Author, Dinosaur and Guinea Pig!

Hail to the Dinosaurs!

Everyone keeps asking, "When is your
next book coming out?"

The answer is -- as soon as I finish

That's not intended as a flip response.
It's the truth.

For several years, I did full-time
writing, and was able to give the
Dino Nation a ton of new books and
courses. Which was great for all of

But last October a friend at a small
law firm asked me if I'd consider
joining them to help on a big case
they were handling.

Now, I wasn't looking for legal work,
but this was a friend -- and when a
friend asks for help, you say "Yes."

So two hours later I was doing legal
work once again -- and then it became
LOTS of legal work -- and pretty soon
it was SUPER BUSY legal work -- and
only recently have I been able to
get back to writing. Not full-time
writing, but nights and weekends --
because I'm still doing the law job.

I'm working on several projects, but
my primary objective is too finish a
book on diet and nutrition for life-
long strength and health.

It's going slow, and it's taking a
long time to finish, but we're getting

And as part of my research for the
new book, I'm doing a little experiment,
using myself as the Guinea Pig.

I'm following the Dinosaur Diet to
the letter -- and I'm going to see
just how lean and muscular I can be --
while getting stronger and handling more
weight in the Olympic lifts than ever

When I was a 17-year old high school
wrestling champion I weighed 145 pounds
and I was cut to the bone. Lean and
strong, and in great shape. I could
wrestle for hours, and that's no
exaggeration because that's what
we did in practice.

My goal at age 56 is to be just as lean
and muscular -- but much stronger --
than I was when I was a high school
wrestling champion.

To get there, I'm working super hard
on Olympic weightlifting. No cardio,
no aerobics, no high rep gut work,
nothing but Olympic lifting.

Diet-wise, I'm following the Dinosaur
Diet -- a/k/a, the same diet I'll
be covering in the new book.

All of which makes me a triple threat:
Author, Dinosaur and Guinea Pig!

So stay tuned for updates on the
experiment -- and for status reports
on the book. I'll keep you posted.

In the meantime, and 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 getting back into great shape --
or if staying in great shape -- sounds
like fun, grab this:

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

P.S. 3. Thought for the day: "Anything good
is worth waiting for, but don't wait too
long before doing your squats."
-- Brooks Kubik

High Reps or Low Reps?

Hail to the Dinosaurs!

Let's start the week with a training
question. This one is from Blake
Rosenbaum -- and it's a fairly
common question:

"From what I understand,  you put
all of your focus into very high
weight and low reps. But I was
curious if the strength gained
from low rep high weight exercises
carried over to high rep exercises.
Example: you have gotten to the
point of being able to do a rep
or two of dips with 200 pounds
strapped on, would that strength
carry over to being able to do,
say, fifty reps of bodyweight
dips? etc.

I absolutely love the idea of getting
dinosaur strong but I also would like
to be able to do these motions all
day at lower weight if I needed to.
For example a farmer wouldn't be worth
much if he could carry a 500 pound
"weight" in each hand, but couldn't
carry his five hundred 50 pound bales
to his  barn.

So if I want both types of strength,
would just the super heavy training
carry over well enough, or would it
be better to train HARD with heavy
weight one week and train HARD to
the point of absolute failure the
next? Or more clearly, what is the
best way to achieve both?

Thank you for your help,
Blake Rosenbaum"

Blake -- Thanks for your question.
I'm sure many readers have wondered
the same thing.

The answer lies in something called
the specificity principle.

If your goal is to be super strong
for low reps -- or for single rep
efforts in competition -- you need
to perform low reps with heavy weights
in your training.

If your goal is to do be able to
high reps with lighter weights --
or to perform high reps in bodyweight
exercises -- then you need to focus
on that kind of training.

In my experience, there's little
carry-over from low reps to high reps
and vice-versa. If you train for X,
you develop X -- and if you train for
Y, you develop Y. Training for X does
not develop Y.

The more difficult question is how to
achieve both the low rep strength and
the high rep strength (which is better
described as "muscular endurance").

You have several possible options:

1. Alternate between low rep workouts
and high rep workouts -- for example,
low reps on Mon, high reps on Wed, and
low reps on Friday. This works well for
many trainees.

1A. Do NOT try to do three heavy, low
rep workouts and three high rep workouts
in the same week -- that's way too much

2. Train on low reps (or on high reps)
exclusively until you've achieved a
high level of success, and then train
exclusively on the other. Some trainees
prefer to do this -- and it works well
for them.

3. Build low rep strength with heavy
training, and finish your workouts with
finishers -- such as the farmer's walk
and the sandbag carry. This will help
you build high levels of strength and
muscular endurance at the same time.
This is the approach I detail in my
books and courses, and it works great.
See Dinosaur Training, Strength, Muscle
and Power and Gray Hair and Black Iron
for details.

To everyone -- thanks for reading,
and have a great day -- and a great
week. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik

P.S. For more about those Dino-style
workouts, grab these power packed training

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

P.S. 3. Thought for the Day: "Set your goal,
plan your strategy, and do the work."
-- Brooks Kubik

Whack those Limitations!

Hail to the Dinosaurs!

There was a big two page ad in the
New York Times a couple of days ago.

The headline was something like "When
you reach 50, you have to accept your
limitations -- or not!"

It was an ad for a Porsche or some
similar set of super-expensive
status wheels.

I'm 56, and I don't drive anything
remotely resembling super-expensive
status wheels -- but I do go out to
the garage and hit the iron hard and
heavy on a regular basis.

I guess that's another way of not
accepting age-related limitations.
Or flat-out whacking them. As in,
punching them in the mouth.

Of course, older trainees have to
train smart. Hard and heavy, but

One of the things I'm doing is to
train on a three-week cycle. Two
hard weeks followed by a recovery
week where I primarily work on form
and technique.

Week one -- hard and heavy. I do squat
snatches, squat style clean and jerks,
snatch grip high pulls, clean grip
high pulls, and front squats. I may
also do a special kind of flat-backed
deadlift for Olympic lifters, using
either a snatch grip or a clean grip.

Week two -- harder and heavier than
week one. Aim for progress in all
lifts and related exercises. Focus
on heavy weights in the snatch and
the clean and jerk.

Week three -- same lifts, same
exercises, but less weight and
less volume. Work on form and
technique in the squat snatch
and squat style clean and jerk.

Note that I use the same lifts
and the same exercises during
week three, the recovery week.
Don't change what you do in
week three -- change how you
do it.

I start things all over again
in week four.

It's a three-week mini-cycle --
and it works pretty well.

For older lifters, the three week
mini-cycle is a good way to help
stay fresh and focused -- and to
avoid the build-up of excessive
fatigue, stiffness and soreness.

I've designed the three-week cycle
for Olympic weightlifting because
that's what I'm doing now -- but it
works for any kind of training you
want to do.

And yes, you can drive the super-
expensive status wheels as much as
you want during week three -- or
ride your bike -- or walk -- or
head into town in that rusted out
pick-up truck with 450,000 miles
on it and the rear bumpers held
on with baling wire. Whatever
keeps you young, my friend.

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, sane
and sensible training advice for older
Dinos, grab a copy of Gray Hair and
Black Iron:

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

P.S. 3. Thought for the Day: "The best
wheels are more wheels on the squat bar."
-- Brooks Kubik

Dino Style Double Progression!

Hail to the Dinosaurs!

Here's a simple way to help keep
making regular, steady progress
in your training.

Vary your volume and intensity by
doing different sets and reps for
the same exercise in different
workouts -- and create two
parallel progress paths.

I call it Dino Style Double
Progression -- and it works

For example --

Let's say you train the Trap Bar
deadlift once a week -- and let's
say you can pull 350 for 3 x 5 in
good form. (No bouncing, no gutting
it up, just good, solid, perfect reps.)

So here's what you do for your
working sets (which will always
come after a series of progressively
heavier warm-up sets, such as 135 x 5,
185 x 5, 225 x 5, 275 x 5 and 315 x 5.)

In week one, you would do 3 x 5 with
350 for your working sets.

In week two, you would do 1 x 5 with
350, 1 x 3 with 360 and 1 x 1 with 370.

In week three, you go back to the 3 x 5
and do 3 x 5 with 355.

In week four, you would do 1 x 5 with
355, 1 x 3 with 365 and 1 x 3 with 370.

Art that point, the weights are going
to be feeling pretty heavy, so slow
the progression down by repeating each
workout two or three times before
adding weight.

The trick is, follow two different
progression paths -- one where you're
working to progress for 3 x 5 working
sets and the other where you're working
to progress with 1 x 5, 1 x 3 and 1 x 1
working sets.

The different set/rep schemes have a
different training effect, even though
you're doing the same exercise -- and
you keep your mind fresh by tackling
new challenges from week to week.

And yes, you can do this with other
set/rep systems. For example, 3 x 5
working sets in one workout and 5
heavy (but not max) singles for your
working sets in the next workout.

You also can use the add one rep per
workout progression that we've covered
in other recent emails to make progress
in both workouts.

Good stuff, sensible and effective, not
rocket science, but not mindless heaving
and pulling. A good combination of art
and science -- which is what strength
training is (or should be).

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 other keys to great workouts
in Strength, Muscle and Power:

P.S. 2. My other books and courses --
including Dinosaur Training and Gray
Hair and Black Iron -- are right here:

P.S. 3. Thought for the Day: "If training
was rocket science, we'd lift space ships
instead of barbells." -- Brooks Kubik

The Percentages Question!

Hail to the Dinosaurs!

Steve Holloway sent in the following
email in response to yesterday's
message about poundage progression
and breaking through sticking
points. (If you missed it, check
it out on the Dinosaur Training

"As always, great information, Brooks.
In regards to the warm up sets. What
percentage of your max lifts would you
suggest using for the warm up sets?

I have been training for nearly 20
years; but reading your articles and
listening to you on Super Human Radio
has re-lit my fire for the Iron Game.
Please keep up the great work.

Stay Strong,


Steve -- Thanks for your feedback and
your kind words, I'm glad to hear that
you're back in training. It's the best
thing you can do for yourself.

As far as warm-up weights go, I don't
base them on percentages. I base them
on how many warm-up sets I'll be doing
and what I'll be using for my working
set (or working sets, if I plan to do
multiple working sets).

Then all you do is figure out a good
starting weight and make even jumps to
get to your working weight.

For example -- if you're doing 200 pounds
for 3 x 5 in your working sets, and you
plan to do three warm-up sets, then
try something like this:

140 x 5

160 x 5

180 x 5

200 x 3 x 5

If you're going heavier, you can make
bigger jumps from set to set. For example,
if you're doing Trap Bar Deadlifts for
3 x 5 with 405, you might do something
like this:

135 x 5

225 x 5

275 x 5

325 x 5

365 x 5

405 x 3 x 5

The really important warm-up set is the
one before the first working set. You
need to make that set feel smooth and
easy -- but it has to be heavy enough
to get you ready for the working set,
and it can't be so light that it's a
big jump to the working set and the
working set feels impossibly heavy
on the first rep.

So don't sweat the percentages. Plan
on doing a logical progression that
starts out light and easy and builds
up in a sensible fashion to your
working set(s). The goal is to be
100 percent prepared for your working
set. Not tired, but energized -- and
ready for bear!

To everyone -- that's a common question.
I hope this helped to clear things up
for anyone who was wondering about 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. For more about sets, reps and how
to put them together into great workouts,
grab these books from Dino Headquarters:

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

P.S. Thought for the Day: "Strength training's not
rocket science, but you do have to think things
through." -- Brooks Kubik

Smash that Sticking Point!

Hail to the Dinosaurs!

Lots of readers can handle a particular
weight for a given number of reps -- let's
say 200 pounds for five reps in the bench
press -- but when they add five or ten
pounds to the bar they can only do two
or three reps.

Or they can do a single with a given
weight -- say 400 pounds in the Trap
Bar deadlift -- but when they load the
bar to 405 they can't budge it.

I get training  questions about this
sort of thing all the time -- so it's
obviously a common problem.

It's also a problem that's easy to fix.

You simply need to do more work at your
current weight to truly MASTER the weight
before you try to go heavier.

For example:

If you do four progressively heavier
warm-up sets in the bench press and
finish with 200 pounds for five reps,
don;'t try to jump to 205 or 210 pounds
the next time you do benches.

Instead, do 4 x 5 progressively heavier
warm-ups followed by 200 x 5 and then
200 x 3.

In the next bench press workout, do
4 x 5 progressively heavier warm-up
sets followed by 200 x 5 and then 200
x 4.

Next bench press workout -- do the
4 x 5 warm-ups, and then do two sets
of five with 200 pounds.

In the next bench press workout, do
the 4 x 5 warm-ups, then do 2 x 5 with
200 pounds, and then do 200 x 3.

Same thing in the next bench press
workout, but do 200 x 4 for your final

Next bench press workout -- do 4 x 5
followed by 3 x 5 with 200 pounds.

In your next bench press workout, add
5 pounds to all sets (including the
warm-up sets) and do 205 x 5 for your
working set.

From there, build up to 205 for 3 x 5,
following the same one rep per workout
system outlined above.

In other words, don't try to go up in
weight too soon or too often. That only
leads to staleness, missed lifts and
burn-out. Instead, take your time and
train progressively. EARN the next
poundage increase, don't try to hurry

It's very simple, but very effective.
Try it and see!

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. Doug Hepburn built World record
strength and power by following a
unique system very similar to what
I just shared with you:

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

P.S. 2. Thought for the Day: "Wherever
you're going, the best way to get there
is one step at a time." -- Brooks Kubik

The First Rule for Older Trainees!

Hail to the Dinosaurs!

The first rule for older trainees
is to stay in the game.

The second rule for older trainees
is to stay in the game.

The third rule for older trainees
is to stay in the game.

Now, when I say "stay in the game,"
I'm not talking about using that
stuff that knocks all the gray out
of your hair.

No, I'm talking about training.

I'm talking about training for the
rest of your life -- about sticking
to it -- about never giving up --
about never getting bored -- about
never saying to yourself, "I think
I'm too old for this weightlifting
stuff" -- about never throwing in
the towel -- about never (dare I
say it?) QUITTING.

Yeah, that's right.

I said it.

The dreaded Q word.

The worst four letter word in

Q - U -I - T.


It's something I never want to hear
you or any other Dinosaur say. In
fact, I don't want you to even think
about it. Not for a second.

Let me let you in on a secret.

When you're young, you train to become
a world or Olympic champion -- or the
greatest bodybuilder of all time -- or
the best of all time in your chosen

Your goal is to be the best of the best.

You train hard, and your work like
heck, and get some pretty good results.
Maybe you do become a World or Olympic
champion or a record holder. That kind
of thing has actually happened to some
of our Dinos over the years.

But maybe you never become the best of
the best -- but you keep on training --
and one day, you look in the mirror
and you see that gray stuff in your
hair, and you think, "Man, I'm never
gonna win that gold medal."

And at that point, some guys quit.

But other guys turn away from the
mirror and take a look at the other
guys their age -- the ones who don't

There -- do it now -- take a look at

What do they look like?

They look like crap.

They're soft and skinny -- or soft and
fat -- and they look twenty years older
than you do.

And do you know why?

It's not because of the Grecian Whatever

It's because YOU train and THEY don't.

So maybe you don't have a gold medal.

That doesn't matter.

What matters is this -- you've laid the
foundation for lifelong strength and

And now, all you have to do is carry
through on it.

In other words -- just keep training!

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

Yours in strength,

Brooks Kubik

P.S. Here's the number one resource for
older trainees:

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

P.S. 3. Thought for the Day: "The secret is
hard work, heavy training and glue. The glue
helps you stick to it." -- Brooks Kubik

The Steak Tree

Hail to the Dinosaurs!

So some food scientists have developed
an test-tube hamburgers -- hamburger
meat grown from stem cells.

Everyone's talking about it.

Some people think it's the greatest
thing since sliced bread. Others think
it's ridiculous. And some think it will
be how we feed the world in the not too
distant future -- assuming the soylent
green thing doesn't work.

Personally, I don't know and I don't

I grow my own steaks in the back yard

Not test-tube hamburgers. Real steaks.
Grass fed beef. The best in town.

Now, before you think I've flipped my
lid --- or that I've started cattle
ranching (or rustling), let me explain.

A couple of years ago, Trudi planted a
fig tree by the side of the house.

The darn thing grew, and now it's a
real fig tree, and it grows figs.

Fresh figs are delicious and wonderful
and awesome and an incredible treat.

They're also 100% carbs (i.e, sugar)
and we don't eat them.

And yet -- we have a fig tree with a
bunch of fresh figs.

What to do?

Last weekend, I went to the Farmer's
market and bought some grass fed beef
and pastured pork from one of the
farmers. By "some" I mean LOTS. It
takes plenty of high quality protein
to feed a Dinosaur.

The guy I buy the meat from is named
Stan. His wife, Leila, is a gourmet
chef and caterer. She sells spectacular
homemade soups, stews, quiches and other
goodies at the Market. We always buy
somethign from her, just because it
looks so darn good.

So there I was, buying a couple hundred
pounds of beef and pork from Stan
Well, not that much, but it was more
than the non-lifters -- a/k/a the
skinny people) were buying.

Leila's booth is right next to Stan's
booth. Stan was rummaging in his ice
boxes for a pork roast for me, and
Leila was enjoying a free moment
with no customers srtanding in line.

So I popped the question.

"Leila -- do you like figs?"

That brought an unexpected response.

"Like them? I LOVE them! I grew up
eating fresh figs from my grandmother's
fig tree."

"Well, we have a fig tree where
they'r ejust about ripe -- and we
don't eat them -- and we we're
wondering if -- "

"I'll take them!" she said.

So she gave me her number and told me
to call her when the figs were ripe.

So last night, I finished a killer
workout out in the Dino Dungeon (a/k/a
the garage), and when I walked back 
to the house I swung over and checked
out the fig tree.

Ripe -- ripe and ready to pick.

So I grabbed a basket and picked a
big mess of them.

This afternoon, Trudi called Leila and
told her to come over and pick up her

When Leila came over, she brought three
thick, beautiful, steaks -- all of them
from Stan's wonderful grass-fed beef.

So Leila got the figs -- and Trudi got
the steaks -- and they're cooking right
now (or rather, one of them is) -- and
when I sign off I'm going to go devour
the thing. Every last bit of it.

And that's why I can say, "To heck with
the test-tube hamburgers -- I'm growing
steaks in the backyard!"

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. Steaks are good, squats are good, and
here's something else that's good --
especially for the home gym Dinos:

P.S. 2. These are good, too:

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

P.S. 4. Thought for the Day: "Steak always tastes
better if you earn it --- and that means heavy
training." -- Brooks Kubik

How to Have a Great Workout!

Hail to the Dinosaurs!

People often ask me about warm-up sets.
Usually it's the newbies, but not always.

The question goes something like this:

"Dear Brooks,

On your 5 x 5 program, you say to do
four progressively heavier warm-up
sets, followed by one working set
with your heaviest weight for the

What's the point of doing so many
warm-up sets?

Why not just do the one heavy set?
After all, that's the only set that
builds strength and muscle -- right?

Your friend,

No Name Given"

My answer is always the same. It goes
something like this:

"Dear No name,

Thanks for your question. I think that
warm-up sets are vitally important --
and I think they have major strength
and muscle-building effects -- but
only if you do them the right way.

Once you reach the point where you're
handling a reasonable amount of weight
in any given exercise, you'll do far
better in it if you do several warm-up
sets before your heavy set. You'll
also reduce the risk of an injury
enormously. Lifting heavy with cold
muscles is an invitation to disaster.
Athletes in all sports perform
extended warm-ups before practice
and before competition. You should
do the same.

You also should use your warm-up sets
to establish precise movement patterns.
In other words, use the warm-up sets
as "rehearsal" for the heavy set. By
doing 15 to 20 warm-up reps (spread
over three to five warm-up sets) you
greatly increase the odds of performing
perfect reps in your heavy set.

Also -- and this is what separates a
truly successful trainee from the rest
of the world -- you should practice
concentration and visualization
drills between your warm-up sets.

After each warm-up set, load the bar,
then find a quiet place and stand or
sit and close your eyes -- and see
the next set. Watch yourself perform
the set from start to finish, rep by
rep, in perfect form, with total
focus and intensity.

Then, when it's time, do the set --
and do it perfectly -- exactly as you
visualized it.

Use the concentration and visualization
drills to tie your workout together.
Make it a unified series of mental
and physical efforts from start to

That's one of the most important benefits
of the 5 x 5 program or any other system
where you perform multiple sets of
progressively heavier warm-up sets
before you get to the heavy sets.
It's a perfect way to link your mind
and your body for the entire workout.

Remember -- perfect practice makes
perfect performance. Your warm-up
sets are an opportunity for perfect

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

Yours in strength,

Brooks Kubik

P.S. Here are some great training courses for 
super-effective workouts:

P.S. Go here for other terrific training books
and Dinosaur Training DVD's -- and the world
famous Legacy of Iron series:

P.S. 3. Thought for the Day: "It's the little
things that make a difference." -- Brooks Kubik

How to Turn a Bad Workout into a Good One!

Hail to the Dinosaurs!

What do you do when you have a bad

Answer: You learn from it. You go
back to the drawing board and you
things through, and you figure out
how to have a great workout the next

And sometimes, a bad workout can be
the best thing ever.

Case in point.

I've been training very hard on my
Dino-style Olympic weightlifting
workouts. Lots of squat snatches,
lots of squat style cleans and
lots of split style jerks.

The squat style lifts are a real
challenge for an older lifter who
didn't do them when he was young
(which would be me). The squat style
lifts require tremendous flexibility,
and a unique combination of strength
and speed. They're not easy to do.

Anyhow, I'd been hitting things very
hard, and doing front squats and high
pulls along with the lifts -- and I
overdid things a bit, and woke up on
Saturday morning so sore and stiff it
was hard to walk.

I rested on Saturday and lifted again
on Sunday. I was still pretty sore and
stiff. But I thought I'd work it out
as I did my warm-ups.


My timing was off, my speed was half
of what it normally is, and it ended up
being impossible to do squat snatches.
I just couldn't drop into the squat
position to catch the weight. So I
missed weights I should have made
easily -- and I missed them badly.

It was a BAD workout.

Grumble, grumble. Unload the bar. Put
everything away. Turn out garage light,
lock the door, go inside, grumble to
wife, have dinner, and sort out what
went wrong.

It was such a bad workout I wondered
if I should stop trying to do squat
snatches and switch to split style

Grumble, grumble.

Last night, I tried again -- but I did
things differently. I did an extra
long warm-up, followed by MANY single
lifts with light weights to get my form
and timing down, and to help get my
knees, hips, thighs and ankles all
stretched out and loose.

I concentrated on a slow start, which
helps me get into position for the
second pull and the squat under. On
Sunday, I had been rushing things.
Last night, I took it slow at the
start of each lift.

Gradually, slowly, methodically, I
added weight to the bar -- and I ended
up hitting five perfect singles in the
squat snatch with a good weight.

So last night ended up being a pretty
good workout. Why? Because I learned from
the mistakes I made on Sunday -- and I
corrected them.

Now I look back on it, and Sunday's
workout wasn't all that bad. It was
merely -- educational. And educational
is okay.

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. Everyone makes mistakes, but successful
trainees learn from them. Here's a book that
offers plenty of from the trenches advice
for older trainees:

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

P.S. 3. Thought for the Day: "Think, but
don't overthink." -- Brooks Kubik 

Squats Are Zen!

World and Olympic champion Paul Anderson specialized on squats and military presses.  It worked pretty well for him.

Hail to the Dinosaurs!

The Small One went to the gym
and trained for many hours.

He bombed, blasted, and blitzed.

He did all the exercises he read
about in the muscle magazines.

He used all the machines -- some
of them twice!

He did high reps, peak contraction
and burns. Pumped everything to the
max. Double pumped his pecs. Triple
bumped his arms.

He finished with three hours of
Maxi-Mega Ultra Hypertrophy
Training for his bi's and tri's.

After his workout, he went to see
the Big Man.

The Big Man was training, too. He was
a strange exercise with many plates
on the bar.

The Small One watched him curiously.

When the Big Man had finished his set,
the Small One walked over to him.

"What are you doing, Big Man?" he

"Squats," said the Big Man.

"What are squats?" asked the Small

"Squats are zen," said the Big Man.

"I did 20 sets of Himalayan curls,"
said the Small One. "Are they zen?"

"They're probably not even Himalayan,"
said the Big Man as he loaded more
plates onto the squat bar.

"But why are squats zen?" asked the
Small One.

"Do squats today and tomorrow your
legs will give you the answer," said
the Big Man.

He taught the Small One how to do
squats. The Small One did five sets
of five reps.

The next day, the Small One's legs were
so sore he could barely walk. That was a
huge surprise. He wasn't sore anywhere
else. He trained for hours and hours
every day and never got sore. It was
something totally new.

"My legs are trying to tell me something,"
he said. "I wonder what!"

The Small One went to ask the Big Man.

"My legs are terribly sore," said the
Small One. "What does it mean?"

"It means that squats are zen," said
the Big Man.

Moral of the Story:

1. Strength training is zen.

2. 5 x 5 and similar sensible set/rep
systems are zen.

3. Hard work on basic exercises is zen.

4. Concentration, focus and intensity
are zen.

5. Muscle magazine silliness is not zen.

6. Himalayan curls are not zen -- even
if you do 20 sets of them.

7. Squats are zen.

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

Yours in strength,

Brooks Kubik

P.S. Dinosaur Training  is zen -- and you can
grab a copy right here:

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

P.S. 3. Thought for the day: "Training
works better if you train for real."
-- Brooks Kubik


A Simple Way to Improve Your Training!

Hail to the Dinosaurs!

Breaking news -- and then  we'll talk
sets and reps. As in, a simple way to
improve your training -- and make it
up to 20 percent more effective.

I'll be appearing on Carl Lanore's
Superhuman Radio from 12:00 EST to 1:30
EST TOMORROW -- Tuesday -- and I hope
you can join us.

If not, then listen to the download
at your convenience.

We'll covering questions from
listeners -- and talking about diet and
nutrition for strength and muscle mass.

It's going to be a great show -- with
some great info -- so I hope you can
listen in.

On the sets and reps front, I hit a
hard workout the other night out in
the garage.

And, as I always do, I timed the rest
between sets. I load the bar for the
next set, walk back to my old wooden
Dino chair and sit down -- and take
exactly two minutes before I chalk
up for the next set. So the total
rest time from the end of one set
to the start of the next is about
three minutes, depending on how
long it took for the weight change.

Note that I time the rests.

Get this -- 30 or 40 years ago,
Russian scientists studied weight-
lifters and learned that the lifters
who times their rest periods had
20 percent fewer missed lifts in
their workouts than the lifters
who didn't.

I think that's in part because the
mere act of timing your rest helps
keep you focused and engaged. Of
course, there may be physiological
reasons, as well.

But whatever -- 20 percent fewer
misses is a big difference.

And that, my friends, is the tip
of the day. As always, thanks for
reading and have a great day. If
you train today, make it a good

Yours in strength,

Brooks Kubik

P.S. Someone asked me about power
rack training. I cover it in detail
in Strength, Muscle and Power:

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

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

Dings, Dents and Work Arounds!

Hail to the Dinosaurs!

Here's a question from a reader. I
thought I'd share it because I get
this question or similar questions
all the time. It's about dings and
dents -- and work arounds.


I tweaked my back again today doing

My main lifts for lower body are back
squat, front squat, deadlift, and power

I'm thinking of dropping deadlift and
replacing it with barbell snatch
followed by the occasional dumbbell
or Trapbar deadlift.

I used to love the deadlift, stopped
hitting them for a while and its never
quite been the same. I seem to rack up
injuries faster then I can add 5 lbs
to the bar.

What do you think of scrapping

Thanks in advance,
Keith Jacobson"

Keith -- The deadlift is a terrific
exercise, and everyone who can do them
should do them. BUT -- and this is a big
point --- if it does nothing but hurt
you, you need to replace it.

In your case, doing squats, front squats,
power cleans and power snatches will give
you all the lower body work you need.

I call this a "work around,"

You have a ding or a dent, and it makes
a particular exercise hurt. So you work
around  the problem by replacing it with
something that doesn't hurt. No big deal.
It's an intelligent thing to do.

The important point is to keep on training,
and to keep on doing heavy leg and back
exercises. As long as you do that, you'll
do fine.

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 work arounds, dings and dents,
and how to maximize recovery and recuperation
in Gray Hair and Black Iron. If you're an
older trainee (age 35 and up) you NEED this

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

P.S. 3. Thought for the Day: "Where there's a
will, there's a way -- to add weight to the bar."
-- Brooks Kubik

The Pause that Builds Strength!

Hail to the Dinosaurs!

There used to be a soft drink
commercial talking about "the
pause that refreshes."

I'm going to share something
better. I'm going to tell you
about the pause that builds

it's a little tip I got from
Greg Everett, the coach at
Catalyst Athletics. Check out
his books and DVD's -- and the
workouts he posts of lifters
from Catalyst Athletics hitting
it hard and heavy. Good stuff.

Anyhow, the pause that builds
strength goes like this.

Yesterday, I did a heavy workout
where I focused on squat snatches.
After my warm-ups, I did 70 percent
of my one rep max for 5 singles,
80 percent for 5 singles, and 90
percent for 5 singles.

The goal was to do each lift in
perfect form -- and to hit the low
position of the squat snatch -- and
to control the weight from start to
finish on each lift. I was working
for technical mastery.

The low position of the squat snatch
is tough for an older lifter. You need
to be PDF (pretty darn flexible), and
that's hard when you're 50 or older.

So here's what I did.

On every lift, I hit the low position
and sat there for a second or two before
standing up with the weight.

Remember, that's a full squat -- ATP
(Donkey to Platform) -- with the bar
at arm's length overhead.

It's a tough position -- and your
natural tendency is to stand up with
the weight as fast as possible. But
I wanted to master the low position.
I wanted to make it feel like home.
I wanted to own it. And I wanted to
strengthen all the muscles, tendons
and ligaments that help me hold the
bar overhead when I'm in a deep squat.

After I stood up with the weight, I
paused in the finish position and held
the weight overhead for a second or two
before dropping it to the platform.
That was to give the supporting
muscles a bit more work.

It wasn't just training. It was training
to master the weight. And you can't
imagine how effective it was.

You can do the same sort of thing on a
wide variety of exercises. Standing presses,
for example. Press the weight, and pause for
a second or two with the bar overhead.

Deadlift the weight and stand for a second
or two in the finish position.

Squat the weight and stand tall with it
for a second or two.

Note: Do NOT pause at the bottom position
of the squat or deadlift unless you have
perfect form and have built some serious
strength in the movement. Pausing at the
bottom requires perfect form, so it's
for advanced trainees, not for beginners
or intermediates!

Anyhow, I'm sore today -- and it feels
PDG (pretty darn good).

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 books and courses are right here:

P.S. 2. Here's a link to the Catalyst
Athletics site:

P.S. 3. Thought for the Day: "Don't just
lift the weight. Master the weight."
-- Brooks Kubik

The "What Are You Up To?" Question

Hail to the Dinosaurs!

I've been getting as ton of emails asking
what I'm up to and when my next book is
coming out.

So here's the update.

A little history. I'm 56, and I work as
a lawyer. From 1982 through 2010 I worked
at a very large law firm here in
Louisville (250 lawyers, with offices
throughout the southeast). Very busy,
long hours, worked most weekends, and
how I found time to train and to write
my first book, Dinosaur Training, is a
complete mystery.

While working at that firm I wrote
Dinosaur Training, Legacy of Iron
and Gray Hair and Black Iron.

In 2010, I retired from legal practice
and made the writing a full-time job.

Over the next few years I wrote a
dozen books and courses, published The
monthly Dino Files newsletter, and
even wrote -- get this -- a screenplay.
I also did a seminar and a DVD, an
audio CD, the daily emails, and a
ton of interviews on SuperHuman Radio.
To put it mildly, I was PDB (pretty
darn busy).

Last October, I got a phone call from a
friend at a small law firm, asking if I'd
be able to help them out by doing some
part time work on a big case they had. I
said "Sure."

The next day, I wrote in the morning and
did law work in the afternoon. The next
day I did an hour of writing and a full
day of law work. The following day (which
was a Saturday) I worked all day on the
law job.

And before you knew it, I was a FTL (full
time lawyer) once again.

That's slowed down the writing, of course.
But it hasn't stopped it -- and it's not
going to stop it.

Anyhow, I've been working on several new
projects. One is a training book. Another
is a book on diet and nutrition. That one
is giving me a huge headache. I've started
and stopped it half a dozen times. I think
the enormous amount of diet and nutrition
BS (bottomless silliness) out there has
caused WB (writer's block) to set in. But
I'm still working on it. I know you really
want to see it.

I've also started Legacy of Iron 6 -- so
that's in the hopper, as well.

And -- get this -- I'm going to test the
ebook water a little later in the year.

I'm also training -- hard and heavy and
serious. The workouts in the garage are
getting more and more focused, I'm working
like heck on Olympic lifting -- which at
age 56 is sort of like climbing a tall
mountain with a freight train strapped
o your back. Meaning that it's an MC
(Major Challenge). But MC's are good.
They keep us young.

Anyhow, I'm still splitting time between
legal work, Dino writing, and hard training.
Stay tuned for updates on the writing. In
the not too distant future, you'll have
some fun and informative new reading
material from DC (Dino Central) -- and
in the meantime, there's plenty of great
books and courses in stock.

As always, thanks for reading, and have a
great day. We'll talk sets and reps and
other training stuff tomorrow -- but in
the meantime, if you train today, make
it a good one.

Yours in strength,

Brooks Kubik

P.S. Here's something special:

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

P.S. 3. Thought for the Day: "Today's reps
are tomorrow's gains." -- Brooks Kubik

Build Strength and Power the Dino Way!

Hail to the Dinosaurs!

Matt Furey once wrote an article about
a judo champion who trained almost
exclusively on one special exercise:
he sprinted up a steep hill over and

It built enormous leg and hip power
and tremendous endurance. He was
unstoppable in competition.

One of my long-time readers was a
wrestler in college. He trained on
two exercises: power cleans and
pull-ups. He did 100 cleans every
day with his own bodyweight (not all
at once, but in sets) followed by
100 pull-ups.

He ended up placing third in the NCAA
championships -- which is pretty darn

Another wrestling champion -- a USA
national champion in Greco Roman
wrestling -- did a different sort
of two-exercise workout. He did
dumbbell squats while holding a
pair of 100 pound dumbbells --
followed by pushing a blocking
sled all around the football

On the mat, he'd lock up and drive
his opponent wherever he wanted.
He was too strong to stop.

A top bodybuilder of the 70's and
80's trained on four different
exercises: squats, stiff legged
deadlifts, bench presses and
pull-ups. He ended up being one
of the best built men in the world.

Back in the day, a man trained on
the clean and press, the snatch,
and the clean and jerk. His name
was John Grimek. You may have of
him. He did pretty darn well.

Another man trained on a program
limited to the heavy, high rep
breathing squat, very light
breathing pull-overs, bench
presses and barbell bent-over
rowing. he gained enormous
strength and something like 100
pounds of muscle in two years.
His name was Peary Rader.

Meanwhile, there are guys who do
every exercise under the sun. They
think that's what they have to do
to build strength and muscle. They
don't know any better. And they
usually end up gaining nothing
at all. No strength, no muscle,
no nothing.

I call the limited exercise approach
abbreviated training. I cover it in
all my different training books and

I also cover ultra-abbreviated training.
By that, I mean workouts where you do
one exercise -- but work it hard!

Abbreviated training and ultra-
abbreviated training will work

If you already follow an abbreviated
program, you know what I'm talking
about. If you haven't tried an
abbreviated workout program, you
should do so. Life's too short to
keep on training without getting
any 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. You can learn more about Dino-style
abbreviated training programs in these

a. Dinosaur Training: Lost Secrets of
Strength and Development

b. Strength, Muscle and Power

c. Dinosaur Dumbbell Training

d. Chalk and Sweat

e. Gray Hair and Black Iron
P.S. 2. Thought for the Day: "It's not easy, but
it's not complicated." -- Brooks Kubik

Dinosaur News Flash -- and a Training Update!

Hail to the Dinosaurs!

A quick news alert, and then we'll
talk training.

News flash -- I'll be on Carl Lanore's
SuperHuman Radio at 12:00 noon EST
TODAY --covering part 4 of our series
on Building Dinosaur Strength and
Muscle Mass. Catch it live, or
listen to the download later on.

On the training front, things have
been going great lately. Last week
was one of the best weeks of training
in the past year or two. I hit half a
dozen 2013 PR's and age 56 PR's -- and
made some lifts that I haven't been
able to manage since age 50 or even
younger. And I have enough gas in the
tank to go even further in the weeks
to come.

There were a couple of fairly subtle
or seemingly minor changes that helped
out. In no particular order, here are
some of them:

1. Last weekend I watched the live
stream of the 2013 USA National
Championships in Olympic Weightlifting,
and it got me pretty excited about heavy
training and heavy lifting.

2. I picked up some good technique tips
by watching the lifters at the Nationals.
Little things, but they've made a huge

3. I've been training hard and consistently
without any dings or dents for a long time
now, and it all seemed to come together
for me last week.

4. I've been following an extra-good diet,
with a bit more protein than usual --
perhaps 10 or 15 percent more. (All from
food, not supps -- I don't use protein

5. Work has been steady but not insane.
I've been able to get things done Mon -
Fri and not work on the weekend.

6. The moon has been in retrograde Pluto
and the sun has been in Leo.

6a. Just kidding about no. 6.

7. Last, but not least -- I've been
working toward some specific, very
challenging goals -- and I've been
doing all the concentration, focus,
and visualization stuff that I keep
urging YOU to do -- and it's made
a huge difference.

7a. A huge difference.

7b. Yes, this stuff really works.

7c. Don't believe me? Then try it.

And that's the state of affairs at
Dino Headquarters.

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. 1. I have a killer CD that covers
Seven Secrets of Concentration for building
strength and muscle. It's not advertised on
the Dino site, but we can always add it to
an order -- or send it by itself. For details,
shoot me an email.

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

P.S. 3. Thought for the Day: "If you want to
play checkers, play checkers. If you want to
play tiddly-winks, play tiddly-winks. If you
want to train, squat, push and pull."
-- Brooks Kubik

Who Has a Question?

Hail to the Dinosaurs!

Sometime next week -- and I'm not
sure when -- we'll be doing segment
no. 4 in my four-part series of
radio interviews on Building
Strength and Muscle the Dino

It's on SuperHuman Radio, with host
Carl Lanore at the below link:

This has been a great series of
interviews. So far, we've done two
60 minute interviews and a 90 minute
interview. So that's 3 1/2 hours of
step-by-step training instruction.

Interview no. 4 will move from
exercises, sets and reps to the
topic of diet and nutrition.

We'll talk about what to eat -- and
what not to eat -- and how much of
the good stuff to eat -- to build
some serious muscle mass.

I know a lot of you have questions
about diet and nutrition, so here's
a golden opportunity:

Shoot me an email with the subject
line: Dinosaur Diet Question -- and
ask any diet and nutrition question
that you want us to cover.

We won't be able to cover all of
them, but we'll cover as many as

You can do the same with training
questions. But use a different
subject line: Dinosaur Training

If we get enough training questions,
I'll try to talk Carl into letting us
another interview that covers all the
training questions.

Thanks in advance to everyone who
fires in a question or two, and thanks
to everyone who's been listening to
the interviews. Based on your feedback,
they've been very popular, and Dinos
around the world are listening to them --
which is pretty cool.

Dino Training on internet radio --
with listeners from here to Outer
Congolia and back again. Who'd have
thunk it?

Anyhow, send in those questions!

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. Talking about questions -- these
two books will answer any questions you
have about old-school Dumbbell Training
and old-time bodyweight training:

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

P.S. 3. Thought for the Day: "Always keep an
open mind. Ask questions. Think things through.
Read, study and learn. And don't forget to
train." -- Brooks Kubik