The One Million Squats Rule

Hail to the Dinosaurs!

Two quick notes and then we'll talk training.

1. The Dinosaur Training Strength Archive

I'm releasing revised and updated versions
of my very best articles from the original
Dinosaur Files hard copy newsletter from
1997 thru 2002. There are MANY of them,
so we'll need to do them in a series of
books. The title of the series is The
Dinosaur Training Strength Archive.

Go here for details  and to order the hard
copy edition of book no. 1 in the series:

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

The Kindle e-book version will be ready soon.
I'll send a link as soon as we release it.

2. The Dinosaur Files Quarterly

I'm working on the September issue of
the Dinosaur Files Quarterly. This will be
issue no. 4. if you missed the earlier issues,
grab them now in your choice of hard copy
or Kindle e-book.

Also, I need feedback on the June issue of
The Quarterly. Send it on in ASAP!

3. The One Million Squats Rule

World and Olympic weightlifting champion
Tommy Kono used to say that we all have
a certain number of squats in us, and when
we use them up, that's it.

He didn't mean we're programed to do a
certain number of squats and then our
knees suddenly stop bending and we're
left standing there like the Tin Man in
the Wizard of Oz movie.

No, he meant that we need to take care
of our bodies and not do crazy stuff that
does more harm than good -- and not
waste our reps on things that don't
directly contribute to our  strength
and health goals.

For example, you see a lot of stuff out
there about squatting every day.

Why?

If you can build just as much strength (or
more) on less frequent squat workouts, then
why hit them every day and run the risk of
jacking up your knees, hips or lower back?

Why not allow time for adequate recovery?
It not only helps your training, it helps
preserve and protect your joints.

Or you see guys doing leg workouts where
they do hundreds of reps of different
exercises. 5 x 10 on this, 10 x 10 on
that, 5 x 12 on something else -- and
on and on. Some guys might do 500 or
more reps in a single leg training session.

Why do that if you can get bigger and stronger
with 5 sets of 5 reps or 5/4/3/2/1 or 5 sets of
3 in the squat or front squat?

The lower volume builds more strength and
more muscle -- and imposes much less wear
and tear on your body.

So why do the high volume thing?

Lower reps also allow you to train with greater
focus and much more precision.

You concentrate on each rep. You perform it in
perfect form. You become the rep.

In contrast, high volume workouts are almost
always a series of fast, choppy, sloppy reps
performed with little focus and no attention
to the mind-muscle link. Your brain does
nothing more than count the reps.

But there's a better way to do it. A much
better way.

I've been training for close to 50 years now,
and I plan to keep on training for a long time.
I have no idea how many more squats I have
in me, so I'm playing it safe. I keep the volume
low, and I make every rep count. I train with
total and complete focus, and I do everything
possible to maximize the mind-muscle link.

Tommy Kono called it "Quality Training." You
focus on quality, not quantity -- on perfect
lifting rather than on volume.

It makes a BIG difference -- and it helps keep
you from using up those squats too early in
your career!

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 a great book about Quality Training
for older Dinos -- as in anyone age 35 and up:

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

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

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

P.S. 3. Thought for the Day: "Strength training
is one of the best things you can do for yourself.
Make the most of the opportunity." -- Brooks
Kubik

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Ground-Based Strength Training

Hail to the Dinosaurs!

As you know, we are releasing my LOST
ARTICLES in a series of books. Hard copy
for those who like hard copy, and Kindle
e-book for those who like e-books.

The LOST ARTICLES come from the original
Dinosaur Files newsletter, which ran from
1997 thru 2002. I've updated, revised, and
supplemented the articles -- and I've even
written a complete new article to go with
the old ones. It gives a step by step power
rack training program that will rocket your
strength to new levels.

Go here to grab the hard copy edition of
book 1 in the new series during our big
pre-publication special. We'll ship the little
monsters in 7 to 10 days, and when we
do, we'll include a special pre-publication
bonus:

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

We're finishing up the e-book. As soon as
it's ready, I'll send a link to the Kindle page.

As I've been going through the old issues of
the original Dinosaur Files, picking out the
best of my articles and working them into
the new book, I've noticed a tremendous
emphasis on ground-based strength
training.

I was pushing it really hard back in 1997 --
and I'm still pushing it.

Ground-based training is a fancy term for
"stand on your feet" training.

It's far and away the most effective way to
train for strength and power.

I emphasized ground-based training so much
because back then many people did most or all
of their training sitting down or lying down.

You could go to a Nautilus club and do a complete
circuit on the Nautilus machines -- and never stand
on your feet for a single exercise.

That's what many people did back then -- and it's
how many athletes were trained.

Most of the gyms were filled with benches for a
variety of seated exercises. You did seated presses,
seated press behind neck, seated curls, leg presses,
leg extensions, leg curls, benches, incline presses
and seated pulldowns.

And then there was the Hack machine for the
thighs. You stood on your feet but you leaned
back against the slide. It was more like a lying
down squat than anything else. Crazy -- but
very popular.

Many trainees would do an entire bodybuilding
workout without ever standing on their feet.

I pushed back against it really hard in the Dinosaur
Files.

I urged trainees to stand on their feet and lift heavy
stuff.

Why?

Because that's what the human body is designed to do.
We didn't evolve to sit on our rear ends -- or to lie
down while we "exercised" our legs.

Over time, the message began to get through. Today,
there's much more emphasis on ground-based training.

That's a very good thing, and I'm proud the Dinosaur
Files contributed to 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. Here's the link again for the hard copy edition
of book 1 in the new course:

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

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

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

P.S. 3. Thought for the Day: "Stand tall and lift
heavy." -- Brooks Kubik

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Old Gold for the Dinosaurs!

Hail to the Dinosaurs!

I have something new and exciting for you.
It's old gold.

Beginning almost 20 years ago, way back
in 1997, I published a terrific monthly
newsletter called The Dinosaur Files.

It ran for five years -- a total of 61 big issues.

And it contained some of the best articles ever
written about real world, effective, no nonsense
strength training and muscle building.

I know they were effective because readers
used them -- and reported great gains. Some
Dinos made the best gains of their entire lives
on those workouts.

I used them, too. And I made some of my all-
time best lifts on them.

But here's the problem . . .

Those wonderful articles have never appeared
anywhere else.

I never reprinted them in a collection or an
anthology. They're not available at the Dinosaur
Training Blog, and I've never used them in my
daily emails.

If you missed them the first time around, you
missed them. Period. They've been lost. I think
of them as my lost articles.

Over the years, I've had literally hundreds of
requests to reprint the best of my articles from
the original Dinosaur Files.

And now, that's what we're doing.

We're going to release the best of my articles
from the original Dinosaur Files in a special
series of books. Each book will feature 8 to
10 different articles.

I've revised, expanded, updated and supplemented
the articles, and I've included a special introduction
for each of them.

The title of the new series tells the story:

The Dinosaur Training Strength Archive.

And that's not all.

In book 1 in the series, I've also included a brand
new, never before published chapter featuring a
terrific power rack training program to build
muscle, bone, tendon and ligament strength
as fast as possible. It's ALL NEW and it's very,
very effective. It will move you from "strong"
to "super strong" faster than you can buy
more plates for your barbell.

The books will be available in 8.5 x 11 hard
copy format (similar to my Dinosaur Training
courses) and in Kindle e-book editions.

The first hard copy book in the series is at the
printer. It will be finished and ready to ship to
you in 7 to 10 days.

We'll do our usual pre-publication special for the
hard copy edition. Go ahead and order it now,
and when we fill your order we'll include a
special bonus.

The Kindle e-book edition will be released very
soon. When it's ready, I'll send an email with the
link to the Kindle page.

Here's the link to the hard copy edition:

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

I'm very excited about this new project, and I'm
looking forward to sharing the very best of the
original Dinosaur Files with you.

The lost articles have been found -- and you're
going to love them!

Yours in strength,

Brooks Kubik

P.S. Here's the link again:

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

P.S. 2. Thought for the Day: "Old gold and old
iron are hard to beat." -- Brooks Kubik

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The Dinos Roar -- Feedback on Yesterday's Email!

Hail to the Dinosaurs!

Two quick notes and then we'll talk
training.

1. T shirts, Hoodies and Sweatshirts.

In order to save storage space here at
Dino HQ we're discontinuing our t-shirts,
sweatshirts and hoodies for the time
being.

We have a limited supply in stock and
they're going fast. If you want one, send
me an email and check to see if we have
it in stock before placing your order.

Act now -- there are not many left.

2. New Stuff Coming Soon!

We have two new projects in the works,
and we'll be launching them very soon.

Be looking for the first announcement
later in the week.

3. The Dinos Roar!

We received a ton of great feedback in
response to yesterday's email about the
old guy and the barbell.

Here's how some of it went. See if you
can spot the common theme:

"This is truly one of your best, Brooks."
Eddie (age 64)

"You're not old, unless it is in your head that
you think you are old. My great-grandfather,
who was a blacksmith/farmer in Sullivan co.
New York, climbed the big pine tree by the
barn on his 65th birthday. Must have been
75  to 80 feet high. He just wanted to see if
he could climb the tree at age 65 like he
could at age 14. I'm 68 and looking forward
to tomorrow's workout: deadlifts, bench,
upright row, pullovers, neck and side
bends."

JGP

"Old man with a barbell. I relate to this. Just
turned 69 and still at it. I'm sure the neighbors
have me dubbed: There he goes again, the old
man with the barbell!"

Robert

"The old guy with the barbell. I really like that.
It also describes me."

David

"I also like being the guy who scares the neighbors
carrying heavy sandbags or doing the farmer's
walk."

Peter

"There has been more than one time that I held
up traffic in our one-car alley doing the farmer's
walk or sandbag carry. I usualy train with the
garage door up, so people in my neighborhood
all know I lift weights. I can only imagine what
they're thinking: It's that nut with the barbells,
bags, barrels and stones again."

Dustin

Yeah, it's easy to spot the theme. We Dinos are
all on the same page.

Wherever we live, and wherever we train, we do
it OUR way. It may not be fashionable or trendy,
and it may seem crazy to the rest of the world,
but we're Dinos, and that's how we rock -- and
how we roll.

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

And don't forget -- if you want a t-shirt, hoodie
or sweatshirt, act now and send an email to see
if we have your size and preferred color in stock!

Yours in strength,

Brooks Kubik

1. Here are three great books for cellar dwellers
and garage gorillas of all ages:

Dinosaur Training: Lost Secrets of Strength and
Development

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

Strength, Muscle and Power

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

Gray Hair and Black Iron

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

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

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

P.S. 3. Thought for the Day: "Every older Dino who
keeps on hitting it hard and heavy is a champion in
my book." -- Brooks Kubik

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The Old Guy with the Barbell

Hail to the Dinosaurs!

Two quick notes and then we'll talk training.

1. Shirts, Hoodies and Sweatshirts

We need space to store other things, so we're
going to sell all of our current inventory of
t-shirts, sweatshirts and hoodies and then
discontinue those items for awhile.

We have just a few left, so if you want one,
shoot me an email and ask if it's in stock
BEFORE placing an order.

See our products page for more info about
our shirts, hoodies and sweatshirts:

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

2. Dinosaur Training E-Books on Kindle

We currently have 13 Dinosaur Training
e-books on Kindle, with more coming soon.

We have links to all of the Kindle e-books on
the products page of our website. We update
the list whenever we release an e-book.

So if you want to order one of our e-books,
go to the products page and use the links!

It's not quite one-stop shopping, but it's
pretty darn close.

3. The Old Guy with the Barbell

Back in 1946 or so, Bob Hoffman travelled
to California on business, and stopped to
visit a big gym that Vic Tanny had opened
close to Muscle Beach.

It was a huge building -- an old airplane
hanger or something similar -- and it wasn't
at all fancy. It was mainly barbells, dumbbells,
benches, pulleys, chinning and dipping bars,
sit-up boards and squat stands.

The benches and pulleys got most of the use.

This was at the start of an exercise craze
where trainees did endless sets of two
exercises:

1. The bench press

and

2. Lat machine pull-downs

The goal was to pump their upper bodies to
gargantuan proportions.

Hoffman was used to watching the weightlifters
at the York Barbell Club train, and he expected
to see lots of weightlifting, squatting and standing
presses when he went to a gym.

But not this time.

Instead, he saw many of the gym members doing
nothing but benches and pull-downs.

It baffled him.

Then he looked across the gym, and saw a lone
trainee working out all by himself in a far corner
of the gym.

He was an older man, and he was training with
nothing but a barbell.

He was doing the old-schoool exercises in the
York training courses: squats, presses, curls,
bent over and upright rowing, cleans, snatches,
deadlifts, high pulls, etc.

Hoffman watched him for his entire workout.

He finished with a good sweat and a smile on
his face.

It was the kind of workout Bob Hoffman liked
to see.

I'll be training tonight, and my workout will be
a lot like the old guy with the barbell.

In fact, if anyone walks down the alley and looks
into the garage and sees me, that's what they'll
probably think:

"It's the old guy with the barbell again."

And that's okay with me. I'm perfectly happy to
be the old guy with the barbell. It beats the heck
out of being the old guy in the wheelchair.

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 a great series of courses for Dinos
of any age. They're available in hard copy or
Kindle e-book. If you live outside the USA,
email and ask for a shipping quote if you
want hard copy editions of two or more
courses:

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

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

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

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

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

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

P. S. 2. For the links to the Kindle e-book versions
of these three courses, go to our products
page:

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

P.S 3. Thought for the Day: "It's fun to be the
old guy with the barbell." -- Brooks Kubik

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The Best Training Program for Beginners

Hail to the Dinosaurs!

One quick note, and then we'll talk training.

1. Last Chance for Dino Training Shirts

We need some storage space here at Dino
Headquarters, so we're selling all of our
remaining t-shirts, hoodies and sweat
shirts. We have a limited supply and
they are going fast. We're already out
of stock in several sizes and colors.

Once the current stock is gone, we're
going to discontinue shirts for awhile.
As I said, we need the storage space
for other things.

If you want a shirt, hoodie or sweat shirt,
EMAIL me before placing your order and
ask if we have it in stock.

If you want multiple items, EMAIL me first
and ask for a shipping quote.

And now, let's talk training.

2. The Best Training Program for Beginners

I got an email the other day from a reader
who wanted to know where to find a good
training program for a beginner.

He wasn't actually a beginner, because he's
done some training in the past -- but he's
been doing it stop and start style (or on
again, off again style) for a few years.

So he needs to get on a beginner's
program -- and stay on it. He needs
to get into the training habit. No more
stopping and starting.

Similar logic applies to someone who used
to train but is coming back after a long
layoff. In that case, you're not a true
beginner, but you'll do best with a
beginner program.

The key elements of a good training program
for beginners are:

1. The program should be light and easy.

a. Light and easy makes it easy to stick
to the program.

b. Light and easy helps the beginner avoid
undue muscular soreness.

c. True story: John Grimek thought his thighs
were getting too big so he didn't do squats for
8 years. When he started doing them again,
he did a workout that involved 200 or more
reps (with heavy weights) -- and he almost
crippled himself. He should have broken
back into it much lighter and easier.

2. Train three times per week on alternate
days, such as M/W/F.

3. Train for 30 to 45 mins per workout.

4. Use basic barbell and dumbbell exercises.

5. Use low volume. ONE set of 8 to 10
exercises is plenty.

6. Use a simple progression system.

a. Progression builds strength and muscle.

b. Progression also teaches you the Success
Habit -- i.e., it teaches you that strength
training works.

7. You can (and should) double your strength
on a basic beginner's program. So there's no
reason to do anything longer or more difficult
or more demanding. Save the longer, more
difficult and more demanding programs for
when you are more advanced.

As for specific workouts, try any of the 10
beginner programs in Chalk and Sweat:

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

Combine the workout with the progression
system for beginners in chapter 3 of Dinosaur
Training Secrets, Vol. 3:

Hardcopy

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

Kindle E-book

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

And that's how to get it done.

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. Remember to EMAIL first -- and do it NOW --
if you're interested in a t-shirt, sweat shirt or
hoodie.

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

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

P.S. 3. Thought for the Day: "Start at the
beginning and move forward slowly but
steadily toward your goal." -- Brooks Kubik

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Last Chance for Dinosaur T-Shirts, Hoodies and Sweat Shirts!

Hail to the Dinosaurs!

We need more storage space here at
Dinosaur Headquarters, so we're going
to discontinue our t-shirts, hoodies,
and sweat shirts for the time being.

Right now, we have the following
in stock -- and they are available on
a first come, first served basis. When
they're gone, that's it -- no more for
at least a year.

Here's what we currently have in stock,
but I expect them to go fast, so if you're
interested, take immediate action.

Please start by sending me an email to
make sure we have the item(s) you want
in stock and to give you a shipping quote
if you order multiple items.

Note: If you don't see it on the list, we
don't have it.

1. Gray Hair and Black Iron Sweatshirts

8 size L

1 size XL

2 size XXL

3 size XXXL

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

2. Dinosaur Training Hoodies

Gray

3 size L

4 size XL

2 size XXXL

Black

1 size S

5 size M

2 size L

2 size XL

Blue

3 size M

2 size L

4 size XL

3 size XXL

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

3. Dinosaur Training T-shirts (blue with white
letters)


1 infant size for a young Dino

1 size extra-small for a young Dino

11 size small

2 size medium

4 size XL

2 size XXL

1 size XXXL

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

4. Dinosaur Training Muscle T-shirts

5 size S

3 size M

4 size L

1 size XL

4 size XXL

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

Yours in strength,

Brooks Kubik

P.S. Remember, shoot me an email to see if the
item(s) you want are in stock before placing an
order. Thanks!

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