A Brand New 12-Week Training Program!

We've got something new and fun for you -with a brand new 12-week training program that's fast, fun and effective!

Hail to the Dinosaurs!

Earlier today I mentioned that we have
a great new training course for you -
and that we were hoping to launch it
today.

Well, we did!

It's a brand new Bodyweight Training
course - and you can find it right here -
along with links to some of my other
new courses from earlier in the year:

http://www.brookskubik.com/strengthandpower.html

This course has a ton of info.

Exercises.

Sets and reps.

Special tips on how to modify your
exercises to get maximum benefit
from them.

Fun photos showing some of my
favorite exercises.

Questions and answers.

A special new workout.

A complete 12-week training program
that includes week to week progression.

You start out slow and easy, gradually
ramp things up, and by the end of
the program, you're knocking it out
of the ball park in every workout.

It's a great program - fast, fun
and effective - and I know you're
going to like it.

I also know this.

If you go through the complete 12-
week program, you're going to look
and feel GREAT at the end of the
12 weeks.

Here's the link again - so sprint on
over and grab Dinosaur Strength
and Power Course No. 3:

http://www.brookskubik.com/strengthandpower.html

Yours in strength,

Brooks Kubik

How to Build Herculean Super Strength

 

World and Olympic champion John Davis built plenty of strength and power with old-school, Dino-style training methods.

Hail to the Dinosaurs!

Two quick notes and then we'll talk
training.

1. Strength and Health magazines
for Sale

Trudi and I want to move to the
Pacific Northwest next year, and
that means I need to clear out
all of my duplicate strength books
and magazines.

I'm starting with old issues of Bob
Hoffman's Strength and Health -
over 400 of them - at great prices
in special year by year sets.

Go here for the complete list:

Strength and Health mags

https://dinosaurtraining.blogspot.com/2018/12/brooks-kubiks-iron-game-collection-list.html

I'll be listing other items later
today and for the next week or
so - as you might imagine, I have
a ton of them - and I want to find
good homes for them - meaning,
I want them to go to Dinos.

2. The Dinosaur Files

Go here to grab the Sept-Oct and
Nov issues of The Dinosaur Files
strength training newsletter:

Nov 2018 Dino Files

http://www.brookskubik.com/dinosaurfiles-nov2018.html

Sept-Oct Dino Files

www.brookskubik.com/dinosaurfiles-sep-oct2018.html

Meanwhile, I'm working away as
fast as Possible on the Dec issue -
and yes, it's going to be another
good one.

3. How to Build Herculean
Super Strength

45 years ago, Bradley J. Steiner wrote
a great little book with one of the best
titles in the history of the world:

"Powerlifting and the Development of
Herculean Super-Strength."

Good title, huh?

In the book, Steiner focused on building
four key areas:

1. Your legs and hips

2. Your back

3. Your shoulder girdle

and

4. Your chest

The theory was, if you built plenty of
strength and muscle mass in those four
key areas, you'd end up with plenty of
strength and muscle mass from head
to toe.

And it's a valid theory. It works. By
focusing on these four critical areas,
you build maximum strength and
muscle throughout your entire body.

And here's another tip. Or rather, three
of them. These come from me, but I
think Steiner would approve of them:

1. Power rack training

2. Rest-pause training

3. Heavy singles

Why do these help build Herculean
super-strength?

Because they let you train with HEAVY
WEIGHTS.

And make no mistake about it -- heavy
weights are what it takes to build
Herculean super-strength.

That was true 45 years ago - and it's
still true today.

And it will always be true.

Today, tomorrow, and forever.

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 new training course on heavy
partials will help you build plenty of
strength and power:

Dinosaur Strength and Power -

Course No. 2 - Heavy Partials

Kindle edition

http://www.brookskubik.com/heavypartials-kindle.html

PDF edition

http://www.brookskubik.com/dinosaurstrengthandpower-02.html

P.S. My other books and courses 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: 

"You build strength, muscle and
power rep by rep, set by set, pound
by pound and workout by workout."

-- Brooks Kubik

Before You Leave - Check These Out! 

Brooks Kubik's Kindle Books

http://www.brookskubik.com/kindle.html

We have over 25 books and courses in the Kindle store - including these little monsters:

 
For even more Kindle books by Brooks Kubik, visit:

http://www.brookskubik.com/kindle.html

A Special Bonus - The 10 Week Deadlift Program!

Rich Abbott pulls a heavy deadlift and sets a new Master's Record!

Hail to the Dinosaurs!

I just got a quick heads up on
something from my buddy John
Wood.

John has released two excellent
Trap Bar Training Guides in
Kindle format.

One of the great things about
Kindle is that it lets you add to
a book very quickly and easily.

And that's what John is doing
with the Trap Bar Training
Guide No. 2.

He's adding something new.

It's a 10 Week Training Program
for the Deadlift - and it's a really
good program - and it's perfect
for Trap Bar training.

If you already have a copy of
the Trap Bar Training Guide
No. 2, you'll be able to read
the new material as soon as
it loads.

In other words, your current
copy will update automatically.
If you don't have a copy, go
ahead and grab one asap. The
10 Week Deadlift Program will
either be in the book by the
time you read this post or will
go in automatically a little later.

Here's the link:

Trap Bar Training Book No. 2

http://www.oldtimestrongman.com/trapbartraining2.html

Also - if you missed the Trap
Bar Training Guide No. 1,
go here to grab it:

Trap Bar Training Book No. 1

http://www.oldtimestrongman.com/trapbartraining.html

Be sure to leave a review after
you read the book(s) - the reviews
really help.

Happy reading - and happy
training!

Yours in strength,

Brooks Kubik

The Power of Positive Thinking (Part 1)

Like all great champions, John Davis learned what worked best for him - and then trained with total and complete confidence to achieve his goals.

Hail to the Dinosaurs!

Earlier this year - about six or seven months
ago - a longtime Dino here in Louisville
decided to go on a special training program
to build strength and muscle mass.

So he sat down with some of my books and
courses - and back issues of The Dinosaur
Files - and read through them very carefully.

He made careful notes, and started to put
together a list of things to try.

He also reviewed his training journals to
see what had worked best for him in the
past.

And he studied everything he could find
about Doug Hepburn, reasoning that if
anyone knew how to build strength and
muscle mass, it was Doug Hepburn.

He ended up putting together a very good
program.

It features four different workouts spread
over a period of 9 to 10 days - which gives
your body plenty of time to recover from
each session.

It includes plenty of things I teach in my
various books and courses - lots of tips
from Doug Hepburn - things he knew
from experience worked well for him -
and things that had worked well for
other Dinos.

So he figured that the program would
work.

In fact, he KNEW it would work.

So instead of wasting time searching
the Interwebs and looking for some-
thing better - and without posting it
in a forum or discussion group and
asking other people if they thought
it would work, he just knuckled down
and started doing it.

That's an example of positive thinking.
You study, plan, work things out - and
then you go for it - confident that it
will work for you.

And work it did.

Four months later he had gained 25
pounds of solid muscle.

Today, six or seven months later, he's
added another 5 pounds of muscle. So
he's gained a total of 30 pounds in
just about six or seven months.

I asked him to write up his workout to
share with other Dinos.

He did, and you can find it right here in
the November issue of The Dinosaur
Files:

http://www.brookskubik.com/dinosaurfiles-nov2018.html

Be sure to grab this issue - and check
out the program. It's a really good
strength and muscle builder.

And, as always, let me have your
thoughts and feedback about this
month's issue - and any updates on
your own training that you'd like to
share with the Dino Nation.

Yours in strength,

Brooks Kubik

Take a Peek Inside the November Dinosaur Files!

Each issue of the Dinosaur Files is jam-packed with great old-school workouts and training advice for drug-free trainees - and the November 2018 issue is no exception!

Hail to the Dinosaurs!

We released the November issue of
The Dinosaur Files yesterday, and
Dinos around the world have been
snatching it up like hotcakes.

And that's great - because it's a
heck of an issue.

Take a peek inside:

It begins with a turbo-charged
editorial I wrote - a true story
about a dark and deadly night
on the North Atlantic - an SOS
signal - and how two very
different men on different ships
responded to the signal.


No, it's not about lifting - or sets
and reps - but it's an incredibly
strong and motivating story - and
it will get you revved up and ready
to go - and ready to respond to
any call for help you may ever
encounter.

And then we turn to training - starting
with reports from our readers.

Abbreviated training - a report from a
63-year old Dino.

20-rep Trap Bar deadlifts.

Abbreviated workouts and aging joints.

An update from a 74-year old Dino and
how he trains.

A report from a man who found what
works for him training-wise.

And more:

The vitamin everyone over age 50 needs
to take. (Do you know what it is?)

Some very bad advice that could kill you -
or make you very sick - and how to avoid
falling for it. (Advice that I fell for - and
that you probably fell for if you're my
age. Heck, you may STILL be falling for
it.)

A simple "stay busy/stay active" program
that I use every day here at Dino Head-
quarters.

A detailed report by one of our readers on
his special training program to build strength
and muscle mass - and how he used it to
gain 25 pounds of solid muscle in just
four months. Exercises, workouts, sets,
reps - it's all here - the whole thing - every
detail covered in full.

A salute to one of our recently departed
Dinos - a man who began following my
work way back in 1996 when I first pub-
lished Dinosaur Training - and how his
tradition lives on.

A detailed article from a cancer survivor
about how to keep on training after cancer
or other major illness - with information
you won't see anywhere else - and things
the medical community doesn't even
begin to understand.

And finally - a special "do it anywhere"
workout to use when you're traveling -
as many of you will be next week at
Thanksgiving time.

In short, it's a great issue - and you can
find it right here:

http://www.brookskubik.com/dinosaurfiles-nov2018.html

Happy reading!

Yours in strength,

Brooks Kubik

Here's How to Gain 25 Pounds of Solid Muscle - Super Fast!

We have some big breaking news for Dinos - and a terrific new training program that one of our Dinos used to pack on 25 pounds of solid muscle in just four months.

Hail to the Dinosaurs!
 
I'll cut right to the chase.

We just released the November issue of
The Dinosaur Files, and it includes a
terrific article by one of our longtime
Dinos who went on a special weight
gaining and strength building program
earlier this year - and gained a whopping
25 pounds of muscle.

He gives you his exact program:

Four different workouts.

How he scheduled his workouts (which
was one of the secrets of his success).

Exercises.

Sets.

Reps.

Percentages.

Weight increases.

Full range movements.

Partial movements.

His preferred equipment - and options
if you have other equipment you want
to use..
And yes, it's a STRENGTH BUILDING
program - not a muscle pumping
program - so it builds plenty of
real-world strength and power.

And you can use it as a strength and
power program if you don't want or
add any more muscle mass - just do
the program and don't eat as much.

In short, it's a really good program.

And, of course, there are other
great articles and workouts in
the November issue.

Here's the link - go ahead and grab
it:

http://www.brookskubik.com/dinosaurfiles-nov2018.html

As always - let me know how you
like this month's issue!

Yours in strength,

Brooks Kubik

Are Five Work Sets Too Much?

Having fun hitting some old-school split style snatches in the outdoor training area here at Dino Headquarters.After more than 50 years of training, each workout is still fun, fresh and enjoyable.

Hail to the Dinosaurs!

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

1.The John Wood Report, No. 5

Issue no. 5 of The John Wood Report
was released on Friday, and I understand
that it's been selling like hotcakes.

That's no surprise, because it's a great
issue - with an update on John's Bone
Strenth Project - and a detailed look at
one of Bruce Lee's favorite forearm and
wrist training tools and how to use it for
"Dragon-level" results.

Go here to grab it:

The John Wood Report No. 5 (PDF)

https://www.oldtimestrongman.com/johnwoodreport05.html

2. The Sept-Oct Dinosaur Files

You'll also want to grab the Sept-Oct
issue of The Dinosaur Files newsletter.

It includes plenty of excellent articles,
including one that features a killer
training program using a. strongman
yoke for heavy singles, partials and
weighted carries - along with another
article on a unique and very effective
progression system for 20-rep breathing
squats.

Go here to grab it:

Sept-Oct Dino Files (PDF)

www.brookskubik.com/dinosaurfiles-sep-oct2018.html

3. "Are Five Work Sets Too Much?"

I just got an email from a reader who
does 5 x 5, using five work sets for
each exercise.

He wondered if that was too much.

Short answer:

Yes, it's probably too much work - but,
like anything else, it depends on
several different factors - and it will
probably change for you over time.

Many trainees get very good results from
ONE work set. They find that they overtrain
if they perform more than one work set -
especially in their squats and deadlifts.

These trainees do best on a 5 x 5 program
that includes four progressively heavier warm-
up sets followed by ONE work set with their
top weight for the day.

It's simple, effective, and it works great for
them.

Other trainees do well with TWO or even
THREE work sets. But three is the limit for
most trainees, unless they're doing very low
reps (singles, doubles or triples).

Your age is also an important factor.

As a general rule, older trainees do better
with fewer work sets. So what works best
for you may change over time.

If you do five work sets, you need to follow
an ultra-abbreviated training program. Limit
yourself to one or two exercises per workout.
You won't be able to do justice to more than
that.

And here's a thought: If one, two or three
work sets do the job for you, why do more
than that?

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 straight talk on sets, reps and
real, world, no-nonsense strength training,
grab Dinosaur Training Secrets, Vol. 1:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_01.html

Kindle

http://brookskubik.com/dinosaursecrets01_kindle.html

PDF

http://www.brookskubik.com/dinosaursecrets_vol1_digital.html

2.  My other books and courses 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: 

"Three words: less is more."

 -- Brooks Kubik

Before You Leave - Check These Out! 

Brooks Kubik's Kindle Books

http://www.brookskubik.com/kindle.html

We have over 25 books and courses in the Kindle store - including these little monsters:

 
For even more Kindle books by Brooks Kubik, visit:

http://www.brookskubik.com/kindle.html

Important Tips for Bottom Position Squats

Like all great champions, John Grimek always did plenty of squatting. Heavy leg and back training is the Royal Road to Muscle and Might!

Hail to the Dinosaurs!

I got an email from Nick C., who wrote:

"Hi Brooks!

I'm planning on starting a leg specialization
program that will use the bottom position
squat singles you prescribe in workout no.
39 in Chalk and Sweat.

I'm going to start with 6 x 5 with regular
Olympic squats, followed by five sets of
progressively heavier singles in the bottom
position squat.

I was wondering how you would suggest
increasing weight for this routine. Should
I try to add 5 or 10 lbs. to my top single
every week or every other week? 

Should I also be adding weight at the
same rate to the regular squats?

I guess I really want to know how you
did your weight progression on this
program when you had such great
success with it."

Thanks for your question, Nick, and
have fun with your squat program. It
will build some serious strength and
muscle. As I mention in Chalk and
Sweat, I added almost 200 pounds
to my squat by using bottom position
squats.

BTW, in case anyone is unfamiliar
with them, bottom position squats are
performed in the power rack. You set
the bar on pins placed so it is low
enough that you can get under the
bar and start the squat from the
bottom. 

It's much harder than the conventional
way of doing squats -- which is why it
is so effective.

Of course, it's an ADVANCED training
technique. Don't use it unless you can
handle at least 300 pounds for sets of
5 reps in good, deep form.

Some people find that pause squats work
just as well or better for them than bottom
position squats. Personally, I prefer bottom
position squats for powerlifting squats
(low bar, starting from parallel), and
pause squats for OL squats (high bar,
donkey to grass full squats). I also
prefer pause squats for front squats.

As far as progression goes, do this:

1. Start light and easy and use the first
four to six weeks as a break-in period. 

a. You need to start light on the bottom
position squat. It's much harder than you
think it is. 

b. Let me repeat that - start light!

2. After you start to feel comfortable with
the exercise, train it hard and try to add five
pounds to the bar every week for as long
as you can.

3. At some point, your gains will slow
down, and it will become harder and
harder to add the five pounds. When
that happens, change the progression
to five pounds every other week. Do
that for as long as possible.

4. Try adding weight to your regular
squats at the same rate as the bottom
position squats at the start of the
program, when the weights are light.

a. When the weights get heavier, your
poundage increases on the regular squats
will be slower because the bottom position
squats are a new exercise for you, and they
have much more room for improvement.

You can try two workouts a week when
the weights are light, but one workout a
week will probably work better as the
weights get heavier.

I hope that helps, and again, have fun on
the program!

Yours in strength,

Brooks Kubik

P.S. I cover bottom position squats and other
super effective strength and mass builders
using the power rack in these books:

Dinosaur Training: Lost Secrets of Strength
and Development

 

http://www.brookskubik.com/dinosaur_training.html

Chalk and Sweat

 

http://www.brookskubik.com/chalk_and_sweat.html

2.  My other books and courses 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:

"Set high goals, and work hard to achieve
them."

-- Brooks Kubik

Before You Leave - Check These Out! 

Brooks Kubik's Kindle Books

http://www.brookskubik.com/kindle.html

We have over 25 books and courses in the Kindle store - including these little monsters:

 
For even more Kindle books by Brooks Kubik, visit:

http://www.brookskubik.com/kindle.html