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

How to Add Three Inches of Muscle to Your Quads - Fast!

John Grimek would have liked the training program described in today's Blog post - in fact, he used something very similar as a young man!

Hail to the Dinosaurs!

Everyone wants to build their arms
when they start training.

You know - the old "baseball biceps"
and "horseshoe triceps" thing.

The "big guns."

The "pythons."

Now, there's nothing wrong with
wanting to build bigger and
stronger arms (heck, I've written
several courses about how to do it).

But leg specialization is better and
more important.

Add an inch or two - or even three -
to your upper thighs, and you'll
literally transform your body.

You'll be bigger, thicker, stronger and
more muscular - better conditioned -
and those T levels that everyone
worries about nowadays will go
right through the roof!

That's why I like to include leg
specialization programs in The
Dinosaur Files strength training
newsletter.

And the Sept-Oct issue has a very
good one.

It's a very unusual program built
around the 20-rep breathing squat.

Now, that may sound like something
you already know about - but it isn't.

This one is different.

It starts different than the standard
program - and it includes a unique
and very effective progression
system.

And it works.

How well?

Get this.

The Dino who used it added THREE
INCHES of muscle to each thigh.

He also doubled his strength in the
20-rep squat - and increased his
endurance enormously.

And that's something worth reading
about.

The Sept-Oct issue of The Dinosaur
Files is right here - in a downloadable
PDF format with immediate electronic
delivery:

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

Check it out - and give the program
a try.

I want to see more Quadzillas walking
around!

Yours in strength,

Brooks Kubik

A Better Way to Do 20-Rep Breathing Squats

There's a better way to do 20-rep breathing squats - and it's probably perfect for most of you. It also (get this) is similar to a program John Grimek used when he was getting started in the Iron Game - and that alone makes it very much worth trying.

Hail to the Dinosaurs!

20-rep breathing squats have been
around for a long time - and trainees
around the world have used them
with excellent results.

And by "a very long time" I mean
close 100 years here in the USA.

But sadly, the standard advice on how
to start 20-rep squats and how to
progress them isn't very good.

You know what I mean.

The old "Take your 10-rep max and
force out 20-reps with it."

Which sounds heroic, but doesn't
work very well in practice.

It's MUCH BETTER to start light, and
work up slowly and gradually.

But as I said, the standard advice
sounds much more heroic - so that's
what we always see when people write
about the breathing squat.

Which is why it was quite a surprise
to see a new and different - and very
sensible - progression system for
20-rep squats.

Yes, that's what came across my screen
one day - in a workout report from one
of our many overseas Dinos.

I asked him for details, and it turned
into a nice little article - so I ran it in
the Sept-Oct issue of The Dinosaur
Files.

You can grab a copy right here - and
read the article beginning on p. 11:

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

This is a great progression system for
several reasons:

1. It's safe.

2. It's challenging - but not some sort
of over the top, insanity type program.

a. It won't hit you with crippling muscular
soreness that leaves you shuffling around
like a guy doing a perp walk in leg irons.

3. It's perfect for home gym training.

4. It builds a perfect combination of
strength, muscle mass and cardio
conditioning.

5. It's excellent for older trainees - just
start light and easy and work up slowly
and sensibly.

And yes, you can use it for 20-rep dead-
lifts as well as for 20-rep squats. (It would
be especially good for Trap Bar deadlifts.)

And I should also mention - a guy named
John Grimek did something very similar
when he was getting started in his training -
and he did pretty darn darn good!

All in all, it's a really good program - so
be sure to grab the Sept-Oct issue of The
Dinosaur Files and read all about it - and
after you try it for awhile, shoot me an
email and report on your results!

Yours in strength,

Brooks Kubik

P.S. In other news, we just released
my new training course on Heavy
Partials in the Kindle bookstore. The
course has been available in PDF for
awhile, and many of you asked for it
in Kindle - so now it's available both
ways:

Heavy Partials Course - Kindle

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

Heavy partials Course - PDF

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

P.S. 2. Thought for the Day

"Tried and true is always good -
but sometimes there are ways to
make it even better."

- Brooks Kubik

Brooks Kubik's Kindle Books

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

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

 
For even more Kindle books by Brooks Kubik, visit:

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

Some Very Useful Training Advice

Just when you thought there was nothing new under the sun - nothing else to learn - and that you had tried pretty much everything there was to try . . .

Hail to the Dinosaurs!

The March 2018 issue of The Dinosaur
Files strength training newsletter has
some very useful training advice from
your fellow Dinos.

So I thought I'd highlight several things
you'll find in this month's issue:

On pages 11 and 12 . . .

The World's Toughest Leg Specialization
Program

If you want to build Quadzilla thighs, this
is how to do it - and it will also help you
pack on strength and muscle throughout
your entire body.

Of course, it's not for everybody - you have
to be tough as nails to use it - because it's
an incredibly difficult program.

On page 3 . . .

The World's Simplest Bodyweight
Training Program

If you think bodyweight training only works
if you do superhuman gymnastic moves  or
other seemingly impossible exercises, think
again.

And get this - you only train on it TWO TIMES
a week! How's that for fast, effective and super
efficient?

On page 4 . . .

Supplement Dangers You Probably Don't
Know About

You probably don't know that certain popular
supplements may cause cancer - and that's
something you probably want to know if you're
thinking about using them.

On page 3 . . .

The Best Way for Beginners to Get Started
in Strength and Muscle Building

Old-school advice about how they got started
"back in the day" - it worked great then, and it
will work great now.

On pages 4 and 5 . . .

How a Social Media Fad Can Sabotage Your
Training

There's a popular trend on social media that
can de-rail your training - and you probably
don't realize how much it is affecting you -
and how bad it can be for your workouts.

On pages 8 and 9 . . .

How to Build Super Strength with Sledge
Hammer Training

You probably never thought about using
sledge hammers this way - but it can help
build some serious strength in your hands,
arms and shoulders.

On page 9 . . .

An Anti-Inflammatory Drink

A simple home-made drink that uses some
things you probably have in your kitchen
cupboard. It works for one Dino, and it can
work for you!

On page 10 . . .

A Martial Arts Expert's Deadlifting Tip

One of our readers takes a special tip learned
from his martial arts teacher - and uses it in
his deadlifting workouts.

It's simple but effective - and it will help take
your deadlifting to an entire new level.

And, of course, there's much more.

Go here to grab the March issue of The
Dinosaur Files:

http://www.brookskubik.com/dinosaur-files-march2018pdf.html

Thanks - and happy reading!

Yours in strength,

Brooks Kubik

P.S. If you missed the October, Nov, Dec
Jan or Feb issues, go here to grab them so
you have the complete set:

Feb issue

http://www.brookskubik.com/dinosaur-files-february2018pdf.html

Oct, Nov, Dec and Jan issues

http://brookskubik.com/dinosaur_files.html

The Toughest Leg Training Program

 

Philadelphia's Louis Abele was famous for his incredibly tough leg training programs - but here's a program that might be even tougher and more difficult.

Hail to the Dinosaurs!

There's a lot of silly stuff out there about
new and exotic exercises - and "mega-
intensity" over the top super workouts.

It sounds great, looks cool and promises
the world - but it never delivers.

All it does is tear you down, burn you
out, and set you up for a nasty injury -
or perhaps even push you right into
one.

Then there are the REAL workouts.

They're built around basic exercises.

They use simple systems of sets and
reps.

They are short, fast, and relatively
low in volume - what I call "abbreviated
workouts."

They allow plenty of time for recovery
and recuperation in-between workouts.

The focus is on perfect form in your
exercises - on hard work - on intense
concentration and total focus - and on
slow but steady, systematic progression.

They don't look fancy, they don't sound
exotic, and they're way too boring to
put on social media.

But guess what?

They work.

They're also harder than heck.

Way harder and tougher than the silly
stuff.

For example, check out the leg specialization
program in the March issue of The Dinosaur
Files newsletter.

It's a real program - used by a real person -
with real weights - all of which is hard to find
in the age of social media fakery.

It's very simple - but it's one of the toughest,
hardest programs you'll ever see - and only a
certified hard-core serious trainer can do it.

Check it out - and if you're ready for it, give
it a try:

March 2018 Dinosaur Files

http://www.brookskubik.com/dinosaur-files-march2018pdf.html

Also - if you missed the October, Nov, Dec
Jan or Feb issues, go here to grab them so
you have the complete set:

Feb 2018 Dinosaur Files

http://www.brookskubik.com/dinosaur-files-february2018pdf.html

Oct, Nov, Dec and Jan Dinosaur Files

http://brookskubik.com/dinosaur_files.html

Yours in strength,

Brooks Kubik

Some Squat Questions - And My Answers to Them!

 

I've been doing squats for over 50 years now - and I plan to keep on doing them for a long time! Squats, front squats and other squat variations are some of the very best and most important exercises for any trainee.

Hail to the Dinosaurs!

Two quick notes and then we'll talk iron - as
in, cover some questions I've been getting
about squats and front squats.

1. The February Dinosaur Files

I'm working on the little monster, and it's
going to be another great issue.

If you missed the Oct., Nov, Dec, and Jan
issues, you can grab them here:

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

I do need more feedback on the previous issues -
as well as workout reports and training updates
from the Dinos - so don't be shy - send me a
short email and let me know how you liked
the earlier issues - and how your workouts
are going!

2. Brrr - It's Cold!


And that's another reason to grab a Bosco
hoodie from John Wood!

https://www.oldtimestrongman.com/boscohoodie-grey.html


BTW, I'm not sure, but I bet these will add at
least 20 pounds to your squats and deadlifts.

After all, Bosco has been helping trainees
build serious strength and muscle for a very
long time!

3. Some Squat Questions

It must be The Year of the Squat because ever
since January 1, I've been getting a ton of squat
questions.

So I thought I should cover some of them in
today's email.

Q. Which is better - bottom position back
squats or bottom position front squats in the
power rack?

A. I like bottom position back squats in the
power rack - meaning that you set the bottom
pins low enough that when you set the bar on
them and get under it, you are at the same
position you would be at the bottom of a
parallel squat (top of thighs parallel to the
floor). From there, you drive hard and stand
up with the weight.

I don't like bottom position squats. They're
much more awkward - especially if you don't
have the super mobility of an Olympic weight-
lifter - and few of us do, especially if we're
older Dinos or have any dings and dents that
affect our flexibility.

If you like front squats, try pause squats where
you start in the normal top position, squat down,
and pause for a count of two in the bottom
position before driving back up.

The basement gym at Dino Headquarters is a great place to do squats and front squats in cold weather.

Q. Do I need a cambered bar for squats?

A. No, not at all. They're a good training tool,
but they're not necessary.

Q. What do you think of the Dave Draper Top
Squat device?

A I like it a lot. As a 61-year old Dino with tight
shoulders, It's a necessary tool for me. I can't
do back squats without it.

Q. Do any of your books or courses have good
leg training routines - or good programs for
gaining muscular bodyweight?

A. There are 20 programs for building strength
and muscle mass in Chalk and Sweat. 10 of them
are leg specialization programs, and 10 of them
are back specialization programs.

Alternate between your favorite leg specialization
programs and your favorite back specialization
programs, and you will utterly transform your
body!

Make no mistake about it - leg and back training
is the Royal Road to Herculean strength and
development.

It's also what separates serious trainees from
the ones who aren't serious at all - as in, the
guys who do nothing but arm and chest work!

There are more questions, of course, and I'll try
to get to them in another email - but those are
enough for 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. I almost forgot - there are some terrific leg
and back programs in Strength, Muscle and
Power:

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

P.S. 2. If you're an older Dino, grab a copy of Gray
Hair and Black Iron - it's a must read for anyone
over the age of 35:

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

P.S. 3. 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. 4. Thought for the Day:

"First, last and foremost - SQUAT!"

-- 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:

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

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