Hail to the Dinosaurs!
Not long ago, I went to London and taught
Dinosaur Dumbbell Training at a seminar with
kettlebell expert Mike Mahler and UK strength
coaches Cj Swaby and Sabina Skala.
While I was there, I met Keris Marsden and
Matt Whitmore, who run a great little gym
called Fitter London. At the breaks, we
talked about exercise, nutrition and how
to save the world by helping people exercise
right and eat right. You know, the important
stuff.
Keris mentioned that her dad is still training,
and that her mum trains, too -- but she didn't
tell me what her mum does or how well it works.
I guess she wanted to make it a surprise when
it went up on YouTube -- which happened
yesterday.
So here's a video showing what Keris' mum does
in her workouts. And it's pretty darn cool. It
actually reminds me of the workouts that Jack
LaLanne used to teach on his old TV show. Fun
and effective stuff that you can do right in
your own living room.
Watch how Keris' mum does turns the house
into a gym by using tables, chairs and the
stairs instead of equipment, and how she gets
it done by using kettlebells for weights. It
goes to show that you can get a great workout
with the most basic of equipment.
Also note how she performs her reps -- none of
that silly bouncing half-way rep stuff, none
of that race the clock stuff, and none of the
heave and hope for the best stuff. Every rep
of every exercise is done in perfect form,
with deep focus and total precision.
And no, she's not throwing huge barbells through
the air -- but she doesn't have to. She's doing
a PERFECT workout -- perfect because it is
perfectly suited to her age, her needs and
her training goals. Ultimately, that's what
we all should be doing.
And as far as results go, look closely when you
see the gut work. Those are washboard abs on a
woman who (according to her daughter) is close
to 60 years old. (Personally, I would have
guessed a lot younger.)
So head on over and take a look -- and hit the
LIKE button, and feel free to leave a comment.
A word of encouragement or a short "Good job!"
would be nice. In fact, we ought to try to add
100 or more of those over the next 24 hours.
Just to show some support.
Yeah -- that would be good. Let's work together
to make this thing go viral. That will be the
Dino Nation's project for the day. Watch,
like and share:
http://www.youtube.com/watch?v=1gmxVB1js-E&feature=share
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 two things that would be a great
addition to any train at home workout:
http://www.brookskubik.com/dinosaur_bodyweight.html
http://brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 2. My other books and courses, DVD's and Legacy
of Iron books are right here. If you like hard work
and heavy iron, these are for YOU:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "It's not WHERE you
train, it's HOW you train that counts." -- Brooks
Kubik
Showing posts with label ab work. Show all posts
Showing posts with label ab work. Show all posts
Dinosaur Style Gut Training
Hail to the Dinosaurs!
I've been getting quite a few questions
asking about gut, grip and neck training.
I suppoose that's only natural, since I so
often note that you should finish your
workout with gut, grip and neck work.
So let's talk about gut, grip and neck
training. We'll cover gut work today,
and grip and neck work later in the week.
DINO STYLE GUT TRAINING
If you're training hard and heavy on the
basic compound exercises (squats, deadlifts,
presses, etc.), you're already working the
muscles of your midsection pretty hard.
If you do Olympic lifting exercises, you're
working them VERY hard with front squats,
overhead squats, snatches, and jerks.
If you're doing one arm overhead exercises,
such as DB or KB presses or swings, you're
working your midsection VERY hard.
Which means, you don't need to do very much
in the way of specialized gut work to build
or maintain strong abs and obliques.
All you need are two or three sets of 8 to
15 reps at the end of your workout.
Your best exercises are:
1. Bent-legged sit-ups, preferably on a sit-up
board. As you get stronger, hold a barbell plate
on your forehead when you do them.
2. Leg raises, which can range from lying leg
raises to leg raises while lying with your head
at the high end of an incline board to hanging
leg raises.
3. Side bends holding a dumbbell in one hand.
My personal favorite is the leg raise and the
hanging leg raise. Sometimes I do the hanging
leg raise with a side to side motion or a
rotation ("window-washers").
To make them more challenging, try wearing
iron boots. If you don't have iron boots, you
can wrap some heavy log chain around each leg
(at the ankle) and secure it with a clip. Be
sure it's tight so it doesn't fall off.
Many years ago I took a length of rope and ran
through a 25 lb. Iron Grip plate and knotted it
over and over so it was extra-secure, and did lying
leg raises with the plate attached to my feet. As
I got stronger, I moved up to a 35 lb. plate.
It worked great.
If you try it, though, be sure you use a strong
rope and make it very secure. Use Boy Scout knots
or sailor knots. If you don't know Boy Scout knots,
find someone who does. You don't want the thing
falling apart on you.
As I mentioned, do a couple of sets of 8 to 15 reps.
The midsection muscles are like any other muscles. You
don't need to train them with endless sets and endless
reps.
If you need to lose some excess weight from the
midsection, follow the diet in Gray Hair and Black Iron.
It's simple, easy and effective.
Gray Hair and Black Iron also has some good ideas for
cardio training for lifters, and if you need to trim a
few pounds, the cardio work outlined in the book will work
well for you --- without affecting your strength training.
So there it is -- Dino Style Gut 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. Go here to grab a copy of Gray Hair and Black Iron. And
yes, I wrote it for older lifters, but the diet, the cardio
work and the training programs will work for any lifter of
any age:
http://www.brookskubik.com/grayhair_blackiron.html
I've been getting quite a few questions
asking about gut, grip and neck training.
I suppoose that's only natural, since I so
often note that you should finish your
workout with gut, grip and neck work.
So let's talk about gut, grip and neck
training. We'll cover gut work today,
and grip and neck work later in the week.
DINO STYLE GUT TRAINING
If you're training hard and heavy on the
basic compound exercises (squats, deadlifts,
presses, etc.), you're already working the
muscles of your midsection pretty hard.
If you do Olympic lifting exercises, you're
working them VERY hard with front squats,
overhead squats, snatches, and jerks.
If you're doing one arm overhead exercises,
such as DB or KB presses or swings, you're
working your midsection VERY hard.
Which means, you don't need to do very much
in the way of specialized gut work to build
or maintain strong abs and obliques.
All you need are two or three sets of 8 to
15 reps at the end of your workout.
Your best exercises are:
1. Bent-legged sit-ups, preferably on a sit-up
board. As you get stronger, hold a barbell plate
on your forehead when you do them.
2. Leg raises, which can range from lying leg
raises to leg raises while lying with your head
at the high end of an incline board to hanging
leg raises.
3. Side bends holding a dumbbell in one hand.
My personal favorite is the leg raise and the
hanging leg raise. Sometimes I do the hanging
leg raise with a side to side motion or a
rotation ("window-washers").
To make them more challenging, try wearing
iron boots. If you don't have iron boots, you
can wrap some heavy log chain around each leg
(at the ankle) and secure it with a clip. Be
sure it's tight so it doesn't fall off.
Many years ago I took a length of rope and ran
through a 25 lb. Iron Grip plate and knotted it
over and over so it was extra-secure, and did lying
leg raises with the plate attached to my feet. As
I got stronger, I moved up to a 35 lb. plate.
It worked great.
If you try it, though, be sure you use a strong
rope and make it very secure. Use Boy Scout knots
or sailor knots. If you don't know Boy Scout knots,
find someone who does. You don't want the thing
falling apart on you.
As I mentioned, do a couple of sets of 8 to 15 reps.
The midsection muscles are like any other muscles. You
don't need to train them with endless sets and endless
reps.
If you need to lose some excess weight from the
midsection, follow the diet in Gray Hair and Black Iron.
It's simple, easy and effective.
Gray Hair and Black Iron also has some good ideas for
cardio training for lifters, and if you need to trim a
few pounds, the cardio work outlined in the book will work
well for you --- without affecting your strength training.
So there it is -- Dino Style Gut 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. Go here to grab a copy of Gray Hair and Black Iron. And
yes, I wrote it for older lifters, but the diet, the cardio
work and the training programs will work for any lifter of
any age:
http://www.brookskubik.com/grayhair_blackiron.html
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