The Night Before Christmas (Dino Version)

Hail to the Dinosaurs!

Here’s another Dinosaur Christmas tradition – I think
you’ll like it:

T’was the Night Before Christmas

T’was the night before Christmas, when all through the gym,
the lifters were lifting with vigor and vim.
They squatted so heavy the bars were all bending,
as they ground out the reps in the sets never ending.

They snatched and they pressed and they cleaned and they jerked,
until all of their muscles were thoroughly worked.
Then they ran to their sandbags and heaved them up high,
then heaved them again – right up into the sky!

When out in the back there arose such a clatter,
I sprang from the rack to see what was the matter.
Away to the window I flew like a flash,
tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow
gave a luster of mid-day to objects below.
When, what to my wondering eyes should appear
but a bag-flattened sleigh and unconscious reindeer.

With a little old driver, so lively and quick,
I knew in a moment it must be St. Nick.
He was hopping and shouting and yelling and screaming.
He wasn’t just hot – he was totally steaming!

“You sandbagged my sled!” he cried in dismay.
“And that means you ruined the big Christmas day!
My toys are all broken, there’s no time to fix ‘em –
And look what you did to poor Prancer and Vixen!”

The lifters were flummoxed. “We’re sorry!” they cried.
And they picked up the reindeer and brought them inside.
“Quick!” someone shouted, “I know what to do!
We’ll whip up a batch of a high-powered brew!”

We started with milk and eggnog and eggs,
and added Hi Protein and poured it in kegs.
We tossed in some chocolate and ice cream for flavor,
Then added some honey, for reindeer to savor.

We mixed it together until it was ready,
Then lifted the reindeer and held them all steady.
We gave each performer three cups of the stuff,
Then added another to make it enough.

“It’s working!” cried Santa. “They’re coming around!
“That Hi Protein potion is the best to be found!”
He turned to his sled – we had fixed that as well –
if the toys could be fixed, then all would be well.

“There’s no time to do it,” said Nicholas, sadly.
“This is one trip that is turning out badly.”
The lifters were quiet and took all the blame,
And hung their heads lower in sorrow and shame.

Then Santa bent over and picked up a letter
That lay in the snow, getting wetter and wetter.
The letter said, “Santa, for Christmas I’d like
a whole lot of muscles. Your friend, Little Mike.”

“That’s perfect!” I cried. “Here’s a course for the kid!
We’ll send one to each of them!” And that’s what we did.
Each kid got a course and a full set of weights --
barbells, and dumbbells and squat stands and plates!

Now Santa was smiling – the good boys and girls
Would soon have their barbells for presses and curls!
The kids would be healthy and happy and strong –
For with barbells and dumbbells you never go wrong.

Santa sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ‘ere he drove out of sight,
“Happy Christmas to all, and to all a good night!”

Yours in strength,
Brooks Kubik


A Dinosaur Christmas (Part One)

Hail to the Dinosaurs!

(Note: This is part one of the Dinosaur
Christmas Story for 2012. The Dinosaur
Christmas Story is a Holiday tradition
here at Dino Headquarters. I write a
new one every year. Hope you enjoy the
2012 story!)

The crowd roared as the Strongest Man in
the World snapped the heavy barbell to
his shoulders, set himself, and then drove
it overhead in a powerful jerk.

It was standing room only, and people were
hanging from the rafters of the YMCA gym.

They'd come from miles to see the fabulous
York champions in action.

Tony Terlazzo.

John Grimek.

Steve Stanko.

Gracie Bard.

Bob Hoffman.

Bob Hoffman opened things up by talking
about the benefits of barbell training
and the Strength and Health Way of

Then he proved he practiced what he
preached by bent pressing a 250 pound

Tony Terlazzo was next. He demonstrated
the military press -- and he worked his
way up to 240 pounds at a bodyweight of
only 148 pounds. No wonder he was a
World and Olympic champion!

Gracie Bard flashed a vivacious smile as
she did the complete set of exercises in
York Courses No. 1 and No 2 -- with a
barbell heavier than most men could

Not that lifting made Gracie look manly.
Far from it. The petite dancer was cute
as a peach. If she hadn't been Bob
Hoffman's girlfriend (and a regular
in every issue of Strength and Health),
she would have received a dozen marriage
proposals that night!

John Grimek showed the crowd what serious
continental pressing looked like -- with
weights up to 320 pounds -- and then he
showed them what serious muscle looked

Grimek's posing routine left the audience

No one had ever seen anything like it.

But how could they?

Grimek was undoubtedly the best developed
man in the entire world -- with muscles
that jumped up and down like billiard
balls when he did his famous "Muscle

Then it was time for the Big Champ --
Steve Stanko. The United States National
Champion in the Heavyweight class. The
strongest man in the world.

Stamko started heavy and finished heavier,
thrilling the crowd by driving 380 pounds
to arms' length overhead.

"Go for 400!" someone shouted.

Stanko was game, but Bob Hoffman stepped
forward, raising his hand to silence the

"It's Christmas Eve and we have a long
drive to get back to York," he said. "And
the Big Champ needs to save his strength --
he and John Grimek may end up pushing the
car out of snow drifts before the night is

That ended the exhibition. The lifters
showered and changed, piled into Bob's big
black Buick, and took off for York. Their
York Olympic barbell was tied to the front
bumper, and the plates were piled on the
floor in the back.

The crowd stood on the street behind them,
waving and cheering and shouting "Merry
Christmas!" as they drove away.

Inside the car, Bob Hoffman shivered and
pulled his scarf tighter. It was cold --
and they had many miles to go.

"Step on it, Bob!" said Steve Stanko. "I'm

"You're always hungry!" said John Grimek.

"Yeah, but right now I'm exactly hamished!"
said Stanko, who often spoke in a secret
language all his own.

"What's that mean?" asked Tony Terlazzo.

"It means I'm famished and I want ham and
eggs for breakfast," said Stanko.

"I'd settle for a steak dinner," said Grimek.
"Or maybe two of them."

The car sped over the dark road as the
lifters planned their next meal.

Little did they know what the night held
for them -- or how memorable that meal
would be!

(To be continued.)

Yours in strength,

Brooks Kubik

P.S. We're down to the wire on Christmas
orders. If you've been waiting to place
an order, wait no longer -- do it now!

P.S. 2. Thought for the Day: "Study the past,
look to the future, live in the present."
-- Brooks Kubik

The "What Are You Working On?" Question

Hail to the Dinosaurs!

I've been getting a ton of questions
about what I'm up to, and what I'm
working on.

That includes a ton of questions along
the lines of "When is the first quarterly
issue of The Dinosaur Files newsletter
coming out?"

"When is your diet and nutrition book
coming out?'

"When is the next book in the Legacy of
Iron series coming out?'

"Can you write a course or book about
[fill in the blank -- there are always
plenty of suggestions]?"

"Can you do a DVD about [fill in the

So here's what's going on at Dino Head-

I'm working on volume 6 in the Legacy of
Iron series and I hope to have it out in
a couple of months. Call it 3 to 6 months.

I'm also working on a diet and nutrition
book for Dinos. This one is going slow --
but I'll keep on it, and we'll get it out
the door as fast as we can. Probably May or
June of next year if all goes well.

Due to other commitments, I've not been
able to do much on The Dinosaur Files, and
I've not been able to even think about any
other projects. I'll get to them, but I
just can't get to them right now.

Of course, no matter how busy I am, I'll
keep on sending you daily emails. If you
don't see them, then your email server is
doing evil things or you somehow dropped
off the email list, which sometimes happens,
and no one can ever figure out the reason

So if you don't get emails for a couple of
days, check your junk mail filter, and if
you don't see them there, sign back up.

Also, stay in touch by being a Facebook
friend and by going to the Dinosaur Training

I always put each email message on the Blog,
so you can get them that way. It's a back
up system.

The link to the Dinosaur Training Blog is
in the drop-down bar on the homepage of
my website -- on the right.

Or, go there now and bookmark it:

BTW, someone asked if I was still training.

Hey -- the sun still rises in the east,
doesn't it?

Yours in strength,

Brooks Kubik

P.S. If you haven't read the Legacy of Iron
books, you're missing a real treat. Go here
to grab them:

P.S. 2. Thought for the Day: "Anything
worth doing is worth doing right."
-- Brooks Kubik

Holler If You Know this Guy!

Hail to the Dinosaurs!

Holler if you know this guy.

Reads an article about Reg Park,
looks at some photos of Park,
learns that Park was one of the
strongest men in the world at
the same time he was the most
massively developed man on the
planet, and then reads that
Park did 5 x 5.

So he decides to do 5 x 5, writes
up a program, follows it for a
week or two, and then reads
an article about Joe Hise and
how he gained something like
30 pounds in 30 days by doing
20 rep breathing squats.

So he drops the 5 x 5 program and
starts in on the breathing squats.

Does the breathing squat workout
for a week or two, and then reads
about Doug Hepburn doing heavy
singles and using them to become
the strongest man in the world.

Drops the breathing squats and starts
doing heavy singles.

Does them for a week or two, and hen
(you guessed it!) reads about something
else and switches his program.

And it goes on and on -- and he never
gets bigger, never gets stronger, and
never gets much of anything in the way
of results.

There are plenty of guys (and gals) like

And that's a shame.

So let me offer a suggestion or two:

1. Stick with your program. Give it an
honest try. That means at least 6 to 8
weeks before making a change.

2. You can't be all things to all people
and you can't do all the good programs
at one time. Pick and choose. Work 5 x 5
into the ground -- get everything you
can from it -- and THEN change to
something else. 

3. Change for the sake of change doesn't
get you anywhere.

4. Do NOT tell me that you're changing
your workout to keep from getting bored.
If your workouts are boring, stop training
and go to the circus.

5. The key to getting great results from
your training is to find what works for
YOU -- and then stick to it long enough
to get GREAT results.

I hope that helps -- and yes, feel free
to share this message. There are lots of
people out there who need to hear it.

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

Yours in strength,

Brooks Kubik

P.S. Here's a great book with plenty of
good workouts. Choose a program that matches
your experience level, and start training --
and gaining!

P.S. 2. Go here to grab my other Dinosaur
Training books and courses:

P.S. 3. Thought for the Day: "Workouts are like
socks, but they're different. You need to change
them -- but not every day!" -- Brooks Kubik


Pearl Harbor Day Memories

Hail to the Dinosaurs!

Today is Pearl Harbor Day.

If you were alive on Pearl Harbor
Day, you can probably remember where
you were when you heard about the
attack on the U.S. fleet at Pearl

My dad was a kid, but he still remembers.
He heard the original news broadcast on
the radio.

I happen to know where John Davis was
when he heard the news.

He was at a weightlifting meet in

It was a local meet. Just a couple of
lifting clubs going up against one

One of the heavyweights had hit a big
clean and jerk.

It was 300 pounds or more.

And as he stood there, with the bar
locked out at arms' length overhead,
the radio crackled, and the news came

The big heavyweight stood there, holding
the bar, listening in disbelief.

His eyes went wide, he muttered a single
four letter word that sounds like shoot
and uses the same letters as the word
"hits" -- and then he dropped the bar.

It hit the platform, bounced up and down,
and rolled onto the gym floor.

And for many guys, that was the end of
their lifting for the next couple of

America was at war -- and America's
young men traded iron for lead.

The guys went to enlist the following

John Davis was too young to enlist --
but he went anyway. Stood in line with
his friends. And not long after, he, too,
enlisted -- and went overseas, serving in
the Pacific Theater.

You can read more about John Davis and
the other lifters of his era in this

You also can read more about the Iron
Game and the great champions of the 1930's
and 1940's in my Legacy of Iron books.

Start with Legacy of Iron and read them in
sequence. The story builds from book to book.

Legacy of Iron is here:

And book number 4 in the series opens on a
sunny beach in Hawaii -- on December 7, 1941:

By the way, you can order all five of the Legacy
of Iron books and save some clams. See the bottom
of the order page for vol. 5 in the series:

And yes, there will be more Legacy of Iron
books to come. I'm actually working on book
no. 6 in the series. I know that many of you
are looking forward to it. And so am I!

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 books and courses are available
right here at Dino Headquarters:

P.S. 3. Thought for the Day: "Study the lives
of the champions and learn to think and act
like a champion." -- Brooks Kubik

Train Hard, Train Heavy, Train Smart!

Hail to the Dinosaurs!

When I was a kid, the press behind
neck was widely regarded as the very
best shoulder exercise in existence.

So I did lots of press behind neck.

I got pretty good at it, too. In my
20's, I hit 225 or 235 pounds in the
seated press behind neck, at a body-
weight of about 175 or 180 pounds.

Today, I would never do the press
behind neck. Nor would I recommend it.


Because it's too tough on the shoulder
joint. For many trainees, it's a one-way
ticket to sore shoulders for life -- or
for shoulder surgery.

And similar points apply to a great
many exercises -- including a great
many exercises that were widely
promoted back in the 50's, 60's,
70's and 80's.

I write a lot about old-school training,
and I teach plenty of old-school exercises.
But I don't teach all of the old-school
methods -- and I don't teach all of the
old-school exercises. Some of them just
aren't worth doing.

As you train, and as you read about
training, keep this in mind. Don't do
something just because it's old-school
or just because someone did it "back
in the day." And don't do something just
because someone you admire wrote about
it 30, 40 or 50 years ago -- or 90 or
100 years ago.

Study the Iron Game. Learn it from the
inside out. Take the best of the present
and the best of the past and combine them
into the best possible system for YOU.

And above all else, THINK!

Peary Rader once wrote a terrific article
titled "A Lifter Must Think!"

By that, he meant that a lifter (he was
referring to powerlifters, for the most
part, although the idea applies to any
of the Iron Sports) must consider what
he is doing and why he is doing it --
and pick and choose exercises and training
methods that really work, as opposed to
doing something simply because some
Champion happens to do it.

That was good advice 40 years ago, when
Peary wrote his article -- and it's good
advice now.

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 about real world, no nonsense
strength training and muscle building, grab
any of my books and courses:

P.S. If you'd like me to autograph a book or
course for you, please ask for an autograph
in the Special Instructions section of the
on-line order form.

P.S. 3. Thought for the Day: "Train hard,
train heavy, and train smart." -- Brooks Kubik

Why I Don't Do the WOD!

Hail to the Dinosaurs!

There are lots of people doing the WOD,
which I'm told stands for Workout of
the Day.

Personally, I do the WOB.

That stands for Workout of Brooks.

You see, I've been doing this a long
time, and I have a pretty good idea
about what works best for me.

I'm 55, and like anyone else, I've had
to make changes in my training over the
years. The workouts I do now are different
than the workouts I did when I was younger --
but they work great for me.

And just as important, I like doing them.

That's important. If you don't like what
your doing, you won't do it. Or you'll do
it, but you won't put enough OOMPF into
your training to get good results.

(Oompf is a technical term that means
"training hard enough to get results."
I'm not sure who invented the phrase,
but it's a good one.)

My current workouts are similar to the
workouts detailed in Gray Hair and Black
Iron. They're serious and they're strength
oriented and they're challenging and
they're fun -- but they're short, fast
and abbreviated. They won't cause you
to outrun your recovery ability, and
that's vitally important for older

As you get older, your recovery ability
diminishes. It becomes harder to bounce
back from a hard workout.

So you need to be smart. You need to train
hard enough to get results -- but you
need to train smart enough to let those
results happen.

It's a bit of a balancing act -- but it's
something you have to learn how to do if
you're an older trainee and you want to
keep on doing the serious stuff.

Anyhow, if you're an older trainee, don't
do the WOD.

Do the W.O. What Works Best for You.

You'll be glad you did!

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 Gray Hair
and Black Iron:

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

P.S. 3. Thought for the Day: "You can't help
getting older. The important thing is to get
smarter." -- Brooks Kubik

It's Time to Take Action!

Hail to the Dinosaurs!

Today's December 4, so we're getting fairly
close to Christmas.

We try as hard as we can to get all orders
packed and out the door as fast as possible,
especially this time of year, but it's a
tough job.

But you can help us.

If you're going to place a Christmas order,
do it as soon as possible.

And remember, if you want an autograph on a
book or course, all you need to do is ask.

There's no charge for an autograph. I'm
always happy to autograph a book or course.
In fact, I'm honored to do it. But you need
to ask.

If someone else orders a book or course for
you, be sure they ask for an autograph --
and be sure to tell me who to sign it for.

I always like to address a short note to
the reader whenever I sign a book or

After all, you're Dinos -- and Dinos deserve
the best.

By the way -- I'm including a signed 8 1/2
x 11 color photo and a Holiday card with
every order from now until the end of the

Consider it a special THANK YOU for your
support and encouragement over the years.

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 Dinosaur Training books and courses
(and t-shirts, muscle shirts, sweat shirts,
hoodies and DVD's) are right here:

P.S. 2. Thought for the Day: "The best gift
you can give yourself -- or anyone else --
is the gift of strength and health."
-- Brooks Kubik

The Fire-Breathing Revolutionary!

Hail to the Dinosaurs!

When I was a kid, the muscle magazines
taught you three things:

1. To get big and strong you had to do
a super-duper bodybuilding workout where
you did every exercise under the sun,
trained six days a week on a split routine
and pumped your muscles to the max in every

1A. Your workouts took three or four hours.

1B. For best results, you didn't work or
go to school, and you moved to California
and hung around Muscle Beach all day.

2. You guzzled protein shakes and downed
supplements by the ton.

3. You used drugs.

3a. The muscle mags didn't come out and TELL
YOU to use drugs -- but drugs were a part of
the bodybuilding culture in the 60's and 70's,
and most of the "serious" guys either used
them or thought about using them.

There was one magazine that was opposed to
this sort of silliness.

Peary Rader's IronMan magazine.

And there was one writer who opposed this
stuff in each and every article he wrote.

He put it in very simple terms:

1. Train three days per week for about one
hour per workout.

2. Do basic exercises.

3. Focus on your legs, back and shoulder

4. Train for strength, not for a pump.

5. Do some gut work so you keep your
midsection under control -- but don't train
for a wasp waist.

6. Do one to three sets of each exercise
unless you are doing strength and power
training, in which case you can do 5 x 5.

7. Good old-fashioned food builds strength
and muscle better and faster than any super
supplement ever invented.

7a. You can take supplements if you want to
take them, but don't use them to make up for
a lousy diet. It won't work.

8. Don't forget the conditioning work.

9. Combine your strength training with
sports or martial arts. Be well rounded.
Build coordination and athleticism along
with strength and power.

10. Concentrate deeply, fiercely and intensely
when you train.

11. The mental aspects of training are the
key to success.

12. Never give up!

13. Train for strength AND health.

14. Live a full, complete, well-rounded life.
Don't drop out and live at Muscle Beach --
and don't glorify those who do.

15. Don't take drugs.

Pretty simple stuff. But it was pretty

Who was this fire-breathing revolutionary?

His name was Bradley J. Steiner.

He was my very favorite writer when I was a
kid -- and you can see his influence in all
of my books and courses.

Brad Steiner wrote a terrific book called A
Complete Guide to Effective Barbell Training.
It's been out of print for 30 years. My buddy
Bill Hinbern has just released a modern reprint
(with Steiner's express approval).

Go here to order your copy of A Complete
Guide to Effective Barbell Training -- and get
set for a BIG TREAT and a TON of great training

Yous in strength,

Brooks Kubik

P.S. If you want to make it an extra-special
Holiday season, grab a copy of Steiner's book, and
a couple of my books and courses (or DVD's). They
go together pretty darn well:

P.S. 2. Thought for the Day: "Step one, get strong. Step
two, get stronger." -- Brooks Kubik

Do You Train like a Dinosaur?

Hail to the Dinosaurs!

I get this question all the time.

A reader sends me his (or her) most
recent workout -- exercises, weights,
sets and reps -- and then asks:

"Is this Dino training?"

And since I get that question so
often, I thought I'd give everyone
a check list to use. So here it is:


1. Do you train hard?

2. Do you train basic?

3. Do you train simple?

4. Do you work like heck to get stronger
and more powerful?

5. Do you train for strength AND train
for health?

6. Do you train with laser-focus and
pin-point concentration?

7. Do you use some form of progression in
your training?

7a. In other words, are you always working
to add reps, add weight or lift heavier?

8. When things get tough, do you push and
pull harder than ever?

9. Do you intend to train hard, heavy and
intelligently for the rest of your life?

10. Do you train like the old-time champions?

10a. Do you know how the old-time champions

10b. Do you honor their legacy in each
and every workout you take?

If your answer to these questions is YES,
then you're a Dinosaur -- and you're training
like a Dinosaur!

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. They're are plenty of different ways to
train for strength and power -- and to build
muscle. Take a look at my books, courses and
DVD's -- find one that looks challenging --
grab it -- and train like heck on it. You won't
believe your results!

P.S. 2. It's Holiday Season, so get those orders
in. We want to fill them and get them out the
door as fast as possible.

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

Farmer's Market Beet Down!

Hail to the Dinosaurs!

I hit the Farmer's Market this morning.

I started with Todd Childers' booth.
Todd and his wife, Megan, ran a great
little operation called Facing West

I grabbed three bunches of Swiss chard,
a big bag of lettuce, a bunch of carrots,
three heads of broccoli, and a small
green cabbage.

Todd had plenty of other great stuff --
including some awesome looking beets with
the beet greens attached.

Now, here's the deal on beets.

I love beet greens. I grow beets in the
garden, just for the beet greens, and I
can never get enough of them.

But beets are too sweet -- and too high in
carbs. So they don't work well for this

I've been buying beets from Todd just for
beet greens, and we've ended up with a big
bunch of left-over beets. They'll probably
end up in the compose pile, which is sort
of a shame.

So I had promised myself (and more
importantly, I had promised Trudi) that I
wouldn't get any today.

But those beet greens sure looked good.

Then I had an idea.

"Todd -- could I buy some beet greens
without the beets? You can eat them or
you can sell them to someone else."

"Sure," he said.

So he chopped the beet greens off the beets
and tossed them into a big bag for me. I got
three big bunches of greens. Enough to fill
a standard, large size shopping bag.

Meanwhile, an older man standing next to me
watched us with interest.

"Don't you want the beets?" he asked. "They're
my favorite part!"

"They're all yours!" I said.

So I went home with the beet greens, and the
older gentleman went home with the beets --
and we were both happy as clams.

That's part of the fun of shopping at the
Farmer's Market. Everyone goes home happy.

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're blasting into the Holiday season,
so get those orders in ASAP so we can get
them out the door to you:

P.S. 2. Remember, if you want me to autograph
a book or course for you, all you need to do
is ask! Use the Special Instructions section
of the on-line order form to make your request.

P.S. 3. Thought for the Day: "Support your
local farmers!" -- Brooks Kubik

A Complete Guide to Effective Barbell Training

Hail to the Dinosaurs!

If you missed yesterday's bombshell
announcement, here it is again:

Bill Hinbern has just released a
reprint of one of the very best
weight training books ever written.

It was my personal favorite when I
was a in high school. I read it over
and over until I had pretty much
memorized the entire book.

The author was Bradley J. Steiner --
who ranks as one of the all-time great
writers in the history of the Iron

The title of the book was pretty

A Complete Guide to Effective Barbell

Peary Rader, the founder of Iron Man
magazine and the editor and publisher
of the magazine for 50 years, printed
and sold the book. I bought my copy
from Peary Rader.

I don't know how many copies Peary
printed, but it probably wasn't very
many. Once they were sold, that was it.

The book went out of print and it has
been out of print for almost 30 years.

It was so rare that you simply could
not find a copy.


It was like the fabled Lost Dutchman
Gold Mine out in the desert -- incredibly
valuable, but impossible to find.

But that's all over and done with.

The book is back -- courtesy of Bill
Hinbern, who has just done a great looking
reprint edition -- with full authorization,
I might add -- and that means you can do
TODAY what I did when I was back in high
school so many years ago -- you can grab,
read and benefit enormously from A Complete
Guide to Effective Barbell Training.

Go here to order your copy:

Yous in strength,

Brooks Kubik

P.S. You can find Dinosaur Training and all of my
other books and courses right here:

P.S. 2. Thought for the Day: "A good barbell,
a few good books, and you're set for life."
-- Brooks Kubik

It's Back -- A Great Book for Dinosaurs!

Hail to the Dinosaurs!

I'll keep this short.

I have some big news for you.

When I was a kid, my favorite
Iron Game author, bar none, was
Bradley J. Steiner.

Steiner's best book was A Complete
Guide to Effective Barbell Training.

It's been out of print for something
like 30 years -- and impossible to
find, because no one who has a copy
will part with it.

But guess what?

That just changed.

My buddy Bill Hinbern has just published
a terrific new edition of Steiner's book --
with Steiner's permission and approval --
so it's a fully authorized edition --
and it's available right here:

Do not delay -- head over to Bill's website
and grab your copy today. They're printed
and ready to ship!

Yours in strength,

Brooks Kubik

P.S. If you want to know why I think so
highly of Brad Steiner, read the final
chapter of Dinosaur Training:

P.S. 2. Here's the link again for Brad
Steiner's Complete Guide to Effective
Barbell Training:

P.S. 3. Thought for the Day: "Great books
live forever." -- Brooks Kubik

How to Train in an Ice-Box!

Hail to the Dinosaurs!

It was cold all day yesterday, and the
garage was an ice-box when I went out
to train.

I cranked up the small space heater,
but it was like dropping a single match
into a snow drift -- or pouring a cup of
water into the ocean. Not much effect.

But things were fine. I was wearing heavy
sweats (double sweats on top), and I even
had my old black knitted hat on. First time
this year that I had to break out the hat.

I started slow and easy, got warmed up and
loose, and started lifting.

And despite the cold, and the late hour,
I had a great workout.

Trudi often asks why I don't join a gym in
the wintertime.

Well, there are lots of reasons.

For one thing, It's hard to find a gym that
would let me do Olympic lifting.

For another, gyms are loud and noisy. I like
to concentrate when I train -- to focus on
what I'm doing. That works better in the

But most importantly, cold weather training
adds to the fun.

It's a challenge.

"Hey, it's cold! Are you gonna come out and
lift -- or are you gonna stay inside, stay
warm and watch the idiot box?"

That's what the garage says when it gets cold.

I know. I can hear it when I'm fumbling
around, looking for that second sweatshirt --
or those extra thick, extra warm workout socks.

Winter is here. Make the most of it!

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'll find tons of great tips -- and
great workouts -- for home gym training in
my books and courses:

P.S. 2. Remember -- if you want me to
autograph a book or course for you, just ask!
There's no charge for an autograph!

P.S. 3. Thought for the Day: "Dress warm, wear
layers, warm up and lift smart -- and have fun!"
-- Brooks Kubik

An Update from Dr. Ken!

Hail to the Dinosaurs!

As I've mentioned before Dr. Ken Leistner
and his wife Kathy have been working round
the clock to help victims of Hurricane
Sandy. The storm wiped out Dr. Ken's
hometown, and it's been a real effort
to keep people fed, clothed, dry
and warm.

Dr. Ken and Kathy have focused on helping
kids in their neighborhood who have lost
their homes and everything else. The kids
have been staying in a neighborhood church,
and it's been a struggle just to find
clothes, food, water and basic supplies
for them (toothpaste, soap, paper prods,

Many Dinos have sent clothes, supplies
or wampum to help out. See the P.S. in
this email for info on how to help do
your part.

In the meantime, here's an update from
Dr. Ken:

"To All of Those in the Lifting Sports
who have publicized our situation and
those who have mobilized so many others,
thank you very much and allow me to
update you, those generous enough to
donate, and your readers:

The reclamation effort is slow and slowed
by an inability to get permission to
restore electric in many parts of East
Rockaway, Island Park, and Long Beach.
Water, sewage, and sand damage has
caused FEMA and LIPA, the local power
authority, to approve restoration of
electrical service, thus there are
many who cannot clean and repair
their homes and they are living
without electrical power, heat,
and in some cases, useable water.

On the positive side, everyone in the
area has enough clothing and we are
thankful for that. Of course, once
the cold weather comes, it will prove
to many that while people are clothed,
they may not be adequately clothed.
With the monetary donations I have
received both in my name and for the
Lakeview Youth Federation, Kathy and
I have personally purchased, and then
given to the coaches and Athletic
Director of Long Beach and East Rockaway
High Schools for distribution, socks,
under garments, tee shirts, sweat shirts,
and gloves. Our office remains a
de facto relief center with adolescents
coming in to request and try on various
items of clothing or take needed
toiletries. We have continued to
fill and empty four bins of toothpaste,
tooth brushes, and related items in the
past two weeks.

With the donation of 240 cases of One Source
Nutrition Drink through the gracious effort
of Cincinnati Reds Strength and Conditioning
Coach Matt Krause, a former area resident who
wanted to assist his former friends and
neighbors, we have distributed the load
through the church that is our immediate
neighbor and to the students via the coaching
staffs of East Rockaway and Long Beach High
Schools. I would appreciate it if those who
have mentioned our plight on their web sites
would get the news to their readers and
followers so they know we are all grateful,
appreciative, and blessed by their

Dr. Ken"  

And that's the report from Dr. Ken. Thanks
for reading -- and if you can, please help
out with a donation. At the very least, pls
post this on Facebook or just print it out
and post in a gym wall somewhere. Do whatever
you can to spread the message.

Yours in strength,

Brooks Kubik

P.S. You can do your part by sending a check
or money order to Dr Ken at the below address.
Make the check or money order payable to

Dr. Ken Leistner
307 Ocean Ave
East Rockaway, NY 11518

Three Exercise Workouts for Strength and Muscle!

I had a great three-exercise workout
last night.

I warmed up, and then did:

1. Split style snatches

2. Split style clean and jerk

3. Front squats

On each exercise, I started light and
did a series of progressively heavier
singles, working up to weights that
were "heavy" but not "maximum."

Pretty simple stuff, but pretty
effective. And lots of fun.

There are many other excellent three-
exercise workouts. For example, the
classic three-exercise workout for
strength and bulk training looks like

1. Squats 1 x 20 or 5 x 5

2. Bench press 3 x 10 - 12 or 5 x 5

3. Bent-over rowing 3 x 10 - 12 or 5 x 5

The above routine, by the way, was a
favorite of both Peary Rader and Bradley
J. Steiner, which means it comes with one
heck of an endorsement.

A good variation of the classic program
looked like this:

1. Squats 1 x 20 or 5 x 5

2. Pull-ups 3 x 10 - 12 or 5 x 5

3. Dips 3 x 10 -1 2 or 5 x 5

The classic Big Three for athletes was

1. Power cleans 5 x 5 or 5 x 3

2. Bench press, push press or military
press 5 x 5 or 5 x 3

3. Squats 5 x 5

On each program, train two or three times
a week. Try using a light/medium/heavy
program. Or use a simple cycling system
over a four week or six week period. (See
Gray Hair and Black Iron for details.)

Also note that you can alternate two
different three exercise workouts, using
a Workout a and Workout B system -- but
still doing just two or three workouts per
week. In other words, Workout A on Mon,
rest on Tues, Workout B on Wed, rest
on Thursday, Workout A on Friday and
rest on Sat and Sun.

Each workout should take about one hour
to complete -- which was about how many
hours per week Reg Park trained when he
was doing strength and bulk work -- and
it's awfully hard to argue with his

By the way, Tommy Kono trained three times
a week for 60 to 90 minutes per workout --
and it's awfully hard to argue with his
results, either.

I call this kind of training abbreviated
training. You can call it anything you
like -- but give it a try. It works!

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 about abbreviated workouts,
see these books and courses:

1. Dinosaur Training: Lost Secrets of
Strength and Development

2. Strength, Muscle and Power

3. Gray Hair and Black Iron

4. Chalk and Sweat

5. The Dinosaur Military Press and Shoulder
Power Course

6. Dinosaur Bodyweight Training

7. Dinosaur Dumbbell Training

P.S. 2. Thought for the Day: "When in doubt, do
squats!" -- Brooks Kubik

A Power Packed Dinosaur Breakfast!

Hail to the Dinosaurs!

I started the day with a Dinosaur Omelet.
It packs a heck of a nutritional punch,
so I thought I'd share the recipe.

1. Cook some bacon strips or sausage (or
both) and set them aside. Drain the bacon
grease into a small jar. Save it (in the
fridge) for future cooking.

2. Grill some chopped onions or scallions.

3. Add some chopped veggies to the onions.
Use anything you have have handy.

3A. I used carrots and a small potato
this morning.

3B. Yesterday I used carrots, acorn squash,
a small potato, Swiss chard (steamed first)
chopped celery and chopped garlic. It's all

3C. You also can use thick stew in the
omelet -- that's pretty good. 

3D. Fresh chopped herbs work great!

4. Crack 3 or 4 eggs into a bowl and beat
them with a fork.

5. Pour the eggs into the frying pan you
used for the bacon.

6. Cut the bacon into small pieces and
toss it into the eggs.

7. Let the omelet set a little, then add
the veggies.

8. Add salt and pepper (black pepper and or
cayenne peper) to taste.

9. Add cheese if desired. (Or save the cheese
for a topping.)

10. When the omelet is set and you can turn it,
do so -- if it's too big to turn in one piece,
use your spatula to divide it into halves or
quarters and flip them over. It doesn't have
to be in one piece to taste great.

11. When the omelet is cooked on the bottom,
it's ready to serve.

12. I had mine with a big side of steamed kale
this morning.

For building maximum strength and power, eat
one Dinosaur omelet every day at breakfast and
hit those squats and deadlifts extra hard!

Holler if you want more recipes from the Dino

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

BTW, I'll be hitting the iron later today.
Snatches, clean and jerks, and front squats.
If you train today, you can join me!

Yours in strength,

Brooks Kubik

P.S. Gray Hair and Black Iron is a great resource
for older trainees -- or really, for trainees of
any age. Go here to grab a copy:

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

P.S. 3. Thought for the Day: "Most people live
to eat. Dinosaurs live to lift -- and eat to
live." -- Brooks Kubik

It's Not Rocket Science!

Hail to the Dinosaurs!

Just posted the following on Facebook,
and folks have been liking it -- so I
thought I'd expand on the theme. Enjoy!

Said no one ever who got good results
from his training:

"So I was going to train but I couldn't
figure out whether to do 3.7 seconds
concentric contraction ennervation phase
and 4.6 seconds eccentric contraction
preservation phase -- or hammer the
reverse concentric optimization modality
with hypertrophic power blasting -- or
work the outer inner fibers by combining
multi-phase mega-speed drops with
isometric plyos and triple insanity
core blasters.

Got so tired thinking about it that I
had to skip the workout."

And that's the way that most people
approach their training nowadays.

They over-complicate it to the point
of utter absurdity.

They take 5 x 5, squats, presses and
deadlifts, and turn it into rocket

Let's do a hypertrophy cycle: Super-
charge the cellular growth factors
with phase-pause neuro-muscular
gravity reps!

And then you have Norb Schemansky's
approach to training. Schemansky, for
those who don't know, was a FOUR time
medal winner in weightlifting in the
Olympic Games -- one gold, one silver,
and two bronze medals.

So he probably knew just a little bit
about productive training. (Maybe more
than a little bit.)

Norb Schemansky's Training Advice:

1. How to increase your press:


2. How to increase your pull:


Now, I know it's fun to talk about
maximizing the hypertrophy factors
and power-blasting the lobotomy --
but seriously, you can't get much
better advice than you just got
from a four-time Olympic medalist.

Keep it simple. Stick to the basics.
Train hard. Rest and repeat. That's
all it takes for great results.

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 the best in back to the basics,
no-nonsense strength training and muscle
building, grab a copy of Dinosaur Training:
Lost Secrets of Strength and Development:

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

P.S. 3. Thought for the Day: "If your
workout is beginning to look like a
textbook on quantum physics, you're
probably over-thinking things."
-- Brooks Kubik

They Call It Black Friday!

Hail to the Dinosaurs!

Some people call it Black Friday.
I call it a good day for hard

It's also a good day for writing.
That's what I'll be doing for much
of the day. (And yes, it's a Dino

The other thing I'll be doing --
with Trudi's help -- is filling

We're officially into the Christmas
shopping season as of today. So let
me go over some quick reminders about
Christmas orders:

1. Order early. We make every effort
to get packages to our Dinos before
Christmas, but it always helps if you
order early.

2. If you want me to autograph a book
or a course, pls include an autograph
request in the Special Instructions
section of the on-line order form.

2A. There's no charge for an autograph.
I'm happy to do it -- in fact, I'm always
honored to do it -- but you have to ask.

2B. If someone else places an order for
you, be sure they ask for an autograph and
give me your name. I personalize what I
write when I autograph a book or course,
so I need your name. And if your name is
James (for example), let me know if I
should sign it to James or Jim.)

2C. If you want a short note of personal
encouragement related to a particular goal,
such as "Get that 400 pound squat!" or "Good
luck in the 2013 State Championships!" --
let me know.

3. Save clams on shipping by ordering two
or more books or courses (or shirts or
hoodies or DVD's) at one time. Email if
you have questions about what shipping to
select when you place your order. With some
items, we can ship two for the price of one
or three for the price of two.

4. I'll be including a handwritten note with
every order from now until Christmas -- and
a special bonus photo, signed with a short
message. You don't need to ask for these,
everyone gets them. It's my way of saying
THANK YOU for shopping with us -- and for
hitting it hard and heavy, Dino style!

Now I need to get back to my writing --
and help Trudi with today's orders.

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 55 now, but GOING STRONG AT 54 is
a pretty good DVD. Filmed it on my birthday
last year. Makes a nice stocking stuffer:

P.S. 2. My other books and courses -- and
t-shirts, sweat shirts, hoodies and Dino
DVD's -- are right here:

P.S. 3. Thought for the Day: "If you don't
understand hard training, googling for it
won't help." -- Brooks Kubik

Happy Turkey Day to the Dinosaurs!

Hail to the Dinosaurs!

It's Turkey day here in the USA,
so let me wish each and every one
of you a very Happy Thanksgiving!

And yes, that goes double for all
of our Dinos in the military --
wherever you're stationed on this
holiday. Stay safe and come home
soon! And THANK YOU for everything
you do.

Ditto for our Law Enforcement Dinos,
our Fire Dept. Dinos, our First
Responder Dinos and all of the
Dinos who are out there helping
Hurricane victims on the East

Anyhow, we call it Turkey Day,
but it's actually a day to give
thanks for the special things in
your life.

With that in mind, I made a list of
special things. Things I'm thankful

Here it is:

1. That worked to the bone feeling
after a hard set of heavy squats.

2. The way you suddenly feel lighter
than air after you complete the farmer's
walk and drop the weights out of your

3. Hitting a new PR.

4. Starting a Christmas list with the
words "More plates!"

5. Looking back over your training
journal and seeing how much stronger
you are.

6. Lifting more weight over your head
than most people could deadlift.

7. Lifting more weight over your head
than most people could roll.

8. Looking so much younger than your
years that you get carded if you buy
a quart of milk.

9. Training with your kids -- or your
grandkids -- and starting them early
on the road to lifelong strength and

10. Good food, good friends and good

That's my 2012 Thanksgiving Day
List of special things. I hope you
enjoy all ten of them!

Happy Thanksgiving!

Yours in strength,

Brooks Kubik

P.S. It's a holiday, but we're open
for business -- so forget about Black
Friday and do your shopping the easy

P.S. 2. Thought for the Day: "Squats and
turkey are a great combination. So are
deadlifts and turkey." -- Brooks Kubik

They Called it Muscletown!

Hail to the Dinosaurs!

I went to the Farmer's Market last
Saturday morning. It was a beautiful
Fall day, cold, crisp and clear.

I was wearing a York Barbell Club
hoodie I got from John Wood's
Oldtime Strongman site.

As I walk up to the Market, a guy
roughly my own age spots me, walks
over, and asks:

"Are you from York? I used to live
right down the road."

"Then you must know about the York
Barbell Club."

He shook his head.

"Nope, never heard of it."

And he's not interested enough to
ask -- and he walks away.

Which was sad. Everyone should know
about the York Barbell Club.

There was a time -- and it wasn't
all that long ago -- that the center
of the Iron Game was York, Pa.

They called York Muscletown -- and
you could send a letter or a postcard
to Bob Hoffman, John Grimek or Steve
Stanko and address it to "Bob Hoffman,
York Barbell Club, Muscletown USA" --
and it would get there.

I do my best to keep the memory of the
old York champions alive. I've written
five books in the Legacy of Iron series.
The series is set in York, and begins in
the late 1930's -- and moves forward year
by year, covering the lifting at the USA
Senior Nationals, the battles between the
top lifters, the Mr. America contest, and
everything else.

I've also written a detailed training
course about the most famous of the York
champions, John Grimek -- and I've written
a long book (almost 500 pages) about John
Davis, the six-time world and two-time
Olympic champion who was the greatest
weightlifter of the era. Both men were
members of the York Barbell Club.

I write about the York champions because
I like the way they trained -- hard, heavy
and basic -- and because I like the values
they represent. Old fashioned values, like
hard work, helping others, and standing
up for what you believe in.

I also write about them because they
inspired generations of men and boys to
start training. And when you get right
down to it, that's one of the most important
things in the world -- inspiring newbies to
start lifting. The world is a great place,
but it would be a heck of a lot better if
everyone lifted weights.

The next time I go to the Farmer's Market,
I'll carry a copy of Legacy of Iron. If
I see that guy who asked about York, I'll
give him a copy.

Yours in strength,

Brooks Kubik

P.S. Here's your ticket to York and the
great champions of the past:

The John Grimek Training Course:

Black Iron: The John Davis Story:

Legacy of Iron (the first of five volumes
in the Legacy of Iron series):

P.S. 2. If you've read Legacy of Iron, grab
the next book in the series -- you'll want
to be sure to read them all! You can find
them right here at Dino Headquarters -- along
with all my other books and courses:

P.S. 3. "Look to the past, live in the present,
lift like a champion." -- Brooks Kubik

An Amazing Dino Success Story!

Hail to the Dinosaurs!

Here's an email I received
the other day. This is why
I do what I do -- for readers
like Justin:

"Dear Brooks,

I want to say thank you for
your training info and what
it has done for me.

Here is a little background
on myself. Four years ago I
was involved in a motorcycle
accident. I broke C6 & C7
vertebrae, Suffered minor
head injury, ruptured my
spleen, and clinically died
a few times while in surgery.

I was unable to do much of
anything during my recovery.
While recovering from my
injury I found your site

You inspired me to lift big
and train in the ways of the
old time strong men. I read
everything that I could find
from you online. I could not
afford to purchase your books
at that time (Lost my business
due to being unable to work).

When I was able to start lifting
I used the basic lifts. Deadlifts,
Squats, Bench press, Rows, and
Standing press. I wasn't able to
lift much at weight at first due
to the year of being chair bound,
but I was determined. I worked
on my form to make sure it was
the best form possible. I
purchased CHALK AND SWEAT and
started following the workouts.

I have since that time developed
a lifting plan that works for me
using the "major lifts" and the
progression that you have outlined.

I do heavy (85-90%) triples 3 days
a week. All push, pull and squat
with clean and press 5x5 1 day a

My goal when I started was 300,
400, and 500. I am less than 50
lbs away from reaching my goal
weight on each lift. 265 bench,
360 squat, & 450 deadlift.

I feel better than I have ever
felt in my life. I am inspired
with lifting.

Brooks, I just wanted to say
thank you for helping inspire
me to be healthy and strong.

I will be 39 in April so I'm not
sure if I'd be considered a
Dinosaur but I feel as strong
as one when I lift.

Thank you once again.

Lift Big & Be Strong,

Justin -- Thanks for sharing your
story. What a great success story --
and what a comeback!

I'm sure your story will inspire
others to come back from injury
or illness -- and to push and pull
(and squat) themselves to strength
and health!

To everyone -- 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. CHALK AND SWEAT gives you 50
different workouts, from beginner to
advanced to ultimate muscle mass and
Herculean super strength:

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

P.S. 3. Thought for the Day: "Nothing
can stop heavy iron, guts, determination
and courage." -- Brooks Kubik


Attn Dinos: A Serious Call to Action!

Hail to the Dinosaurs!

If you know anything at all about
strength training, you know the name
of Dr. Ken Leistner.

You also know:

1. That Dr. Ken wrote more articles for
Powerlifting USA than any other person
on the face of the planet.

2. That Dr. Ken wrote for Muscular Development,
Hardgainer, H.I.T. Journal, and the original
Dinosaur Files newsletter.

3. That Dr. Ken wrote for Milo. (And still does,
I believe.)

4. That Dr. Ken wrote for Peary Rader's IronMan,
Bob Hoffman's Strength & Health and Muscular
Development, and even (get this) some Weider

5. That Dr. Ken wrote his own newsletter,
The Steel Tip, which is one of the best
three years of newsletter in history.

And that means that Dr. Ken has had a HUGE
influence on MY training -- on YOUR
training -- and on the training of thousands
of other lifters around the world.

But what you probably don't know is that
Dr. Ken lived in Long Beach, New York when
he was a kid. He lived other places, as well --
but Long Beach was his favorite place.

It was the one he called home.

Here's a video Dr. Ken sent me that shows
what Hurricane Sandy did to his hometown:

Now, I know that Hurricane Sandy is OLD

I know that we're all much more interested
in the General Petraeus scandal, the Jill
what's her name emails, the UFC, the football
games, Bengazi, the Kardashians, and Taylor
Swift's love life.

But do me a favor. Do Dr. Ken a favor.

Click on the link.

Watch the video.

Take a look at what they're NOT showing us on
national news.

And if you can, and if you have the extra
cash and the heart, send Dr. Ken a check to
help buy some basic supplies for kids and
families that have literally lost EVERYTHING
in the hurricane.

The link is in the PS.

Whether you act is in your heart.

Yours in strength,

Brooks Kubik

P.S. Here's what to do:

1. They have enough clothes now. Don't send

2. They need some financial help -- for
things like food, water, soap, toothpaste,
toilet paper, etc.

3. You can do your part by sending a check
or money order to Dr Ken at the below address.
Make the check or money order payable to

Dr. Ken Leistner
307 Ocean Ave
East Rockaway, NY 11518

P.S. 2. Thought for the Day: "Dinos help Dinos.
Nuff said." -- Brooks Kubik

P.s. 3. Thought for the day No. 2. "Go back
and read the thought for the day." -- Brooks

Three Great Exercises for Strength and Vitality!

Hail to the Dinosaurs!

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

Not pills.

Not creams.

Not shots.

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

Nothing you get from your doctor.

No, it's something entirely different.

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

It's called exercise.

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

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

Here are some more ideas:

1. The farmer's walk

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

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

Rest a bit, then do it again.

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

2. The Hise shrug

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

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

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

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

3. High pulls

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

You can use a snatch grip or a clean grip.

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

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

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

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

Yours in strength,

Brooks Kubik

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

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

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

The T Thing -- And What to Do About It!

Hail to the Dinosaurs!

I get a lot of questions from older
Dinos (and some not so old) about
the T thing.

As in, they saw something that made
them think they have low T -- so
they want to know what to do about

Well, I'm not a doctor, and this
isn't medical advice -- but if you
study old-school physical training,
you see lots of references to
exercises and training methods that
help were supposed to help normalize
glandular function and increase your
body's natural production of male

Leg and back work -- and exercises that
get you breathing hard and heavy -- as
in, puffing like a steam engine -- are
the ones that work.

For example:

1. Squats

The classic 20 rep squat -- the breathing
squat -- sets of 10 -- sets of five -- or
Grimek's classic 20/18/15/12/10/8/6

For details on Grimek's program:

2. Deadlifts

Same as squats. Note that you can do them
with a regular bar or a Trap Bar.

3. Snatches

Sets of five will get your heart and lungs
working like a steam engine. triples are
good, too.

4. The clean and jerk

Sets of five -- or triples -- or do them
rest-pause style and make one set of 20,
with plenty of deep breathing between
each rep.

For details on rest-pause training, grab
a copy of Strength, Muscle and Power:

5. The clean and press

Same as the clean and jerk.

6. The two dumbbell clean and press

Same as the clean and jerk. Note also that
sets of ten are pretty darn tough.

Start working some of those babies into
your program and you can stop worrying
about the low T thing.

7. Pretty much any of the exercises in
Dinosaur Dumbbell Training -- especially
if you combine them with squats or deadlifts
or Trap Bar deadlifts.

Oh, and while we're talking about it:

1. Meat, fish, eggs, and veggies. Watch
your carbs. Try cutting out all grain
prods and see what happens. And of
course, cut the junk food.

2. No beer.

2a. Sorry guys.

2b. Seriously.

3. If you're carrying too much excess
weight -- as in, Lard Lumps -- lose
it. Lard lumps lower T. Lean and mean
ups it.

3a. The diet in Gray Hair and Black Iron
will work pretty well for you.

4. Get enough sleep every night. Not
sleeping increases your stress hormones
and decreases everything else.

5. Buy flowers for your lady once in awhile.

5a. Seriously.

And that's how to turn low T into T Rex.

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 leg and back specialization programs
in Chalk and Sweat would be pretty darn good
as T boosters:

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

P.S. 3. Thought for the Day: "There's more to
life than training, but training is what puts
more in your life." -- Brooks Kubik

More Training Advice for Dinos!

Hail to the Dinosaurs!

I had a great workout last night.

It consisted of a single exercise:
split style snatches.

It was cold, so I bundled up and wore
a Dinosaur Training to stay warm. I
went out to the garage, did my warmups,
and then spent 40 minutes on a series
of progressively heavier snatches.

On Thursday, I'll do the same with the
clean and jerk.

On Sunday, I'll do either snatches AND
clean and jerks -- or snatches and front
squats -- or maybe just front squats.

You can put together lots of similar
workouts where you pick a couple of good
exercises and hit one or two of them in
each workout. I call this ABBREVIATED
TRAINING if you hit TWO exercises in
each workout. If you hit ONE exercise
in each workout, I call it ULTRA

I like to do Olympic lifting exercises,
but you can do other basic exercises if
you prefer.

For example:

Mon -- Squats

Wed -- BP or Mil Press

Fri -- Deadlifts or Trap Bar DL

And yes, you can throw in some gut, grip
and neck work -- or calf work -- at the end
of each session. Or you can do gut work on
Mon, grip work on Wed and train your neck on

Abbreviated and ultra-abbreviated training
works great -- because it lets you focus
on a particular exercise (or on two of
them) and work it (or them) right into
the ground. That's the kind of training
that builds strength, muscle and power!

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

Yours in strength,

Brooks Kubik

P.S. I cover abbreviated and ultra abbreviated
training in Dinosaur Training and in Strength,
Muscle and Power. You can find them right here:

P.S. Thought for the Day: "It's not how long
you train, or how often you train -- it's what
you do and how you do it." -- Brooks Kubik

Train for Lifelong Strength and Health!

Hail to the Dinosaurs!

One of our older Dinos -- he just
turned 60 -- sent in an update on
his training and his overall health.
Turns out he's got terrific HDL
numbers -- HDL being the "good
cholesterol" number. You want
your HDL to be high.

He credits heavy training and
sensible diet for the good HDL.

He also has excellent blood
pressure for age 60 -- and once
again, he credits heavy training
and sensible diet.

And this is not at all uncommon.

I get feedback all the time from
older Dinos who report that they're
in terrific health -- and that they
feel GREAT -- and they give the
credit to a lifetime of heavy
training combined with a sensible

And here's the interesting thing.

The medical community is all about
cardio training. Do you remember
the aerobics craze when we were
kids? The doctors all sneered at
weight training and told their
patients to go jogging instead.

Turns out they were wrong.

It would have been better to hit
the iron.

Of course, cardio work is important,
too. It works best to do both. But it's
the strength training that keeps the
older guys (and gals) young and healthy.

Anyhow, I'll be hitting the iron at
about 6:30 p.m. this evening. I'll be
doing one of my favorite workouts --
plenty of split style snatches, followed
by split style cleans and jerks. If you
train today, we'll do it together.
And we'll both keep building lifelong
strength and health.

Yours in strength,

Brooks Kubik

P.S. Here's the number one how to do it
book for older trainees:

P.S. 2. My other books and courses are
right here -- including my new book,
Dinosaur Dumbbell Training, and the
hugely popular Dinosaur Bodyweight

P.S. 3. Thought for the Day: "The added
benefit of heavy strength training is
that it also builds terrific health."
-- Brooks Kubik

Attn Dinos -- Please Help Dr. Ken Help Victims of Hurricane Sandy!

Hail to the Dinosaurs!

Most of you are are very familiar
with Dr. Ken Leistner, the super-
prolific and super-talented Iron
Game author and all around good

Dr. Ken lives near New York City --
and he and his wife Kathy have been
working round the clock to help
victims of Hurricane Sandy.

And now they need YOUR help.

Here's the deal.

There's a large group of kids who
had their homes destroyed by the

Their families lost everything.

The kids lost their homes, their
clothes, and their school.

Right now, they're staying in an
old church.

It's cold, it's wet, and they have an
urgent need for food and supplies --
but most of all, an urgent need for warm

So Dr. Ken has done something he almost
never does.

He's asked for HELP.

Here's what to do.

Send clothes. Any clothes. Especially
children's clothes and clothes for

They don't have to be new. Used clothes
are fine. These kids need warm, clean, dry
clothes -- and they need them NOW.

As I type this, Trudi is making a run to
a local thrift store, and she's going to
grab some winter coats. We'll mail them
to Dr, Ken, and let him take it from there.

You can do the same -- or you can grab any
old clothes you have and send them right on
over to Dr. Ken:

Dr. Ken Leistner
307 Ocean Ave
East Rockaway, NY 11518

You also can send a check. Like I said,
they need food as well -- and that means
they need money for food.

Make checks out to Lakeview Youth Federation.

BTW, I keep saying "kids" -- but remember,
these are for little kids on up to high
school age. So they'll find a home for
anything you send -- in any size.

Dr. Ken has been there for the Iron Game
for many years. Let's be there for him
right now.

Thanks for reading -- and thanks to everyone
who steps forward and helps out.

Yours in strength,

Brooks Kubik

The Dinosaur at the Farmer's Market

Hail to the Dinosaurs!

I started the day by going to the
Farmer's Market. When I got there,
I began the expedition by grabbing
some kale, swiss chard, baby bok
choy, arugula and garlic from Todd
Childers of Facing West Farm. He
sells killer greens.

And a woman standing in line said
to me, "Wow, that's a lot of greens.
Are you a chef?''

"No, they're for me and my wife."

"ALL those greens?"

I nodded.

"All of them."

"Oh, I get it. You're eating low carb."

"Well -- sort of. It's more Dino than
anything else."

"Who's Dino?"

"Dino is old-school, back to basics
strength training."

That made her think I was crazy, so she
started to edge away.

I paid for the greens and went over to
some of the other farm stands. I loaded
up on on pumpkin, sweet potatoes, red and
yellow peppers, red and green tomatoes,
carrots, broccoli, onions, and acorn squash.

A man asked me if I was a vegetarian.

"No, I'm a Dinosaur."

He, too, thought I was crazy, and began edging

I took all the veggies to the car, and then
went over to Stan Gentle from Dreamcatcher
Farm. I buy his eggs from free-range Happy
Chickens, and his beef and pork from free
range, grass fed, pastured critters.

This time, I grabbed 5 pounds of ground beef,
two pounds of uncured (nitrate free) bacon,
two chuck roasts (one for us and one for a
friend), and 4 pork chops -- along with four
dozen eggs.

So much for being a vegetarian.

Someone asked me if I owned a restaurant.

"No, that's food for the family for a week."

"Must be a big family!"

"No, it's just me and my wife."


I sighed and shrugged my shoulders (inwardly,
not so he could see), and answered as best I

"I'm a Dinosaur. I do old-school weight
training, and I work up a heck of an

That made him step back and start to edge
away, so I grabbed my bags and headed away
before I ruined Stan's business for the day.

My last stop was to grab some fresh flowers
for Trudi.

Luckily, no one asked me about the flowers.

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. Real food builds real muscle -- but you
also need the right kind of training. Here's
a great book that tells you how to do it:

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

P.S. 3. Thought for the Day: "Train hard,
train heavy, be strong, be a Dinosaur!"
-- Brooks Kubik

More Old-School Lifting Standards for Dinos!

Hail to the Dinosaurs!

The old-timers did plenty of heavy
dumbbell training, and that included
plenty of heavy dumbbell pressing.

The one-hand military press with
dumbbell was one of the favorite
old-school exercises -- and many
of the old-timers used it to build
impressive strength and power --
and plenty of rugged muscular

Now, please note -- I'm not talking
about bent presses or side presses --
or push presses or jerks. I'm talking
about the one-hand MILITARY press with
one dumbbell. A strict lift, performed
in letter-perfect style.

Here are Bob Hoffman's Gold, Silver
and Bronze medal standards for the
one-hand military press with one
dumbbell. Study them carefully --
and note just how strong they were
back in 1939, when Hoffman compiled
these standards.

NOTE: The weights given are for ONE
dumbbell -- for example, the Gold
medal standard in the 132 pound class
is one rep with an 85 pound dumbbell.

132 pound class

Gold -- 85 pounds

Silver -- 77 pounds

Bronze -- 69 pounds

148 pound class

Gold -- 90 pounds

Silver -- 81 pounds

Bronze -- 72 pounds

165 pounds

Gold -- 95 pounds

Silver -- 85 pounds

Bronze -- 75 pounds

181 pounds

Gold -- 100 pounds

Silver -- 90 pounds

Bronze -- 80 pounds


Gold -- 105 pounds

Silver -- 95 pounds

Bronze -- 85 pounds

So just how strong were the old-timers?

If they were handling weights like that
in the one-hand military press, I'd say
they were pretty strong!

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. Old-school dumbbell training builds
terrific strength and power -- and plenty
of muscle -- and Dinosaur Dumbbell Training
will teach you how to do it:

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

P.S. 3. Thought for the Day: "If a guy training
at home with a barbell and dumbbell set could
build strength like that way back in 1939, he
must have been doing something right."
-- Brooks Kubik

Smack that Young Guy Right in the Chops!

Hail to the Dinosaurs!

Forty years ago, there was a pretty
good high school wrestler at a school
in Illinois. (Actually, there were a
lot of good wrestlers at that school.)

He was lucky enough to go to a school
with an excellent wrestling coach and
a long tradition of top wrestlers and
wrestling teams.

He worked hard all year round, and did
plenty of lifting and conditioning work
on his own, and he got to be pretty

One day, he went to Chicago and wrestled
in the State Championship meet in Greco
Roman wrestling. He found a rabbit's foot
in the locker room before the meet began,
slipped it into his gym bag and went out
on the mat -- and finished the tournament
by knocking two kids in a row unconscious
with savage headlock hip throws -- and won
the State Championship at 154 pounds.

Yes, that was me -- and yes, I really did
find a rabbit's foot in the locker room.
It was dyed emerald green. I have no idea
what happened to it. I sure wish I had kept
it -- because it was darn lucky for me that

Anyhow, that was forty years ago. A long
time ago.

I don't wrestle any more, but I still lift
weights and I do it just as seriously as I
did in my wrestling days.

And here's the fun part.

I'm stronger today -- at age 55 -- than
I was when I was a high school state
wrestling champion.

And that's part of the fun of training.

I want to be stronger than that high school
wrestling champion when I'm sixty -- and
when I'm sixty-five -- and when I'm

Don't know if I'll do it, but that's the
goal I've set for myself.

To get there, I need to train the right way.
I follow the programs detailed in Gray Hair
and Black Iron. I train hard, but I train
smart. And I watch my diet pretty closely.
Diet and nutrition gets more and more
important as you get older.

You might remember a younger version of
yourself, and you might be planning to smack
him in the chops -- just the way I'm planning
to smack the younger version of the Dino-Man
right between the eyes. If that's the plan,
I wish you the best of success. It's a lot
of fun to look back forty or fifty years and
be able to say, "I'm stronger now than I was

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 is the number
one resource for older trainees. Grab a copy
right here -- and kick that younger version
of you right in the you-know-what:

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

P.S. 3. Thought for the Day: "Youth is wasted
on the young, but training is forever."
-- Brooks Kubik

The Power of Old School Poundage Goals

Hail to the Dinosaurs!

One of the worst things in the history
of the Iron Game was the shift from
telling people that they could be a
champion to putting the champions on
pedestals and making them appear to
be unreachable muscle gods.

Things were a heck of a lot better
when the champs were GOOD -- but not
so good that the average guy thought
it was impossible to become a champ.

Once again, Bob Hoffman's gold, silver
and bronze lifting standards are very

Consider the following.

In 1939, John Davis won the 181 pound
class at the United States Senior
Nationals. The previous year, he won
the World Championship. So he was pretty
good -- as in, the best in the world.

Let me repeat that.

He was the best in the United States --
and the best in the world.

His winning lifts were:

Press -- 255 pounds

Snatch -- 260 pounds

Clean and jerk -- 300 pounds

Total -- 815 pounds

Frank Kay, the second place winner,
totaled 765 pounds -- and third place
finisher Gord Venables hit an even
700 pounds.

Hoffman published his lifting standards
the very same year. Let's look at the
gold medal standards for 181 pounds.

Here they are:

Press --205 pounds

Snatch -- 215 pounds

Clean and jerk -- 280 pounds

Total -- 700 pounds

Now remember, the lifting standards were
intended as goals for the average lifter.
Not as impossible standards -- but as
realistic training goals for the typical
guy who trained at home or at a local
lifting club, YMCA or neighborhood gym.

So Hoffman set the goal at a three-lift
total of 700 pounds -- or roughly 85%
of what the World Champion was lifting.

And please note -- that same 700 pound
total was enough to give you third place
at the USA Senior Nationals.

So Hoffman was encouraging EVERY lifter
in the world to work toward a total that
was just about 85% of the defending World
Champion. And he was saying, "Go on --
give it a try -- You can do it!"

If you think about it, that's pretty darn

And it's encouraging in TWO ways.

Number one -- it encourages the younger guys
to try to move into championship territory.

Number two -- it encourages the champion to
work like heck and get stronger and stronger
so he can stay ahead of the younger guys.

And it may just be a coincidence, but for the
next 15 years, the USA lifters who grew up
reading Hoffman's books and courses -- and
his lifting standards -- were the very best
lifters in the entire world.

And later, when the muscle magazines became
addicted to the Cult of the Champions --
well, you know what happened then. USA
lifting melted like a snowball in July.

Anyhow, there's a reason why I've been
sharing those old school lifting standards.
Don't ask me what it is -- I just told 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 the best in old school strength
training and muscle building, grab any of
my books and courses. You can find them
right here:

P.S. 2. Thought for the Day: "Old school
iron, old school values, and old school
power." -- Brooks Kubik

Squatting Tips for Dinosaurs!

Hail to the Dinosaurs!

A very long time ago, I was a sophomore
in high school.

I was doing curls in the school weight
room -- using a York Olympic barbell
loaded to 135 pounds. 

Not strict curls -- there was some
cheat there -- but still, that was a
lot of weight for a 145 pound kid to be
handling back in 1971 or 72 or whatever
year it was.

In walks one of the coaches -- with a
buddy who was a coach at another high

And the guy immediately starts to tell
me that I'm doing my curls all wrong, and
I'm musclebound, and I have no flexibility,
and I can't straighten my arms, and I need
to do special stretches every day or else
my biceps will fall off and I'll never be
able to straighten my arms, and my elbows
will rotate backwards and I'll never be able
to comb my hair again.

Or something like that.

And he said, "ALWAYS do full range movements
when you lift weights!"

Then he walked over to another guy who was
doing squats and told him he was going too

"Don't go so deep," he said. "You'll ruin
your knees! Only squat to parallel!"

There was no one else in the weight room
to yell at, so he left.

And that's the way it was, back in the day.

"Full range movements!" they told us.

"Only squat to parallel!" they told

And being young and naive, we never
stopped to consider whether those two
statements were consistent with each

I mention this, because I often get
questions from readers asking about
parallel squats vs. full squats.

But I never get questions asking about
half-way curls vs. full range curls --
or about half-way presses vs. full-range
presses -- or about half-way deadlifts
vs. full-range deadlifts.

So where am I in the Great Debate?

I'm right ehre:

1. Full squats are best, IF you can do
them safely.

1A. If not, go as low as you can safely

2. If you need to build the flexibility
to do full squats, then take the time to
do it.

3. Wear Olympic lifting shoes if you plan
to do full squats.

4. Keep your torso upright -- in other words,
do Olympic high bar squats, not powerlifting

5. Note that front squats may work better
than back squats, especially for older

6. Never drop and bounce when you squat.

6A. Control the weight.

7.  If you're hitting the iron in the school
weight room and some jerk comes in and tells
you you're doing it wrong, drop something
heavy on his foot.

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 tips on real world, effective
 strength training, grab a copy of Dinosaur
Training: Lost Secrets of Strength and

P.S. 2. My other books and courses -- and
Dinosaur Training DVD's -- are right here:

P.S. 3. Thought for the Day: "When you squat,
go all the way down. Then go all the way up."
-- Brooks Kubik