The Number One Regret of Older Dinos!

Hail to the Dinosaurs!

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


Today's email is getting out the door late
because -- get this -- the Internet broke.

At least, it broke here.

Our Internet service provider was doing some
upgrades and they took us -- and a lot of other
folks -- off line. But we're back up now, and
that's great!


I've started the Dinosaur Files again, in an
expanded, bigger than ever, full-size journal
format. It's a quarterly, so I'm offering it on
an issue by issue basis, not as a subscription.

Go here to grab your copy of the December
2014 issue -- which has been a huge hit with
many of your fellow Dinosaurs:

On the training front . . . Here's something I often
hear from older Dinos -- and really, from Dinos
of every age -- and I've been hearing it since I
first released Dinosaur Training way back in

In fact, if I had a nickel for every card, letter or
email that's mentioned this, I'd be a very wealthy
man. And I'd be typing this email on the sunny
sands of a South Pacific island paradise. (Which
would actually be kind of fun to do -- assuming
that said island paradise had a decent gym!)

So here it is -- the number one regret of older

It goes something like this:

"I got your book, and read about abbreviated
training and old-school workouts, and I gave
them a try, and I can't believe the results!

I"m just sorry I didn't learn about this stuff
sooner -- I would have saved myself years of
wasted effort on the high volume stuff they
teach us in the muscle magazines!"

And my response is always the same:

"I wish I had learned about it earlier, as well.
It would have saved ME many years of wasted

And that's true, because it took me 15 or 20
years to learn that abbrevioated training and
old-school workouts were what I needed to
build strength and muscle.

And that's a lot of years of wasted effort.

All of which leads to an interesting question:

"Why is it that *everyone* has to waste years
of effort on the stuff that doesn't work before
learning what really does work?"

I've thought about that a lot. The muscle mags
deserve plenty of blame, since they're the source
of the high volume, split routine, bomb, blast and
blitz stuff.

But it's also the case that most of us think we need
to work "hard" to build strength and muscle -- and
we tend to confuse hard training with high volume

In other words, we fall into the "more is better"
trap -- and it's very hard to escape. After all, there
are very few activities in life where less work gives
you better results. At least, that's what we've
always been taught.

Anyhow, I've been writing about abbreviated
training and old-school workouts for nearly a
quarter of a century. I KNOW they work -- both
for me and for thousands of others who gave
them a try.

I just wish that more people would give
abbreviated workouts a try when they
begin to train, rather than after wasting
years of effort on the silly stuff.

Can you imagine what the world would be like
if everyone who started strength training and
muscle-building did it the right way from the
very start?

Who knows -- it might start a revolution in the
Iron Game!

That would be pretty darn cool. So I guess I'll
just keep beating the drum for sane and sensible
training -- and for productive, effective, real
world workouts.

Workouts that really work.

Not the science fiction stuff.

Stuff that works.

And that's the mission for 2015.

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,
including programs for beginners, intermediates and
advanced trainees -- as well as 20 leg and back
programs for maximum strength and muscle mass:

P.S. 2. My other books and courses are right here --
along with the new quarterly Dinosaur Files, Dinosaur
shirts, sweatshirts, and hoodies, and my Dinosaur
Training DVD's:

P.S. 3. Thought for the Day: "Accept the past, and
focus on the future. There's always another heavy
squat day around the corner." -- Brooks Kubik


Your First Barbell

Hail to the Dinosaurs!

I hope you had a very merry Christmas, and I
hope the old Year finishes on high note for
you -- and that the New Year brings you plenty
of strength, health and happiness.

For some, Christmas brought a barbell set or
another piece of equipment -- or a book or
course or DVD on strength training, diet or
nutrition. Those are always the best gifts.

And that brings me to an email from Lance
McAllister, a 68 year old Dino who has a
Christmas memory to share:

"Merry Christmas, Brooks. And thanks for all
the great advice.

I have an idea you might want to use if you
hit a "sticking point" in your columns: it
might be interesting for your readers to talk
about their first barbell set and the circumstances
whereby they wanted and got it.

I started lifting at age 15 in 1961, thanks to a
friend whose parents gave him the York 110-
pound set for Christmas that year.

We would lift in his garage, which had a raised
wooden floor on one side.

Soon thereafter I got a Billiard Barbell 110-
pound set from my parents. The plates were
gold and the instruction book was written by
Bruce Randall.

My friend and I each bought a pair of 25's to
supplement our sets.

The next year, I bought a set of about 140
pounds from a friend who didn't use it any
more, made by Bur Barbell. The plates were
smaller and fatter than those from the other

We learned that another classmate had a Dan
Lurie set, and I remember he had a pair of
12.5 pound plates that worked perfectly for
us, since we liked to add weight in 25-pound
increments for many exercises.

I still have several of those Billiard plates, and
also have most of the Bur plates, plus some larger
York plates I bought much later (though I recently
sold my 75-pound plates, which I think may have
been York).

And I still lift, though, at 68, not nearly as much
as when I was younger. I had bone spurs removed
from both shoulders 10-15 years ago but they have
recently grown back, and I think I'm gonna folow
your lead and dump the benches in favor of
standing presses.

Anyway, thanks again for your insights; keep 'em

Lance McAllister"

Lance -- Thanks for sharing the memories. Your
first barbell sounds very similar to my first barbell.
What a great present -- and what a lifetime of
great memories!

I'd be interested to hear from other readers who
want to tell us about THEIR first barbell. I bet
their plenty of good stories and good memories.

And to everyone -- 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 something that will start your New Year
off on the right foot:

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

P.S. 3. Thought for the Day: "You always remember
your first barbell. That's part of the magic."
-- Brooks Kubik


The Magic of Barbell Training

Hail to the Dinosaurs!

Let me begin with a great big THANK YOU for all
of the kind words and Christmas greetings from
Dinos around the world.

We were very touched -- and we really appreciate
it. So to everyone who reached out by email, Facebook
or snail mail -- THANK YOU!

One reader sent a brief email with a Christmas
greeting on Christmas Day -- and he also included
a comment about this year's Dinosaur Christmas

He wrote:

"I didn't know elves made my old York Big 12 set,
but I can't say I'm surprised. It sure worked magic
on my skinny self."

And I imagine it did.

Barbell sets truly are magical.

Just take any skinny kid who's desperate to get
bigger and stronger so he can play sports -- or so
he can look like the other guys -- or so he can get
over the illnesses that plague him.

Or take any fat kid who's desperate to lose the
flab, build some muscle, and get into good shape.

Or any kid who's tired of being a punching bag for
the local bully.

Or any middle-aged (or older) man who's trying to
get back into shape after 20, 30 or 40 years of
neglecting his body.

People come to barbell training for a variety of
reasons -- but they all have one thing in common.

They need help.

And barbell and dumbbell training, properly applied
as outlined in a good training program, will give them
the help they need.

In fact, if you do it the right way, barbell and dumbbell
training will give you such good results that it's almost
hard to believe.

Yes, it's almost magical.

Sounds silly, but it's true.

And the Iron Pills have been working their magic for
many years -- and will continue to work their magic
for as long as men can dream of building bigger,
stronger, better bodies and greater strength and

I'll be training out in the garage tonight -- and I'll be
enjoying some of that barbell magic. If you train today,
I hope you do the same!

As always, thanks for reading and have a great day --
and a great weekend!

Yours in strength,

Brooks Kubik

P.S. Older trainees who want to get back into great
shape should start with Gray Hair and Black Iron:

P.S. 2. Chalk and Sweat has 50 different training
programs, including 10 training programs for beginners
of any age:

P.S. 3. Diet and nutrition are always important for
trainees of all ages -- and I cover this part of the
program in Knife, Fork, Muscle:

P.S. 4. My other books and courses are right here:

P.S. 5. Thought for the Day: "I wish everyone in
the world could experience the magic of barbell
training." -- Brooks Kubik


The Smallest Elf at the North Pole (Part 4)

Hail to the Dinosaurs!

Merry Christmas to everyone -- and best wishes
for the coming year!

Here's the fourth and final installment of the
2014 Dinosaur Christmas Story -- I hope you
enjoy it!


When he entered the workroom, Santa found the
elves in tears as they surveyed the ruined toys.

Not a single toy had survived the terrifying
electro-magnetic storm.

"It's alright," he told them. "You did your best. It
was my fault for ordering nothing but electric toys.
I should have known something like this might

"Oh, Santa!" cried Ellen Elf. "Isn't there anything
we can do to save Christmas?"

Santa sighed and shook his head.

"I'm sorry," he said. "It's too late and we don't
have enough time. I'm afraid that -- that there --
just won't be -- won't be  -- a Christmas this

Santa must have had a cold, because his voice
sounded funny -- and as soon as he finished he
whipped out a big handkerchief and blew his nose
three times -- and then took off his spectacles,
pulled out another handkerchief and dabbed
his eyes.

The elves must have had colds, as well, because
it seemed as if everyone had a handkerchief out.

But suddenly, the door opened with a crash --
and an elf wearing a funny looking shirt that
said "York Barbell Club" pushed a heavily-loaded
sled into the room. It was piled high with box
after box of presents.

The elves stared in surprise -- looking first at the
presents, and then at the elf who had brought

He looked strangely familiar -- but unlike any elf
they had ever seen before. He had muscles on
muscles, and they looked like they would burst
through his t-shirt at any moment.

"It's Meek!" cried Ellen.

And, of course, she was right.

"What happened to you?" they asked.

And Meek told them the whole story -- of how he
had found the old York Barbell set, and the old
instruction book -- and copies of Strength and
Health magazine -- and how he had started to
use the barbell set -- and how he had suddenly
started to grow bigger and stronger by the day.

And Meek reminded the elves that they had a
whole room full of perfectly good old-line toys --
all ready to be wrapped and delivered to good
little children around the world.

"What are we waiting for?" shouted the elves.
"Let's get wrapping!"

And wrap they did, in a whirlwind frenzy, working
by candlelight while Santa, Ellen Elf and the Boss
Elf made the delivery list.

"This is just like the good old days!" chuckled

It all worked fine until the very end. They needed
one more present for a little boy named Johnny.

"What did he ask for in his Christmas list?" asked

"Let me see," said Santa.

He pulled out the little boy's letter, and read it
rapidly -- then paused, pursed his lips, and read
it again.

"What is it?" asked Ellen. "What does he want?"

"He's sick all the time," said Santa. "He has asthma.
All he wants for Christmas is to get better."

He turned and looked at the others.

"I don't know what to give him," he said. "I'm an
Elf -- not a doctor!"

"I know what he needs!" said Meek.

He turned, ran out of the room, and raced down the
hall to the old-lines room.

He was back a minute later, carrying a large box
on his shoulder.

It was a York Barbell and Dumbbell Set.

"We had two of them," he said. "I only need one."

"That's perfect!" said Santa. "Load up my sleigh
now -- and put that barbell set where I can find it
when I get to Johnny's house!"

And that's the true story of how Meek the Elf saved
Christmas -- and how a little boy named Johnny got
the best present that Santa ever delivered.

Yours in strength,

Brooks Kubik

P.S. Meek changed his name to Mike, but everyone
always called him "Muscles."

Mike and Ellen were married and lived happily ever

The Boss Elf retired, and Santa appointed Mike to
take over for him. At Mike's urging, the elves began
making nothing but old-school toys -- including many
barbell and dumbbell sets and other pieces of exercise
equipment. And everyone around the world began to
get more exercise -- and to grow stronger, healthier
and happier. That made it the very best Christmas
of all.


The Night Before Christmas (Dinosaur Version)

Hail to the Dinosaurs!

Christmas is almost here -- and that means that it's
time for the Night Before Christmas (Dinosaur Version).
This is another Christmas tradition for the Dinos -- and
one that I always enjoy sharing with you.

Hope you enjoy 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


The Smallest Elf at the North Pole (Part 3)

Hail to the Dinosaurs!

Here's part 3 of the 2014 Dinosaur Christmas
Story -- Hope you enjoy it!

Merry Christmas, and Best Wishes for a Happy,
Healthy and Bountiful New Year!


Ellen Elf stared at the enormous big-screen TV
in the break room. The weatherman's grim news
made it difficult to think -- or even to breathe.

"An unprecedented polar storm is estimated to
hit the North Pole at precisely 1:52 this afternoon,
prevailing North Pole time. The storm's electro-
magnetic energy will cause severe disruptions in
the North Pole's electric grid. Power outages will
be severe, and portable electronic devices will
be short circuited. We expect a complete loss
of electrical power, including all battery operated

The elves howled in alarm and dismay. Their
excited voices filled the air.

A polar storm!

Electro-magnetic energy!

Severe disruption to the power grid!

Massive short circuiting!

It was Christmas Eve! The busiest night of the

What did it mean? What would happen?

"The toys!" cried Ellen. "They'll all be ruined!"

"What can we do?" cried one of the other elves.

"We need to take the toys apart -- unplug
everything -- remove all the power chips and
all the circuits -- and take out the batteries,"
said Ellen. " Maybe that will save them."

"We don't have enough time!" cried a third
elf. "There are too many toys -- and all of them
are electric!"

"And the storm's almost here!" cried another elf.

"We need to save as many as we can," Ellen
replied. "If the toys are ruined, there won't be
any Christmas!"

The elves raced back to the work room -- but as
they burst through the door, a familiar voice
greeted them with scorn.

"Back so soon?" sneered the Boss Elf. "What's
the matter -- are you scared of a little storm?"

"It's an electro-magnetic storm!" said Ellen. "It
will destroy all of the toys -- they're all electric!"

"Hogwash!" snorted the Boss Elf. "No storm in
history has ever done that kind of damage!"

But even as he spoke, the lights flickered, the
machinery ground to a halt -- and suddenly all
of the toys began to spark and crackle -- and
then to smoke.

The lights went out, and the room went dark.

And then, all at once, every toy in the workroom
burst into flames.

It was over in seconds.

The elves waved their hands frantically, chasing
the acrid, blue-gray smoke from the room.

They fumbled to light candles.

As the smoke cleared, the elves could see the
twisted remnants of the toys.

They were ruined.

There would be no Christmas that year.

(To be continued . . .)

Yours in strength,

Brooks Kubik

P.S. Believe it or not, we're still packing and
shipping. It looks like a lot of Dinos plan to
kick their diet and nutrition into high gear in
January, because we've been flooded with
orders for Knife, Fork, Muscle:

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

P.S. 3. Thought for the Day: "Christmas Eve is
one of the best days of the year for heavy squats.
It's actually a good day for heavy anything."
-- Brooks Kubik


The Smallest Elf at the North Pole (Part 2)

Hail to the Dinosaurs!

This is part 2 in the 2014 Dinosaur Christmas Story.

If you missed part 1, go here to read it at the
Dinosaur Training Blog:


At first, Meek hated working in the old-lines room
at Santa's workshop. Everything was so OLD! And
he had no idea what any of it was -- or how it
worked. The idea of cataloguing everything
seemed utterly impossible.

But gradually, Meek started to figure things out.

He learned that the old-line toys almost always
came with some sort of instruction booklet -- or
that they came in a box that told you how to put
the toy together -- or that he could find an old
book that had photos of girls and boys playing
with the toy, and work things out from there.

The day he figured out the Captain Marvel
Decoder Ring was a red letter day for him.
So was the day he figured out the marbles --
and the Lincoln Logs -- and the jump rope --
and the Raggedy Ann doll -- and the Red
Ryder BB gun.

But there was one toy he couldn't figure out
at all. He couldn't even find pictures of it.

It was a long, heavy iron bar, with round disks
that had holes in the center. There was a hollow
bar that looked like it was made of silver, although
Meek doubted that. It seemed to fit over the iron
bar, but that didn't seem to make sense. It
always slid right off.

The round disks were real puzzlers. They were
black, and they were all different sizes. He laid
them all of the floor one day, and discovered
that they came in pairs. He also realized that
they had numbers on them, ranging from 1 1/4
to 50. The ones that said 50 were so heavy that
poor Meek could barely manage to roll them
across the floor.

There also were much shorter bars, and a box
that said "collars" on the outside. But that made
no sense, because there were no shirts that
needed collars. And the only thing in the box
were funny pieces of metal with different kinds
of screws in them.

The black disks all came from New York. Meek
knew that because they all said "York Bar Bell"
on them. But they didn't look like any kind of
bell he had ever seen, and children's toys never
had anything to do with a bar. (Santa had strict
rules about things like that.)

He read everything he could about old-line toys
made in New York City -- but found nothing that
explained the mysterious disks or the metal rods.

He expanded his search by reading about toys
from anywhere in the entire state of New York.
That didn't work, either.

The York Bar Bell was a complete and utter

One day, York was trying to research a funny
old board game about someone named Monopoly
who lived on the Boardwalk and sometimes went
straight to jail and did not pass Go. It was all very
puzzling, especially the little iron, the thimble and
the "chance" cards.

A large file marked "Games" balanced precariously
on top of an unmarked box perched on top of the
tallest bookcase in the workroom. Meek could see
it, but he couldn't reach it -- so he brought the
tallest ladder he could find -- but even that wasn't
tall enough, so he balanced the ladder on a wooden
chair, and climbed up to retrieve the file.

And, of course, just when he was congratulating
himself on his ingenuity -- the ladder slipped, and
Meek and the file came crashing down -- along with
the unmarked box.

Luckily, Meek landed on a large pile of old-line
clothes. They broke his fall, and he only hurt his

Of course, that can hurt as much as a broken
leg -- especially for an elf who had already been
banished to the most remote of Santa's work-
rooms because he was too small, too weak and
too clumsy to do his job.

Meek wanted to cry -- and truth be told, he even
sniffled a little as he picked up the papers that
had fallen out of the box.

One of them caught his eye.

It was a little booklet.

"York Barbell and Dumbbell System -- Course No.
1 and 2."

It came with a wall chart with grainy old photos.

And suddenly, Meek understood.

"It's not a bar bell," he thought. "It's a barbell!"

(To be continued.)

As always, thanks for reading, and have a great day.
Be looking for Part 3 tonight or tomorrow.

Yours in strength,

Brooks Kubik

P.S. We're still taking orders, packing and shipping as
fast as we can -- and that includes orders for Knife,
Fork, Muscle:

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

P.S. 3. "Train hard, eat smart, stay strong!" -- Brooks


The Smallest Elf at the North Pole

Hail to the Dinosaurs!

One of our annual traditions here at Dino
Headquarters is to bring you a special
Christmas story. It comes in several
installments -- and it's a new story
every year.

Today's installment is part 1 of the 2014
Dinosaur Christmas Story. Be looking for
part 2 tomorrow. I hope you enjoy it.


He only stopped working for half a minute --
just long enough to ask Ellen Elf if she wanted
to join him for hot chocolate on their next break.

But the Boss Elf saw him.

The Boss Elf always saw everything.

"Hurry up, Meek! Times a-wastin'!" he roared.

Meek the Elf picked up the biggest box
he could manage from the shelf marked
"Presents -- Boys" and stumbled across
the work room with it.

It was only a tiny box, but it was still far too
heavy for him. Meek was small, skinny
and scrawny.

In fact, he was the smallest elf at the North

Even Ellen Elf -- or any of the other girl elves --
could carry bigger and heavier boxes. And they
could do it easier, too.

The Boss Elf shook his head as he saw the
small elf staggering back and forth.

He'll never make it," he thought to himself. "He
doesn't have what it takes."

The thought was prophetic.

Less than two minutes later, Meek tried a slightly
heavier box.

"Meek -- be careful!" said Ellen. "Let me take
that one!"

Meek shook his head.

"It's okay," he told her. "I've got it!"

And then, the unthinkable happened.

He dropped it!

The box fell to the floor with a loud crash.

The sound of breaking glass was enough to
tell Meek just how bad it was.

So was Ellen's wail of despair -- and the gales
of laughter from the other elves.

And if that wasn't enough, the Boss Elf was
glad to spell it out for him.

"That's the third drop of the day!" he roared.
"And the third broken I-Phone."

"But -- I'm sorry -- I didn't know it was so

The Boss Elf wasn't listening to Meek's excuses.

"You're too small and too weak for this kind of
work," he said. "From now on, you're strictly
working in old-lines. Non-electronic. Otherwise
you'll break everything -- and you know that
Santa's list is 100% electronic toys this year!"

Meek's eyes went wide with horror.

Working in old-lines was a form of exile. All
you did was catalog old toys that no one wanted
anymore. Overstocks. Overruns. Things the elves
used to make all the time -- before the times

Things the elves hadn't made for many years.

Things that no one ever asked for.

The old-line toys were all non-electronic. They
didn't have batteries -- or power cords -- and the
only chips were the chips of old paint that flaked off
and fell onto the floor.

Some of the toys were so old that no one even
remembered their names -- or how to use them.

When the elves catalogued them, they had to
read the old instruction booklets printed on
yellowed paper to even know what to call
them or where to put them.

It was the worst job in the North Pole.

"Please give me another chance!" Meek cried
tearfully. "I know I can do better!"

The Boss Elf shook his head.

"That was your last chance," he said. " Strike three!
The ten count! You're outta here. Now, scram!"

Meek stood rooted in the center of the work room,
his feet seemingly glued to the floor.

"Please -- " Ellen began.

"Save your breath, doll baby," said the Boss Elf. "Your
boyfriend just ran out of chances."

He looked her over with an appraising, almost
proprietary, leer.

"You'll need a new boyfriend!" he said. "Your old
one's taking a long walk and never coming back!"

Ellen turned around and picked up another box.
Meek could her her sobbing mournfully.

"Hey -- don't -- I mean, wait a minute!" Meek
sputtered. " It's okay. You're still my girl, Ellen!"

The Boss Elf threw down his clip-board and walked
rapidly toward the tiny elf.

"Get out of here before I throw you out of here!" he

He clenched his right fist. Then his left.

They looked like battering rams.

The Boss Elf ran a tight shop, and he used those big
fists to keep strict order. More than one elf had
learned the lesson the hard one. You didn't play
games in Santa's workshop -- and you didn't slow
down or slack off -- or make mistakes.

And if the Boss Elf said "Jump!" -- you jumped.

Meek took one look at the Boss Elf's clenched fists
and turned and ran out of the room and down the
long, dark corridor to the old-lines room.

He didn't stop until he was safely inside the cold,
dark, dimly lit workroom that was to be his new

Ellen's tearful sobs echoed in his ears -- and her
agonized words as he raced through the door.

"Oh, Meek!" she cried. "Why can't you be bigger and

(To be continued . . . .)

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. It's not the North Pole, but we're working fast
and furious to fill all of the Christmas orders as
they come pouring in. The best seller for the month
is Knife, Fork, Muscle -- which many readers are
calling the best book they ever read about diet
and nutrition:

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

P.S. 3. Thought for the Day: "Give yourself the
greatest gift of all -- the gift of strength and
health." -- Brooks Kubik


Another Type of Big 15 Workout!

Hail to the Dinosaurs!

Several quick notes,  and then we'll talk

1. Christmas Orders

Get them in as fast as you can -- so
we can get them out as fast as possible.

I sign all books we ship in December,
but if you want me to personalize the
message, pls give me the first name
of the recipient. Use the special
instructions section of the on-line
order form to make the request.

2. Knife, Fork, Muscle

Is printed, in stock, and we're shipping
it everywhere. And we're getting great
reviews for the little monster. Many Dinos
have said it's the best book they ever read
on diet and nutrition.

Go here to grab a copy:

3. Shipping Quotes

We can usually save you some clams on
shipping if you order two or more items
and we ship them together. So for any
multiple item order, email first and ask
for a shiping quote.

This is especially important for Canadian
and overseas orders. We love the USPS,
but we REALLY LOVE to help YOU save
some clams.

On the training front . . .

Yesterday I shared my Big 15 Workout --
where I work up to a heavy weight in the
split style snatch and do 15 singles. It's
a great way to drill form and technique.

Sig Klein used a different type of Big 15
Workout -- and he used it 3x a week for
much of his life.

His workouts were regular as clockwork --
and he kept them up into his 70's.

It was part of a life-long ritual. He never
missed a workout.

Klein's program consisted of 15 different
exercises -- for one set each.

He usually did 10 to 15 reps of each exercise.

No warm-up sets, just one set with a heavy
weight for the desired number of reps.

He did all of his reps in perfect form. Klein
was  a fanatic about using perfect form in
his exercises.

And, of course, he concentrated very deeply
on his exercises -- and completely lost himself
in the performance of every rep. He trained
with complete and total control.

He began his career as a gymnast and a
handbalancer -- and he lifted weights with
the same sort of skill and precision.

He used a combination of heavy exercises,
such as military presses, rowing, and deadlifts,
along with some isolation movements -- leg
curls with Iron Boots, alternate front raises
with dumbbells, lateral raises, dumbbell curls,
and even triceps kick-backs.

He did his squats the old-school way -- on
his toes -- and he put the barbell on his
shoulders unassisted. He never liked the
modern, flat-footed squat, and never
accepted the idea of squat stands. And
he didn't called them squats. He called
them "the deep knee bend on toes."

He also did pull-ups, handstand push-ups and
tiger bend pushups. He was one of the all-time
best at handstand pushups and tiger bend
pushups. He usually did them at the end of
his workout, after he finished all of his barbell
and dumbbell work.

It was a total body program that worked
EVERYTHING from head to toe.

The entire workout lasted about 90 minutes.

Now, this was NOT Klein's strength training
workout when he was preparing for weightlifting
competition. He did multiple sets of low reps,
and plenty of singles, when he trained for lifting
comps. And he limited himself to a few heavy

That worked GREAT for him. Pound for pound,
he was one of the strongest pressers who ever
lived. At a weight of 148 pounds, he performed
a letter perfect military press with 227 1/2

But for most of his training, Klein preferred his
Big 15 Workout.

Klein's Big 15 program worked very well for
him. He used it exclusively from his 40's thru his
70's -- and he appeared to be almost ageless.

His weight and measurements stayed the same
for almost half a century -- and not many men
can say as much.

So it was quite an unusual workout. In some
ways very Dinosaur -- and in other ways, not
so Dinosaur.

But it worked for Sig Klein -- and that's the
important thing.

And here's another important thing.
It was part of a regular weekly ritual. And in
the final analysis, that may have been the most
important part of the program.

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. Here's the original little monster -- Dinosaur
Training. If you don't have a copy on your bookshelf,
you need to grab one:

And remember -- Dinosaur Training makes a GREAT
gift for any strength training newbies you may know.

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

P.S. 3. Thought for the Day: "There's no single right
way to train -- but there are ways that work much
better than others." -- Brooks Kubik


The Big 15 Workout!

Hail to the Dinos!

We'll talk training in a minute, but first, let
me cover some important updates:

1. Christmas Orders

Please get them in as fast as you can, so we
can get them in the mail.

And remember -- ask for a shipping quote
for orders with multiple items. We can usually
save you some clams on postage -- especially
on Canadian and overseas orders.

2. Autograph Requests

I sign all books shipped in December, and
include a personal note with each order. If
you want me to sign the book to you (or
to anyone else), please give me the name
in the Special Instructions section of the
on-line order form.

3. Knife, Fork, Muscle

Is printed, in stock, and shipping all around
the world -- and getting terrific reviews from

Many are calling it the best book on sensible
diet and nutrition they've ever read -- and
everyone is saying, "Thanks -- this has really
motivated me to work on my diet and nutrition
in 2015."

Go here to grab your copy:

4. The Quarterly Dinosaur Files

Readers are also loving the new quarterly Dinosaur
Files, which has grown to full fledged journal size.

We're offering it as a single issue purchase -- not
a subscription -- because we think that'ds better
and fairer for a quarterly publication.

The first issue comes with a killer bonus -- a sharp
looking modern reprint of an original certificate of
membership in the American Strength and Health
League -- with your name on it -- signed by Bob
Hoffman and George F. Jowett. I made it from a
signed original that dates back to 1932 or so.

Go here to grab the quarterly Dinosaur Files:

And now, let's talk training . . .

Last night I did the Big 15 Workout.

It's a one-exercise workout. You'll see why in
a minute. There's lots of work on one exercise.

Here's how it goes.

I do my standard 10 minute warm-up, and get
as loose as possible -- paying special attention
to my ankles, knees, hamstrings, hips, low back
and shoulders.

I start with an empty bar and do warm-ups in
the split style snatch.

I add weight to the bar and gradually work up
to a heavy weight. Not my max, but a heavy
weight. One that requires plenty of focus and

Now comes the fun part.

I do 15 singles with my working weight -- and
I try to do each one in letter perfect, precise
form -- to move under the bar as fast as
possible -- and to split low and deep on
each lift.

Olympic lifting requires perfect form -- and
perfect form is an athletic skill. You develop
it over time by doing many, many reps.

I film my training, so I can watch each lift
after I do it -- and check my form. That allows
me to make any necessary adjustments on the
next lift.

Each lift takes about 40 or 45 seconds from
start to finish, which includes turning on the old
video camera, walking to the platform, getting
set, performing the lift, lowering the bar, and
walking back to the camera.

I record each lift in my training log, watch the
video, watch it again in slow motion if there's
something that's hard to see at regular speed --
and then hit the next lift.

15 singles took about 27 minutes, so I was
hitting them at a rate of 1 single every two

If I train heavier, I do fewer reps, and I go a bit
slower. But this pace works well for the Big 15.
One of the benefits of the big 15 is that it forces
you to stay very focused on your lifting. There's
no time to think about anything other than what
you did on the previous lift and what you're going
to do on the next lift.

That makes it a great way to train your mind and
your body at the same time. You have to ramp
up your powers of concentration -- which is
ALWAYS a good thing to do.

Anyhow, that was the workout -- the Big 15. I had
lots of fun with it.

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

Yours in strength,

P.S. I have tons of other Dino-style old-school
workouts, exercises and training systems in
Strength, Muscle and Power:

P.S. 2. My other books and courses -- including
Knife, Fork, Muscle and the new quarterly Dinosaur
Files -- are right here:

P.S. 3. Thought for the day: "Keep it simple, but
work it hard." -- Brooks Kubik


10 Things I'm Going to Do in Today's Workout!

Hail to the Dinosaurs!

A few quick notes, and then we'll talk training.

1. Christmas Orders

It's crunch time for Christmas orders. Shoot
them on in so we can get them filled and out
in the mail.

2. Knife, Fork, Muscle

Is printed, in stock, and ready to ship. If you've
been waiting, now's the time to grab your copy:

3. For Multiple Items, Ask for a Shipping Quote

You can usually save some serious clams on
shipping charges if you order two or more
items so we can ship them in one package.
This is especially true for overseas Dinos and
Dinos in Canada.

Before ordering multiple items, send me an
email and ask for a shipping quote. We'll
check the different options and get back to

4. Personal Cards

I include a personal card with all orders in
December -- look for it -- sometimes we
slide them into the book or course you
ordered, but we always include them. It's
a a little bonus from us to you -- and a way
of saying THANK YOU for your support.

5. Autographs

I sign all books we ship in December. If you
want me to autograph it to you (or to anyone
else), let me know when you place your order.
A book with a personal note from the author
makes a pretty cool gift -- a true collector's
item. Again, that's something extra that we
like to do to say THANK YOU to our Dinos.

And now  . . . let's talk training.

I'll be training today, and here are 10 things
I'm going to do.

No, I'm not talking about 10 different

I'm talking about things that go beyond
exercises, sets and reps.

1. I'm going to start with 10 minutes of
stretching, loosening up, and general

a. This is mandatory for a 57-year old Dino
who spends 8 hours at the keyboard
before hitting the iron.

2. I'm going to fuel my workout with a
healthy breakfast and a healthy lunch --
the kind I describe in Knife, Fork, Muscle.

a. No pre-workout energy booster for this
Dino. I don't want them and don't need
them. Nothing beats real food.

3. I'm going to start light and easy and
slowly work up to my heaviest weights for
the day.

a. See 1a above.

4. I'm going to focus on performing every
rep in perfect form.

a. Including every warm-up rep.

5. I'm going to review every rep after I
finish each set -- and focus on how to do
the next set even better.

a. I film my workouts and review each set
to check my form.

6. I'm going to train fast enough to stay
warm -- but not so fast that I compromise
my form or can't hit my heavy weights.

a. This is a delicate balance. You need to
learn what works over time. Note that it
may differ from exercise to exercise.

7. I'm going to follow the program that
works best for ME -- not the program that
works for someone else.

a. After more than 45 years of training, I
know what works best for ME.

8. I'm going to wear layers and dress warm --
and slowly peel off a layer or two as I move
through my workout.

a. Reg Park wore double sweat suits when he
trained outdoors in winter.

b. Rocky Balboa wore sweat suits and a knit
hat when he ran outside in the winter.

c. Brad Steiner wore sweats when he trained.
So did the York champions back in the day.

d. Dressing warm is old-school and sensible.

9. I'm going to do better than my last workout --
but just a *little* better.

a. One more single with my working weight --
or 5 more pounds on my last lift.

b. Small gains are sustainable. You can keep
making small gains for a long time.

c. Trying to force big gains from workout to
workout almost always leads to over-training
and the big crash and burn.

10. After training, I'm going to have a protein
packed dinner -- as described in Knife, Fork,

a. It will look a lot like the cover photo for
Knife, Fork, Muscle -- which was a real dinner,
and which tasted pretty darn good.

The other thing I'm going to do after I train is
unload the bar and put everything away -- and
say THANK YOU to the bar, the plates, the
platform, and the squat stands.

I do that because they're good friends -- and
because I couldn't do it without them.

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

Yours in strength,

Brooks Kubik

P.S. Here's the link for Knife, Fork, Muscle:

P.S. 2. Here's one of our best-sellers for the
month -- and it will get 2015 off to a great start
for you:

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

P.S. 4. Thought for the Day: "Train hard but
train smart. As you get older, train smarter.
And always say THANK YOU after you
train." -- Brooks Kubik


Old School and Very Effective!

Hail to the Dinosaurs!

Did you know that 100 years ago, the Milo
Barbell Company sold weight sets that

1. one plate-loading barbell

2. one plate-loading dumbbell, and

3. one-plate loading kettlebell handle.

When Bob Hoffman started the York Barbell
Company, he switched to selling a weight set
that included a plate-loading barbell and TWO
plate-loading dumbbells.

And he dropped the plate-loading kettlebell

It was a good move. Kettlebells are a good
tool, but plate-loading kettlebells don't work
very well for swings and cleans and other
basic movements. Most trainees ended up
using them for one-arm curls and reverse
curls, and some trainees would hold them
in their hand to to add weight to one-legged
calf raises. Not exactly the most useful and
most effective of exercises.

It also was a good idea to give trainees
not one, but TWO, dumbbells with their
weight set.

You can do lots of good exercises with
one dumbbell -- but you can do way more
truly excellent movements with a pair of

The old York courses offered many dumbbell
exercises -- some using one dumbbell and
others using two dumbbells. The dumbbell
training was an important -- and very
effective -- part of the program.

Meanwhile, Sig Klein taught old-school
training at his world-famous gym in New
York City. The gym had belonged to the
legendary Prof. Attila -- Sandow's trainer --
and it featured a marvellous collection of
the Professor's old barbells, dumbbells,
and kettlebells -- many with shiny brass
bells that were polished until they reflected
every last particle of light that filled the
gym on a sunny day.

Klein's favorite dumbbell exercise was a
simple one -- but he believed it was the
secret of the phenomenal strength and
power of the old-time Continental lifting

The exercise was the two-dumbbell clean
and press -- for reps. Do the first rep from
the floor, and the rest from the hang -- and
do one clean and one press on each rep.
Klein urged trainees to shoot for 10 or 12
continuous reps with a pair of 75 pound

Try it sometime. It's a man-maker.

I cover the two-dumbbell clean and press
and many other old-school dumbbell exercises
in my book, Dinosaur Dumbbell Training.

I also give you 50 different Dumbbell workouts.
Which is literally a lifetime of dumbbell programs.
It's old-school all the way -- and very effective.

Go here to grab a copy:

Give old-school dumbbell training a try. Bob
Hoffman and Sig Klein would be glad to see
you do it. And so would I.

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. I also cover old-school dumbbell training
in my DVD, The Lost Art of Dumbbell Training:

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

P.S. 3. Thought for the Day: "Very few modern
trainees do old-school dumbbell training -- and
very few of them can match the strength and
rugged development of the old-timers."
-- Brooks Kubik


The Most Important Rule for Older Trainees!

Hail to the Dinosaurs!

We'll talk training in just a minute, but first let
me cover some quick updates.

1. Knife, Fork, Muscle

Is printed -- in stock -- and we're filling all orders
immediately. Go here to grab a copy:

2. Our Best Sellers

The best sellers for the month are Knife, Fork,
Muscle -- Dinosaur Bodyweight Training -- and
Dinosaur Dumbbell Training. Several of you have
ordered all three, which makes a nice package,
and brings you plenty of strength, muscle and
health for the coming years. Gray Hair and Black
Iron is also making a move -- as are the Legacy
of Iron books -- and my John Grimek, Dinosaur
Arms and Military Press courses. And, of course,
the original little monster -- Dinosaur Training --
is always very popular.

You can find all of them -- and more -- right here
at Dino Headquarters:

3. SuperHuman Radio Interview

I had a very interesting interview on Carl Lanore's
SuperHuman Radio this week. We talked about diet
and nutrition, and covered some very important
points. You can find it right here (it's episode

And now -- on the training front . . .

Let's talk about training for older Dinos.

I titled this message "The Number One Rule
for Older Trainees" -- and that creates a bit
of a problem for me, because I can think of
several very important rules for older trainees.

In fact, it's hard to choose the "most important"
rule -- so I'll give you my top 10 list:

1. Train hard, but train smart.

a. Listen to your brain, not your ego.

2. Don't hurt yourself.

a. The older you are, the easier it is to hurt
yourself, and the longer it takes to recover.

3. Throw away the muscle magazine silliness
once and for all.

a. It didn't do you any good when you were
younger, and it won't do you any good now.

4. Don't go crazy thinking about what you could
do when you were younger -- or what the young
bucks are lifting -- and focus on the most
important person in your training universe:


a. Aim to improve YOUR CURRENT performance,
and YOUR CURRENT levels of strength, health and
muscular devleopment.

5. Have fun when you train.

a. You're older. You may be a parent or a
grandparent. You work hard. You deserve to
have fun.

b. Fun relates to motivation. Read high quality
training books and courses to stay motivated
and inspired. This is expecially important if you
train by yourself. Fuel your workouts by fueling
your mind with top notch Iron Game books
and courses.

6. If it hurts, don't do it.

a. Even if it's a favorite exercise, or if someone
you respect says to do it.

7. Don't over-do things.

a. Older trainees need to reduce and control training
volume -- training intensity -- and how heavy they

8. Keep your weight under control.

a. Getting your weight under control is one of the
most important things you can do for your health.

b. See Knife, Fork, Muscle for details.

9. Set realistic goals for yourself.

a. See point no. 4, above.

10. Regular, consistent training is the key to great
results -- not super programs.

a. If you jump into a super program you will
either hurt yourself or burn out -- or both.

b. You don't need super programs. You need
sensible, regular, consistent training. This is
true at any age, but it's more important than
ever for older trainees.

I could go on and on, but I said I'd give you 10
Rules -- so here they are. Hope they help!

As always, thanks for reading and have a great
day. if you train today (as I will), make it a good

Yours in strength,

Brooks Kubik

P.S. For more great information about effective
training for older Dinos, grab a copy of Gray Hair
and Black Iron:

P.S. 2. My other books and courses --including
Knife, Fork, Muscle and the new quarterly Dinosaur
Files -- are right here:

P.S. 3. Thought for the Day: "Train hard, but train
smart. As you get older, train smarter." -- Brooks


Did John Grimek Use a Log Bar?

Hail to the Dinosaurs!

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

1. Knife, Fork, Muscle

Is printed, in stock, and we're shipping all
orders within 24 hours. I'm signing all copies,
and if you want a personal message when I sign
your book,  just ask for it -- and tell me who to
sign it to:

Of course, you can ask for an autograph
with any book or course. If someone is ordering
a book or course for you for Christmas, be sure
they ask for an autograph and be sure they
give me YOUR name so I can sign it to YOU.

2. The Dinosaur Files quarterly

Is also in stock, and we're shipping it everywhere,
and getting rave reviews. It's a full-size magazine
now, with tons of great training articles. Note that
we are offering the Dinosaur Files on a single issue
basis, not a subscription -- we think that's better for
a quarterly journal. So grab it issue by issue, just as
if it were a new training course:

On the training front . . .

I assume you're familiar with Dr. Ken's Log Bar. My
buddy John Wood sells them. Many of you have the
little monster, and use it all the time. I get lots of
good feedback on it. I have one myself, and used
it to rehab a bad shoulder injury 7 or 8 years ago.

The Log Bar is a barbell with parallel handles. You
can use it to perform presses and bench presses
with a parallel grip. It also works great for bent-over
rowing and hammer curls.

Now, you may not think that a parallel grip makes
much of a difference -- but for some trainees,
particularly those with nagging shoulder problems
(which includes most older trainees), it may be
the difference between being able to do presses
and bench presses and NOT being able to do

In other words, the parallel grip is one of those
little things that seems to be too simple to matter --
but makes a BIG difference for some trainees.

And that brings me to a question from a reader.

I got this a year ago when I mentioned the Log
Bar in a post about protecting and preserving
your shoulders.

A reader asked me if John Grimek ever used a
Log Bar.

And that was an interesting question.

I've never seen a picture of Grimek using a Log
Bar, although it certainly may have happened.

It would not have been one of Dr. Ken's Log Bars,
because no one made them back then. (If they
did, I'm not aware of it.)

But Grimek was a highly resourceful man, who
made lots of his own equipment, and actually
designed a few pieces of equipment for his own
personal use.

Grimek liked equipment that had the right "feel."
Thus, for example, he designed a special pulley
for 45 degree rows. It fit his body exactly -- and
that's what he wanted. A tailor-made, perfect
fitting unit. So Grimek clearly understood the
importance of details -- meaning the importance
of little things.

Grimek always did lots of dumbbell presses, and
there are photos showing him doing alternate
dumbbell presses with the bells in a parallel
grip position.

That leads me to suspect that he would have at
least tried the Log Bar if it had been available to

And remember, there are some great photos of
Grimek doing curls with an EZ Curl bar -- which
is sort of the first cousin to a Log Bar.

So the answer to the question is this: I don't
know if Grimek ever used a Log Bar -- but I
bet he would have liked it.

Go here to see photos and read more about the
Log Bar -- and remember, it can be a shoulder

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 ways to protect and strengthen
your shoulders in the Dinosaur Training Military
Press and Shoulder Power Course and in Gray
Hair and Black Iron:

P.S. 2. My other books and courses -- and Dinosaur
DVD's, sweatshirts, t-shirts, and hoodies -- are right

P.S. 3. Thought for the Day: "In training, as in anything
else, pay attention to the little things. They add up --
and make a big difference in your results." -- Brooks


Dinos Around the World Are Loving Knife, Fork, Muscle!

Hail to the Dinosaurs!

Knife, Fork, muscle is printed, in stock, and we're
shipping the little monster around the world. It's
landed on every continent other than Antarctica.

And we're getting great feedback about the little
monster. Readers around the world are loving it.
Here are some examples:


"My copy of Knife, Fork, Muscle arrived in Australia
today.  I can only think of three words to describe

1. wow;

2. wow; and,

3. wow!

I am very impressed with the content, appearance
and the added extra items you have included - the
thank you card with the old school Dino-man really
put a smile on my face!

Mark S."

"I just want to let you know that my two books, Knife,
Fork, Muscle and Chalk and Sweat (plus the Dinosaur
Files quarterly) have all arrived safely to me in
Sweden. Many thanks for putting out real training
and food books which will bring real results for real
people. I'll start reading and applying them right

Per. H."

"My book arrived on Monday in Washington State.
Tons of info. I will be reading and rereading it, for

Dale K."


"Really liking the new book. I'll note that since
the summer I have been following similar dietary
principles to what you've discussed in the text
(though not as good as your diet), and I'm looking
better and feeling stronger at my current 194 lb.
bodyweight than I ever did at my 215 lb. body-
weight. Now to see if I can get back up to 215
gaining pure muscle!

Bobby R."


"I received my copy of Knife, Fork, Muscle out
here in California.

I'm about halfway through it at the moment. I'm
really intrigued by your findings thus far, and it
is making me re-think my own dietary habits,
which is far more than any other diet/nutrition
book has ever been able to do.

Kevin D."

We've also had many readers who posted photos
of their signed copy of Knife, Fork, Muscle on
Facebook. Some of them also included a photo
of the Thank You note that I included with all

Please do that. It really helps us. We had four new
orders yesterday that were the direct result of
Dinos posting photos of their books on Facebook.

And we're getting Christmas orders from Dinos
who have received and devoured their copy of
Knife, Fork, Muscle -- and liked it so much that
they are ordering copies for friends, family and
workout buddies for Christmas. (If you do that,
be sure to let me know it's for someone else, and
ask me to sign the book and include a personal
note for them -- that will make it an extra-special

In the meantime, THANK YOU to everyone who
has stepped up, taken action, and grabbed a
copy of KNIFE, FORK, MUSCLE. And please keep
the feedback coming!

If you've been waiting, we have plenty of copies
in stock and ready to ship -- and yes, I'll sign your
copy for you -- so act 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. My other books and courses -- and Dinosaur
Training DVD's, t-shirts, sweatshirts and hoodies,
as well as the new quarterly Dinosaur Files -- are
right here:

P.S. 2. You can usually save some serious clams
on s&h by ordering two or more books or other
items so we can ship them in one package.
Send an email and ask for a shipping quote
before placing your order.

P.S. 3. Thought for the Day: "Train for strength,
eat for health, and make every day of your life
the very best it can be." -- Brooks Kubik


"Amazingly Effective for Strength and Muscle Mass!"

Hail to the Dinosaurs!

Breaking news -- I'll be on Carl Lanore's
SuperHuman Radio Show at 12:00 EST today.

Catch it live or listen to the download later

On the training front . . .

Last week a reader asked me about bodyweight
training, and whether you could use it to build
strength and muscle mass.

My answer probably surprised him.

"Bodyweight training is amazingly effective for
building strength and muscle mass."

And yes, those were my exact words -- and I
don't use "amazingly" very often. When I do,
I mean it.

But -- and this is important -- it has to be the
right kind of bodyweight training.

Here's an example -- and it's something I found
in the yellowed pages of a very old magazine,
buried far at the back, where it was easy to

A reader asked John Grimek about handstand

Grimek told him they were pretty good -- and
noted that at one period of his life, when he was
traveling and working as an artists's model, he
found it very difficult to do any weight training
for about two years.

What did he do instead?

Handstand pushups and tiger bends.

Freestanding. Not balanced with the feet against
the wall.

For many, many sets.

A total of 200 reps per day of each exercise.

Grimek didn't mention any pull-ups, but I bet
he was doing plenty of pull-ups at the same
time. Remember, this was the man with the
original baseball biceps.

And quite likely, he  some deep knee bends to
work his legs. Grimek liked leg work, and it's
hard to imagine him not doing something to
work his lower body.

Grimek's experience is hardly unusual. Back in
the day, quite a few bodybuilding and lifting
champions got started with handbalancing,
gymnastics, and bodyweight training. And
many of them continued to include their
favorite bodyweight exercises -- such as
pushups, pull-ups, handstand pushups or
tiger bends -- for their entire career.

I've done it myself, and I know it works.

I had a stretch of about four years where I
did nothing but bodyweight training. Lots
of advanced pushup variations -- lots of
advanced pull-up variations -- and tons
of handstand pushups.

Plus various types of deep knee bends and
hyperextensions -- and bridging and gut

How did it work?

Pretty darn well.

In my late 40's, I was bigger, thicker and more
muscular than I was when I was doing heavy
powerlifting in my 30's.

Of course, you don't have to use bodyweight
training exclusively. You can combine it with
barbell and dumbbell training, and have the
best of both worlds.

And it's easy to learn how to do it -- and how
to put it together into effective, result-producing

I offer a complete course in old-school body-
weight training -- along with 50 different
workouts -- in Dinosaur Bodyweight Training.

And I'll also include a  special bulletin that
tells you how to combine bodyweight
training with barbell and dumbbell work.

It's good stuff.

In fact, it's amazingly good stuff.

And remember -- I don't use that word very

Go here to grab a copy:

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. Here's the link again:

P.S. 2. My other books and courses -- including
Knife, Fork, Muscle and the new quarterly Dinosaur
Files -- are right here:

P.S. 3. Thought for the Day: "Simple and effective
beats complicated and useless every time."
-- Brooks Kubik


Straight Talk on Arm Training

Hail to the Dinosaurs!

We'll talk arm training in a minute, but first,
let me cover some important updates:

1. An Interview with Bill Kociaba

I had great fun doing an interview with Bill
Kociaba of Kociaba Fitness. We covered a
lot of interesting topics, including updates
on the new quarterly Dinosaur Files and why
I believe it's important to go old-school and
offer a hard-copy printed on paper magazine
that covers real world strength training and
muscle building. (And think about it -- there
aren't too many of them left.)

You can find the podcast right here. It starts
with me rather than Bill, and there's some
background noise at first, but give it a few
minutes and it clears up -- and I think you'll
really like it: _his_latest_project

2. Knife, Fork, Muscle -- The Dino Files quarterly

Are in stock, shipping immediately, and getting
rave reviews from Dinos around the world.

You can find them right here:

3. Autographs for Christmas orders

I autograph all books shipped in December. If
you want a personalized message with the
autograph, pls ask for it in the special
instructions section of the on-line order form.
If someone orders a book for you, be sure they
know about this and ask me to sign the book
to YOU as opposed to whoever orders it for

4. Italian Dinos

Shoot me an email if you'd like a good deal on
back issues of The Dinosaur Files from 2010 and
2011 and some other Dino goodies. We have one
set to offer on special terms -- first come, first


And now -- let's talk arm training . . .

Back in the day, the vast majority of trainees --
particularly beginners -- were arm crazy.

They would spend endless hours curling themselves
into oblivion . . . while neglecting their squats and
deadlifts, and often forgetting to do anything other
than pumping their bi's and tri's.

That was crazy, and it resulted in zero gains for
many trainees.

Of course, the muscle mags fueled the frenzy. You
saw a new super-duper arm blasting program in
almost every issue of every magazine. And all the
latest and greatest training techniques coming to
you straight from Muscle Beach were designed
primarily or exclusively for arm training:




forced reps



peak contraction

Somehow, the muscle mags always pushed these
"advanced" training techniques for curls and triceps
work, NOT for squats and deadlifts and standing

Of course, all of that was silly.

If you want to build big, strong, powerful arms,
there's a much better way to do it.

It involves plenty of squats, deadlifts, upper body
pulling movements and upper body pressing

Multiple sets of low to medium reps.

Training for strength, not for a pump.

And working the entire body, not just the

I cover it all in my DINOSAUR ARM
TRAINING course.

It gives you three progressive programs
to build your arms the right way -- by
combining sensible training for the entire
body with just enough extra arm work to
pack some extra strength and mass into
your arms (and your shoulders, as well,
because you'll be doing plenty of presses).

Grip work, too -- serious, old-school grip
working. Because you don't want gorilla
arms and a bunny grip.

It's actually a pretty good program for all-
around strength and devleopment.

And it doesn't feature anything from Muscle
Beach -- or anything from the Land of the
Muscle Pumpers.

It's real world, common sense, no-nonsense
strength training and muscle building.

DINOSAUR ARM TRAINING is about old-school
arm training -- the kind of arm training that men
like John Grimek and Steve Stanko followed. And
face it -- they did 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. Go here to grab your copy of DINOSAUR

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

P.S. 3. Thought for the Day: "The basics are
best, and that goes for building big arms as
much as anything else." -- Brooks Kubik


Don't Jump Into the Middle of the Ocean!

Hail to the Dinosaurs!

Three quick notes, and then we'll talk training
for today -- and we have something very
important to cover.

1. Knife, Fork, Muscle

Is in stock and ready to ship -- and readers are
loving the little monster and telling us it's the
best book on diet and nutrition for strength
training and muscle building that they ever
read. Grab your copy here:

2. The new quarterly Dinosaur Files
Is also in stock and ready to ship -- and readers
love it. Go here to grab a copy:

If you want to order multiple products to
save on s&h, shoot me an email and ask
for a shipping quote. We can usually save
you some serious clams.

3. I'll be on Carl Lanore's SuperHuman
Radio on Tues at 12:00 -- to talk about
Knife, Fork, Muscle. Be sure to catch the
live broadcast -- or listen to the podcast
later at your convenience. I always have
great fun on Carl's show, and they're
always full of great info.

On the training front, let's talk about one
of the strange and bizarre aspects of strength
training and muscle building.

I call it the Middle of the Ocean Syndrome.

Here 's what it is.

If you wanted to learn to swim, you probably
wouldn't start by jumping into the middle of
the ocean to see how you did.

Nor would you try swimming five or six miles of
laps in an Olympic-size training pool.

Or doing four hours a day of swimming practice
on your very first day of swimming.

Or printing out the training program of the top
swimmer at the Olympic Games and trying to
match it lap for lap in the pool.

If you had never swum before, or if you had
never trained as a competitive swimmer, it
would be foolish -- and impossible -- to try
to follow the program of a Gold Medal winner
who had been swimming competitively for
the past 10 or 15 years.

I don't think anyone would be foolish enough
to even try.

And the same is true of most other sports.
Not too many men who have never played
basketball think they can play in the NBA --
or that they could practice with a pro
basketball team.

The same is true of professional football,
boxing, and just about any other sport.

But somehow, strength training is different.

Somehow, everyone, even a beginner, thinks
that he can jump into the middle of the ocean
on his very first day of training.

And many coaches, trainers, gym owners and
folks who write about training seem to think
the middle of the ocean is the best place to
start your strength training.

Or that it's a good idea to follow the exact
program used by this year's Mr. Everything
winner -- or this year's top powerlifting
champion, or top weightlifter or strongman.

And it doesn't have to be a beginner who
falls into the Middle of the Ocean Syndrome.
There are plenty of intermediate trainees who
read about So and So's Bomb, Blast and Blitz
Arm Training Program -- and jump into an
ultra-intense, super-advanced workout that
does nothing but leave them sore, stiff, tired,
and exhaused.

Or So and So's Super Leg Training Workout --
and they can't walk normally for days.

Or an advanced weightlifting program that
grinds them up and spits them out into the
old burn-out pile in just a couple of weeks --
or a couple of workouts.

It seems that trainees have an almost infinite
capacity to over-estimate the amount of
exercise they can handle -- or the intensity
that is appropriate to their current level of

And they go from program to program, first
burning out on this, and then burning out on
that -- and never going anywhere in terms of
building strength and muscle.

So here's the solution -- and it's very simple.

If you're a beginner, or if you're getting started
again after a long lay-off, start light and easy
and make very gradual, slow, steady progress.
Don't try to rush things.

If you want to specialize, or try a new exercise
or a new workout, start slow and easy and build
up gradually and progressively. You don't have to
kill yourself in the very first workout.

The whole idea of progression is to start light and
easy and gradually work up to hard and heavy.

If you start hard and heavy there's no progression.
How could there be?

In short  . . .

Leave the middle of the ocean thing for the other

It may be hard at first, but it's one of the keys to
making real progress.

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

Yours in strength,

Brooks Kubik

P.S. Older trainees need to be particularly careful
to train with the correct volume, intensity and
workload. I cover these topics in detail in Gray
Hair and Black Iron:

P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with the
Dinosaur Files, Dinosaur DVD's, and other Dino

P.S. 3. Thought for the Day: "The best training
programs are simple, focused and progressive.
The over-the-top stuff sounds great but doesn't
do anything for you." -- Brooks Kubik


How to Break Though a Sticking Point!

Hail to the Dinosaurs!

One of the most common and most
frustrating things that happens to a
trainee is to hit a sticking point.

They come out of nowhere.

You've been doing great, and making
great gains -- and then BAM! -- a
sticking point jumps up out of nowhere
and knocks you flat on your rear.

And the harder you try to push through
it, the harder and more impossible it
seems to be.

So let's talk about sticking points and
how to get past them.

Don't fight them head on. Toe to toe
doesn't work.

Use jujitsu.

Outsmart them.

Here's how you do it.

To break a sticking point, change your
 sets and reps. Your body gets used
to doing one particular thing all the
time, and sometimes that leads to slow
(or zero) progress. When that happens,
you can start making progress again by
switching to a different set/rep scheme.

Of course, changing your sets and reps
does NOT mean you can drop something
sensible (like 5 x 5 or 5/4/3/2/1)
and go off on an orgy of bombing,
blasting and blitzing.

So don't switch from Dino style training
to mainstream muscle silliness. Instead,
switch from one Dino-approved set/rep
scheme to another.

You have lots to choose from -- for

1. 5 x 5 with one working set

Note: this sounds too simple to work,
but it's the very best program for many
trainees, particularly many older trainees.
I've had great success with this over the

2. 5 x 5 with two working sets

Note: Another good program for most

3. 5 x 5 with three working sets

Note: This was Reg Park's favorite version
of the 5 x 5 system -- and it's hard to argue
with a three-time Mr. Universe winner who
also happens to be the second man in history
to bench press 500 pounds.

4. 5 x 6 or 6 x 6 (one, two or three working

Note: This was very popular in the 1960's.
Peary Rader thought it built a good balance
of strength and muscle mass, and much
preferred it to any pumping programs
for bodybuilders.

5. 5 x 3 (one, two or three working sets)

Note: This was a favorite program of Bob
Hoffman and the York champions. It built
plenty of strength and power back in the

6. A few warm-up sets, and then 10/8/6

Note: This was very popular in the 1950's.
Vince Gironda liked it, and so did Arthur Jones
of Nautilus machine fame.

It works well for all basic compound
exercises, but not for Olympic lifting.

You need to keep the reps low for Olympic
lifting because you need to perform each
rep in perfect form.

7. A few warm-up sets, and then 10/8/6/4

Note: This lets you train heavier on your
final set, which is always a good thing.

8. A few warm-up sets and then 10/8/6/4/2

Note: This was a favorite program of Chuck
Sipes, who was one of the strongest
bodybuilders of all time.

9. A few warm-up sets and then 8 x 2

Note: This was the favorite program of
John Davis -- who used it to win six World
Championships and two Olympic gold

See Black Iron: The John Davis Story for
John Davis' EXACT training program --
which I learned from his training partner,
a man now in his 90's:

10. A few warm-up sets and then 5 x 3

Note: This was another favorite program
of Bob Hoffman and the York champions.
I use it sometimes for front squats, although
I prefer 5 x 2.

11. Warm-up sets as needed, and heavy singles
(doing anywhere from one to ten singles)

Note: In this program you do heavy singles but
NOT maximum effort singles. Tony Ditillo suggested
10 singles at 90% of max. You want a weight that
works you, but you want to be able to hit every
single in perfect form -- with no misses.

12. A few warm-up sets and then 5/3/1

Note. This one has been very popular since the
1930's, and it is still very popular today. I like
it for Trap Bar deadlifts.

13. A few warm-up sets and then 5/4/3/2/1

Note: This was another favorite of the York
Champions. I like it for Trap Bar deadlifts,
and use it on other exercises from time to

14. A few warm-up sets and then 5 x 2

Note: This works better for me than 8 x 2. I
like it for front squats.

15. Use any of the systems outlined above but
work up in weight and then work back down.

Note: This is a very tiring and exhausting program.
It works best with an ultra-abbreviated training
program. And it usually works best for younger

As I said, there are lots of different options.
There's no reason to look for exotic alternatives.

Keep it sane, keep it simple, and keep it Dino --
but don't be afraid to make some changes
if a sticking point has you beating your head
against the wall.

You now have some very important weapons
to add to your arsenal of sticking point
busters. Use them whenever you need them,
and SMASH through each and every sticking
point that you encounter!

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 Doug Hepburn Training Course gives you
10 different workouts based on the World Champion's
training system -- and includes many valuable tips
to help avoid or smash through any sticking point:

P.S. 2. You can find all of my other books
and training courses (and my Dinosaur DVD's)
right here at Dino Headquarters:

P.S. 3. Order or two or more books or
courses together and save on shipping.
If you want to do that, send me an email
and ask for a shipping quote. We can save
you some serious clams by sending two or
more items together.

P.S. 4. Thought for the Day: "Sticking points
are no fun, but they don't have to last forever.
You just need to learn how to get past them."
-- Brooks Kubik