I Get this Question All the Time!

Hail to the Dinosaurs!

I hope everyone is doing okay on this day of
storms and blizzards and snow throughout so
much of the United States and Canada. If the
storm has hit you, stay warm, stay dry and stay
safe.

The other storm that is going on is the storm
of orders for my new course, Dinosaur Training
Secrets, Vol. 1. A big THANK YOU to everyone
who placed an order,  and if you haven't done
so yet, here's the link:

http://brookskubik.com/dinosaur_secrets_01.html

You can have your choice of hard copy or e-book,
which is something we've not done before -- but
plenty of Dinos have asked for the e-book option,
so we went ahead and are giving it a try. If you
ordered the e-book, please post a review on the
Amazon Kindle site. The reviews really help.

On the training front, here's a question from a
reader. It's a variation of a question I get all the
time, so I thought I'd share it with the Dinos --
along with my answer:

Q. I have several of your books, including the
Doug Hepburn course. It has changed my life --
thank you so much for writing it.

I am having really good results starting with 5
singles and adding one rep per workout, and
working up to 5 x 3. I then add 5-10 pounds
and start over.

My question is this. I saw an article on-line about
adding 3 sets of 6 reps with 60% of your max,
and adding one rep per workout and working
up to 3 x 8. What do you think about this? Do
I need to do it?

A. You absolutely do NOT need to add 3 x 6 to
finish your workout. In fact, you don't need to
add anything -- and you shouldn't.

Here's why.

You say that you are getting really good results
from your single rep program and the slow,
sensible progression that you are using. That's
great. You're way ahead of the game -- and doing
far better than most people do.

As long as you continue to get good results, do
NOT add any additional exercises, sets or reps.

If your program is working, keep on doing
exactly what you are doing.

This is the "If it ain't broke, don't fix it" rule
of strength training and muscle building -- and
it's an important rule to remember.

The time to make changes in your program is
when your gains slow down or you stop making
any progress. If what you are doing is working,
then stick with it.

And here's a related point. If and when your gains
slow down, it's usually because you are starting
to reach the point where your workouts are hard
enough and heavy enough that you can't quite
recover from them.

In that case, it's better to REDUCE your workload
rather than ADD to it.

For example -- try adding one rep every other
workout rather than every workout.

Or include some lighter days in the program to
aid recovery.

Or shorten your workouts.

Perhaps switch to ultra-abbreviated training for
a while.

But don't do that now. Only do it if and when
your gains slow down.

I should also note that I tried a program of heavy
singles followed by 3 x 6 "back in the day" -- and
I ended up severely over-trained in about two
weeks. If I were ever to try it again, I'd do singles
in week one and 3 x 6 in week 2. I would NOT do
them in the same workout. It's just too much to
recover from.

To everyone -- 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 new course:

http://brookskubik.com/dinosaur_secrets_01.html

P.S. 2. My Doug Hepburn training course is right
here -- and it's a good one:

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

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

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

P.S. 4. Thought for the Day: "If you're rolling
along just fine, don't stop and replace one of
the wheels with a pumpkin." -- Brooks Kubik

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Here It Is -- The New Dinosaur Training Course!

Hail to the Dinosaurs!

Here's the link to the order page for my new
Dinosaur Training Course:

http://brookskubik.com/dinosaur_secrets_01.html

This is part one in an exciting new series
of courses, which we'll be offering throughout
the year.

For the first time ever, we're offering the
new course in your choice of hard-copy
or e-book. Note that there are three order
buttons for the hard-copy course: one for
US orders, one for Canadian orders, and
one for overseas orders. The cost for each
includes shipping and handling.

The hard copy courses are printed and ready
to ship. The sooner you place your order, the
sooner you'll have the little monster in your
hot little hands.

There's also a link to order the e-book from
Amazon's Kindle site.

IMPORTANT -- PLS READ:

1. If you want to order a hard-copy of the course
and combine it with any other Dinosaur Training
products in order to save on postage, shoot me
an email and ask for a special shipping quote.

2. I'm finishing up issue no. 2 of The Dinosaur
Files quarterly strength training journal. If you
live outside the USA, and you want the new course
plus the Dinosaur Files quarterly, shoot me an
email and ask for a shipping quote for both of
them. We can save you some clams this way.

If you live in the USA, you won't save very much
by combining orders for the new course and The
Dinosaur Files quarterly, so go ahead and order
the new course now. You can order issue no.
2 of the Dinosaur Files quarterly when we put
up the sales page for it, which should be early
next week.

3. If you want me to autograph your course, ask
for an autograph in the Special Instructions
section of the on-line order form. And please
tell me who to sign it to (e.g. "James" or "Jim").

There's no charge for an autograph. It's an
honor to be asked for one.

If someone else places an order for you, be sure
to have them ask for an autograph -- and be sure
they give me your name so I can sign it to you!

4. Any questions, shoot me an email!

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 for the new course:

http://brookskubik.com/dinosaur_secrets_01.html

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

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

P.S. 3. Thought for the Day: "Dinos deserve
the best -- and that's what we strive to deliver!"
-- Brooks Kubik

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Does Your Training Make You Feel Better?

Hail to the Dinosaurs!

Bob Hoffman had a great way of explaining
how strength training affects your body.

It doesn't just build your muscles.

It strengthens your internal organs, as well.

It improves circulation. Nourishes and fortifies
the blood.

It improves your digestion, and your ability
to assimilate the food you eat.

It strengthens your heart and lungs, and
improves your breathing.

Strengthens your nerves.

In other words, strength training builds your
body from the inside out. It makes you a bigger
and stronger man -- and a healthier man.

Hoffman and all of the other pioneers of the
Iron Game placed tremendous emphasis on
the health-building aspect of strength training.

That's why Hoffman published a magazine
called "Strength and HEALTH."

It's why the title of his first book was "How to
Be Strong, HEALTHY and Happy."

The idea of training for looks alone -- or even
for strength alone -- without radiant good health
to go with it would have been totally foreign to
Hoffman, Jowett, Calvert, Rader, Peary and
Paschall. It would have been foreign to ALL
of the old-timers.

In short, one of the benefits of old-school training
was that it made you FEEL better.

So back to the question in the title.

Does your training make you feel better?

Mine does.

I finished a one hour workout in a briskly cold
garage last night -- and felt like the proverbial
million dollars.

And I feel pretty good most of the time. I won't
say (as Hoffman did in his later years) that I'm
a candidate for "World's Healthiest Man," but I
do okay.

And my workouts play a major role in how I feel.

Yours should do the same for you. And if you're
training the right way -- with plenty of stand on
your feet old-school strength training, they will.

Just be sure you avoid the over-training thing
that we talked about yesterday. Over-training is
a one-way ticket to making you feel BAD instead
of GOOD. See Gray Hair and Black Iron for more
information on overtraining and how to beat it:

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

Diet and nutrition is also a key component of
feeling strong and healthy. Knife, Fork, Muscle
tells you what to eat for strength and health:

http://brookskubik.com/dinosaur_nutrition.html

As always, thanks fior reading, and have a
great day. If you train today, make it a good
one -- it's putting money into your health
account!

Yours in strength (and health),

Brooks Kubik

P.S. My new training course, Dinosaur Training
Secrets, Vol. 1, is avilable on Kindle:

http://www.amazon.com/dp/B00SEQC50A

We're also doing a hard-copy version of the
course. My webmaster has been flattened by
a bad case of the flu, but as soon as he feels
better he'll put up the order page for the hard-
copy version. I'll send the link as soon as the
page is up.

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: "Hit the iron --
and give yourself the gift of lifelong strength
and health!" -- Brooks Kubik

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Seven Strength Training Mistakes that Will Kill Your Progress!

Hail to the Dinosaurs!

Two updates, and then we'll talk training.

1. My New Training Course on Kindle

In response to literally hundreds of requests
from Dinos around the world, we're offering
my new training course in both Kindle and
hard-copy editions.

If you prefer Kindle, go here to grab the
little monster:

http://www.amazon.com/dp/B00SEQC50A

Please post a review and rate the course
at the Kindle page. Reviews and ratings help
us spread the word about sane, sensible, and
effective training.

2. Hard-copy Editions of the New Course

Are being printed tomorrow. We'll put up the
sales page so you can order them as soon as
we can. Our webmaster has been flattened by
a bad case of the flu, so we're behind schedule
on that, for which I apologize. In any case, I'll
send the link as soon as it's up.

On the training front, let's talk about mistakes
that trainees make -- mistakes that can ruin
your progress.

1. Over-training.

a. This is the biggie, and it's an insidious mistake
because the more committed you are to your
training, the more likely you are to over-train.

b. As you get older, it becomes easier and easier
to over-train.

c. As you get stronger, it becomes easier and
easier to over-train.

2. Following a program that's too advanced for
your current level of strength and development.

a. This one is also very common, and it always
leads to over-training.

b. Following the training program of the current
top champion will NOT turn you into the champion.

3. Unrealistic expectations.

a. Too many trainees expect overnight miracles, and
when they don't get them, they think that something
is wrong with their training program -- when all they
really need to do is to put in the time it takes to get
good results.

4. Program hopping.

a. Hopping is fine for rabbits and kangaroos. It's bad
for strength training if you hop from program to
program. You need to pick a program and stay with
it long enough to get good results. This usually means
a minimum of six to 12 weeks.

5. A bad diet.

a. A bad diet will sabotage your training efforts. See
Knife, Fork, Muscle for advice about sensible diet and
nutriition for strength training:

http://brookskubik.com/dinosaur_nutrition.html

6. Relying on food supplements to build strength
and muscle -- or to try to make up for a bad diet.

a. This is related to number 5.

b. They call them "supplements" because they are
supposed to supplement a healthy diet -- not replace
it, and not make up for a poor diet.

7. For older trainees -- not adjusting your workouts
to match your age.

a. This one is tough because none of us like to admit
thet we're getting older.

b. See Gray Hair and Black Iron for details on sensible
training for older Dinos:

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

I could probably keep going with many more
mistakes that trainees make -- but seven is
enough for today.

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 Kindle edition
of my new course:

http://www.amazon.com/dp/B00SEQC50A

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

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

P.S. 3. Thought for the Day: "You can't avoid
making mistakes, but you can try to reduce
the number of mistakes you make -- and try
to avoid repeating them." -- Brooks Kubik

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Real World Training vs. Fantasy Training

Hail to the Dinosaurs!

One quick note and then we'll talk training.

1. Dinosaur Training Secrets, Vol. 1
My new training course is available on
Kindle for those of you prefer e-books:

http://www.amazon.com/dp/B00SEQC50A

I'm finishing up the final edits on the hard-
copy version of the course, and it should be
printed and ready to ship on Friday or
Monday. The sales page for the hard-copy
course will be going up soon, so if you like
hard-copy books and courses, you'll be able
to order it soon.

We've been getting great feedback on the
little monster. One reader sent in an email with
a heading that read: "That e-book was Biblical
good!" -- which counts as a 5-star endorsement.
If you ordered the e-book, shoot me an email
and let me know how you like it -- and please post
a review and rate the book (hopefully 5 stars) on
the Kindle page. The reviews and ratings are very
important to us.

On the training  front, here's something that's
hard to believe.

Back in the 1950's there was a big debate about
moving to a 40-hour work week. One of the glitz
and glamour muscle mags that popularized the
Muscle Beach lifestyle promptly published an
article suggesting that we switch to 40-hour
DAYS.

Why?

Because that way, you could train 20 hours every
day!

And, of course, everyone knows that the more time
you spend in the gym, the better and faster your
progress will be! (So said the magazine.)

And with 20 hour training days, everyone would
look like Mr. America in no time at all!

At least, that's what the muscle magazine said
would happen.

I don't know if it was tongue in cheek or serious,
but it's a good example of the Muscle Beach
Mentality -- by which I mean, the mentality
that says that we should all pretty much live
in the gym and train all day.

But that's not the only way to do things. There's
an alternative approach.

In contrast to the Muscle Beach world -- which is
a fantasy world created by the muscle magazines --
you have the real world.

In the real world, people work for a living. They
go to school. Sometimes they do both. And they
also have family and other responsibilities.

Spending all day in the gym doesn't work very
well in the real world.

It also doesn't lead to much in the way of results.
No one ever built strength and muscle mass by
overtraining. That was true back in the 1950's
and it's just as true today.

Real people need real world training. In real world
training, you train hard, heavy and progressively --
but you limit the length of your workoutds and how
often you train.

Another name for it is abbreviated training.

I teach it in all of my books and courses -- including
the new course -- and it works pretty darn well.

40 hour days?

20 hour workouts?

Thanks, but I'll do my training in the real world.

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 to the Kindle version of the
new course:

http://www.amazon.com/dp/B00SEQC50A

And remember -- please post a review and rate
the little monster!

P.S. 2. I'll send an email with a link to order the
hard-copy version of the new course very soon!
Be looking for it.

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

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

P.S. 4. Thought for the Day: "Science fiction
is fun to read, but not when it's in an article
that tells you how to train." -- Brooks Kubik

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The Best Gym in the World

Hail to the Dinosaurs!

Two quick notes, and then we'll talk about the
best gym in the world.

1. A New Dinosaur Training Course

I'm doing a series of new courses this year,
and the first one is ready right now. And for
the very first time, we're offering it on Kindle
as well as hard-copy.

We're doing that because some Dinos prefer
hard-copy books and courses, and others
prefer to do their reading on Kindle.

The title of the new course:

DINOSAUR TRAINING SECRETS
Vol 1, Exercises, Workouts and Training Programs

Go here to grab the Kindle edition:

http://www.amazon.com/dp/B00SEQC50A

We're finishing up the sales page for the
hard-copy edition of the course. It should be
ready today or tomorrow. I'll send a link as
soon as it's ready.

2. Feedback and Reviews, Please!

Amazon has all sorts of options for feedback,
ratings and reviews -- so if you order the e-book,
please be sure to go back and write a short review,
give the book a rating, etc.  The more feedback we
get, the more new Dinos we can bring into the tent.
One of the reasons I'm doing an e-book is to help
bring the Dino message to as many people as
possible -- but I need your help to do it!

Also, I don't know who placed an order for the
Kindle edition unless you shoot me an email and
let me know -- so please do that, as well.

And now -- on the training front  . . .

What's the best gym in the world?

Where is it?

Who runs it?

Who trains there?

What equipment does it have?

There are plenty of good gyms out there. What
makes this one the best?

Will we ever know?

How would we rate different gyms to find "the best"
gym of them all?

Well, here's an idea.

Let's rate gyms based on how many Olympic and
World championships the gym members have won --
and what percentage of members have won these
titles. In other words, we can look for the success
rate of the average gym member.

if you use that criteria, I'm not sure what ranks as
the best gym inthe world in 2015. But I know what
ranked as the best gym back in the 1950's.

It was a basement gym with an unfinished floor. You
didn't need to use chalk when you lifted. You could
use a handful of dust and dirt instead.

Some old pieces of scrap wood formed a small lifting
platform. Some of the boards were a bit warped.

There was a set of homemade wooden squat stands.

There was a homemade wooden bench.

There were two York Olympic barbells and plenty of
black iron plates.

One bar was used exclusively for lifting.

The other bar was used for squats and benches.

And that was all the equipment. There was nothing
else.

The little gym had one member.

His name was Tommy Kono. It was his basement,
his equipment, and his gym.

And at the time, Kono was a two-time Olympic gold
medal winner -- multi-time World champion -- and
World and Olympic record holder.

He trained alone, so the average success rate for
gym members was about the best in the world. In
fact, it was about the all-time best in the history
of the world.

I think that little gym was the best gym in the
world back in the day. I would have loved to have
trained there just one time. Can you imagine what
it would have been like?

The best gyms are magic places. They turn iron to
gold. This one certainly did.

And to me, that makes it the very best gym in the
world.

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. If you're a Kindle fan, don't forget to grab the
new Dinosaur Training course on kindle:

http://www.amazon.com/dp/B00SEQC50A

If you prefer hard-copy courses, don't worry --
the link to order the hard-copy course will be up
very soon.

P.S. 2. My other books, courses and DVD's -- and the
Dinosaur Files quarterly strength training journal --
are right here at Dino Headquarters:

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

P.S. 3. Thought for the Day: "I had three chairs in my
house; one for solitude, two for friendship, three for
society." -- Henry David Thoreau

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New Dinosaur Training Course!

Hail to the Dinosaurs!

We have some big news today.

I just finished a new Dinosaur Training
course.

It's part one of a series of courses that
I'll be doing this year and next:

DINOSAUR TRAINING SECRETS

Vol. 1. Exercises, Workouts and Training
Programs

And get this -- for the first time ever, we're
offering the course in both hard-copy and
e-book form.

You'll be able to order the hard copy from
Dinosaur Headquarters. We're finishing up
the sales page and we'll have it up soon.

I'll send a link when it's ready.

If you prefer e-books, the little monster
is already available at Amazon's Kindle
store:

http://www.amazon.com/dp/B00SEQC50A

We're doing it this way because we know
that some Dinos prefer hard copy books
and courses -- and other Dinos prefer
e-books.

As I said, the sales page for the hard copy
version of the new course is going up soon.
In the meantime, head on over to the Amazon
site and take a look at the little monster. You
may recognize the man on the cover!

More to follow -- today's going to be an exciting
and very busy day.

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 e-book version of
Dinosaur Training Secrets, Vol. 1:

http://www.amazon.com/dp/B00SEQC50A

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

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

P.S. 3. Thought for the Day: "First, last and
foremost -- TRAIN!" -- Brooks Kubik

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