10 Great Exercises for Dinos!

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, Issue
No. 4

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

Hard copy


Kindle e-book


2. The Revolution Continues!

That's the title of Book 1 in the new Dinosaur
Strength Training Archive
series -- which collects
and updates the very best of my articles from the
original Dinosaur Files newsletter published back
in 1997 thru 2002. Plus, it includes a brand new
power rack training program.

It, too, has been getting great reviews:

Hard copy


Kindle e-book


3. Ten Great Exercises for Dinos

Here are ten great exercises for Dinos.

They're not new, but I bet many of you
have never done them -- or have not done
them 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, and
do them strict. The one arm military press will
build cannonball delts on a no. 2 pencil. (A line
I borrowed from Bradley J. Steiner.)

See Dinosaur Dumbbell Training for tips
on 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 work
up 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 also
okay to do them with y0our feet against the

6. Crush style Grippers

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

7. One arm dumbbell shrugs

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

8. One arm dumbbell bench presses

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

9. Double Towel Pull-Ups

I cover these and other great pull-up variations
in Dinosaur Bodyweight Training. They're one of
the toughest and most effective upper body

10. Front squat partials

Many dinos like heavy quarter squats to build
bone, tendon and ligament strength -- but did
you ever try 1/4 squats with the bar in the front
squat 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 for
Dinos! Give them a try, and let me know how
you like them.

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. Dinosaur Dumbbell Training and Dinosaur
Bodyweight Training
have some unusual and
highly effective exercises:

Dinosaur Dumbbell Training


Dinosaur Bodyweight Training


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


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


Happy Birthday, Bruno!

Hail to the Dinosaurs!

We're a day late, but it's time to wish
Bruno Sammartino a very happy birthday.
Bruno turned 80 yesterday -- and based on
his most recent photos, he's still a very
impressive physical speciman.

For his age, he's one of the most muscular
and most massive men in the world -- and
he's undoubtedly one of the strongest 80
year olds in the world. Maybe the

That's the result of a lifetime of strength

Bruno Sammartino was an honest to
goodness, real life, rags to riches story.
He was born in Abbruzi, Italy back in 1935.
During World War Two, the family had to
hide in the hills to escape the Nazis. They
lived in a cave, and as you might imagine,
there was hardly anything to eat. They
often ate grass for dinner because that
was all they could find.

When the War ended, the family immigrated
to the United States. They ended up in a
tough neighborhood in Pittsburgh.

For young Bruno, that was better than living
in the cave -- but not much better. He was
terribly thin and painfully weak as a result
of the years of malnutrition during the War.

At age 14, he weighed 95 pounds.

That's not good when you're an immigrant
kid living in a tough part of town.

So Bruno started lifting weights.

Later, as he grew stronger, he began wrestling.

The training program worked.

At age 21, he weighed 265 pounds, with 20
inch arms and a 56 inch chest. He could bench
press 565 pounds -- which was a World record
back then.

He went into professional wrestling, and in
short order he won the WWWF Heavyweight
Championship of the World. He held the title
for many years.

In 1961, Bruno wrote a short course called
"The Bruno Course of Bodybuilding."

I saw an ad for it in a wrestling magazine
when I was 11 years old, and promptly
mailed in my two bucks to buy the little
monster. It was a good little course,
and I still have it.

Bruno recommended short workouts focusing
on the basic exercises: squats, bench presses,
curls, etc. Three or four sets of six reps on
each. Training with weights three times per
week. Doing some simple bodyweight exercises
on two other days.

Nothing earth-shattering -- but it worked.

He even touched on the mental aspect of training.
"Have confidence in yourself!" he wrote.

"Concentrate on the fact that you are going to
succeed and make the gains in physique and
strength that you want. Again I repeat --
never, never get discouraged."

"The reason I made my sensational gains and
went from 95 pounds at age 14 to 265 pounds
at age 21  . . . was that I concentrated on making
my goal. I stuck it out and actually that is my

Many years later, I sent some of my own books
to Bruno. He sent me an autographed photo with
a handwritten note.

It says:

"To Brooks Kubik,

Wishing you the best of health, best wishes
always, and keep pushing that weight.

Yours in strength,

Bruno Sammartino"

Yep. He signed off by saying "Yours in strength."

Now I guess you know where that comes from.

Happy Birthday, Bruno! And thanks for showing
us what strong at age 80 looks like!

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

Yours in strength,

Brooks Kubik

P.S. The way to be strong at age 80 is to start
training and keep it up -- and to train the right
way. Gray Hair and Black Iron will teach you how
to train for lifelong strength and health:


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


P.S. 3. Thought for the Day: "Start today, and
make strength training a regular part of your
life." -- Brooks Kubik


Dinosaur Arm Training

Reg Park

Hail to the Dinosaurs!

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

1. The Dinosaur Files Quarterly, Issue No. 4

Is available in your choice of hard copy or
Kindle e-book edition -- and is getting great
reviews from readers. The Kindle edition has
made it into several different top 10 lists for
Kindle books, and was even ranked no. 1 in
Australia yesterday.

Go here to grab your copy:

Hard copy


Kindle e-book


2. Hi-Proteen Memories

I received tons of emails in response to
yesterday's email about Hi-Proteen powder.

It sounds like every Dino age 50 and up used
the stuff back in the day -- for awhile -- and
it didn't help any of us.

Real food is better and cheaper!

See Knife, Fork, Muscle for real-world, no-
nonsense advice about diet and nutrition
for lifelong strength and health:


For links to the e-book series of Knife, Fork, Muscle
books, see our products page.

3. Dinosaur Arm Training

I received an email several days ago from a
reader who wondered why I consider barbell
curls to be a basic, compound exercise.

He said they were an isolation exercise, and
seemed to think that they weren't worth doing.

And you run into many people who think the
same thing.

For example, I spoke at a seminar several
years ago, and one of the attendees was a
gym owner who told me that if someone at
his gym does curls, he "throws them out the

I both agree and disagree with that way of

On the one hand, doing a workout that is 50
to 90 percent curls is ridiculous -- but it's
fairly common.

And bunny-style isolation curls are about as
useful an exercise as lifting a small bag of
marsmallows for 10 reps at 10/10/10

But heavy barbell curls are another kind of

My best in the STRICT barbell curl -- using an
industrial strength, heavy duty easy curl bar --
was 185 for five reps.

And let me repeat -- these were STRICT

You better believe that this involved all of
the muscles in the entire body from head
to toe -- NOT because it was a cheat curl,
but because it was a strict curl with a heavy
barbell, and I had to lock the entire body
and hold everything in position while I
curled the bar.

When you do a heavy strict curl, you try to
lift the weight with a combination of arm,
shoulder and chest power -- even though
your forearms are the only part of your
body that is moving.

That makes heavy curls an important
assistance exercise for the bench press --
and a great exercise for football lineman,
wrestlers, and those who train in judo,
jujitsu or other grappling arts.

A football lineman doesn't make pancakes
on the griddle. He makes them with heavy
curls (along with heavy leg and back work).

Ditto for a wrestler, and trust me, I know
what I'm talking about here. I knocked
several opponents unconscious with hard
throws when I was in high school.

Anyhow, I hope that clears things up.

Bunny curls -- isolation exercise.

Heavy, strict curls -- a basic, compound
exercise -- and well worth doing.

And one more thing.  Reg Park (pictured above)
included heavy barbell curls in his strength and
bulk course. Nuff said!

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 Dinosaur Arm Training course will
teach you how to build some seriously
strong and powerful arms:


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


P.S. 3. Thought for the Day: "Thinking without
acting is as bad as acting without thinking."
-- Brooks Kubik


Black Iron: The John Davis Story

Hail to the Dinosaurs!

John Davis was a six-time World Weightlifting Champion and won the gold medal in weightlifting at two Olympic Games.

In his day, he was the Strongest Man in the World.

This book tells his story -- and includes his actual training program, as recorded on a small note-card by one of his friends and training partners way back in 1940.  I know, because I interviewed his training partner as part of the research for this book.

It's a fascinating story, and you can find it right here:


Yours in strength,

Brooks Kubik

Goerner the Mighty!

Hermann Goerner

 Hail to the Dinosaurs!

Hermann Goerner had some of the strongest
hands and fingers of any man who ever
lived -- and he had tremendous all-around
strength, as well.

On October 8, 1920, Goerner performed a
one-hand deadlift with a barbell weighing
727 1/2 pounds!

He performed a one-hand snatch with a
barbell weighing 220 1/2 pounds on Nov-
ember 30, 1919 -- and performed a one-
hand clean and jerk with a barbell weighing
264 1/2 pounds on November 9 of the same

On March 21, 1920, he performed a one-
hand swing with two kettlebells having a
combined weight of 220 1/2 pounds.

In the same year, he deadlifted 793 2/3
pounds, clean and jerked 390 1/4 pounds,
and performed a front squat with 474 1/2

Goerner was 6' 1/2 inch in height, and weighed
just 220 pounds at the time he made these
amazing lifts.

Later. his muscular weight increased to
about 245 pounds, making him one of the
most impressive looking of all strongmen.

Goerner had a unique training system to
strengthen his hands, fingers and grip.

I cover it in detail in Strength, Muscle and
Power -- and it's one of the best programs
there is to build truly Herculean grip strength.
After all, it's the program Goerner used to
perform that amazing one-hand deadlift.

What a powerhouse he was!

Yours in strength,

Brooks Kubik

P.S. You can grab Strength, Muscle and
right here at Dino Headquarters:

P.S. 2. For more about Goerner and his
training methods, grab his biography,
Goerner the Mighty, from my good friend
Bill Hinbern:

P.S. 3. Thought for the Day: "You can argue
about  a lot of things, but you can't argue
about the training methods of a man who
deadlifts 727 1/2 pounds with one hand."
-- Brooks Kubik


Did Grimek Use Proteen Powder?

Hail to the Dinosaurs!

Two quick notes, and then we'll talk about
John Grimek -- and whether he used Hi-
Proteen powder.

1. The September 2015 Dinosaur Files
Quarterly - Hard Copy Edition

We mailed the hard copy edition of the
new Dinosaur Files Quarterly on Thursday
of last week. If you reserved a copy during
the pre-publication special, you should be
getting it today or tomorrow -- unless you
live somewhere in the USA that's been
hit by the rain and flooding on the Atlantic

The rain and flooding will undoubtedly slow
down mail deliverythroughout the affected
region. How much, we don't know.

But wherever you live, shoot me an email when
you get your hard copy of the DFQ -- and let
me know how you like the little monster.

If you want the hard copy issue but haven't
ordered it yet, here's the link:


2. The September 2015 Dinosaur Files
Quarterly - Kindle E-Book Edition

We released the Kindle e-book edition of the
new DFQ on Sunday, and the little monster
zoomed right up into the Kindle Top 10 List
in its category -- which is pretty good for the
first day of a new release!

Here's the link to the Kindle e-book edition,
which is ready for immediate download:


If you grab the e-book edition, be sure to post
a review on our Kindle page. The reviews really
help us!

And before I forget -- a very big THANK YOU to
everyone who helped push us into the Top 10!

And now, let's talk diet and nutrition for strength
training and muscle building.

3. Did John Grimek Use Hi Proteen Powder?

When I was a kid, Bob Hoffman sold Hi-Proteen
powder in a big four-pound box. (And yes, they
spelled it "p-r-o-t-e-e-n.)

The box was blue, with photos of John Grimek,
Steve Stanko and Jules Bacon.

I bought the stuff because I wanted to look like
Grimek, Stanko and Bacon -- and hopefully, to
win the Mr. America title, just like they had done.

I figured that if Grimek, Stanko and Bacon used
Hi-Proteen to build their muscles, it would work
the same for me.

I was wrong. It didn't build much of anything.
And eventually, I stopped taking the stuff.

But here's the funny thing.

Grimek won the Mr. America in 1940 and 1941.

Bacon won the Mr. America in 1943.

Stanko won the Mr. America in 1945.

Hi-Proteen didn't go on the market until the
early 1950s.

In other words, Grimek, Bacon and Stanko
did NOT use Hi-Proteen to build their muscles.
They did it with barbells, dumbbells and plenty
of good, solid food.

Grimek once said, "Meat is my baby!"

He never said that about Hi-Proteen powder.

And yet, the stuff was marketed with photos
of Grimek, Bacon and Stanko on the box.

There's an important lesson there -- but I have
to admit, it took me a long time and many
boxes of Hi-Proteen powder to learn it.

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. Real food plus real training equals real
muscle. Get the details in Knife, Fork, Muscle:


P.S. We're also releasing Knife, Fork, Muscle in
 a series of Kindle e-books. You can find
links to the first three books in the e-book
series right here:


P.S. 3. Thought for the Day: "Five words: hard,
heavy, progressive strength training." -- Brooks


Issue No. 4 of the Dinosaur Files Quarterly Is Available on Kindle!

Hail to the Dinosaurs!

I'll keep this short and sweet.

We just released issue no. 4 of the
Dinosaur Files Quarterly as a Kindle

You can grab the little monster right


If you read the Kindle edition, please
post a review on our Kindle page. The
reviews really help us.

We mailed the hard copy edition of the
DFQ on Thursday, so if you pre-ordered
the hard copy, it should be arriving very
soon. Let me know when you get it and
how you like it.

Yours in strength,

Brooks Kubik