How to Avoid Dings and Dents (Part 2)

Hail to the Dinosaurs!

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

We're going to be putting up the sales page
for my new book on diet and nutrition on
Mon 9-15.

That will be day one of the pre-publication
special -- and I'm hoping that all of you
step up and take action. This little monster
is something very special -- and I'm very
happy at how it has turned out. It has
TONS of great info. I think you're really
going to like it -- and find it to be a very
valuable resource on sane, sensible diet
and nutrition for lifelong strength and

Be looking for the email announcement for
day one of the pre-publication special --
on Monday!

On the training front -- yesterday we talked
about dings and dents.

Let's continue that discussion.

The single most common cause of dings and
dents in older trainees is overtraining.

Doing too much.

Training too often.

Going too heavy.

Doing insane stuff -- rather than keeping it
basic, simple, productive and effective.

Thinking you can do it by forcing yourself
to blast your way through a 20-megaton

At age 57, my best results come when I train
3x per week, using two different workouts. I
alternate between the two workouts.

Each workout lasts about one hour, sometimes
a little less, and sometimes a little longer.

Each workout begins with 10 - 15 minutes of
stretching and loosening up -- followed by 45
to 60 minutes of squatting, pulling and pushing.
Sometimes I do only one exercise -- squat style
snatches or squat style clean and jerks -- and
other days I include pulls, front squats or back

I do multiple sets of low reps. On the snatches
and the clean and jerk, I usually do singles.
I start light and work up to my top weight for
the day.

I train heavy, but I train within my limits and I
don't go for limit attempts very often.

I focus on technique, perfect form, and precise
lifting.  At 57, that's more important than ever.
One of my goals is to do good, smooth, perfect
form lifting into my 60's and then into my 70's.
That will require lots of drilling, lots of work on
flexibility and mobility, and plenty of smart
training with minimal dings and dents.

I train with deep focus and total concentration.
That's critical at any age. It gets more critical
with every passing year.

And I have lots and lots of fun when I train.
That's also very important at any age. In fact,
it might actually be the most important thing.

The bottom line is -- I do what I need to do to
work toward my training goals without getting
smacked in the face by dings and dents.

My training is not fancy, and it's not any sort
of insane, over the top stuff. But it works. And
that's what counts.

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 mandatory reading
for older trainees:

P.S. 2. My other books and courses are right

P.S. 3. Thought for the Day: "Keep it simple, but
keep on doing it." -- Brooks Kubik

The Number One Way to Avoid Dings and Dents!

Hail to the Dinosaurs!

I did an interview yeaterday on Carl Lanore's
SuperHuman Radio podcast.

We talked about older trainees, and dings and
dentys, and how to avoid them.

Dings and dents are very much on Carl's mind
because he's got a few -- a bad hamstring and
a sore soleus. So he's hobbling and wobbling a

Turns out it was from some hill sprints.


I can relate.

We live in a part of town called The Highlands,
and as you can guess, it has a lot of hills.

When I was younger, I used to go to the park
and do hill sprints while carrying 70 pound

But today, at age 57, I don't do them any more.
They're just too hard on my ankles and my
achilles tendons.

As you grow older, the blood flow to your achilles
tendons diminishes. They get tighter and stiffer,
even if you stretch them. And you can make them
really sore -- as in, inflamed -- with sprints or
hill sprints.

My chosen sport is weightlifting, and I need to
keep my ankles and achilles tendons strong and
health for lifting. So I pass on the sprints and
the hill sprints -- even though, as I said, I once
did them, and I liked doing them.

That's the kind of adjustment you need to make
as you grow older. You always need to keep
training, of course -- but you may need to
change the way you train, or change your

If something hurts, you may want to find an

If not, you're on the road to Ding and Dent

Also known as the Island of Lost Lifters.

And that's the number one way to avoid dings
and dents as you grow older. It's called listening
to your body -- and training SMART.

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

Yours in strength,

Brooks Kubik

P.S. I cover many other ways to avoid or reduce
dings and dents in Gray Hair and Black Iron:

P.S. 2.My other books and courses are right

P.S. 3. Thought for the Day: "Train hard, but
train smart. Smart is what keeps you lifting
for a long, long time." -- Brooks Kubik

Building a Super Human at Age 60!

Hail to the Dinosaurs!

Let me begin with a great big THANK
YOU for all the birthday wishes from
the Dino Nation. I really appreciate
the feedback and support.

Let me also note -- because I keep
getting questions on it -- the order
page for my new Diet and Nutrition
book will go up on Mon 9-15. It's
not up yet, so don't email and ask
where it is. It's coming soon.

In other news, I'll be on SuperHuman
Radio today at 12:00 noon. Catch it live
or listen to the download ayc.

And that's a story in itself.

Here's what happened.

Carl Lanore didn't know it was my
birthday -- and he sends me an email
and asks if I can do the show on Wed.
He even has a topic he wants me to

Now get this -- and remember, he asks
this on my 57th birthday -- not having
any idea it was my birthday.

"Getting Older and Continuing to Train:
Modifying Your Expectations."

All of which apparently means I'm getting

Or not.

Because I finished the day by heading out
to the garage, and hitting a hard and
heavy workout. I did squat style clean
and jerk and front squats.

In my next workout, I'll do squat style
snatches and front squats.

And no, I'm not going to be winning the
Olympic Games any time soon, but doing
squat style olympic lifts at age 57 isn't
half bad.

My goal is to be doing clean, crisp, sharp,
deep squat style lifts at age 60 -- and at age
65 -- and at age 70.

If that doesn't work, I'll do clean, crisp, sharp,
deep spliit style lifts.

Or clean, crisp, sharp power cleans and power

The point is, I plan to kep on lifting for a long

Because that's the only way to stay stay

And staying strong is the name of the game.

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 number one book about serious
training for older Dinos:

P.S. 2. My other books and courses are right

P.S. 3. Thought for the Day: "If you want to be
super at age 60 -- or at any age -- don't carry
a chunk of kryptonite in your head." -- Brooks

Happy Birthday from Dino Headquarters!

Hail to the Dinosaurs!

It's birthday time at Dino Headquarters!

I officially turn 57 today.

Of course, weightlifting years for Masters
age lifters start on Jan 1, so I've been
57 in weightlifting years for a little over
9 months.

Anyhow, I'll be 57 from now until Jan 1 --
and then I'll turn 58.

This drives Trudi crazy, as you might

To celebrate, I'm going to keep working on
the new diet and nutrition book for Dinos,
followed by a hard workout featuring squat
clean and jerk, pulls and front squats,
followed by a nice grilled steak, fresh
salad and a glass of red wine. So it ought
to be a pretty good day.

The new book is comin along GREAT. I've
been researching it, testing diets and various
food and meal ideas, studying, and putting
things together for several years, and it's all
coming together very well in the final draft --
which I am now editing, tweaking and revising.

And we'll launching the pre-publication special
next Mon 9-15. Be looking for the announcement
in my email on that day.

One very helpful part of the project over the
past few years has been being able to discuss
diet and nutrition isues with Dinos, either in
person or by email.

It's been very interesting to see some of the
patterns of things that work and things that don't
work for Dinos -- particularly for older Dinos.

About half a dozen times over the past six months
I've received a question from a reader, or a request
to cover a particular topic, and it's been EXACTLY
what I was doing that day -- so I think there's
some very good synchronicity going on.

As an example, after working on this book for
so many years, I found an old book that covered
the diet issue from a new and different perspective.
It really tied things together, and made me see
a number of new connections.

Two weeks later, I talked to a Dino who was following
the very same approach -- and found it was working
so well that he almost begged me to include it in the

"Be sure to tell them about this," he said. "It's really

You see -- synchronicity.

It's all coming together.

Anyhow, it's time to get back to the manuscript, so
I'll sign off and get going. 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. Here are three top selling Dino books from last month:

a. Dinosaur Dumbbell Training

b. Dinosaur Bodyweight Training

c. Gray Hair and Black Iron

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

P.S. 3. Thought for the Day: "When you walk with the
Dinos, you walk with the best." -- Brooks Kubik

Earn that Weight!

Hail to the Dinosaurs!

We'll talk training in a minute, but in case
you missed it, here's some BIG news. We're
going to put up a sales page for my new
book on diet and nutrition for Dinos on
Mon 9-15.

This will be out standard pre-publication
launch, with a couple of special bonuses
for those who take action during the
pre-publication special.

Be looking for the announcement on 9-15.

In training news, I've noticed a strange
phenomenon. You see it on Facebook all
the time.

It's the guy (or gal) (or their coach) who
posts a photo or a video or message about
hitting a new PR or a big number in some
lift or exercise that they haven't done for
a long time.

Usually it's the deadlift, probably because
the skill factor is less than in many other

"Yo, peeps! I haven't done deadlifts for six
months, but I tried them yesterday and pulled
a new PR. Time to get serious at #liftlikeagod#

Or something like that.

So, a couple of questions.

1. Why brag about not having done deadlifts
(or whatever) for six months?

2. Why go for a heavy one rep max in the DL
or any other lift if you've not been training the
lift regularly?

3. Have you earned bragging rights for this

I'd much rather read a report like this:

"Been training my deadlift regularly for the
past six months. Started light and worked up
in weight. Hit them once a week. Do 5's one
week, and 3's and singles the next. Aimed
to hit a new max on my birthday -- and got
it. Love the feeling when you work to make
it happen, and it does!"

In other words, I like to see people EARN the
weight. To me, the process is what matters.
The process of working steadily to achieve
a goal.

I guess that makes me old fashioned, but
that's not news to anyone.

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. I've got some terrific back specialization
programs in CHALK AND SWEAT. If you want
to earn some serious strength and muscle,
give them a try:

P.S.2. My other books and courses are right
here at Dino Headquarters -- and remember,
we're launching the new diet and nutrition book
on 9-15:

P.S. 3. Thought for the Day: "Nothing in life
is free, including strength." -- Brooks Kubik

Set Your Watches, Mark Your Calendars!

Hail to the Dinosaurs!

I wanted to let you be the first to know about
something very exciting.

We're going to launch the new diet and nutrition
book on Mon Sept. 15.

As always, we're going to do a pre-publication
special. That lets us know how many books to
print, so it's a big help.

When we fill the orders in October, everyone
who ordered during the pre-publication special
will get a bonus item -- or possibly two of them.

Yeah, I definitely think we'll go with two bonuses
for this one. It's a heck of a book, and it deserves
a double bonus for everyone who steps up and
takes action.

Anyhow, it's been several years of hard work to
pull this little monster together - so, yes, I'm
pretty excited about it. And I hope you are, as

On the training front, I've been having some
great workouts.

And here's the funny thing.

My main focus has been the diet and nutrition
book, and getting it finished. I've been working
long hours 7 days a week to do so. I've not had
a day off since July 1.

When I am focused on a project, I put a lot of
mental energy into it -- which means that no matter
what I do, there's not as much energy for aggressive

So I cut back a bit, worked on my form and my
technique, and decided to take things a little
easier than normal.

The results were surprising.

No dings and dents.

No sore shoulders or knees.

No leg cramps from sore muscles.

My form is getting better and better.

My speed under the bar has improved enormously.

And I'm lifting very close to my previous top weights,
and the lifting seems almost effortless.

I'm also sleeping better.

And I'm down about 10 or 12 pounds, and the weight
came off easily -- while eating three big Dino-sized
meals a day. Right now I'm right where I want to be,
at 94 kilos (207 pounds).

So it's been very interesting to see how easing up
on the gas pedal has been working.

I guess that line about old dogs and new tricks really
means something.

Anyhow, and 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. Here's one of our most popular training courses:

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

P.S. 3. Thought for the Day: "Never stop lifting, and
never stop learning." -- Brooks Kubik

The Top 10 Excuses for Not Training Heavy!

Hail to the Dinosaurs!

A quick note, and then we'll do the top 10 list.

Another guest had to cancel his scheduled slot
on Carl Lanore's SuperHuman Radio yesterday,
so I covered on short notice and wasn't able
to give you advance notice. But the show is
available at the SHR archives, so be sure to
listen to it. We cover the 13th workout, and
how to keep a bad workout from knocking
you off track:

And now -- the NEW top 10 list.

I've done a number of top 10 lists over
the years, and they're always lots of fun.

Here's a new one.


10. "I don't want to get too big."

9. "I don't want to overload the Smith machine."

8. "The pec dec is broken."

7. "I'm sure that if I asked, they'd tell me that
heavy training is against the gym rules."

6. "I just want to look strong."

5. "I just bought some new jeans and I don't
want to grow out of them."

4. "A guy on the internet said you don't need to
do it. Light training works better."

3. "It's too old-fashioned."

2. "I don't want to be rude and hog all the plates."

and finally -- drum-roll -- the number one excuse
for not training hard and heavy --

1. "If I train hard and heavy, I might get too big --
and if I get too big I might be mistaken for a
gorilla -- and if I get mistaken for a gorilla I
might get put in the zoo -- and I don't want to
get put in the zoo."

So if you're wondering why most people avoid
heavy training, those are the reasons -- along with
the fact that they can't stand the hard work!

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

Yours in strength,

Brooks Kubik

P.S. For serious advice about serious, old-school,
hard and heavy strength training, grab these:

Dinosaur Training - Lost Secrets of Strength and

Strength, Muscle and Power

Gray Hair and Black Iron

Chalk and Sweat

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

P.S. 3. "For every trainee who trains hard and heavy,
there are 100 who don't -- and they look like they
don't." -- Brooks Kubik