More Thoughts on Training Frequency

Hail to the Dinosaurs!

We have a ton of older Dinos, and
I thought I'd start out by sharing a
blog post for older lifters. It's by
Charles Poliquin, the Strength
Sensei, and it has some very
good ideas for older strength
athletes:

You'll also see a nice reference to
Dinosaur Training  Secrets, Vol.2,
"How Strong Are You?" Charles
really likes the course, and thinks
it has some excellent strength
standards for balanced development.

And for the record, so do I. That's
one of the reasons I wrote it.

You can grab the little monster in
the kindle e-book edition right
here:

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

If you prefer hard-copy, go here:

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

In other news  . . .

We received a ton of responses to
yesterday's post on workout frequency.
Here's a summary of what you had to
say:

1. Many Dinos reported that they do
best using a divided workout program
and training once every 4 or 5 days.

a. This is a very common schedule for
older Dinos because it allows for good
recovery and recuperation between
workouts.

b. It also helps avoid the joint problems
that can result from pounding an older
body too often.

2. Many Dinos also noted that their
optimal workout frequency differs
from one exercise to another. That's
a very important and little known
point.

a. Many Dinos said they need to do
a pressing exercise in each workout.

b. However, the same Dinos noted
that they do better on their pulling
exercises if they allow more rest
between sessions.

c. This is similar to many powerlifting
programs where you train the bench
press more often than the deadlift
because the deadlift requires a longer
recovery time between workouts.

3. Several Dinos noted that they do their
extra-heavy exercises -- such as heavy
partials in the power rack -- less often
than their lighter exercises.

a. Two Dinos noted the same thing
about heavy, awkward objects.

b. Similar points would apply to death
sets or the 20-rep breathing squat.

The bottom line for all Dinos is this:

Once you start to handle some serious
iron, you'll probably do better with much
less training than you think -- and that
goes double for older Dinos.

Remember, you stimulate gains in strength
and muscle by training -- but you need to
give your body the time it needs to grow
stronger and bigger in response to the
training stimulus -- and that requires
the right amount of non-training time.

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. Gray Hair and Black Iron is the number
one book about effective training for older
Dinos. Go here to grab a copy:

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

P.S. I cover workout frequency, abbreviated
training, and ultra-abbreviated training in
Dinosaur Training Secrets, Vol. 1:

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

Hard-copy

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

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

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

P.S. 3. Thought for the Day: "One of the keys
to training success is to find your personal
requirement for optimal training frequency."
-- Brooks Kubik

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

"Can I Train Every Two Weeks?" He Asked

Hail to the Dinosaurs!

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

1. Knife, Fork, Muscle

The best book ever written on real world,
no nonsense diet and nutrition is available
in hard-copy -- and we're also releasing it
in e-book format on Kindle.

The e-book version is divided into a series
of books, each covering different aspects
of the diet and nutriiton puzzle. We'll get
more books in the series up on Kindle as
fast as possible.

For the complete hard-copy edition, go here:

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

For the first book in the Kindle e-book series,
go here:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

And please be sure to post a review of the
Kindle e-book. The reviews really help us. If
you're an Amazon customer, you can post a
review even if you purchased the hard-copy
edition.

2. Trudi at the Derby

Trudi was featured in the broadcast of the
2015 Kentucky Derby -- singing her heart
out at the end of "My Old Kentucky Home."

If you'd like to see the beautiful lady that
cooks all the great meals I describe in Knife,
Fork, Muscle, look for her at 1:21 in the below
clip:

https://www.youtube.com/watch?v=D6Wca0e06Pc

The great part is, this was live and unrehearsed.
One of the cameramen picked her out of a crowd
of over 170,000, and made her the face, the voice
and the heart of the Kentucky Derby.

And yes, in case you didn't notice, I'm very proud
of her. She helped make a special moment even
more special for 16 million viewers around the
world.

3. "Can I Train Every Two Weeks?"

I'm a big fan of abbreviated training and ultra-
abbreviated training, where you follow a divided
workout system and train each exercise once
a week.

Many Dinos have made enormous progress --
often the best gains of their lives -- by following
an abbreviated or ultra-abbreviated program.

For details, see Strength, Muscle and Power
or Dinosaur Training Secrets, Vol. 1. I cover
abbreviated and ultra-abbreviated training
in detail in both of these books -- explain
how I began to follow an abbreviated
program -- detail the results -- and give
plenty of great workouts for you to use.

Some older Dinos have made great gains on
a once a week workout.  (We cover two or
three of these programs in the March 2015
issue of the Dinosaur Files quarterly, so grab
a copy of you're curious about how they do it.)

So the question becomes, would even more
rest between workouts be even better?

Here's an interesting email from a 44-year old
Dino who is wondering if training each exercise
once every two weeks might work for him:

"I'm a 44-year old trainer. I was reading an
article of yours about abbreviated training,
which I'm a big fan of.

I read another article by a guy who trains his
body parts every two weeks. Upper body one
week, then lower the next.

I usually do upper body one day per week, and
lower body another day per week.

But due to age, etc., I was thinking of trying
something like this:

1. Do Trap Bar deads, chins, neck and farmers
walks in week one.

2. Do military press, inclines and rows in week
two.

3. Do Romanian deadlift, heavy leg press, calves
and farmers walk in week three.

4. Do bench, dips and rows in week four.

I take a two-week break every couple of months
or so at the end of a cycle, and always come back
and crush it. So why couldn't I make progress
always having a two-week break between
bodyparts?

What do you think?

Kenny"

Well, as you might expect, I have a number of
thoughts about this program.

1. You're not doing different body parts every
two weeks -- you're doing upper body one week
and lower body the next, but with different
exercises.

a. That's a bit nit-picky, but if I don't mention it,
I'll be buried in emails from readers who point
this out.

2. From a strength and muscle perspective, this
should work fine for an advanced trainee who
is handling BIG weights and training with very
high intensity in each workout.

a. The extra rest days would probably be a
plus for such a trainee.

3. For a newbie or even an intermediate, you
would not be training often enough for good
progress.

a. Newbies need to train each exercise 3x per
week to learn the proper movement pattern.

b. They also need to make training a regular
habit. Once every week or more will not be
often enough to develop the training habit.

4. The program may work better if you do each
of the four workouts every four days -- or every
five days -- rather than once every seven days.

a. We set up our workout schedules using a
seven-day training week, but that's just
because we have a seven-day week in
the calendar.

5. The program would work better for basic
strength and muscle building exercises (which
you are doing), or for powerlifting, than for
Olympic weightlifting.

a. Weightlifting requires more frequent training
because you need to work so much on skill,
technique, flexibility and mobility.

b. That said, many Masters age weightlifters
program certain exercises -- such as pulls or
squats - much less often than snatches and
clean and jerks. In other words, they train
the movements that require greater technique
more frequently than they train the basic
strength movements.

c. For example, an older lifter might do
the deadlift and shrug or the Olympic style
deadlift once every two weeks. So that's
similar to what you are thinking about
doing.

6. I prefer more frequent workouts because
I use my training as a stress-reliever. Many
older Dinos feel the same way. So I prefer
3x per week on a divided workout schedule.

6a. Some older Dinos also train more often
because they train with a friend or family
member (often a son or daughter) who
does better on a more frequent program.

6b. And some older Dinos lift once a week
and do other things (such as martial arts
training or cardio work) on other days.

7. The bottom line is -- if it interests you, give
it a try and see what happens. If it works,
that's great -- and if not, you can always go
back to a program with more frequent
workouts.

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

Yours in strength,

Brooks Kubik

P.S. Go here to grab Strength, Muscle and
Power:

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

P.S. 2. For the Dinosaur Files quarterly (which we
offer as single issue purchases, not as a sub-
scription), go here:

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

P.S. Dinosaur Training Secrets, Vol. 1 is
available in hard-copy or Kindle e-book:
Hard-copy:

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

Kindle e-book

http://brookskubik.com/dinosaursecrets01_kindle.html

P.S. 3. My other books and courses -- and links
to my other Kindle e-books -- are right here:

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

P.S. 4. Thought for the Day: "It doesn't matter if
it's different or unusual. What matters is whether
it works." -- Brooks Kubik

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

A Big Derby Surprise for the Dinos!

Hail to the Dinosaurs!

Two quick notes, and then I'll share a Derby
surprise that will knock your socks off.


1. Knife, Fork, Muscle

We're releasing Knife, Fork, Muscle in a
series of Kindle e-books, with live links
to various resources cited in the book. The
first four books in the series will give you
all of the information in the original hard-
copy edition that we released in 2014.


The first e-book covers protein requirements
for Dinosaurs -- meaning hard training Iron
Slingers -- along with tons of information
on your best sources of high quality protein.


What to eat -- and what not to eat -- and
why.


You can grab the first e-book in the series
right here:


http://www.brookskubik.com/knifeforkmuscle01_kindle.html

If you prefer the original hard-copy edition,
it's right here at Dino Headquarters:


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

2. The New Products Page

Our new products page has links to my hard-
copy books and courses -- AND links to my
Kindle e-books. Check it out:


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

Be sure to follow the links to the e-book pages
and look at the reviews -- and pick your favorites,
and rank them.


And feel free to post a review of your own --
the reviews really help us.


3. The Big Derby Surprise

As you probably know, we live in Louisville,
Kentucky -- about 5 miles away from world-
famous Churchill Downs, the home of the
legendary Kentucky Derby.


The Kentucky Derby is one of the biggest
events in all of sports, and this year it was
bigger than ever.


Our daughter was home to visit, and she
and Trudi went to the Derby. I stayed home
and worked on Dino projects.


At about 6:00, I stopped working and went
downstairs and turned on the tv. I decided to
watch the final run-up (no pun intended) to the
big race that they famously call "the most
exciting two minutes in sports."


They always follow the same traditions as the
race gets closer and closer.


The owners and their families walk the horses
down the track from the stable -- and then the
jockeys come out -- and they saddle up and
begin the long, slow walk to the starting gate.


As they do, the trumpets blare -- and then the
band plays "My Old Kentucky Home" -- and
everyone sings along.


It's a Kentucky tradition, and a hugely sentimental
moment -- and for two minutes, everyone in the
entire world is a Kentuckian -- and there's not a
dry eye in the house.


The tv cameras pan the jockeys -- and then the
crowd -- and then a beautiful woman in one of
those spectacular Derby hats -- and then the
jockeys again -- the crowd -- and another
beautiful woman. They're looking for women
who epitomize the spirit of the Derby, its
tradition, its honor and its beauty.


So there I am, sitting in the living room, checking
the crowd closely, looking for Trudi and for our
daughter.


I knew where they were sitting, and it was close
to the track, and I thought -- if I was lucky --
very lucky -- I just might catch a glimpse of
them.


Of course, there were over 170,000 people
there, so the odds of seeing them were pretty
remote. Still, all you can do is try.


But we were almost at the end of "My Old
Kentucky Home" and there was no sign of
them.


And suddenly, there she was.

Blonde hair, blue eyes, beige hat -- singing her
heart out. You could even see the tears in her
eyes.


It was Trudi -- and the camera stayed on her
for a very long time, as the music swelled, and
the crowd joined her.


She was the face of the Kentucky Derby --
and the voice of the Derby.


She brought it home -- helping to make a
magical moment even more magical for 16
million viewers around the world --
including one very astonished and very
proud Dinosaur sitting there in the living
room, his eyes bulging in disbelief.


If you missed it -- or if you didn't know it was
Trudi -- here's the clip. She's at 1:21 or so:


https://www.youtube.com/watch?t=13&v=D6Wca0e06Pc

Thanks for watching -- and I hope you
enjoyed it. I know I did. It's a moment
that Trudi and I and all of our friends
and family will treasure forever.


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


Yours in strength,

Brooks Kubik

P.S. Here's the link again for the first of the
Knife, Fork, Muscle e-books:


http://www.brookskubik.com/knifeforkmuscle01_kindle.html

P.S. 2. If you prefer hard-copy, go here:

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

P.S. 3. My other books and courses are right
here:


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

P.S. 4. Thought for the Day: "If you can
touch the hearts of 16 million people, you're
doing pretty darn good -- and you're pretty
darn special." -- Brooks Kubik


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

A Dino-Style Bacon Burger

Hail to the Dinosaurs!

I just finished a great lunch consisting
of a favorite meal of many strongmen.


I had to cook lunch for myself because
it's Kentucky Derby Day, and Trudi is at
the track with our daughter.


I stayed home to work on a new Dino
project, and before you could say
"T Rex", it was lunchtime.


Anyhow, I was pretty hungry, so I made
a Dino-style Bacon Burger.


Here's the recipe:

1. Do an hour of heavy squat snatches
the night before, so you kick your
metabolism into high gear.  As a
result of my weightlifting workouts,
I'm hungry all the time. If you train
Dino style, as I assume you do, then
you know what I mean.


a. Squats work well, too.

b. Ditto for deadlifts.

c. Or the clean and press.

d. Or the clean and jerk.

e. Or an hour or so of anything that
Dinos do.


2. Dinner last night was a big steak,
a small baked potato with butter, and
some grilled asparagus.


a. Breakfast was a three-egg Dino
omelet, and a half-pound hamburger
patty with no bread or bun.


b. Those were big meals, but like I
said, I'm always hungry.


c. if you're a Dino, training is serious
business, and so are your meals.


3. For lunch, I cooked some bacon and
set it to the side.


a. I poured half the bacon grease into
a glass jar. We save it in the fridge and
use it for cooking. Works great with eggs.


4. Then I fried a half-pound bison burger
in the remaining bacon grease.


a. Ground beef also works well, but we
had ground bison in the fridge, so I went
with that.


b. Brontosaurus burgers are also good.

c. BTW, this was grass-fed, grass-finished,
free-range bison -- raised with no hormones
and no antibiotics.


d. And the bacon was from pastured pork.

e. All of it raised locally -- and purchased
at our favorite farmers' market.


5. While the burger was cooking, I washed
and chopped some lettuce and sliced up a
nice looking tomato.


6. When the burger was done, I put it
on a plate with the bacon, the lettuce
and the tomato slices.


7. There was no bun, because I don't eat
bread or other wheat products -- or any
sort of baked goods -- or any refined foods. 


And that was lunch.

Fast, simple and very good -- and good for
you -- just like a Dino-style workout!


If you want to learn more about Dino-style
nutrition, grab Knife, Fork, Muscle. It's the
best book ever written about serious diet
and nutrition for strength training and
muscle building.


You can get the hard-copy right here:

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

For those of you who prefer e-books, we're
releasing Knife, Fork, Muscle as a series of
e-books. Book no. 1 in the series covers
protein for Dinos -- which is a pretty important
and vastly misunderstood topic.


You can grab book no. 1 in the e-book series
right here. 


http://www.brookskubik.com/knifeforkmuscle01_kindle.html

By the way, you might recognize the name of
the man who posted the first review for book
no. 1 in the e-book series. He's pretty famous.


We'll work on getting the next e-books in the
series on-line as fast as possible. Be looking
for them.


Yours in strength,

Brooks Kubik

P.S. If you're looking for some workouts that
will help build a Dino-style appetite, try this
little monster:


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

P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to the Kindle pages for my e-books:


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

P.S. 3. Thought for the Day: "Hard training
Dinos don't just eat -- they demolish their
meals." -- Brooks Kubik


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

Something New for Dinos!

Hail to the Dinosaurs! 

It's time to go hit the iron, so I'll keep
this short -- but I wanted to make sure
you had the news as soon as possible.

We're releasing Knife, Fork, Muscle as a
series of Kindle e-books.

The first book in the series just went
live:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

We'll work on getting the others up as fast as
we can.


We're doing a series of books because we're
seeing new developments in diet and nutrition
all the time, and this will allow us to update
or expand different topics very quickly.


It also allows us to add additional books
covering new topics -- or answering
questions from readers.


The first four books in the series will cover
everything that's in the hard-copy edition of
Knife, Fork, Muscle. If we do additional
books, they will feature all new material.


Shoot me an email if you have any 
questions.

Otherwise, go grab the little monster --
and happy reading!


Meanwhile, I've got a date with a barbell --
followed by a Dino-sized dinner.


Yours in strength,

Brooks Kubik

P.S. Here's the link again:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html



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

Some BIG News for Dinos!

Hail to the Dinosaurs!

Earlier today I sent an email where I
referred to Peary Rader's original Iron
Man magazine as the Holy Grail of
strength training and muscle building.

I don't think anyone would dispute that.

The original Iron Man was a remarkable
little magazine -- with tons of great
articles, terrific photos, and a strong
editorial slant toward real world
training as opposed to the Muscle
Beach fantasy stuff we saw in so
many other magazines.

IronMan covered:

1. Breathing squats

2. Weight gaining diets

3. Workouts for the Working Man

4. Articles on all of the great
champions and how they trained

5. Rest-Pause Training

6. Isometric training

7. Isometronic training

8. Iron Game history

9. Power rack training

10. Grip training secrets from "back in
the day"

11. Articles on building your own gym
equipment -- starting a home gym --
setting up a neighborhood gym -- or
getting into the gym business.

12. Weightlifting workouts

13. Bodybuilding programs

14. Specialization programs

15. The one inch to your arms in one
day program

16. Powerlifting programs

17. Training for sports

18. Neck building exercises

19. Arthur Jones' Nautilus system

20. Articles by Bradley J. Steiner, Bill
Pearl, Doug Hepburn, Arthur Jones,
Reg Park, Tony Ditillo, and many more.

As I said, it was the best of the best.

And now -- here's some BIG NEWS . . .

My friend John Wood has received permission
to reproduce the complete 50 year run of the
original Iron Man magazine.

The details are a bit complicated -- and for
now, they're secret -- but let me just say
this:

You're gonna have some GREAT reading
available in the not too distant future.

Some. Really. Great. Reading.

Head on over to John's website and sign up
for his daily emails, so you get the news
directly from him as soon as everything
is ready.

http://www.oldtimestrongman.com/

Tell him I sent you -- and tell him you can't
wait to see what's coming!

Yours in strength,

Brooks Kubik

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

Great Feedback from an Iron Game Legend!

Hail to the Dinosaurs!

Back when I was getting started in the
Iron Game, I was lucky enough to discover
the Holy Grail of Strength Training -- Peary
Rader's wonderful old Iron Man magazine.

That was almost 50 years ago, and I still
remember how excited I was to read that
first issue.

I tore through the entire magazine in
record time -- including the classifieds.

And it was there that I first met Bill
Hinbern.

He had a classified ad for an old course
by bodybuilding legend, Reg Park. The
title was perfect:

"Strength & Bulk Training for Weight
Lifters and Body Builders."

Of course, I sent away for it.

Back then, it was  a big deal to buy ANY-
THING through the mail. My parents didn't
approve of mail order purchases. They
thought mail order was sketchy.

I remember that it took a lot of talking
to get them to give me the okay on ordering
the Reg Park course from that mysterious
mail order merchandiser -- Bill Hinbern.

After all, he lived all the way up in
Michigan!

Anyhow, the course arrived, and it was
TERRIFIC. One of the best courses ever,
and yes, I still have it in my strength
library.

And yes, Bill Hinbern still sells the course.
You can find it -- and other Reg Park courses --
and TONS of other great books and courses --
right here:

http://superstrengthtraining.com/reg-park

That was the first of many books and courses
that I bought from Bill Hinbern -- and it became
the basis of a lifelong friendship.

In 1995, when I was working on my first book,
Dinosaur Training, I let Bill read the manuscript
before it was printed.

I wasn't sure if it was going to sell -- or if I'd
lose my shirt by having it printed and not being
able to sell it.

So I asked Bill what he thought.

"Print it," he said. "It's great."

So I did.

And the rest, as they say, is history.

With that background, guess how I felt when I
woke up this morning and discovered that Bill
has moved into the modern age -- that's he's
bought and read all of my Kindle e-books --
and that he's posted killer reviews of all
five of them.

So I'd like you to dio me a big favor.

Follow the links to the different e-books, and
look for the most recent reviews. Bill's review
will be the most recent or next to most recent
for each book. Or search for his review by his
name.

Read the review, and if you think it's a good one,
go to the box at the end of the review and click
YES when Amazon asks you if it's a useful review.
Of course, you can feel free to read and rank
the other reviews -- and to comment on the
reviews -- or post a review of your own.

And if you want to grab one of the new e-books
(or more than one of them), that's okay, too!

The links to the Kindle e-books are below:

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

http://brookskubik.com/dinosaursecrets01_kindle.html

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

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

3. The Training Secrets of John Grimek

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

4. The Dinosaur Military Press and Shoulder
Power Course

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

5. The Doug Hepburn Strength and Muscle Building
System

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

Let's show the world that when Bill Hinbern talks,
people listen!

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

Yours in strength,

Brooks Kubik

P.S. Go here if you want to grab a hard-copy
version of any of my e-books -- or if you want
any of my other hard-copy books and courses:

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

P.S. 2. Thought for the Day: "There are plenty
of good people in the Iron Game, but there's
only one Bill Hinbern." -- Brooks Kubik

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