is the name of the game!
For more detail, grab a copy of Dinosaur Bodyweight
Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
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 to shoot me an email if you'd like to
see a Dinosaur Training seminar come to your neck of
the woods -- and let me know where you live and where
you could travel to see a seminar!
P.S. 2. You can find all of my books, courses, DVD's,
The Dinosaur Files newsletter (and much more) right
here at Dinosaur Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Variety is the spice of
life, but hard work on basic exercises is tough to beat."
-- Brooks Kubik
Three quick notes, and then let's talk
training:
1. We added a photo of the cover of the
new Dinosaur Military Press course to the
website -- if you haven't seen it yet,
take a look:
http://www.brookskubik.com/militarypress_course.html
Note: Scroll down for it -- and if you don't
see it, hit the refresh or reload button
on your computer.
2. If you're interested in seeing a Dino
seminar in 2012, shoot me an email and let
me know -- and let me know where you live!
3. I'm looking for photos for the Feb issue of
The Dinosaur Files newsletter -- so if you have
some good training or competition photos (or
home gym photos, or photos of funky equipment),
send them in.
3A. I'm also looking for letters from readers
and articles from readers -- so shoot them on
in. Don't be shy! Dinos have TONS of valuable
information to share with their fellow Dinos!
On the training front, I'm getting tons of
questions from readers about combining body-
weight training with barbell and dumbbell
training (or with kettlebells or heavy, awkward
objects).
I cover this in Dinosaur Bodyweight Training, and
I even prepared a special report that covers the
topic -- and I've been including it when I ship
readers their copy of Dinosaur Bodyweight Training.
Here are some of the key points to consider:
1. Unless you're young and have enormous recovery
ability, you can't do heavy weight training two
or three times per week and then do bodyweight
work on your "off" days.
2. Consider mixing weight work and bodyweight work
in the same workout. Rest the next day, and then
train again.
3. If you do a barbell exercise and a bodyweight
exercise for the same muscle group(s), do the
barbell exercise first. For example, back squats
5 x 5 followed by bodyweight squats 1 x 100.
4. Be careful about overlapping barbell/dumbbell
and bodyweight exercises. For example, staggered
grip double rope pull-ups hit your biceps awfully
hard. If you do them, you don't need to do any
other arm (biceps) work.
5. Abbreviated training works well for barbell and
dumbbell work -- and it also works well with body-
weight work. I've gotten tremendous workouts in 30
or 35 minutes using weights OR using bodyweight
exercises.
6. Do cardio work after your strength work or on
off days, and note that bodyweight training can
take the place of cardio if you train fast or
include exercises such as bodyweight squats
(which will kick your breathing into over-drive).
7. Remember to make your training PROGRESSIVE --
whether you are hitting the iron or using heavy,
awkward objects, or doing bodyweight exercises.
7A. Progression is the name of the game!
For more detail, grab a copy of Dinosaur Bodyweight
Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
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 to shoot me an email if you'd like to
see a Dinosaur Training seminar come to your neck of
the woods -- and let me know where you live and where
you could travel to see a seminar!
P.S. 2. You can find all of my books, courses, DVD's,
The Dinosaur Files newsletter (and much more) right
here at Dinosaur Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Variety is the spice of
life, but hard work on basic exercises is tough to beat."
-- Brooks Kubik
Dance With Who Brung Ya!
Hail to the Dinosaurs!
Somewhere way out in the middle of nowhere
there's a North-South road that intersects
with an East-West road -- and half a mile
or so past the intersection there's a
honky-tonk bar that may well be the most
dangerous place in the world on Friday and
Saturday nights.
There's only one rule in the place -- but
it's an important rule. It keeps the mayhem
down:
"DANCE WITH WHO BRUNG YA!"
That's a pretty good rule for strength training,
as well -- except it needs changing for older
lifters.
Here's what I mean.
If something's working for you, keep on doing
it. Don't change things around just to change
things around. Stick with what works.
You'd be amazed how many emails I get that
start out something like this -- they're all
more or less the same except they refer to
different training programs:
"I'm doing the "Keep It Simple" Program from
Dinosaur Training, and it's working great!
great. I'm making the best gains of my life.
But I thought I'd switch over to something
different next week. What do you think?"
My answer is always the same.
"If what you're doing is working for you,
then keep on doing it. When your gains begin
to slow down, then make minor changes --
but for now, keep on doing what works!"
As I said, though, things change for older
lifters. Older lifters may find that what
worked at age 15 (or age 25 or 35) still
works great at age 55 or 65 -- or they may
find that they need to do something different.
Personally, I've found that what works best
for me at age 55 is different than what worked
best for me at age 25 or 35. Heck, it's different
than what worked best just five years ago, let
alone twenty or thirty years ago!
So I guess that leaves us with two rules for
the day:
1. If something is working for you, keep on
doing it.
1A. In other words, dance with who brung ya!
2. As you grow older, you need to make changes
and adjustments -- and don't be afraid to do so!
2B. In other words, dance with who brung you --
but feel free to change the dance steps!
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. Older trainees will do great with the workouts
in GRAY HAIR AND BLACK IRON -- as well as the
workouts in DINOSAUR BODYWEIGHT TRAINING:
http://www.brookskubik.com/grayhair_blackiron.html
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. If you want to see exactly what I'm doing
nowadays, grab my new DVD, GOING STRONG AT 54:
http://brookskubik.com/goingstrong.html
P.S. 3. Dinos of any age will get great workouts
and great training ideas from my original
Dino DVD's -- filmed in the Dino Dungeon and
featuring tons of heavy iron, chalk and sweat:
http://brookskubik.com/dinosaur_dvds.html
P.S. 4. Thought for the Day: "There are almost as
many varieties of training as there are lifters."
-- Bob Hoffman
Somewhere way out in the middle of nowhere
there's a North-South road that intersects
with an East-West road -- and half a mile
or so past the intersection there's a
honky-tonk bar that may well be the most
dangerous place in the world on Friday and
Saturday nights.
There's only one rule in the place -- but
it's an important rule. It keeps the mayhem
down:
"DANCE WITH WHO BRUNG YA!"
That's a pretty good rule for strength training,
as well -- except it needs changing for older
lifters.
Here's what I mean.
If something's working for you, keep on doing
it. Don't change things around just to change
things around. Stick with what works.
You'd be amazed how many emails I get that
start out something like this -- they're all
more or less the same except they refer to
different training programs:
"I'm doing the "Keep It Simple" Program from
Dinosaur Training, and it's working great!
great. I'm making the best gains of my life.
But I thought I'd switch over to something
different next week. What do you think?"
My answer is always the same.
"If what you're doing is working for you,
then keep on doing it. When your gains begin
to slow down, then make minor changes --
but for now, keep on doing what works!"
As I said, though, things change for older
lifters. Older lifters may find that what
worked at age 15 (or age 25 or 35) still
works great at age 55 or 65 -- or they may
find that they need to do something different.
Personally, I've found that what works best
for me at age 55 is different than what worked
best for me at age 25 or 35. Heck, it's different
than what worked best just five years ago, let
alone twenty or thirty years ago!
So I guess that leaves us with two rules for
the day:
1. If something is working for you, keep on
doing it.
1A. In other words, dance with who brung ya!
2. As you grow older, you need to make changes
and adjustments -- and don't be afraid to do so!
2B. In other words, dance with who brung you --
but feel free to change the dance steps!
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. Older trainees will do great with the workouts
in GRAY HAIR AND BLACK IRON -- as well as the
workouts in DINOSAUR BODYWEIGHT TRAINING:
http://www.brookskubik.com/grayhair_blackiron.html
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. If you want to see exactly what I'm doing
nowadays, grab my new DVD, GOING STRONG AT 54:
http://brookskubik.com/goingstrong.html
P.S. 3. Dinos of any age will get great workouts
and great training ideas from my original
Dino DVD's -- filmed in the Dino Dungeon and
featuring tons of heavy iron, chalk and sweat:
http://brookskubik.com/dinosaur_dvds.html
P.S. 4. Thought for the Day: "There are almost as
many varieties of training as there are lifters."
-- Bob Hoffman
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