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| Philadelphia's Louis Abele knew how to build plenty of strength and muscle mass - drug free and supplement free - with old school, Dino-style training. |
Hail to the Dinosaurs!
One quick note, and then we'll talk iron.
1. The Dinosaur Files
The Oct and Nov issues of the Dinosaur
Files are available right here in a quick
and easy PDF format with immediate
electronic delivery:
http://www.brookskubik.com/dinosaur_files.html
The PDF is printable, so if you prefer a
hard-copy, order the PDF and print it --
and you'll have an instant hard-copy to
save in your collection.
If you don't have a printer, send me
an email and I'll tell you how to order
a hard-copy issue.
Also, if you prefer a one year,
12-issue subscription, shoot
me an email and we'll make
it happen.
Meanwhile, I'm hard at work on the
December issue - I'll send an email
as soon as the little monster is
available.
2. Twelve Keys to Strength and
Muscle Mass (Part 1)
I always get lots of questions about
building strength and muscle mass -
so I thought I'd cover the topic briefly
in a couple of emails. For more info,
see Strength, Muscle and Power -
Chalk and Sweat - and Dinosaur
Training. If you're over 35, be sure
to grab Gray Hair and Black Iron.
Anyhow, here are some of the key
points.
1. Basic, Compound Exercises
Squats, front squats, deadlifts, Trap
Bar deadlifts, presses, push presses,
pull-ups, shrugs, and bench presses
are your bread and butter exercises.
You can throw in some other stuff -
arm work, for example - or light
dumbbell work for shoulder health -
but devote the lion's share of your
time and energy to the BIG
exercises.
The basic, compound exercises
build your muscles, your tendons,
your ligaments, and your bones.
In other words, they build your
skeletal structure along with your
muscles - and that's hugely
important.
The more bone mass you build,
the more muscle mass you can
carry.
And did you know that recent
research links bone mass to
testosterone output - meaning
that increased bone masses
leads to increased testosterone?
How about that for a strength
and muscle building bonus?
2. Train the Power Zones.
Focus on your legs and hips, your
back, and your shoulder girdle.
If you build your legs and hips,
your back, and your shoulder
girdle, you'll get bigger and
stronger everywhere else -
including your arms.
On the other hand, if you do
nothing but arm work - as
many misguided trainees do -
you usually end up with nothing
at all - including little or no gains
in arm size.
In other words, concentrate on
squats, deadlifts, presses and -
oops, I already said that.
3. Train progressively.
Always try to improve your per-
formance.
Do one more rep.
Or one more set.
Or add weight to the bar.
Or do your exercises in better,
tighter form - with better and
deeper concentration and focus.
If you train the right way, you
should see progress in every
single workout.
Ideally, you should use slow cooking
progression programs - the kind I
detail in Dinosaur Training Secrets,
Vol. 3.
You make small but steady gains -
and over time, the little gains add
up into BIG gains in strength and
muscle mass.
Don't try to do it overnight - or in
21 days - or 30 days - or six weeks -
or whatever. Plan on doing the work
and putting in the time that it takes
for serious results.
More tomorrow . . . . be looking for
it.
Yours in strength,
Brooks Kubik
P.S. Go here to grab Strength, Muscle
and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. My other books and courses -
and links to all of my e-books on Kindle
- are right here at Dino Headquarters:
Hard-copy and PDF
http://www.brookskubik.com/products.html
Kindle
http://www.brookskubik.com/kindle.html
P.S. 3. Thought for the Day:
"I doesn't happen overnight - but if
you train the right way, it always
happens sooner or later."
- Brooks Kubik
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle
bookstore - here are several of them - head on over and take a look at the others:
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