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Dinosaur Training_ Dinosaur Exercises

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Dinosaur Exercises
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Page 1: Dinosaur Training_ Dinosaur Exercises

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Dinosaur Training

The "Gotta Do It All" GuyHail to the Dinosaurs!

Not long ago, I wrote about the ProgramHopper. The Program Hopper jumps from workout to workout and never sticks to anything long enough to get good results.

The Program Hopper is first cousin to theGotta Do It All Guy.

The Gotta Do It All Guy is always worried that's he's missing out on somethingimportant. So he tries to include everythingunder the sun in his workouts -- just to besure he does everything he needs to do.

In the old days, the muscle mags catered to the Gotta Do It All Guy by teaching usthat we needed to bomb, blast and blitzour muscles from every possible angle in order to build maximum strength and muscle mass.

That's why you had guys training theirchest (for example) with bench presses, incline presses, flat bench flies, inclineflies, decline flies, cable cross-overs, dumbbell pullovers, dips, one-arm cable cross-overs, and who knows what else.

You needed to work upper pec, lower pec, inner pec, the outer pec line, thelower pec line, the pec-delt tie in, thedeep fibers, the fast-twitch fibers, the slow-twitch fibers, the rib cage, theintercostals, the serratus, and allthe muscle fibers in-between.

If you didn't hit everything exactly right,your chest would fall off, or explode, orthe judges at the Mr. America contest would laugh at you, or you'd "lose your girl on the beach to a guy who didpec pumps" (which someone actuallywarned us about in an article I read when I was a kid).

The problem is this: if you try to do everything, you end up not doing anything very well.

The guys who tried the "every exerciseunder the sun" workouts never got very

About Me

Brooks Kubik

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Showing posts with label dinosaur exercises. Show all posts

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much in the way of results.

The guys who built the most muscle --and the most strength and power -- werethe guys who worked hard on a limited number of productive and effectiveexercises.

And that's one of the secrets of strengthtraining and muscle building.

Don't spread yourself thin by training todo everything.

Instead, focus on a small number of exercises. Hit them hard. Train with deep concentration and total focus. Make every rep count.

Don't be the "Gotta Do It All Guy."

Be the "Gotta Do It Right Guy."

And the "Gotta Do the BEST ExercisesGuy."

Which will make you the "Got Some Great Results Guy."

As always, thanks for reading and have a great day. If you train today, make ita good one!

Yours in strength,

Brooks Kubik

P.S. Dinosaur Training Secrets, Vol. 1, 2and 3, will get you started on the road tosane, sensible, productive and effective strength training and muscle-building:

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

http://www.brookskubik.com/dinosaur_secrets_02.html

http://www.brookskubik.com/dinosaur_secrets_03.html

If you prefer Kindle e-books, all three courses are available at the Amazon Kindle store. Followthe links on our products page to get there:

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

P.S. 2. Thought for the Day: "Simple is best because simple is hardest." -- Brooks Kubik

*********************************************************************************** Posted by Brooks Kubik at 11:01 AMLabels: abbreviated training, abbreviated workouts, back to the basics, basic exercises,dinosaur exercises, quality training

What's Your Favorite Exercise -- and Why?

Hail to the Dinosaurs!

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I thought I'd start the day with a questionfor the Dinos.

Send in your answer, and I'll share the results with the Dino Nation.

Here's the question:

What's your favorite exercise -- and why?

And while you're thinking about it, I'llshare my answer.

1. My favorite exercise has changed over the years. Of course, that's to be expected, since I've been training for almost half acentury.

2. I've always enjoyed virtually every exercise I've ever done, so at any point in time I've had a number of favorite exercises.

3. In picking a favorite exercise, I lookat how much I enjoy performing the movement -- and also at how it makesme feel immediately after I finish -- aswell as how it makes me feel later inthe day and the next day.

4. And, of course, I look at the resultsthe exercise gives me.

5. It's hard to pick just ONE favorite exercise.

6. Past favorites have included bottom position squats and bottom position bench presses -- as well as seated presses on an 80 degree incline bench, which I also performed bottom posiiton style.

a. These were probably the best strengthand muscle mass movements I ever did.

7. One hand barbell snatches were a favorite once.

8. So was the barbell clean and press.

9. And the one-hand dumbbell swing.

10. Ditto for some of the advanced pull-up variations in Dinosaur Bodyweight Training.

11. Along with handstand push-ups and someof the other push-ups covered in DBT.

a. And the one-hand barbell deadlift.

b. The farmer's walk.

c. Sandbag and barrel lifting.

d. Heavy partials in the power rack.

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e. The seated press behind neck.

f. Heavy barbell curls.

g. The Trap Bar deadlift.

g. And the list, as they say, goes on and on.

12. My current favorites are snatches, cleanand jerks, high pulls, and front squats.

a. I love the feel of these movements.

b. And I love how I feel when I finish ahard workout built around these exercises.

c. And I love the way they make me feel --as in, strong, healthy and energized.

And my favorite is -- I honestly don't know.Probably one of the four movements Icurrently do -- or all of them.

That's not a definitive answer, but it's the best I can do. And it may very well change over time.

But in any case, let me know what YOUR favorite exercise is. So give it some thought, and fire in an email.

As always, thanks for reading and havea great day. If you train today, make it agood one.

Yours in strength,

Brooks Kubik

P.S. You'll find some terrific exercises in Dinosaur Dumbbell Training and in DinosaurBodyweight Training. Who knows -- they might end up being your new favorites!

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

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

P.S. 2. My other books and courses are righthere at Dino Headquarters -- along with myDinosaur Training DVD's and links to my e-books on Kindle:

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

P.S. 3. Thought for the Day: "Exercises arelike friends -- you should choose them wisely."--Brooks Kubik

***********************************************************************************Posted by Brooks Kubik at 7:35 AMLabels: bodyweight exercises, dinosaur bodyweight training, dinosaur dumbbell training,dinosaur exercises, dumbbell exercises, power rack training

Exercises for Great Backs -- And Some Advicethat Helped Save My Life!

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Hail to the Dinosaurs!

The July 1970 issue of Peary Rader's IronManmagazine had a ton of great articles -- including "Exercises for Great Backs" byBradley J. Steiner.

It was part of Steiner's famous four-partseries on "The Essential Exercises" -- and it was a real eye-opener for a 12-year oldkid named Brooks Kubik.

Steiner was 100% old-school in his exercisechoices -- and his recomendations were VERYdifferent than what most people were doingor advocating.

But, of course, his ideas worked. In fact, they worked GREAT!

I read that article over and over until Ialmost memorized it. To this day, 45 yearslater, I can still tell you every exercise thatSteiner suggested -- and I can tell you someexercises that he decided were only second-best -- and some of the exercises on the "do"and "don't do" list will surprise you.

In addition, Steiner suggested one exercise that just might save your life someday. It'san exercise for the neck -- and back then,very few Iron Game authors bothered tomention neck training, much less teach their readers how to do it safely andeffectively.

In fact, many authors of the day toldtheir readers NOT to train the neck --because a small neck would make their arms and shoulders look bigger!!!

I thought it over and decided that the"small neck is good" argument was avery large barrel of hog-wash. So Iignored it.

I followed Steiner's advice, and I trainedmy neck hard. And seven years later, I was in a horrendous auto accident -- a head on collision with me driving a Pinto station wagon and the other guy driving a Thunderbird.

For the record, a Pinto station wagon was a very bad vehicle to be drivingif you get into a high speed head oncollision.

Especially if the other guy is driving oneof those old model T-birds. Those thingswere built like tanks.

He fell asleep at the wheel right as we both went into a curve on a country road in southwestern Ohio late at night.

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I was going about 60 miles an hour. Hewas probably doing the same.

He moved right into my lane at exactlythe moment that our cars were aboutto pass each other -- and pieces of my little Pinto ended up scattered throughthe corn fields on both sides of the road.

To say it was totalled would be an understatement. It was hard to tellit had been a car. It looked like a tin can that had been smashed witha heavy hammer a couple of times.

The steering wheel was bent to a90 degree angle -- and one of the tires ended up a couple of hundredfeet down the road.

But I lived through it. In fact, I walked away from the accident.

All I had were cuts and scratches fromthe broken glass.

No broken bones. No soft tissue injuries.No whiplash. No concussion.

And that was due in part to reading Steiner's article in that old issue of IronMan -- and doing a lot of serious neck training because Steiner said to do it.

I was thinking about this today becausethat old issue of IronMan is now available at The Iron League member site.

And not just Steiner's article.

The whole issue.

Along with a a ton of other great old-timebooks, courses and magazines.

And more is being added all the time.Go ahead and scoot on over and take alook at what's available. I guarantee youwill see things you've never seen before -- and things you're going to want to read:

http://www.ironleague.com/

One of our fellow Dinosaurs has called The Iron League the "Library of Congressof Strength." That's a good name for it.

And who knows -- some 12 year old kid might join The Iron League and read thatold article by Brad Steiner -- and he might start training his neck -- and it just might save his life someday.

Yours in strength,

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Brooks KubikPosted by Brooks Kubik at 11:37 AMLabels: back specialization, back training, bradley j. steiner, dinosaur exercises, johnwood, leg and back training, neck training, Peary Rader, the iron league

Do You Do the Basic Six for Strength and MuscleBuilding?

The original York Big 10 Special built tons of strength, muscle and health.

Hail to the Dinosaurs!

Two quick notes, and then we'll talk aboutthe Basic Six.

1. Strength Matters

I was interviewed recently on the Strength Matters podcast, and I think you'll enjoy it.

Here's part 1 of the interview:

http://www.strengthmatters.tv/smp-56-hail-to-the-dinosaurs/

Be sure to give the little monster a fivestar rating -- and leave a comment!

And please shoot me an email and letme know how you like the show.

2. E-Book Bundles

Amazon is offering the first three e-booksin the Dinosaur Training Secrets series inone bundle -- so you can buy all three with one purchase. That's great, because it'sfaster than ever -- and that leaves more time for heavy training:

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http://www.amazon.com/gp/product/B016QAEIQE/ref=series_rw_dp_sw

As always, be sure to rank our e-booksafter you buy them -- and leave a briefreview. The reviews help us enormously.

3. Do You Do the Basic Six?

It was almost 50 years ago when a skinny kid with thick glasses found a magic book in the library.

It was written by a man named MylesCallum. (No relation to John McCallam,who wrote the popular "Keys to Progress"series in Strength and Health.)

The title of the book was Body-Building and Self Defense.

It was written in 1962 and published by Barnes and Noble. It must have beenpretty popular, because it went through at least eight printings.

Now, if you haven't already guessed it,that skinny kid was me. And you're reading this because that little bookgot me started in the Iron Game.

I recently found a copy of it, and went back and re-read it. The advice stands up pretty well.

For example, the weight training section of the book features "The Basic Six." Thesewere the six best exercises -- the ones thatdid the most for you, and the ones that would give you a complete total bodyworkout. Callam urged his readers to focus on these six exercises.

What were they?

Here's the list, exactly the way that Callampresented it:

1. The bench press is the best single exercise for chest development. It buildsup the pectoral muscles, frontal deltoids and triceps.

2. The military press develops the arms(triceps) and shoulders.

3. Squats are the best-known leg developers.Squats are excellent for building up the thighs,lungs and rib cage.

4. The rowing motion builds a strong back bydeveloping the latissimus dorsi muscles,trapezius and rear deltoids.

5. Curls are the famous biceps-builders,

sutherland rack (1)sweatshirts (1)tendon and ligament strength (13)the best exercises (1)the dinosaur dungeon (3)the farmer's market (8)the good brothers (1)the hise shrug (4)the hise squat (3)the iron league (2)the iron will to succeed (34)the masked man's christmas (6)the night before christmas (dinoversion) (2)the steel tip (2)the strongman's christmas (3)The Unliftable Dumbbell (2)thick bars (5)thomas inch (3)tommy kono (20)tommy kono knee bands (6)tony terlazzo (4)top 10 lists (4)total body workouts (1)training cycles (1)training for older lifters (251)training for sports (6)training for women (1)training frequency (1)training journals (1)training programs for martial artists (6)training programs for women (2)training programs for wrestlers (11)training questions (24)trap bar training (16)trap bars (15)trial and error (1)twice per week workouts (1)ultra-abbreviated training (33)unliftable dumbbell (2)updates (1)vince gironda (1)visualization (28)vitamins (1)walking (4)warm-up sets (20)warming-up (20)weight progression (4)weightlifting and blood pressure (1)what makes a dinosaur? (4)will weight training kill you? (3)william boone (2)willpower (5)word of the day (1)work arounds (1)work sets (6)

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essential for strong arms.

6. Deadlifts take care of the all-importantlower back muscles, or spinal erectors.

So here we are today -- 53 years after thepublication of Callam's book -- and the BasicSix is still a darn good list of exercises. Infact, you'd be hard pressed to come up with a better list of six movements!

So if you know anyone who needs to get started the right way -- or who needs to get back to the basics and start gaining again -- be sure to tell him (or her) aboutthe Big Six.

As always, thanks for reading, and have agreat day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. Chalk and Sweat has 50 hard-hitting workouts built around the basic exercisesthat are so effective for strength and muscle building. Go here to grab a copy:

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

P.S. 2. My other books and courses --and links to my e-books on Kindle -- are right here:

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

P.S. 3. Thought for the Day: "Good advicestands the test of time." -- Brooks Kubik

***********************************************************************************

Posted by Brooks Kubik at 8:58 AMLabels: back to the basics, basic exercises, cellar-dwellers and garage gorillas, chalkand sweat, dinosaur exercises, dinosaur training e-books, home gym training, real worldtraining

10 Great Exercises for Dinos!

workout gear (2)workout logs (2)Workout Report (1)wrestling (6)wrist exercises (1)york barbell club (32)york barbell company (21)york training courses (28)york training methods (54)

Blog Archive

▼ 2015 (366)▼ December (23)

Here's the Top Secret ChristmasSchedule at Dino H...

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Sig Klein

Hail to the Dinosaurs!

We'll talk iron in a minute, but let me begin with two quick updates.

1. The Dinosaur Files Quarterly, IssueNo. 4

Is available in hard copy or Kindle e-book, and it's been getting rave reviews:

Hard copy

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

Kindle e-book

http://www.brookskubik.com/dinosaurquarterly_04_kindle.html

2. The Revolution Continues!

That's the title of Book 1 in the new DinosaurStrength Training Archive series -- which collectsand updates the very best of my articles from theoriginal Dinosaur Files newsletter published backin 1997 thru 2002. Plus, it includes a brand newpower rack training program.

It, too, has been getting great reviews:

Hard copy

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

► August (26)

► July (32)

► June (37)

► May (33)

► April (35)

► March (27)

► February (30)► January (24)

► 2014 (159)

► 2013 (116)

► 2012 (308)

► 2011 (267)

► 2010 (87)

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Kindle e-book

http://www.brookskubik.com/dinosaurtrainingarchive_kindle01.html

3. Ten Great Exercises for Dinos

Here are ten great exercises for Dinos.

They're not new, but I bet many of youhave never done them -- or have not donethem for awhile.

1. The Farmer's walk

Train these heavy, and you'll hit everything from your toes to your eyeballs. And it's one of the best grip builders there is.

2. The One Arm Military Press

Do these with a dumbbell, not a barbell, anddo them strict. The one arm military press willbuild cannonball delts on a no. 2 pencil. (A line I borrowed from Bradley J. Steiner.)

See Dinosaur Dumbbell Training for tipson how to perform the exercise.

3. Pinch grip deadlifts

Use a homemade pinch grip block made out of a 2 x 8 inch board. This is one of the best exercises for your thumbs.

4. Weighted leg raises

A terrific gut-blaster. Start light, but plan to workup to 25 or more pounds. I've done them with 35 pounds extra weight, which is a bear.

5. Handstand push-ups

This was one of the secret weapons of many old-time strongmen and weightlifters. They used it to build their amazing strength in the military press.

Sig Klein (pictured above) was a master of the handstand push-up. He did them freestyle, i.e., a perfectly balanced handstand -- but it's alsookay to do them with y0our feet against thewall.

6. Crush style Grippers

I'm talking about heavy duty grippers, ofcourse. Train them hard and you'll build hand and grip strength that is downrightscary.

7. One arm dumbbell shrugs

Train these heavy, and your traps will startgrowing like oak trees.

8. One arm dumbbell bench presses

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Work up to heavy weights on these and you'llbuild some serious upper body strength -- with muscular development to match!

9. Double Towel Pull-Ups

I cover these and other great pull-up variationsin Dinosaur Bodyweight Training. They're one ofthe toughest and most effective upper body exercises.

10. Front squat partials

Many dinos like heavy quarter squats to buildbone, tendon and ligament strength -- but didyou ever try 1/4 squats with the bar in the frontsquat position? It's a bear . . . Of course, you need to do them in a power rack with the pins set to catch the bar.

So there you have it -- 10 great exercises forDinos! Give them a try, and let me know howyou like them.

As always, thanks for reading and have a greatday. if you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. Dinosaur Dumbbell Training and DinosaurBodyweight Training have some unusual and highly effective exercises:

Dinosaur Dumbbell Training

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

Dinosaur Bodyweight Training

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

P.S. 2. My other books and courses -- and linksto all of my Kindle e-books -- are right here:

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

P.S. 3. Thought for the Day: "Train hard and heavy,and have fun." -- Brooks Kubik

************************************************************************************Posted by Brooks Kubik at 4:21 AMLabels: dinosaur bodyweight training, dinosaur dumbbell training, dinosaur exercises,farmer's walk, grip exercises, handstand pushups

What Is the Best Kind of Strength Training?Hail to the Dinosaurs!

What is the best kind of strength training?

Is it powerlifting?

Strongman training?

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Dumbbell training?

Kettlebell training?

Power bodybuilding?

Power rack training?

Olympic weightlifting?

Bodyweight training?

High Intensity Training?

The old-school barbell and dumbbell workoutsin the York Courses?

Muscle control?

Cables?

Or something else?

Should you follow Doug Hepburn's program, or Paul Anderson's program, or Reg Park's program,or Tommy Kono's program or Arthur Saxon's program or Herman Goerner's program or George Hackenschmidt's program?

Should you train like the Chinese or the Germansor the Bulgarians or the Cubans or the Greeks orthe Russians or the Polish or the Hungarians or the York lifters from the 1940's?

Should you do 20 rep breathing squats or 5 x 5or triples, doubles or singles?

If you do 5 x 5, how many work sets should youdo?

I could go on for a very long time -- because thereare literally thousands of different ways to train,different exercises and different set/rep systems.

So which one is THE BEST?

Here's the answer.

The BEST way to train is the way that you enjoythe most -- because you'll train harder and moreeffectively if you do something you enjoy doing.

That's particularly true if you're an older trainee who's been doing this for a long time. After 30,40 or 50 years of training, you deserve to dothings you enjoy doing.

In simple terms, that means this:

If you prefer powerlifting style workouts, then dopowerlifting style workouts.

If you prefer strongman training, then do strong-man training.

If you prefer Olympic lifting, then do Olympic lifting.

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If you prefer to use dumbbells or kettlebells orbodyweight exercises, then that's what you should use.

If you love power rack training, then dothat.

If you prefer to mix things up (as many do), then that's what you should do.

And if you like to train one way for awhile and then switch to another style of training, that's fine, too.

As long as you train regularly and progressively,you'll do fine.

As always, thanks for reading and have a greatday. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. My new Dinosaur Training Secrets series isperfect for trainees of all ages and all levels ofexperience, from beginner to advanced. Each book in the series is available in hard copy orKindle e-book. If you prefer hard copy and liveoverseas, email me for shipping charges for two or more books or courses:

1. Dinosaur Training Secrets, Vol. 1."Exercises, Workouts and TrainingPrograms"

Hard copy

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

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

2. Dinosaur Training Secrets, Vol. 2,"How Strong Are You?"

Hard copy

http://www.brookskubik.com/dinosaur_secrets_02.html

Kindle e-book

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

3. Dinosaur Training Secrets, Vol. 3,"How to Use Old-School ProgressionMethods for Fast and Steady Gains in Strength, Muscle and Power"

Hard copy

http://www.brookskubik.com/dinosaur_secrets_03.html

Kindle e-book

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http://www.brookskubik.com/dinosaur_secrets3_kindle.html

P.S. 2. My other books and courses -- and linksto my other e-books on Kindle -- are right here:

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

P.S. 3. Thought for the Day: "The best day totrain is today." -- Brooks Kubik

***********************************************************************************

Posted by Brooks Kubik at 7:30 AMLabels: dinosaur bodyweight training, dinosaur dumbbell training, dinosaur exercises,dinosaur training e-books, dinosaur workouts, old school training programs, Olympicweightlifting, power rack training

The Best Kind of Strength TrainingHail 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 12:00EST today.

If you miss the live show, listen to the downloadat 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 covermonthly newsletter -- really a small magazine --called The Dinosaur Files. It has some of my bestarticles -- but they've been out of print -- andLOST -- for a long time.

Now, I'm bringing them back in a new seriesof books.

This is a great chance for anyone who missed them the first time around.

Go here for details or to order the hard copyof book 1 in the new series:

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

We'll be releasing the new series in both hardcopy and Kindle e-book format. I'll send the link to the Kindle e-book as soon as it's availableon Kindle -- which will be very soon.

3. The Best Kind of Strength Training.

In the past week, I've received emails fromDinos around the world who were havinggreat workouts and getting terrific resultsfrom their training.

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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 contestin 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 andcables -- 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 courseshe used more than 50 years ago when he firstbegan to train.

Some were doing 5 x 5, some were doingsingles, and some did pyramids.

Some trained three times per week, sometwo, and one trained once every three to fivedays.

Some did strength work and cardio, othersdid strength work only, and some did bothbut 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 allof 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.

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There are many.

Pick what you enjoy the most -- and workon it hard -- and stick to your program likegorilla 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 aterrific workout all by themselves -- or youcan combine them with other training toolsfor 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 righthere at Dino Headquarters -- along with linksto 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." -- BrooksKubik

***********************************************************************************

Posted by Brooks Kubik at 6:03 AMLabels: bodyweight exercises, dinosaur bodyweight training, dinosaur dumbbell training,dinosaur exercises, dinosaur strength training archive, dinosaur workouts

My Definition of Functional ExerciseHail to the Dinosaurs!

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

1. Physical Culture Radio

We had a great show yesterday on PhysicalCulture Radio. The topic was the best exercisesfor healthy aging, and why they're so important.

If you missed the live broadcast, here's the link to the download:

http://superhumanradio.com/shr-1703-physical-culture-radio-exercise-for-healthy-aging-glucose-uptake-brain-alzheimer-s.html

I hope you enjoy the show.

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2. Dinosaur Training E-Books

We have 13 e-books on Kindle now, with more on the way. The links are right here on ourproducts page:

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

Head on over to the Kindle pages, browsearound, read and rank the reviews, and seewhat's going on and what people are sayingabout our different books.

3. My Definition of Functional Exercise

You see a lot of people talking about "functionalexercise."

It seems to mean different things to different people.

There are lots of videos on Facebook and YouTube that show "functional exercises"on stability balls and wobble boards.

Many of the "functional exercise" movementscome to us from physical therapy and rehabilitative medicine.

If that's your thing, then fine -- but my definition of functional exercise is a bitdifferent.

To me, a functional exercise is one that does the following:

1. Strengthens the muscles.

2. Strengthens the bones.

3. Strengthens the tendons and ligaments.

4. Improves balance and coordination.

5. Strengthens the neuro-muscular system.

6. Requires deep, focused, intense concentration.

7. Trains the entire body in free flowing andathletic movements rather than focusing onsingle bodyparts or isolated muscle groups.

8. Trains the heart and lungs and strengthens the internal organs.

9. Teaches you to move like an athlete.

10. Builds the strongest possible mind-muscle link.

11. Can be performed in a progressive fashion.

12. Can be performed by trainees of any age,and is something that older trainees can doand enjoy.

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There's one kind of exercise that does all ofthese things.

It's ground-based strength training with yourchoice of barbells, dumbbells, kettlebells orheavy awkward objects -- supplemented withold-school bodyweight exercises if you enjoy doing them.

In other words, the kind of training I cover in all of my books and courses.

It's the most functional kind of training youcan do.

This kind of training doesn't come with fancy names or fancy labels. In fact, it's pretty old-fashioned. People have been doing it for a very long time.

There's a reason for that.

It works.

It works better than anything else under the sun.

If you're already doing it, then keep on doing what you're doing.

If you're NOT doing it, then start now.

The right kind of strength training is one of the most important things you can do for yourself.Make it a regular and integral part of your life.

As always, thanks for reading and have a greatday. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. Here's the best book ever written about functional training for trainees age 35 and older:

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

P.S. 2. My other books and courses -- and linksto my Kindle e-books - are right here:

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

P.S. 3. Thought for the Day: "Strength training is transformative." -- Brooks Kubik

*********************************************************************************** Posted by Brooks Kubik at 6:03 AMLabels: building strength and muscle, dinosaur exercises, dinosaur training e-books,gray hair and black iron, ground based training, physical culture radio, training for olderlifters

The Best Exercises for Healthy AgingHail to the Dinosaurs!

Three quick notes, and then we'll talk training.

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1. Physical Culture Radio

I'll be on Physical Culture Radio at 12:00 noonEST tomorrow. You can listen live or download the broadcast and listen later on. Physical Culture Radio is part of the SuperHumanRadio network. You can find us right here:

http://superhumanradio.com/

2. Dinosaur Training E-Books

We have 13 e-books on Kindle. You can findthem by using the links on our products page. Take a look, follow the links and dosome browsing:

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

3. We're on Twitter!

Follow us on Twitter and friend us on Facebook -- it's a great way to stay current.

4. The Best Exercises for Healthy Aging

Yesterday I noted that "athletic exercises"such as power cleans and power snatches help keep your brain and nervous systemhealthy and strong.

They do this by stimulating the neuro-muscular system.

In response, I got a ton of emails from readers who wanted to know more -- andsome who wanted to know where to go for more information on this exciting topic -- and some who flat out thought I was making it up.

So let's turn to Pat O'Shea's wonderfulbook, Quantum Strength Fitness II.Consider these nuggets from the chapter on exercise and healthyaging:

1. "Superior training results are obtainedthrough the application of dynamic athletic-type lifts [such as] power snatches, powercleans, high pulls and squats."

2. These movements "come closest to duplicating the motor tasks of daily living."

3. "They are free flowing natural bodymovements that develop functional strength,flexibility and mobility."

4. Here comes the good part -- pay closeattention:

"They challenge and train the neuromuscularand sensory systems which improves thefunctioning of the posture and antigravity muscles. Athletic-type lifting refines propio-

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ceptive kinesthetic feedback, resulting in increased neuromuscular coordinationamong agonist and antagonist muscles and their synchronization."

5. "This provides for the improvement andmaintenance of motor skills critical to independent living."

6. "Athletic-type lifting is mentally andphysically stimulating. When executing apower snatch or power clean, you areforced to think in terms of strength and technique. This stimulates brain power,which helps slow the loss of neuro-muscular coordination associated with the aging process."

7. "Brain power is like muscle power, it is a case of use it or lose it."

Another term for "athletic-style exercises"would be "ground based training" or "standon your feet training." It's the kind oftraining I cover in all of my books and courses.

The wonderful thing about this type oftraining is that it provides such tremendous benefits for trainees of any age.

When you're younger, it helps you buildmaximum possible strength, power andmuscle mass.

When you're older, it helps you maintainthat strength, muscle and power.

And at any age, it helps build and maintainbone, tendon and ligament strength -- aswell as brain power and neuromuscular function.

All of which are very good reasons to starttraining, and to stick with it. At any age andat every age, exercises enriches your lifeand expands your abilities and your opportunities.

It's a wonderful gift. USE IT!

As always, thanks for reading, and have agreat day. If you train today, make it a goodone.

Yours in strength,

Brooks Kubik

P.S. Gray Hair and Black Iron covers strengthtraining for mature trainees -- and my GoingStrong at 54 DVD shows you exactly how Ido it here at Dino Headquarters:

Gray Hair and Black Iron (book)

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

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Going Strong at 54 (DVD)

http://brookskubik.com/goingstrong.html

P.S. 2. My other books and courses are righthere at Dino Headquarters:

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

P.S. 3. Thought for the Day: "Brain power startswith body power." -- Brooks Kubik

***********************************************************************************

Posted by Brooks Kubik at 8:06 AMLabels: dinosaur exercises, dinosaur mindpower, dinosaur training e-books, gray hairand black iron, ground based training, mind-muscle link, physical culture radio, trainingfor older lifters

Clean and Press QuestionsHail to the Dinosaurs!

Two quick notes, and then we'll cover some clean and press questions from Dinos inresponse to yesterday's email.

1. The Dinosaur Files Quarterly, Issue No. 2

We released issue no. 2 of the Dinosaur FilesQuarterly in hard copy back in March -- andnow we just released it in Kindle:

http://www.brookskubik.com/dinosaurquarterly_02_kindle.html

It's a great issue, and if you missed it earlier,grab it now. The stone lifting article is worth its weight in gold -- and it also has some terrific training articles.

2. The Dinosaur Files Quarterly, Issue No. 4

I'm finishing up issue no. 4 of The DinosaurFiles Quarterly, and we'll be releasing the little monster in both hard copy and Kindleeditions in September. Be looking for updates,and if you want to send in some feedback onissues 1 - 3, do it NOW.

3. Clean and Press Questions

We received a ton of emails in response to yesterday's post about the clean and press.Many of you had questions -- so I'll try toanswer the most common ones in this email.

Q. Do you do a full clean and a full press oneach rep?

A. Yes. That's why it's called the clean and press. The clean works the legs, hips and back. The press works the shoulders, triceps,and traps. So you need to do both to make it a total body exercise.

Of course, if you are doing a regular workout

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with other exercises, you can do the cleans asa separate exercise and the presses as anexercise of their own -- i.e., one clean followed by a set of multiple rep presses.

Q. Do you lower the bar to the platform for each clean or can you do hang cleans?

If you're using a barbell, I prefer to do each rep from the platform. Clean it, press it, lowerit to the platform, get set, and repeat.

Cleans from the platform are a much betterexercise than hang cleans.

Q. High reps in cleans hurt my elbows. Whatshould I do?

Stick to lower reps! In the example I gave yesterday, the higher reps (8 and 10 rep sets) were all progressively heavierwarm-up sets. The reps were 5 or lessfor the heavy sets. Personally, I do alllower reps -- often all singles -- in the clean and press.

Also, if cleans hurt your elbows, you areeither doing them wrong or need to workon your flexibility and rack position.

Q. Is the power clean a functional movement?

A. It's as functional as they come. Power cleans (and power snatches) build strength,power, balance, coordination, timing andathleticism. These are the qualities that make an athlete -- or that let you movelike an athlete.

Moreover -- and pay attention, because this is important -- the high speed of these movements and the need for deep, intenseconcentration and split-second timing maystrengthen the neurological system veryprofoundly.

Some researchers even believe that theseexercises may help keep your brain healthy and young as you grow older. In other words, "athletic exercises" such as cleans and snatches promote healthy brain function and healthy aging.

Also, many older people have great difficultyjust walking around. Cleans and snatches help keep you walking.

From a "function" point of view, that's hardto beat.

Q. Do you lower the bar to the platform ordrop it?

A. If you train on a lifting platform and use rubber bumper plates, you can drop the bar.If you don't have a lifting platform or youuse iron plates, you need to lower the bar.

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Note that "back in the day" everyone used iron plates, so they all lowered the bar. It'seasy to do: you lower the bar to the shoulders,then to the upper thighs, and then to the floor or platform. Pause at each step of theprocess.

I trained with an old barbell and iron plates,lifting on a concrete floor, and worked up to270 or 275 in the clean and press -- and Inever dropped the bar. It can be done.

That should answer most of the questionswe received. If you have more, the answer is probably going to be in The Dinosaur Training Military Press and Shoulder PowerCourse. Go here to grab a copy:

Hard copy

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

Kindle e-book

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

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! Several of you asked about the dumbbell clean and press and how to perform it. You'll need to see it in photosor video, so grab these:

Dinosaur Dumbbell Training (book)

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

The Lost Art of Dumbbell Training (DVD)

http://brookskubik.com/dinosaur_dvds.html

P.S. 2. Thought for the Day: "Old schooltraining works -- and it's been working for a very long time." -- Brooks Kubik

***********************************************************************************

Posted by Brooks Kubik at 7:34 AMLabels: dinosaur dumbbell training, dinosaur exercises, dinosaur files quarterly, dinosaurtraining e-books, dumbbell presses, john grimek, military press course, military pressing

John Grimek's No. 1 ExerciseHail to the Dinosaurs!

One quick note and then we'll talk training.

1. A New Kindle E-book for Dinos

We just released issue no. 2 of the Dinosaur

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Files Quarterly on Kindle. This is the March 2015issue, so we already released the hard copy version -- and now we're releasing the littlemonster on Kindle:

http://www.brookskubik.com/dinosaurquarterly_02_kindle.html

I apologize for the delay in getting this up onKindle -- but it's there now, so if you're a Kindle fan, go for it.

And now, let's talk training.

John Grimek's No. 1 Exercise

For some reason, the most common questionon Internet strength training forums is this:

"If you could do just ONE exercise, what wouldit be, and why?"

The most common answers are:

1. Squats -- because "they're the best exercisefor all-around strength and muscle mass."

2. Deadlifts -- because "they're even better thansquats and you can do them even if you don't have squat stands or a power rack."

3. Trap Bar deadlifts -- because "they're a crossbetween a deadlift and a squat."

4. The pec deck -- because -- sorry, just kidding,no one actually says this.

a. Thank goodness.

b. Although some people probably think it.

5. The clean and press -- because "it works allof the muscles."

Those are all good answers (other than no. 4).

But what would John Grimek have said?

We actually KNOW what he would have said because he once wrote an article about it.

Grimek was hands down a fan of the clean and press.

In Grimek's opinion, if you could only do one exercise, you should do the clean and press.

He believed the clean and press would giveyou a great total body workout.

Grimek followed his usual pattern of suggestingthat you start light, add weight from set to set, and drop the reps as you added weight.

Thus, you might do something like this:

50 x 10 (light warm-up)

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100 x 10

120 x 8

130 x 8

140 x 7

150 x 6

160 x 5

170 x 3

180 x 2

190 x 1

200 x 1 (if you're feeling strong that day)

If you want to focus more on strength and power do lower reps -- something like5/4/3/2/1 or 5 x 3 or 8 x 2 -- or singles.

Anyhow, that was John Grimek's answer -- and I tend to agree with him!

What do YOU think? Shoot me an email and let me know.

Yours in strength,

Brooks Kubik

P.S. I cover the military press in The DinosaurTraining Military Press and Shoulder Power Course:

Hardcopy

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

Kindle e-book

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

P.S. You'll also enjoy The Training Secrets ofJohn Grimek:

Hardcopy

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

Kindle e-book

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

P.S. Thought for the Day: "Load the bar, lift the bar, andrepeat. It's not rocket science." -- Brooks Kubik

***********************************************************************************

Posted by Brooks Kubik at 3:03 PMLabels: building strength and muscle, cellar-dwellers and garage gorillas, dinosaurexercises, john grimek, john grimek course, military press course, military pressing

Bench Press Alternatives for Dinos

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Hail to the Dinosaurs!

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

1. Welcome Aboard!

We've had a ton of new subscribers inrecent days -- many coming as a result of emails from Bill Hinbern or as a result ofseeing my interview with Bill on our newYouTube channel.

So welcome aboard to all of the newsubscribers! if you have any commentsor questions, shoot me an email!

2. The Name the Foods Contest

We ran a contest last Friday to name all ofthe foods on my plate in the cover photo for book 2 in the e-book series for Knife, Fork, Muscle.

We'll announce a winner later today or onMonday. No one got all of the foods, butsome of you came very close, and I'mstruggling with how to call it. I may needto recruit Trudi, since she's the one whoprepared the meal.

And now, let's talk iron.

BENCH PRESS ALTERNATIVES

Several readers have asked about bench press alternatives for Dinos who trainalone, without a spotter and withouta power rack.

One obvious possibility is the parallelbar dip. However, I would stay awayfrom these. They can be very toughon the shoulders. That's especially true if you do them on wide dipping bars or if you pile on plenty of extraweight.

Having said that, I know that some of you do dips, enjoy them, and have no problem with them. If they work for you, then feelfree to do them, but do them the RIGHTway. Avoid a deep stretch, and don't doany sort of drop and bounce stuff.

Also, some dinos do much better with ring dips than parallel bar dips. Butagain, avoid the deep stretch!

Here are some other, and in my opinion,much better options. Of course, you would only use ONE of these in anyparticular training program:

1. Dumbbell Bench Presses

These are great, and many trainees

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find that they actually work the chest muscles harder than regular bench presses.

Don't lower the dumbbells any furtherthan you would lower the barbell. Toomuch stretch can hurt your shoulders.

2. Dumbbell Incline Presses

These were a favorite of many topbodybuilders from the 1940s and 1950s.Reg Park, Clarence Ross, Steve Reeves, Alan Stephan and George Eiferman alldid plenty of dumbbell incline presses.

Note that you can use different angles.Some dinos prefer a 30 degree angle,others a 45 degree angle, and othersa 60 degree angle.

3. Dumbbell Floor Presses

Charles Smith covered these in an oldissue of Muscle Power magazine backin the 1950s. It's a good exercise, andwith practice, you can go pretty heavy.

Resist the temptation to bounce yourupper arms and elbows off the floor to use more weight or do more reps.That's cheating, and it's a good way to hurt yourself.

4. Barbell Floor Presses

Of course, you do these with plates large enough that you can roll the bar into the starting position and then rollit back out when you are finished withyour set. You don't want to get stuckunder a heavy barbell.

Again, resist the temptation to bounce the upper arms and elbows off the floor.

Some Dinos find that floor presses areeasier on their shoulders than bench presses are -- but others (I'm one ofthem) find the reverse to be true. Sostart light and work up slowly until youare sure the exercise will be okay for you.

5. One Arm Dumbbell Bench Presses

These are a very good exercise -- and avery tough one. It's hard to balance thedumbbell and stay in position on thebench. You actually get a good *core*(I hate that word) workout when youdo these.

These are a good exercise if you havetrouble getting two dumbbells into thestarting position for the two dumbbell bench press.

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6. One Arm Dumbbell Incline Press

Again, this is a good exercise if your problem is wrestling a pair of heavy dumbbells into the starting posiiton for the two dumbbell version of the exercise.

Remember to experiment with different angles!

7. Pushups

See Dinosaur Bodyweight training for dozens of super-effective pushup variations,including some killer pushups with rings.

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

Also, note that you can add resistancewith heavy bands or by putting a barbell plate or a sandbag on your upper back.

Pro wrestling great Bruno Sammartino famously did a pushup with 600-pound wrestler Haystacks Calhoun sitting onhis upper back and shoulders. Thatmight be an all-time record in weighted pushups.

So there you have it: seven terrific alternatives to the regular benchpress. Give them a try!

As always, thanks for reading and have agreat day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. My new Dinosaur Training courses are getting rave reviews. You can grab them inyour choice of hard copy or Kindle e-book:

1. Dinosaur Training Secrets, Vol. 1."Exercises, Workouts and TrainingPrograms"

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

http://brookskubik.com/dinosaursecrets01_kindle.html

2. Dinosaur Training Secrets, Vol. 2,"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets_02.html

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

3. Dinosaur Training Secrets, Vol. 3,"How to Use Old-School ProgressionMethods for Fast and Steady Gains in Strength, Muscle and Power"

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http://www.brookskubik.com/dinosaur_secrets_03.html

http://www.brookskubik.com/dinosaur_secrets3_kindle.html

NOTE: If you want to order all three coursesin hard copy editions, please shoot me an email and ask for a shipping quote. We can probably save you some clams, especially if you live overseas.

P.S. 2. Thought for the Day: "Where there's awill, there's a way -- and where there's a way, strength and muscle lies ahead." -- Brooks Kubik

***********************************************************************************

Posted by Brooks Kubik at 8:30 AMLabels: bench pressing, building strength and muscle, cellar-dwellers and garagegorillas, dinosaur exercises, home gym training, safety tips

The Stand On Your Feet WorkoutHail to the Dinosaurs!

Back in the day, trainees had barbells,dumbbells and kettlebells.

For many of them, that was all theyhad.

It was all that many gyms had, too.

And it was all that anybody needed.

The most popular exercises were pressing movements.

You stood on your feet and liftedheavy stuff over your head.

It was simple, easy to learn, and itbuilt plenty of rugged strength fromhead to toe.

It also built plenty of rugged muscle.

Consider this -- John Grimek was the best devleoped man of his generatiionin the entire world -- and he also was a weightlifting champion who set anofficial American record in the Militarypress.

On two occasions he set a World Recordin the press -- but the record was notsubmitted to the international lifting authorities, so it never ended up in the record books.

But still, he lifted the weight.

A WORLD RECORD weight.

That's the kind of strength and power you build with old-school, stand onyour feet training.

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The Dinosaur Military Press and ShoulderPower Course teaches you how to train like the old-time champions -- and howto build plenty of real world, stand onyour feet strength.

It's available in your choice of hardcopy or Kindle e-book -- and it's one of our mostpopular courses.

Go here to grab a copy -- and start building some serious, stand on your feet strengthand power:

Hardcopy edition

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

Kindle e-book edition

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

And yes, that's John Grimek on the cover -- because no one is a better example of oldschool strength and muscle.

Yours in strength,

Brooks Kubik

P.S. If you already have a copy of the course, please go to our Kindle page and rate the reviews. If you purchased the Kindle e-book, please post a review ofyour own. Thanks!

***********************************************************************************Posted by Brooks Kubik at 2:10 PMLabels: dinosaur exercises, ground based training, john grimek, military press course,military pressing, old school training programs, stand on your feet strength

The Seven Most Common Deadlift QuestionsHail to the Dinosaurs!

Two quick notes, and then we'll talk training -- and answer the seven most common questionsabout the deadlift.

1. My Interview with Bill Hinbern

Is in five parts, and is available at my new YouTube channel. Here's Part 1 -- after you go there, you can link to parts 2 thru 5:

https://www.youtube.com/watch?v=cFIy3f80GIE

I hope you enjoy the interview. If you do, please leave a comment. And if youcan, share the interview on Facebook and other social media. Bill and I are trying very hard to get the word out about this project.

And, of course -- please subscribe to my YouTube channel. We're going to be posting lots of fun stuff for you.

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2. My E-Books

Here is the complete list of all 11 of myDinosaur Training e-books on Kindle:

http://dinosaurtraining.blogspot.com/2015/07/the-complete-list-as-of-july-13-2015.html

Please post a review on our Kindle page whenever you read one of oure-books. The reviews really help us!Also, it helps us *enormously* if youvisit our Kindle pages once in awhile and rank the reviews from other readers.

And now, let's talk iron.

The Seven Most Common Questions Aboutthe Deadlift

Q. 1. Which builds more strength and musclemass -- the sumo deadlift or the regulardeadlift?

A. The sumo deadlift is more of a leg and hipexercise. The regular deadlift works the backharder and over a greater range of motion.

Some trainees can lift more weight in powerlifting comps by using the sumo deadlift, but for all-around strength and muscle building, the regulardeadlift is a better exercise.

Q. 2. Should I use a reverse grip when I dodeadlifts?

A. I prefer using a reverse grip on the deadlift.You can handle more weight with a reversegrip.

Alternate your grip from set to set.

The obvious exception would be a weightlifterwho is doing deadlifts to improve his clean and his snatch. A weightlifter should always use anoverhand grip for any pulling exercise.

If you are doing stiff-legged deadlifts, you won'tbe using as much weight as if you do bent-leggeddeadlifts, so the overhand grip might work finefor you.

Q. 3. Is it okay to use straps when I do deadlifts?

A. If you are an Olympic weightlifter, using strapsfor deadlifts (if you do them) is okay. Everyone else should skip the straps.

Q. 4. Are Trap Bar deadlifts any good?

A. Trap Bar deadlifts are a great exercise. ManyDinos use them as their primary lower body exercise. They are especially good for older Dinos.

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I like the ORIGINAL Gerard Trap Bar:

http://www.trapbartraining.com/

Q. 5. If I do squats, is it still necessary todo deadlifts?

A. Even if you do squats, it is always better to include a pulling exercise of some sort in your training program. If you don't like thedeadlift, then try power cleans, power snatches, clean grip high pulls, or snatchgrip high pulls.

Q. 6. Are stiff legged deadlifts safe and effective?

A. They work well for some people. They don't work very well for other people. Youcan try them and see how you like them,but if you do, start light and easy. And ifyour back says, "No!" then stop doing them, or do them with a light weight asa stretching exercise.

Q. 7. Are dumbbell deadlifts any good?

A. I prefer using a barbell or a Trap Bar,but you can get a heck of a workout with dumbbell deadlifts. Some Dinos like to dosets of 10 to 30 reps with a pair of heavydumbbells (80 to 100 pounders are good,and a pair of 120s is excellent).

You get more range of motion with a pairof dumbbells, so it becomes a very toughexercise.

I hope that helps, and if you have more questions about the deadlift, send them on in!

As always, thanks for reading and have agreat day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. Strength, Muscle and Power has a greatchapter on deadlift variations for buildingsuperhuman grip strength -- as well as plenty of other old-school training advice:

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

P.S. 2. My other books and courses -- andlinks to my Kindle e-books -- are righthere at Dino Headquarters:

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

P.S. 3. Thought for the Day: "There's strong, and then there's deadlift strong." -- Brooks Kubik

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Posted by Brooks Kubik at 10:43 AMLabels: bill hinbern, deadlifts, dinosaur exercises, my Youtube channel, trap bar training,trap bars

I Get this Question All the Time!Hail to the Dinosaurs!

We'll talk iron in just a second, but first letme mention that we just launched issue no.3 of the Dinosaur Files Quarterly.

It's available right here in your choice ofhardcopy or Kindle e-book:

Hardcopy

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

Kindle e-book

http://www.brookskubik.com/dinosaurquarterly_03_kindle.html

If you want to combine a hardcopy version of the course with any of our other hardcopy booksor courses (or a shirt or DVD), shoot me an emailand ask for a shipping quote. We can usually saveyou some clams that way. For overseas Dinos, wecan usually save many clams by shipping severalitems together.

On the training front, here's a question that a readersent in for my interview with Bill Hinbern. We weren'table to get to it, but it's a very common question, so I thought I'd answer it in an email.

The reader wants to do a three-exercise program:

1. Squat

2. Clean and press

3. Deadlift

He'd include some sandbag finishers, and that would be it.

Note: I assume this is a divided workout programwith one exercise in each workout. It would be veryhard to do all three in one workout several times aweek. Also, if you did clean and press and one or both of the other movements, the clean and pressshould come first. Always do your explosive movements (meaning the clean, in this case)at the beginning of your workout.

Anyhow, his question is this:

"I feel a bit guilty for not incorporating direct chestor bicep work. Can I get a good chest workout -- biceps, too -- from these three exercises without doing a specific bench press or curl?"

Now, I get variations of this question all the time. Readers want to know if their arms and chest willshrink away to nothingness if they stop doing bench presses and curls.

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So here's the answer.

1. If upper arm size is important to you, then docurls or pull-ups once a week.

a. Pull-ups would have the added benefit of working your lats, which would be good to do.

2. If chest size is important to you, then do benchpress, incline press or dumbbell variations of eithermovement once a week -- or do some variationof pushups.

3. If upper arm size and chest size is important toyou, then you need to train these muscles.

a. Otherwise, you'll fret and worry that you arelosing size, and that will just derail your entireprogram.

b. Why make things harder for yourself?

4. If upper arm size and chest size is NOT thatimportant to you, then you can either do thedirect arm and chest work or skip it, as you prefer.

5. Note that many oldtimers never did any bench pressing or curling -- and they did fine.

a. You also have many oldtimers who never didbench presses. John Grimek is a good example -- he never did bench presses, but he was the best developed man of his generation -- and one ofthe strongest.

6. Most Olympic lifters don't do bench presses or direct arm work, and they do fine, as well.

7. In most cases, the guys who ask the questionshould do some direct arm and chest work --because the mere fact that they are asking the question suggests that they will worry that they are "getting smaller" if they don't include those exercises -- even if they're actually growing like weeds from the heavyleg and back work.

a. Remember, 90% of the physical game is amental game.

b. See 3(a) and (b) above.

8. Some trainees (especially older trainees) have shoulder issues that make bench pressingdifficult or impossible for them. If that's thecase, do incline bench work or pushups or just stick to overhead presses.

9. Always remember that your current programis not what you will be doing for the rest of yourlife.

10. In other words, you can skip direct arm and chest work for a couple of months, and then work it back into your program. Problem

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solved!

And that's the answer to a very common question.I hope it helps. If anyone has additional thoughts, send them on in.

And remember to grab issue no. 3 of The DinosaurFiles Quarterly! It's a great issue.

As always, thanks for reading and have a greatday. If you train today, make it a good one!Yours in strength,

Brooks Kubik

P.S. Here are the links again for issue no. 3 ofthe Dinosaur Files Quarterly:

Hardcopy

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

Kindle e-book

http://www.brookskubik.com/dinosaurquarterly_03_kindle.html

P.S. 2. My other books and courses -- and links to my other Kindle e-books -- are right here:

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

P.S. 3. Thought for the Day: "Focus on leg and backwork, and fill in the rest of your workout as needed.You'll do fine." -- Brooks Kubik

*********************************************************************************** Posted by Brooks Kubik at 6:52 AMLabels: abbreviated training, abbreviated workouts, bench pressing, curls, dinosaur armtraining, dinosaur exercises, dinosaur files quarterly, ultra-abbreviated training

My New Favorite ExerciseHail to the Dinosaurs!

I've been having a lot of fun lately with mynew favorite exercise.

It's one that I've done before, but I got awayfrom it. Now I'm back to it -- and I'm really glad to be doing it again.

It's a three-exercise compound movementusing a barbell.

1. Clean the barbell to the shoulders.

a. I prefer to squat clean the bar, but you can power clean it if you prefer.

b. You perform one just clean, and then move on to the next part of the movement.

2. Perform one to three front squats.

a. Remember to keep your elbows as highas possible on the front squats.

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b. To perform these correctly, you'll need towear lifting shoes with a heel. Otherwise, you'll lean too far forward at the bottomof the movement.

c. If you perform reps in the front squat, do them consecutively.

d. Note that you can do three reps in the front squat on your first working set, thenadd weight and do two reps in the front squat on the next set, and then add weight and do one rep in the front squat on the third(or fourth and fifth) work sets.

3. Finish with a press, push press, powerjerk or split jerk.

a. Do one rep of whatever overhead lift you choose to finish the movement.

That's one set: one clean, one to three frontsquats and one overhead lift. A total of threeto five total reps.

Begin with a light weight and do a series of three to five progressively heavier warm-up sets.

After the warm-ups, do three to five workingsets.

This is a great way to get a fast, hard workoutthat combines "stand on your feet" strengthand power training with a good conditioningworkout.

If you have dumbbells or kettlebells, you canperform the combination with dumbbells orkettlebells. It also works with sandbags.

If you don't have a squat rack, this is one of the very best ways to work your legs with nothing but a barbell.

For extra leg work, finish up with a few sets where you do one clean followed by three to five reps in the front squat and no overhead lift. This may allow you to go a bit heavier inweight, but even if you don't add weight you will be working your legs extra hard by doingthe extra reps.

Note that you can make the front squats evenharder by performing them pause style.

You can make this a complete workout, oryou can include other exercises. I like to do it after my clean and jerks.It serves as a good leg workout for an older trainee.

This is one of those "No Excuses" workouts. Itdoesn't take much in the way of equipment --and it doesn't take much time -- so there's no excuse for not doing it.

Give it a try and let me know how you like

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it!

As always, thanks for reading and have a great day. If you train today, make it a goodone.

Yours in strength,

Brooks Kubik

P.S. Issue no. 3 of the Dinosaur Files Quarterlyis available in your choice of hardcopy or Kindlee-book. Go here to grab it:

Hardcopy

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

Kindle e-book

http://www.brookskubik.com/dinosaurquarterly_03_kindle.html

P.S. 2. My other books and courses are right here -- including links to my other e-books onKindle:

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

P.S. 3. Thought for the Day: "A champion makesit work; everyone else makes excuses." -- Brooks Kubik

*********************************************************************************** Posted by Brooks Kubik at 9:28 AMLabels: cellar-dwellers and garage gorillas, dinosaur exercises, masters weightlifting,Olympic weightlifting, squats, training for older lifters

The No. 1 Question about Thick Bar TrainingHail to the Dinosaurs!

Ever since I published Dinosaur Trainingback in 1996, I've been buried in questionsfrom readers.

One of the most common questions involvesthick bars and how to use them. And there's one question that I get pretty much all the time.

I'm writing this today because when I woke up, the question was right there, waiting for me in my in box.

A reader wrote:

"I train self defense 3x a week. I train bodyweightexercises 2x a week. I do heavy iron once a week(one movement, such as squats or Trap Bar DL).

I'm currently on your suggested 5 x 5 and hope to work my way down to singles as you prescribein your book. My question is around thick bars.

Should I just focus on overall strength and onadding as much weight as possible to the bar?

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Or should I switch to thick bar right now, buildthe grip from day one, and sacrifice poundage?"

In other words , the reader is asking if he shoulddo Trap Bar deadlifts with as much weight as hecan handle -- or do thick bar deadlifts with muchless weight to train his grip?

Some readers phrase it like this:

"I want to do thick bar training, but I can't useenough weight on thick bar deadlifts to work my legs, hips and back hard enough -- so what do Ido?"

As I said, that's a VERY common question. I getit at least once a week.

Luckily, there's a very simple answer.

Do this:

1. Train your deadlift or Trap Bar deadlift (or any other pulling exercise) with a regular-sized bar,and pile on the weight to build total body strength and power.

2. At the end of your workout, use the thick barfor thick bar deadlifts or timed holds or whatever else you feel like doing. You won't be able to useas much weight, but that's fine. You're not doingthe exercise to build all-around strength andpower -- rather, you're using it to build gripstrength.

Thus, you do your deadlifts TWICE -- with twodifferent bars -- at two different times in yourworkout.

It's not either/or. It's not one or the other. It'sboth.

Whenever I write programs, I give the basic exercises to do -- and then I close by saying"gut, grip and neck work of your choice." The"grip work of your choice" at the end of the workout is is where to use the thick bar.

Let me also note:

1. Don't do thick bar squats. It's too easy to havethe bar roll down your back, and that could cause a very bad injury.

2. If you use a thick bar for overhead presses, pushpresses or jerks, be very careful. You don't want todrop it on yourself. Personally, I prefer to use thickbars for deadlifts, curls, reverse curls and the rectangular fix.

3. VERY IMPORTANT -- as in, life and deathimportant.

If you do thick bar bench presses, do them in a power rack, with the pins set to catch the bar ifyou drop it. A spotter won't be able to catch a falling thick bar that's loaded to a heavy weight.

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3a. I would NOT do dumbbell bench press orincline dumbbell bench press with a thick-handleddumbbell. Too easy to drop it, and no way to catch it other than with your teeth -- which will not be good.

4. If you do dumbbell cleans and swings with athick handled dumbbell, always use one dumbbell at a time, so you can use the non-lifting handto help lower the dumbbell.

4a. It's very hard to hold onto a heavy dumbbell when you lower it from above your head orfrom your shoulder -- and remember, your feet are directly beneath the dumbbell.

5. A little bit of heavy grip work with a thickhandled barbell or dumbbell goes a long way.Work in three to five sets at the end of your workout and keep it up for a year or two,and you'll look like Popeye after a big can of spinach.

And that's the answer to the no. 1 questionabout thick bar training.

As always, thanks for reading, and have a great day. If you train today, make it a goodone!

Yours in strength,

Brooks Kubik

P.S. 1. My new series of Dinosaur Training coursesis selling like hotcakes -- and getting rave reviewsfrom Dinos. There are three of the little monstersso far -- and they're available in your choice of hard-copy or Kindle e-book.

Here are the links for all three -- hard-copy first,and then the Kindle e-book:

a. Dinosaur Training Secrets, Vol. 1.

"Exercises, Workouts and TrainingPrograms"

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

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets_02.html

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. Dinosaur Training Secrets, Vol. 3,"How to Use Old-School ProgressionMethods for Fast and Steady Gains in Strength, Muscle and Power"

http://www.brookskubik.com/dinosaur_secrets_03.html

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http://www.brookskubik.com/dinosaur_secrets3_kindle.html

P.S. 2. My other books and courses -- and Dinosaur Training DVDs -- and links to my other Kindle e-books--are right here:

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

P.S. 3. Thought for the Day: "Questions are good.Asking a question is the only way to get an answer."-- Brooks Kubik

***********************************************************************************Posted by Brooks Kubik at 7:54 AMLabels: dinosaur exercises, dinosaur training e-books, dinosaur workouts, gripexercises, grip training, thick bars

The Top 10 Reasons Why People Don't Do SquatsHail to the Dinosaurs!

Top 10 lists are always a fun way to end abusy day -- so here's one I think you'll enjoy.

The Top 10 Reasons Why People Don't DoSquats

10. They make your legs big, and you can'twear hipster jeans.

9. They make you big all over, and then youcan't wear hipster anything.

8. They're too dangerous, and you know itbecause you saw a guy doing them on a stability ball and he fell off and hurt himself.

8a. Another guy did squats on roller-skates,and he hurt himself, too.

7. They don't have an app for it.

6. Suri doesn't say you should do them.

5. You read something on the internet that said not to do them, and the guy who saidit had a really cool avatar.

4. You train at a gym where all the squatcages are curl cages.

3. You read something on the internet thatsaid squats were old-fashioned, and that guy had a really cool avatar, too.

Note: There's a tie for no. 2, so I'll share both of them with you.

2a. You've never done them, but you wantto be considerate of everyone else at thegym and not hog all the big plates.

2b. If there's a Zombie Apocalypse, thezombies will eat the big guys first.

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And now (drum-roll) the NUMBER ONEreason why people don't do squats:

1. You're allergic to hard work.

I'm sure you can think of a few others!

Of course, Dinos don't think this way -- but sometimes it seems like everyone else does!

As always, thanks for reading and have agreat day. If you train today, make it a goodone.

Yours in strength,

Brooks Kubik

P.S. Doug Hepburn always did plenty of squats,asnd he did pretty darn well! Read about his lifeand lifting in this power-packed course:

Hard-copy edition

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

Kindle e-book:

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

P.S. 2. My other books and courses -- includinglinks to my new e-books - are right here:

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

P.S. 3. Thought for the Day: "Skinny jeans aregreat, but squats are better." -- Brooks Kubik

*********************************************

Posted by Brooks Kubik at 2:42 PMLabels: back to the basics, basic exercises, dinosaur exercises, squats

Squats Are Zen!Hail to the Dinosaurs!

The Small One went to the gym and trained for many hours.

He bombed, blasted, and blitzed.

He did all the exercises he read about in the muscle magazines.

He used all the machines -- some of them twice!

He did high reps, peak contraction and burns. Pumped everything to the max. Double pumped his pecs. Triple bumped his arms.

He finished with three hours of Maxi-Mega Super Ultra Hypertrophy Training for his bi's and tri's.

After his workout, he went to see the Big Man.

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The Big Man was training, too. He was doing a strange exercise with many plates on the bar.

The Small One watched him curiously.When the Big Man had finished his set, the Small One walked over to him.

"What are you doing, Big Man?" he asked.

"Squats," said the Big Man.

"What are squats?" asked the Small One.

"Squats are zen," said the Big Man.

"I did 20 sets of Himalayan curls," said the Small One. "Are they zen?"

"They're probably not even Himalayan," said the Big Man as he loaded more plates onto the squat bar.

"But why are squats zen?" asked the Small One.

"Do squats today and tomorrow your legs will give you the answer," saidthe Big Man.

He taught the Small One how to do squats. The Small One did five sets of five reps.

The next day, the Small One's legs were so sore he could barely walk. That was a huge surprise. He wasn't sore anywhere else. He trained for hours and hoursevery day and never got sore. It wassomething totally new.

"My legs are trying to tell me something," he said. "I wonder what!"

The Small One went to ask the Big Man.

"My legs are terribly sore," said the Small One. "What does it mean?"

"It means that squats are zen," said the Big Man.

Moral of the Story:

1. Strength training is zen.

2. 5 x 5 and similar sensible set/rep systems are zen.

3. Hard work on basic exercises is zen.

4. Concentration, focus and intensity are zen.

5. Muscle magazine silliness is not zen.

6. Himalayan curls are not zen -- even if you do 20 sets of them.

7. Squats are zen.

As always, thanks for reading and have a great day. If you train today, make it a good one!

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Yours in strength,

Brooks Kubik

P.S. Dinosaur Training is zen -- and you can grab a copy right here:

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

P.S. 2. My other books and courses are right here -- including links to all of my Kindle e-books:

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

P.S. 3. Thought for the day: "Training works better if you keep it zen." -- Brooks Kubik

Posted by Brooks Kubik at 5:05 PMLabels: back to the basics, basic exercises, building strength and muscle, commonsense training, compound exercises, dinosaur exercises, squats

The Dinosaur Speed-Writing Challenge!Hail to the Dinosaurs!

I sent you a l-o-n-g post earlier todayabout bench press training. Really, it wasa full length article.

So right now, I'm going to switch to speedwriting mode and do 10 questions and answers. One sentence per question andone sentence per answer. And yes, theseare actual questions from readers -- Iget some of them once a week, and someof them more often than that.

So get ready -- you're going to need todo some speed reading!

1. How can I train my upper/inner/outer,lower/middle/frontal/lateral (select one)delts, pecs, traps, triceps, biceps, etc.(select one)?

Train the basic exercises hard and heavyand progressively, and all the upper/outer/inner etc. muscle fibers will do just fine.

2. What do you think of (insert name of highpriced super supplement)?

Food is better for you -- and much cheaper.

3. Is it possible to make good gains withouttaking steroids?

Absolutely -- that's one reason I write aboutold-timers who made GREAT GAINS in strength,muscle and power long before drugs hit the scene.

4. I'm making good gains on my current program,but I thought I might try (fill in the blank) --

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what do you think?

If you're making good gains, stick with yourcurrent program; if your gains slow down, makechanges then.

5. What do you think about (fill in blank withanything featured in an infomercial).

I don't think it works.

6. Can you give me a good training program?

I don't write personal programs, but I givereaders hundreds of power-packed programs inmy books and courses.

7. Which is better, squats or deadlifts?

They're both excellent exercises, so train bothof them (unless you have an injury that limitsyou, such as a knee injury).

8. I heard you have to do high reps for bulk --is that true?

No, it's bunk -- weightlifters and powerliftersbuild tremendous muscular size with low reps andheavy weights.

9. Old time weightlifters were FAT -- why wouldanyone look like that?

Some old-time heavyweight lifters like Louis Cyrand Karl Swaboda were hugely strong and hugely BIG,but other old-timers like Eugene Sandow, Bobby Pandour, John Y. Smith, Sig Klein, Staff Sgt. Moss,George Hackenschmidt, Maxick, and John Grimek wereheavily muscled but amazingly lean and defined -- why would anyone in their right mind not want tolook like one of them?

10. Which of your books is best for a beginner orsomeone who's making a comeback after not training for many years?

CHALK AND SWEAT, and if you're over the age of 35,add GRAY HAIR AND BLACK IRON.

There you are -- speed writing from Dino Headquarters!I hope you enjoyed it!

Yours in strength,

Brooks Kubik

P.S. You can find my Dinosaur Training books and courses (and Dino DVD's) right here at DinosaurHeadquarters:

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


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