Hail to the Dinosaurs!
One quick note and then we're going to
talk iron.
Dinosaur Birthday Tomorrow
It's my birthday tomorrow, and we're
planning to make it a fun day for the
Dino Nation.
I have a special birthday favor to ask,
and it starts today.
Pls take a few minutes and go to our
Kindle e-book pages -- you can link to
all of them from our products page --
and browse around and read and rank
the reviews -- and post a review for
any of the books you've read -- and
share the pages on Facebook and other
social media. Help us make Dinosaur
Training go viral.
The links are all right here:
http://www.brookskubik.com/products.html
I'd like to see us push book sales thru
the roof this week -- and if we all work
together, it ought to be interesting.
Lessons from the Iron Mines
I took my last workout at age 57 last
night, and had a great time. The next
workout will be tomorrow -- and it will
be my first age 58 workout.
That got me thinking -- and I thought:
"Eveything worth knowing in life I learned
on a wrestling mat or from a barbell."
Or at least it seems that way.
So here are 10 lessons I learned in the
iron mines. See if you learned the same
lessons:
1. It's best to start young, but the important
thing is to start -- whatever your age.
2. If you fall off your bicycle, get right back
on it and start pedaling.
3. The hardest exercises are the most
productive ones.
4. It's not easy, and that's okay. In fact,
it's a good thing.
5. Make a plan and stick to it. Don't second
guess yourself into inertia.
6. Life is movement -- and the better the
movement, the better the life.
7. You build strength and muscle by what you
do, not by what you think about doing.
8. You can't buy strength and health. You
can only earn them.
9. The barbell doesn't lift itself.
10. If you enjoy art, practice the art of strength
training. If you enjoy science, practice the science
of strength training. The important thing is to
practice strength training.
And, for a special bonus, two more:
11. Squats are zen.
12. So are deadlifts, presses, pulls, and every
other exercise you do.
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 LOST ARTICLES are back. Go here to
grab them:
http://www.brookskubik.com/dinosaurtraining_archive.html
P.S. My other books and courses -- and links
to our e-books on Kindle -- and our Dinosaur
DVD's -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "When the iron
speaks, a wise man listens." - Brooks Kubik
***********************************************************************************
Happy Labor Day to the Dinosaurs!
Hail to the Dinosaurs!
It's Labor Day here in the USA, and
many Dinos are enjoying a well-
deserved day of rest.
Many are enjoying time with family
and friends -- and many are looking
forward to a sizzling steak fresh off
the grill or a big plate of slow-cooked
ribs.
But it's important to remember that
Labor Day originated as a holiday to
celebrate the working men and women
who helped build our country and to
make it great.
Men like my grandfathers.
Both of them immigrated to the USA
from Central Europe -- one from
Slovakia and the other from Romania.
Like so many others, they landed with
nothing, rolled up their sleeves, and
got to work.
They worked in the steel mills in Ohio --
and working in an old-fashioned mill
was one of the hardest, hottest,
heaviest jobs in the world.
They never complained. They worked in
the mills, and they built a new life for
themselves and their families.
They were thankful for the opportunity,
and they made the most of it.
That's why I think of them on Labor
Day.
I'll be hitting the iron in a different sort
of way later tonight. It will be a hard and
heavy workout. A hot one, too. The garage
isn't quite as hot as a blast furnace, but
it's hot enough.
And I have something special in mind.
I'm going to do an extra set for each of
grandfathers.
It will be a small way of saying THANK
YOU.
They're not here, but they'll know --
and I think they'll like it.
As always, thanks for reading, and have a
great day. If you train today, make it a good
one -- and do an extra set for someone who
deserves it.
Yours in strength,
Brooks Kubik
***********************************************************************************
It's Labor Day here in the USA, and
many Dinos are enjoying a well-
deserved day of rest.
Many are enjoying time with family
and friends -- and many are looking
forward to a sizzling steak fresh off
the grill or a big plate of slow-cooked
ribs.
But it's important to remember that
Labor Day originated as a holiday to
celebrate the working men and women
who helped build our country and to
make it great.
Men like my grandfathers.
Both of them immigrated to the USA
from Central Europe -- one from
Slovakia and the other from Romania.
Like so many others, they landed with
nothing, rolled up their sleeves, and
got to work.
They worked in the steel mills in Ohio --
and working in an old-fashioned mill
was one of the hardest, hottest,
heaviest jobs in the world.
They never complained. They worked in
the mills, and they built a new life for
themselves and their families.
They were thankful for the opportunity,
and they made the most of it.
That's why I think of them on Labor
Day.
I'll be hitting the iron in a different sort
of way later tonight. It will be a hard and
heavy workout. A hot one, too. The garage
isn't quite as hot as a blast furnace, but
it's hot enough.
And I have something special in mind.
I'm going to do an extra set for each of
grandfathers.
It will be a small way of saying THANK
YOU.
They're not here, but they'll know --
and I think they'll like it.
As always, thanks for reading, and have a
great day. If you train today, make it a good
one -- and do an extra set for someone who
deserves it.
Yours in strength,
Brooks Kubik
***********************************************************************************
The Massive, Gigantic, 40 Pound PR!
Hail to the Dinosaurs!
One quick note, and then we'll talk training.
1. The LOST Articles
From 1997 through 2002 I did a hard cover
monthly newsletter called The Dinosaur Files.
It has some of my best articles -- but they've
been out of print -- and LOST -- for a long
time.
Now, I'm bringing them back in a new series
of books.
This is a great chance for anyone who missed
them the first time around -- or who had them
once but misplaced them over the years.
Go here for details or to order the hard copy
of book 1 in the new series:
http://www.brookskubik.com/dinosaurtraining_archive.html
We'll be releasing the new series in both hard
copy and Kindle e-book format. I'll send the
link to the Kindle e-book as soon as it's available
on Kindle -- which should be on Mon or Tues.
BTW, the hard copy book is printed and we mailed
them out yesterday to everyone who had pre-
ordered.
2. The Massive, Gigantic 40 Pound PR
I'm going to step on toes in this one, so if you
have tender feet put on your steel-toed shoes.
Over the past year, I've been noticing something
new on Facebook, YouTube. and other social media.
It's a video clip showing a relative beginner setting
"a new PR" by lifting 20, 30, or even 40 pounds
more than ever before.
You usually see it in the squat or the deadlift --
mostly the deadlift.
It's usually posted by a coach or a trainer, and it
includes a tag line suggesting that a 40 pound PR
is awesome and it's all due to great coaching.
Or, you see someone who posts a 40 pound PR in
a lift -- usually the deadlift -- and they say
something like:
"Hadn't done these for awhile, and wanted to
test my strength."
And hey, I've been there. I've done it. I just did
it before social media.
I remember one time when I was doing bent arm
pullovers in the high school weight room. I was
either a freshman or a sophomore at the time.
I weighed around 140 pounds, and I was trying
to do a bent arm pullover with 185 pounds.
Note to anyone who wants to try this -- DON'T.
It's not a very good exercise, and it can tear the
heck out of your shoulder. But back then, I didn't
know any better.
The Nautilus pullover torso machine was all
the rage, and if you didn't have access to
one of the machines, you were supposed to
use the bent arm pullover in its place.
Bad, bad advice -- but we had lots of bad
training advice back then. It was hard to
sort it out. We didn't know any better.
And speaking of not knowing any better, my
previous best in the exercise was 165 x 6. So
I was trying for a new PR by 20 pounds.
Anyhow, I tried 185 -- which would have been a
new PR -- and I couldn't budge it.
I pulled and pulled until I was red in the face
and nothing happened.
As in, nada. Zilch. Zippo.
N.o.t.h.i.n.g.
The bar didn't even break off the floor.
The wrestling coach walked by and saw me
struggling, and laughed and said to take some
weight off the bar.
That made me mad.
So I ADDED weight.
Twenty pounds.
Pushing it up to 205.
Forty pounds more than ever before.
I laid back down on the bench and got into
posiiton and pulled with all my might -- and the
bar came flying up -- and I did SIX reps!
The coach couldn't believe it.
But here's the thing.
I don't remember ever doing any more than
that. And I don't remember doing it on a
regular basis.
It wasn't real progress, it wasn't a real PR, and
it wasn't sustainable.
It was just a big jump when I was learning how
to do the exercise.
And I'm darn lucky I didn't kill myself doing
it -- or ruin my wrestling career by pulling a
shoulder out of joint.
And yes, if we had had I-phones and selfie
sticks and the Interwebs back then, I would
have filmed the set and posted it on social
media and loudly proclaimed:
"I hit a 40 pound PR -- look and see!"
When I look back on it, all I can do is shake
my head at my own foolishness.
It would have been much better off to have
slowed things down. I should have followed
a simple progression system. I should have
aimed for 2 1/2 pound gains. I should have
made it a series of little steps -- not a giant,
impossible leap of iron.
And that's what everybody should do -- on
every exercise.
Little steps.
Small gains.
Systematic progression.
There's no such thing as a 40 pound PR. If you
jump up in weight by 40 pounds, it's because
you're a beginner -- or you're coming back
after a long layoff -- or you're an experienced
trainee learning a new exercise.
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 sensible, slow cooking progression
systems in Dinosaur Training Secrets, Vol. 3:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to all of my e-books on Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Adding one pound
to the bar 100 times is better than adding 40
pounds to the bar one time." -- Brooks Kubik
***********************************************************************************
One quick note, and then we'll talk training.
1. The LOST Articles
From 1997 through 2002 I did a hard cover
monthly newsletter called The Dinosaur Files.
It has some of my best articles -- but they've
been out of print -- and LOST -- for a long
time.
Now, I'm bringing them back in a new series
of books.
This is a great chance for anyone who missed
them the first time around -- or who had them
once but misplaced them over the years.
Go here for details or to order the hard copy
of book 1 in the new series:
http://www.brookskubik.com/dinosaurtraining_archive.html
We'll be releasing the new series in both hard
copy and Kindle e-book format. I'll send the
link to the Kindle e-book as soon as it's available
on Kindle -- which should be on Mon or Tues.
BTW, the hard copy book is printed and we mailed
them out yesterday to everyone who had pre-
ordered.
2. The Massive, Gigantic 40 Pound PR
I'm going to step on toes in this one, so if you
have tender feet put on your steel-toed shoes.
Over the past year, I've been noticing something
new on Facebook, YouTube. and other social media.
It's a video clip showing a relative beginner setting
"a new PR" by lifting 20, 30, or even 40 pounds
more than ever before.
You usually see it in the squat or the deadlift --
mostly the deadlift.
It's usually posted by a coach or a trainer, and it
includes a tag line suggesting that a 40 pound PR
is awesome and it's all due to great coaching.
Or, you see someone who posts a 40 pound PR in
a lift -- usually the deadlift -- and they say
something like:
"Hadn't done these for awhile, and wanted to
test my strength."
And hey, I've been there. I've done it. I just did
it before social media.
I remember one time when I was doing bent arm
pullovers in the high school weight room. I was
either a freshman or a sophomore at the time.
I weighed around 140 pounds, and I was trying
to do a bent arm pullover with 185 pounds.
Note to anyone who wants to try this -- DON'T.
It's not a very good exercise, and it can tear the
heck out of your shoulder. But back then, I didn't
know any better.
The Nautilus pullover torso machine was all
the rage, and if you didn't have access to
one of the machines, you were supposed to
use the bent arm pullover in its place.
Bad, bad advice -- but we had lots of bad
training advice back then. It was hard to
sort it out. We didn't know any better.
And speaking of not knowing any better, my
previous best in the exercise was 165 x 6. So
I was trying for a new PR by 20 pounds.
Anyhow, I tried 185 -- which would have been a
new PR -- and I couldn't budge it.
I pulled and pulled until I was red in the face
and nothing happened.
As in, nada. Zilch. Zippo.
N.o.t.h.i.n.g.
The bar didn't even break off the floor.
The wrestling coach walked by and saw me
struggling, and laughed and said to take some
weight off the bar.
That made me mad.
So I ADDED weight.
Twenty pounds.
Pushing it up to 205.
Forty pounds more than ever before.
I laid back down on the bench and got into
posiiton and pulled with all my might -- and the
bar came flying up -- and I did SIX reps!
The coach couldn't believe it.
But here's the thing.
I don't remember ever doing any more than
that. And I don't remember doing it on a
regular basis.
It wasn't real progress, it wasn't a real PR, and
it wasn't sustainable.
It was just a big jump when I was learning how
to do the exercise.
And I'm darn lucky I didn't kill myself doing
it -- or ruin my wrestling career by pulling a
shoulder out of joint.
And yes, if we had had I-phones and selfie
sticks and the Interwebs back then, I would
have filmed the set and posted it on social
media and loudly proclaimed:
"I hit a 40 pound PR -- look and see!"
When I look back on it, all I can do is shake
my head at my own foolishness.
It would have been much better off to have
slowed things down. I should have followed
a simple progression system. I should have
aimed for 2 1/2 pound gains. I should have
made it a series of little steps -- not a giant,
impossible leap of iron.
And that's what everybody should do -- on
every exercise.
Little steps.
Small gains.
Systematic progression.
There's no such thing as a 40 pound PR. If you
jump up in weight by 40 pounds, it's because
you're a beginner -- or you're coming back
after a long layoff -- or you're an experienced
trainee learning a new exercise.
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 sensible, slow cooking progression
systems in Dinosaur Training Secrets, Vol. 3:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to all of my e-books on Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Adding one pound
to the bar 100 times is better than adding 40
pounds to the bar one time." -- Brooks Kubik
***********************************************************************************
Seven Rules for Great Workouts and Great Gains!
Hail to the Dinosaurs!
Let me give you a quick heads up on The
LOST Articles -- and then we'll talk training.
The LOST Articles
Many of my best articles appeared in the
original hard copy Dinosaur Files monthly
newsletter that I published back in 1997
thru 2001.
They've been out of print for many years --
but now I'm bringing them back in a great
new series of books.
Go here for details or to order the hard copy
edition of book 1 in the series:
http://www.brookskubik.com/dinosaurtraining_archive.html
The Kindle e-book edition will be ready in a
couple of days. I'll send a link to the Kindle
page as soon as the book is released.
BTW -- the hard copy edition is printed, and
we'll be mailing it out today and tomorrow to
everyone who reserved a copy -- and everyone
who goes ahead and orders the little monster
today!
Seven Rules for Great Workouts and Great
Gains
Yesterday I shared some of the many different
ways that your fellow Dinos like to train.
Today I'm going to share seven rules for great
workouts and great gains that apply to all of us,
no matter how we train or what equipment we
use.
1. Set a long term goal.
Goals motivate you, and inspire you to train
harder and more productively.
Don't just "train." Train with a mission.
2. Break your long term goal into a series of
short term goals.
Short term goals give you many small victories
as you work toward your long term goal -- and
the small victories keep you motivated and
enthusiastic.
3. Always show up.
In other words, don't miss a training session.
Make your workouts a regular part of your
life.
If you HAVE to miss a workout -- and in the
real world, that happens to all of us -- make
it up and stay on course.
4. Use a simple but systematic progression
system.
A progression system helps you keep taking
the small steps forward that will allow you to
hit those short term goals.
See Dinosaur Training Secrets, Vol. 3. for a
smorgasboard of old-school progression
systems for steady gains in strength,
muscle and might.
5. Focus on small steps.
Slow but steady gains are the way to achieve
seemingly superhuman results.
6. Don't second-guess yourself.
The famous frontiersman, Davy Crockett,
said it very well:
"Be sure you're right -- then go ahead!"
In other words, make a plan, and stick to
it - and don't let the Interweb silliness and
the social media chatter get you off track.
7. Concentrate!
Always train with pinpoint focus and total
concentration. Use the power of your mind
to unleash the true potential of your body.
Make no mistake about it. Learning to tap
into the power of your mind and spirit is
CRITICAL to your training.
It's the true secret of championship training
and championship performance.
See Dinosaur Training: Lost Secrets of
Strength and Development and Dinosaur
Bodyweight Training for more details about
the mental side of strength training:
http://www.brookskubik.com/dinosaur_training.html
http://www.brookskubik.com/dinosaur_bodyweight.html
So there you have it -- seven rules for great
workouts and great gains!
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
Training Secrets, Vol. 3, in your choice of
hard-copy or Kindle e-book:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to all of my e-books on Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Set a goal, and
work steadily and progressively to achieve it."
-- Brooks Kubik
***********************************************************************************
Let me give you a quick heads up on The
LOST Articles -- and then we'll talk training.
The LOST Articles
Many of my best articles appeared in the
original hard copy Dinosaur Files monthly
newsletter that I published back in 1997
thru 2001.
They've been out of print for many years --
but now I'm bringing them back in a great
new series of books.
Go here for details or to order the hard copy
edition of book 1 in the series:
http://www.brookskubik.com/dinosaurtraining_archive.html
The Kindle e-book edition will be ready in a
couple of days. I'll send a link to the Kindle
page as soon as the book is released.
BTW -- the hard copy edition is printed, and
we'll be mailing it out today and tomorrow to
everyone who reserved a copy -- and everyone
who goes ahead and orders the little monster
today!
Seven Rules for Great Workouts and Great
Gains
Yesterday I shared some of the many different
ways that your fellow Dinos like to train.
Today I'm going to share seven rules for great
workouts and great gains that apply to all of us,
no matter how we train or what equipment we
use.
1. Set a long term goal.
Goals motivate you, and inspire you to train
harder and more productively.
Don't just "train." Train with a mission.
2. Break your long term goal into a series of
short term goals.
Short term goals give you many small victories
as you work toward your long term goal -- and
the small victories keep you motivated and
enthusiastic.
3. Always show up.
In other words, don't miss a training session.
Make your workouts a regular part of your
life.
If you HAVE to miss a workout -- and in the
real world, that happens to all of us -- make
it up and stay on course.
4. Use a simple but systematic progression
system.
A progression system helps you keep taking
the small steps forward that will allow you to
hit those short term goals.
See Dinosaur Training Secrets, Vol. 3. for a
smorgasboard of old-school progression
systems for steady gains in strength,
muscle and might.
5. Focus on small steps.
Slow but steady gains are the way to achieve
seemingly superhuman results.
6. Don't second-guess yourself.
The famous frontiersman, Davy Crockett,
said it very well:
"Be sure you're right -- then go ahead!"
In other words, make a plan, and stick to
it - and don't let the Interweb silliness and
the social media chatter get you off track.
7. Concentrate!
Always train with pinpoint focus and total
concentration. Use the power of your mind
to unleash the true potential of your body.
Make no mistake about it. Learning to tap
into the power of your mind and spirit is
CRITICAL to your training.
It's the true secret of championship training
and championship performance.
See Dinosaur Training: Lost Secrets of
Strength and Development and Dinosaur
Bodyweight Training for more details about
the mental side of strength training:
http://www.brookskubik.com/dinosaur_training.html
http://www.brookskubik.com/dinosaur_bodyweight.html
So there you have it -- seven rules for great
workouts and great gains!
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
Training Secrets, Vol. 3, in your choice of
hard-copy or Kindle e-book:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to all of my e-books on Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Set a goal, and
work steadily and progressively to achieve it."
-- Brooks Kubik
***********************************************************************************
The Best Kind of Strength Training
Hail to the Dinosaurs!
Two quick notes, and then we'll talk training:
1. Physical Culture Radio.
It's Thursday, and that means I'll be on Physical
Culture Radio with Carl Lanore -- live at 12:00
EST today.
If you miss the live show, listen to the download
at your convenience.
Physical Culture Radio is part of the SuperHuman
Radio Network:
http://superhumanradio.com/
2. The LOST Articles.
From 1997 through 2002 I did a hard cover
monthly newsletter -- really a small magazine --
called The Dinosaur Files. It has some of my best
articles -- but they've been out of print -- and
LOST -- for a long time.
Now, I'm bringing them back in a new series
of books.
This is a great chance for anyone who missed
them the first time around.
Go here for details or to order the hard copy
of book 1 in the new series:
http://www.brookskubik.com/dinosaurtraining_archive.html
We'll be releasing the new series in both hard
copy and Kindle e-book format. I'll send the
link to the Kindle e-book as soon as it's available
on Kindle -- which will be very soon.
3. The Best Kind of Strength Training.
In the past week, I've received emails from
Dinos around the world who were having
great workouts and getting terrific results
from their training.
And here's the interesting thing.
They were all doing different types of
training.
One was doing heavy partials in the power
rack.
Another was training for a powerlifting
contest.
One was doing strongman style training,
and looking to enter a strongmen contest
in the near future.
One was doing Olympic weightlifting.
Another was doing an all-bodyweight
program.
Still another was doing a combination of
barbell, dumbbell and bodyweight work.
One was specializing in kettlebell training --
another was doing barbells, kettlebells and
cables -- and yet another was combining
weight training and yoga.
One Dino was doing muscle control (using
the old Maxick course), dumbbells and
cables -- along with some bodyweight
work.
And one of the older Dinos was hitting it
in his garage gym, using an old York barbell,
and following the same York training courses
he used more than 50 years ago when he first
began to train.
Some were doing 5 x 5, some were doing
singles, and some did pyramids.
Some trained three times per week, some
two, and one trained once every three to five
days.
Some did strength work and cardio, others
did strength work only, and some did both
but on different days.
Who was getting the best workout?
I don't know. They were all having great fun,
and they all reported great results.
Whose training program was best?
Once again, I don't know. It seems as if all
of the programs were pretty good.
I think that's the answer to the question.
What's the best kind of strength training?
There isn't one.
There are many.
Pick what you enjoy the most -- and work
on it hard -- and stick to your program like
gorilla glue -- and you'll do just fine!
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. Old-school dumbbell training and old-
school bodyweight training can give you a
terrific workout all by themselves -- or you
can combine them with other training tools
for a super-effective head to toe workout:
Dinosaur Dumbbell Training (book)
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
The Lost Art of Dumbbell Training (DVD)
http://brookskubik.com/dinosaur_dvds.html
Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to all of my e-books on Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "It's what you do,
but it's also how you do it, that counts." -- Brooks
Kubik
***********************************************************************************
Two quick notes, and then we'll talk training:
1. Physical Culture Radio.
It's Thursday, and that means I'll be on Physical
Culture Radio with Carl Lanore -- live at 12:00
EST today.
If you miss the live show, listen to the download
at your convenience.
Physical Culture Radio is part of the SuperHuman
Radio Network:
http://superhumanradio.com/
2. The LOST Articles.
From 1997 through 2002 I did a hard cover
monthly newsletter -- really a small magazine --
called The Dinosaur Files. It has some of my best
articles -- but they've been out of print -- and
LOST -- for a long time.
Now, I'm bringing them back in a new series
of books.
This is a great chance for anyone who missed
them the first time around.
Go here for details or to order the hard copy
of book 1 in the new series:
http://www.brookskubik.com/dinosaurtraining_archive.html
We'll be releasing the new series in both hard
copy and Kindle e-book format. I'll send the
link to the Kindle e-book as soon as it's available
on Kindle -- which will be very soon.
3. The Best Kind of Strength Training.
In the past week, I've received emails from
Dinos around the world who were having
great workouts and getting terrific results
from their training.
And here's the interesting thing.
They were all doing different types of
training.
One was doing heavy partials in the power
rack.
Another was training for a powerlifting
contest.
One was doing strongman style training,
and looking to enter a strongmen contest
in the near future.
One was doing Olympic weightlifting.
Another was doing an all-bodyweight
program.
Still another was doing a combination of
barbell, dumbbell and bodyweight work.
One was specializing in kettlebell training --
another was doing barbells, kettlebells and
cables -- and yet another was combining
weight training and yoga.
One Dino was doing muscle control (using
the old Maxick course), dumbbells and
cables -- along with some bodyweight
work.
And one of the older Dinos was hitting it
in his garage gym, using an old York barbell,
and following the same York training courses
he used more than 50 years ago when he first
began to train.
Some were doing 5 x 5, some were doing
singles, and some did pyramids.
Some trained three times per week, some
two, and one trained once every three to five
days.
Some did strength work and cardio, others
did strength work only, and some did both
but on different days.
Who was getting the best workout?
I don't know. They were all having great fun,
and they all reported great results.
Whose training program was best?
Once again, I don't know. It seems as if all
of the programs were pretty good.
I think that's the answer to the question.
What's the best kind of strength training?
There isn't one.
There are many.
Pick what you enjoy the most -- and work
on it hard -- and stick to your program like
gorilla glue -- and you'll do just fine!
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. Old-school dumbbell training and old-
school bodyweight training can give you a
terrific workout all by themselves -- or you
can combine them with other training tools
for a super-effective head to toe workout:
Dinosaur Dumbbell Training (book)
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
The Lost Art of Dumbbell Training (DVD)
http://brookskubik.com/dinosaur_dvds.html
Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to all of my e-books on Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "It's what you do,
but it's also how you do it, that counts." -- Brooks
Kubik
***********************************************************************************
"The Kid Is Back!"
Hail to the Dinosaurs!
Three quick notes and then we'll talk training.
1. The Dinosaur Training Strength Archive
This is a brand new series of books featuring
the very best of my articles from the original
Dinosaur Files hard copy newsletter that I
published back in 1997 thru 2002.
For details, or to order the hard copy edition
of book 1 in the new series, go here:
http://www.brookskubik.com/dinosaurtraining_archive.html
The new series will be available in both hard
copy and Kindle e-book. I'll send the link for
the e-book edition as soon as its available on
Kindle -- which won't be long!
2. Shirts, Hoodies and Sweatshirts
We're clearing them out and we won't be
restocking for awhile. If you want one, shoot
me an email and check to see if we have your
size in stock before placing an order. Do it NOW,
because we have just a few left -- and we're
already out of some sizes and colors.
3. The September Dinosaur Files Quarterly
Is coming soon, and it's a great issue! You're
going to love it. I'm finishing it up, and as soon
as it's ready, I'll send the link to the order
page. The little monster will be available in
your choice of hard copy or Kindle e-book.
4. "The Kid Is Back!"
One of our 68-year old Dinos who's been lifting
for pretty much his entire life sent in a report
of his most recent workout.
It's pretty inspiring -- and it's a good workout --
so I thought I'd share it with you.
He had missed his workout the night before, so
he got up early so he could train before going to
work.
Whacked the alarm clock, rolled out of bed, and
put on his sweats and his shoes.
Went to the gym -- meaning his basement or his
barn or his garage, I'm not sure which -- and
got going.
He felt a little stiff, so he did an extra long warm-
up. He did something I like to do -- one very light
set of one exercise for each major muscle group.
It's a good way to get the blood flowing before
you load up the bar for the heavier stuff.
By now, he was starting to feel pretty good.
For the actual workout, he focused on one
exercise: the clean and press.
Started light and did an easy 10 reps.
Gradually added weight and dropped the reps.
Worked down to 5's -- then 2's -- and finished up
with three singles.
He did a total of 16 sets.
And that was it.
When he was finished, he unloaded the barbell,
out it away, turned out the light, and went into
the house to get ready for work.
He felt like a million dollars.
"You look good," said his wife.
"I feel good," he said. "The kid is back!"
And that, my friends, is why we train -- and why
we keep on 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. Here are some great books and courses for
cellar dwellers and garage gorillas -- and for anyone
interested in real world, result-producing workouts:
a. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
b. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
c. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
d. The Dinosaur Training Military Press and
Shoulder Power Course
http://www.brookskubik.com/militarypress_course.html
e. Dinosaur Dumbbell Training
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 2. My other books and courses -- and
links to all of my e-books on Kindle -- are
right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "A good workout
makes you feel great, and a great workout
makes you feel even better." -- Brooks Kubik
***********************************************************************************
Three quick notes and then we'll talk training.
1. The Dinosaur Training Strength Archive
This is a brand new series of books featuring
the very best of my articles from the original
Dinosaur Files hard copy newsletter that I
published back in 1997 thru 2002.
For details, or to order the hard copy edition
of book 1 in the new series, go here:
http://www.brookskubik.com/dinosaurtraining_archive.html
The new series will be available in both hard
copy and Kindle e-book. I'll send the link for
the e-book edition as soon as its available on
Kindle -- which won't be long!
2. Shirts, Hoodies and Sweatshirts
We're clearing them out and we won't be
restocking for awhile. If you want one, shoot
me an email and check to see if we have your
size in stock before placing an order. Do it NOW,
because we have just a few left -- and we're
already out of some sizes and colors.
3. The September Dinosaur Files Quarterly
Is coming soon, and it's a great issue! You're
going to love it. I'm finishing it up, and as soon
as it's ready, I'll send the link to the order
page. The little monster will be available in
your choice of hard copy or Kindle e-book.
4. "The Kid Is Back!"
One of our 68-year old Dinos who's been lifting
for pretty much his entire life sent in a report
of his most recent workout.
It's pretty inspiring -- and it's a good workout --
so I thought I'd share it with you.
He had missed his workout the night before, so
he got up early so he could train before going to
work.
Whacked the alarm clock, rolled out of bed, and
put on his sweats and his shoes.
Went to the gym -- meaning his basement or his
barn or his garage, I'm not sure which -- and
got going.
He felt a little stiff, so he did an extra long warm-
up. He did something I like to do -- one very light
set of one exercise for each major muscle group.
It's a good way to get the blood flowing before
you load up the bar for the heavier stuff.
By now, he was starting to feel pretty good.
For the actual workout, he focused on one
exercise: the clean and press.
Started light and did an easy 10 reps.
Gradually added weight and dropped the reps.
Worked down to 5's -- then 2's -- and finished up
with three singles.
He did a total of 16 sets.
And that was it.
When he was finished, he unloaded the barbell,
out it away, turned out the light, and went into
the house to get ready for work.
He felt like a million dollars.
"You look good," said his wife.
"I feel good," he said. "The kid is back!"
And that, my friends, is why we train -- and why
we keep on 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. Here are some great books and courses for
cellar dwellers and garage gorillas -- and for anyone
interested in real world, result-producing workouts:
a. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
b. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
c. Chalk and Sweat
http://www.brookskubik.com/chalk_and_sweat.html
d. The Dinosaur Training Military Press and
Shoulder Power Course
http://www.brookskubik.com/militarypress_course.html
e. Dinosaur Dumbbell Training
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 2. My other books and courses -- and
links to all of my e-books on Kindle -- are
right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "A good workout
makes you feel great, and a great workout
makes you feel even better." -- Brooks Kubik
***********************************************************************************
The Head to Toe and Everything In-Between Workout
Hail to the Dinosaurs!
Two quick notes and then we'll talk training.
1. Shirts, Hoodies and Sweatshirts
We are almost out of all sizes and are going
to discontinue them. If you want one, send
me an email and see if we have it in stock
before placing an order. But do it NOW --
it's first come, first served, with very
limited supplies.
2. The Dinosaur Training Strength Archive
You've been asking for this for a very long
time. If you missed the big announcement,
go here for details. It's a great opportiunity
to grab my LOST ARTICLES:
http://www.brookskubik.com/dinosaurtraining_archive.html
If you want the hard copy edition of the first
book in the series, reserve it now. The e-book
edition will be ready soon. I'll send a link as
soon as the e-book is available on Kindle.
3. The Head to Toe and Everything in-Between
Workout
In the Olympic Games, the winner of the
decathalon also gets the unofficial title of
World's Greatest Athlete.
That's because the decathalon consists of 10
different events.
To win it, you have to be good a sprinting,
jumping, distance running and throwing.
I once worked with a guy who was one of the
top-ranked decathaletes in the United States.
I guess that made him one of the best
athletes in the United States.
This was back in the mid to late 1970's. I
was a sophomore or junior in college. So
we're going back a long way.
Back then, weight training for athletes was in
its infancy. A lot of coaches were still dubious
about it. The Universal Gym machines and the
Exergenie devices were still big, and Nautilus
machines were the dominant force in the
industry.
The books and articles that covered weight
training for athletes tended to break any
athletic movement into a series of movements
and then assign an exercise that worked the
primary muscles involved in the movement.
Thus, a discus thrower might be told to do
dumbbell flies, and a shot putter was told
to do incline presses.
A high jumper was told to do one legged
raises with an iron boot on his lead foot.
A sprinter was told to do sprinting motions
with dumbbells in his hands.
A boxer was told to do punching movements
with dumbbells in his hands.
Swimmers used pulley weights and dumbbells
to mimic swimming motions.
And so on. The idea was to make your strength
training "sport specific".
Of course, my co-worker competed in 10
different events. So his coaches gave him
a bunch of different exercises designed to
work the major muscles involved in each
event.
He had hundreds of exercises to do -- as
well as 10 different events to practice.
It was the true head to toe and everything
in-between workout.
Here's the problem.
It wasn't that effective.
By training on so many different exercises, he
never became truly strong in any single
movement.
He would have done much better focusing on
a much smaller number of movements and
working them hard, heavy and progressively.
If his coaches had asked him to focus on power
cleans, power snatches, squats, front squats,
presses, push presses, and pull-ups (along with
some gut, grip and neck work), he would been
much stronger and more powerful.
In fact, he would have done better on nothing
but power cleans, push presses and squats or
front squats.
Of course, I did pretty much the same thing
that he did. I did too many different exercises.
We all did back then.
Today, there are more exercise options than ever
before. But there are still a small number of
truly productive exercises.
You can't do everything, and you shouldn't try.
Focus on the very best exercises. That's the
key to strength, muscle and might.
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 about effective, real world strength
training and muscle building, grab the book that
started the Dinosaur Revolution:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "To be the best,
focus on the best exercises." -- Brooks Kubik
***********************************************************************************
Two quick notes and then we'll talk training.
1. Shirts, Hoodies and Sweatshirts
We are almost out of all sizes and are going
to discontinue them. If you want one, send
me an email and see if we have it in stock
before placing an order. But do it NOW --
it's first come, first served, with very
limited supplies.
2. The Dinosaur Training Strength Archive
You've been asking for this for a very long
time. If you missed the big announcement,
go here for details. It's a great opportiunity
to grab my LOST ARTICLES:
http://www.brookskubik.com/dinosaurtraining_archive.html
If you want the hard copy edition of the first
book in the series, reserve it now. The e-book
edition will be ready soon. I'll send a link as
soon as the e-book is available on Kindle.
3. The Head to Toe and Everything in-Between
Workout
In the Olympic Games, the winner of the
decathalon also gets the unofficial title of
World's Greatest Athlete.
That's because the decathalon consists of 10
different events.
To win it, you have to be good a sprinting,
jumping, distance running and throwing.
I once worked with a guy who was one of the
top-ranked decathaletes in the United States.
I guess that made him one of the best
athletes in the United States.
This was back in the mid to late 1970's. I
was a sophomore or junior in college. So
we're going back a long way.
Back then, weight training for athletes was in
its infancy. A lot of coaches were still dubious
about it. The Universal Gym machines and the
Exergenie devices were still big, and Nautilus
machines were the dominant force in the
industry.
The books and articles that covered weight
training for athletes tended to break any
athletic movement into a series of movements
and then assign an exercise that worked the
primary muscles involved in the movement.
Thus, a discus thrower might be told to do
dumbbell flies, and a shot putter was told
to do incline presses.
A high jumper was told to do one legged
raises with an iron boot on his lead foot.
A sprinter was told to do sprinting motions
with dumbbells in his hands.
A boxer was told to do punching movements
with dumbbells in his hands.
Swimmers used pulley weights and dumbbells
to mimic swimming motions.
And so on. The idea was to make your strength
training "sport specific".
Of course, my co-worker competed in 10
different events. So his coaches gave him
a bunch of different exercises designed to
work the major muscles involved in each
event.
He had hundreds of exercises to do -- as
well as 10 different events to practice.
It was the true head to toe and everything
in-between workout.
Here's the problem.
It wasn't that effective.
By training on so many different exercises, he
never became truly strong in any single
movement.
He would have done much better focusing on
a much smaller number of movements and
working them hard, heavy and progressively.
If his coaches had asked him to focus on power
cleans, power snatches, squats, front squats,
presses, push presses, and pull-ups (along with
some gut, grip and neck work), he would been
much stronger and more powerful.
In fact, he would have done better on nothing
but power cleans, push presses and squats or
front squats.
Of course, I did pretty much the same thing
that he did. I did too many different exercises.
We all did back then.
Today, there are more exercise options than ever
before. But there are still a small number of
truly productive exercises.
You can't do everything, and you shouldn't try.
Focus on the very best exercises. That's the
key to strength, muscle and might.
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 about effective, real world strength
training and muscle building, grab the book that
started the Dinosaur Revolution:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "To be the best,
focus on the best exercises." -- Brooks Kubik
***********************************************************************************
Subscribe to:
Posts (Atom)