Dinosaur Files Q and A

Hail to the Dinosaurs!

I've been slammed with questions about
the new monthly Dinosaur Files -- so let
me try to answer them in an email.

Q. What exactly IS the Dinosaur Files?

A. The Dinosaur Files is a monthly
newsletter that covers Dino-style
strength training and muscle-building.

It features my own original articles,
and articles from your fellow Dinos.
That makes it a very unique, one of a
kind publication -- and it's probably
the best publication there is for real
world, no-nonsense strength training
and muscle building, and old-school
physical culture.

Q. Will the new monthly Dinosaur Files
replace the Dinosaur Files Quarterly?

A. Yes, we're switching from a quarterly
format to a monthly format.

Q. How many pages is in each issue?

A. 20 to 25 -- but the December issue is
super-sized. It weighs in at over 30 pages.
I call it a newsletter, because it started
ourt as a newsletter, but it's really a
magazine-size publication. It has LOTS
of information in each issue.

Q. Can you give me the table of contents
for the December issue?

A. Sure. Here it is:

Hail to the Dinosaurs!

Mesozoic Mail

Jurassic Jottings

The Day the World of Traditional
Stonelifting Stood Still
by Peter Jensen

The Come-Back, Part Two
by Peter Yates

My Current Training -- Thoughts and
by Allan Roth

The 100-Pound Pencil -- How I Used
Old-School Weight Training to Come
Back from a Stroke
by F. Philip Haase

Answers to Your Training Questions
by Brooks Kubik

Back to Our Roots -- Exploring the Three-
Day Per Week Training program
by Brooks Kubik

The Wrap-Up

Q.  Are you going to offer the monthly Dinosaur
Files in hard copy?

A. No, it's only available by PDF.

Q. What about Kindle?

A. If enough readers want to see the Dinosaur
Files on Kindle, we can do that. Let me know.

A. How do I subscribe to the monthly Dinosaur

A. We're offering the Files on an issue by issue
basis, not an annual subscription. So grab the
December issue now, and then grab the
January issue when we release it in 30 days,
and so on. I'll send an email whenever a
new issue is ready.

Q. Where's the link to order the monthly Dinosaur

A. Here's the link:


Also, the link is on our products page. We have
a new category for electronic downloads. Scroll
down and you'll see it. (If not, hit the refresh
button and then scroll down. It's there.)

The products page is right here:


That covers the most common questions. If
you have any others, send them on in.
In the meantime, let me say THANK YOU to
everyone who has stepped up and grabbed
the December Dinosaur Files!

I hope you enjoy the Dinosaur Files -- and I'm
going to do everything I can to make it the
T-Rex of monthly newsletters!

Yours in strength,

Brooks Kubik


The Return of an Old Friend

Hail to the Dinosaurs!

Trudi and I celebrated Thanksgiving
by going to the movies -- and we saw

Spoiler alert -- it's a "Rocky" film. And
a good one. In fact, it may be the best
in the series since the original "Rocky."

It stars Sylvester Stallone as Rocky --
but in this film, an old, gray, grizzled
Rocky isn't boxing. Instead, he's training
the son of his one-time rival, Apollo

As I said, it's a terrific film -- and well
worth watching.

Rocky's been a friend for a long time.
The original film came out in 1976. So
that makes 39 years of "Rocky" films.

Thirty-nine years of great memories --
and hundreds of great workouts with
the "Rocky" theme ("Gonna Fly Now")
or "Eye of the Tiger" playing in the

There was a time back in the 1980's
when that was all you heard while you
were training. The gyms played it non-

That was fine by me.

Heck, I still train to the "Rocky" music.
I play the soundtrack to "Rocky Balboa"
while I train out in the garage.

There's three of us: me, the barbell,
and Rocky. Three old friends.

Today's a workout day. If you're in the
neighborhood, you'll hear the "Rocky"
theme at about 6:00 -- and not much
later, you'll hear the sound of an old
guy tossing some heavy iron.

That's the way it's been for a long time
now -- and that's the way it's going to
be for a whole lot longer. I don't plan on
stopping anytime soon -- and I don't
plan on changing my music.

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. Another old friend has returned. We've
brought back The Dinosaur Files monthly
newsletter -- and it's better than ever --
and it comes with digital delivery. Go here
to grab your copy of the December issue:


P.S. 2. I've also done a complete new
training course for older Dinos -- and it,
too, comes with digital delivery:


P.S. 3. My other books and courses -- and
Dinosaur Training DVD's -- are right here:


P.S. 4. Thought for the Day: "The journey of
a tousand miles begins with the first step --
but it only begins if you take that first
step." -- Brooks Kubik


Happy Thanksgiving to the Dinosaurs!

Hail to the Dinosaurs!

It's Thanksgiving Day, and I want
to send Holiday wishes to all of the
Dinosaurs, all around the world.

That goes double for everyone in
the armed services, including all
of you who are far away from
home as you read this. Thank
you for your service, and know
that all of us appreciate what
you do.

As I type this, I look out over the
park in front of the house. There's
a small walking and running track
that circles the park, and it's
getting good use.

Several people are walking their
dogs, and there's a fitness boot
camp that is running laps -- and
what look like some solitary
runners, as well.

It's a shame that there are no
barbells in the park, but maybe
that's something we'll see in
the future.

It would be pretty nice to see
 weight pile at the park -- or
a weight pile at every park,
everywhere in the world.

But still, when I look out the
window, I see a lot of people
who are exercising today. And
I imagine that plenty of Dinos
will be doing the same thing.

After all, we need to do something
to earn that big Thaksgiving dinner,
and squats or deadlifts are a pretty
good way to do it.

Trudi and I will be doing the usual
Thanksgiving things, but we'll also
be hitting some iron out in the
garage -- and Dino Headquarters
will be open for business for anyone
who wants to get a jump on Black
Friday or Cyber Monday.

If you're looking for something to
read today, we have two products
with digital downloads for immediate

One of them is a new mini-course on
effective training for older Dinos:


The other is the December issue of
the new MONTHLY Dinosaur Files:


Happy Thanksgiving!

Yours in strength,

Brooks Kubik


Here's Something New and Exciting for the Dinosaurs!

Hail to the Dinosaurs!

Tomorrow is Thanksgiving Day here
in the USA, and we've been cooking
up a storm to bring you something
very special to help celebrate the
big day.

So here's the big news:

1. We're bringing back the world-famous
Dinosaur Files newsletter -- with all new,
original articles.

2. We're bringing it back as a monthly,
so you can get a big dose of information,
inspiration and motivation every 30 days.

3. We're offering the Dinosaur Files
with digital delivery - meaning that
you place your order and you get an
email with a link to download your
copy of The Dinosaur Files.

a. That means that there's no waiting.

You place your order and you get the
Dinosaur Files immediately.

b. It also means that there's no postage,
and no charge for shipping and handling.
That will save you a bundle, and if you're
an overseas Dino it will save you two or
three bundles.

c. And because this is a PDF product,
you can print each issue out and save
it in a file folder.

 d. The PDF format also allows us to
include live links in the articles -- and
to do other interesting things that we
can't do otherwise.

e. IMPORTANT: download the Dino Files
and save it on your computer as soon
as you receive the email with the link.
The link is only good for 24 hours, so
you need to be sure to download and
save your Dinosaur Files issue.

4. Each issue of the Dinosaur Files will be
around 20 to 25 pages -- but the first
issue is super-sized. It weighs in at
over 30 pages.

a. That makes it a T-Rex sized edition.

b. Maybe even Godzilla-sized.

5. The Dinosaur Files includes all new
articles written by me and by your
fellow Dinosaurs. It's your number
one source of real-world, no-nonsense
strength training and muscle-building

6. We're offering each issue as a single
issue purchase. We may switch to a
yearly subscription in the future, but
for right now, it's an issue by issue
purchase. I'll send an email each
month with a link to the current

7. Last, and most important, here's the
link to the December issue:

Yours in strength,

Brooks Kubik


The "How Many Meals a Day?" Question

Hail to the Dinosaurs!

I'm often asked, "How many meals a day do
you eat?"

And a lot of people don't believe the answer.

The answer is "three."

Breakfast, lunch and dinner.

Now, for the record, that's what John Grimek
ate -- what Steve Stanko ate -- what John
Davis ate -- and what almost every strongman,
bodybuilder and weightlifter ate prior to 1950
or so.

Around 1950, the muscle mags started to push
six meals a day for weight gaining.

And ever since, trainees have been obsessed
with the idea of eating six meals a day (or
more) and gaining more muscle mass than
a herd of charging elephants.

Six meals a day may work for some very
skinny and underweight trainees during a
relatively short period when they're trying
to gain muscular bodyweight -- but it's not
necessary to do it forever.

For an older trainee who has gone through
the weight gaining phase and is already as
big as he wants to be, three meals a day
will work fine.

Of course, they need to be three big meals,
with plenty of high quality food.

And they should be easy to prepare, because
nothing beats home-cooked meals.

And they should be delicious -- because the
more you enjoy your meals, the better your
digestion will be.

And besides, after a hard, heavy workout,
you deserve a delicious meal.

I post photos of my meals on Facebook,
Instagram and Twitter. Friend and follow
me and take a look at exactly what I'm
talking about. You can find me at
#brooks kubik and #dinosaurtraining.

I cover diet and nutrition for strength training
in detail in Knife, Fork, Muscle. It gives you
everything you need to know about what to
eat for lifelong strength and health -- and
includes meal plans, daily menus, and even
some simple recipes and cooking tips direct
from Dino Headquarters.

By the way, did you know that John Grimek
believed that three meals a day were BETTER
than six?

He wrote several articles about this. He believed
that it was easier to digest and assimilate your
food if you gave your body more time between

He also believed that overloading your digestive
system was a mistake -- especially for skinny
trainees. After all, one of the reasons they're
skinny is that they have trouble digesting and
assimilating their food! And giving yourself a
belly ache doesn't build strength and muscle.

In any case, I get the question all the time --
and the answer always seems to shock people.

But it's three. Three meals a day. That and hard
training are all you need for great results.

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 Knife, Fork, Muscle in
the hard-copy edition:


We're also releasing Knife, Fork, Muscle in
a series of Kindle e-books. The first three
books in the e-book series are right here;
book 4 in the e-book series is coming soon:

Knife, Fork, Muscle, Kindle e-book 1

(covers protein for strength training -- how
much, the best sources of high-quality
protein, etc.)


Knife, Fork, Muscle, Kindle e-book 2

(covers healthy and unhealthy carbs,
vegetables, starchy vegetables, grain
and gluten issues, organic foods, and


 Knife, Fork, Muscle, Book 3

(covers healthy and unhealthy fats,
food and chemical allergies, and the
importance of allergy-free diets)


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


P.S. 3. Thought for the Day: "Train hard and
eat well. It works every time." -- Brooks Kubik


Bundle Up and Do Squats!

Hail to the Dinosaurs!

Two quick notes, and then we'll talk

1. Sweatshirts and Hoodies.

We only have 10 left. Here's the list:

Gray Hair and Black Iron sweatshirts

2 in size L

1 in size 3XL

Dinosaur Training hoodies

1 L gray hoodie

1 L blue hoodie

2 M blue hoodies

3 S black hoodies (hint - these may be
too small for you, but they'd make a
great Christmas gift for someone)

Shoot me an email right away if you
want to order one. It's first come, first

2. The New Course for Older Dinos.

Is a huge hit. Go here to order the little
monster -- and remember, it comes to
you by email, so download the link to
save and read the course:


And please shoot me an email and let
me know how you like the course --
and how the PDF delivery works for

3. Bundle Up and Do Squats!

It's officially winter now.

I know that because it was cold as heck
out in the garage last night, and I was
wearing double sweats to stay warm
during my workout. In fact, I started
out with three top layers -- but took
one layer off after I got warmed up.

So I thought I'd share some cold weather
training tips for Dinos. These apply to all
of you who train in a garage or anywhere
else where it gets cold in the winter.

1. Wear layers. They keep you warmer,
and allow you to take off the top layer
if you get too hot during your workout.

2. Wear a hat. A simple fisherman's hat
(like the kind Sylvester Stallone wears in
the "Rocky" films) will make a huge

a. A ski-band is also good.

b. Black is a good color for a hat or a
ski-band, and that's the only fashion
advice I'm ever going to give you.

3. Keep your ankles warm. If you wear
low cut shoes and sweats, wear high socks
to cover the gap between your sweats and
your shoes.

4. Some trainees like to wear gloves in cold
weather. I don't, because I want my grip to
be as secure as possible. This is one of those
"you decide" things.

5. A small heater to help keep your hands
warm is a great addition to a garage gym.

6. Do some warm-ups inside the house to
help get warm and loose before going into
the garage.

7. Do more warm-ups once you get to the

a. Good, thorough warm-ups are critical to
avoid pulled muscles or other problems when
it's cold.

8. Start light and work up in weight slowly
and gradually. Don't just run out and jump
into a heavy set.

9. If you use any kind of rubber cables, bring
them inside when you're not training. If you
leave them outside, they may snap and break
when you use them.

10. Stay hydrated. Drink plenty of water
during your workout. If you want to drink
hot tea, that's fine, too.

11. Basic strength exercises like squats, deadlifts,
presses, bench presses, rowing and pull-ups are
easier to do when it's cold than exercises that
involve skill or speed, such as snatches or cleans.

a. You can do snatches, cleans and similar
movements, but it takes extra warm-up time.

b. I did squat cleans and split jerks last night,
and it worked fine, but it took LOTS of warm-up
time. I may try doing front squats first the next
time I train, to help get loose and warm for
my OL training. (See tip no. 12).

12. You may find that starting the workout
with squats or a similar movement is the best
way to get warmed up for the rest of the
program. hence, the title: "Bundle Up and
Do Squats!"

All of the above points apply double for older

One final note -- if it's really cold and you just
can't get warm enough to do justice to the
workout, then make it a light one and come
back and hit it heavier another time.

So there you have it -- 12 training tips for
cold weather training. I hope they help!

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. The Dinosaur Strength Training Archive
collects my lost articles from the original
Dinosaur Files back in 1997 -- along with
a brand new article on power rack training,
featuring a brand new power rack workout
for BIG gains in strength and muscle mass:

Hard copy


Kindle e-book


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


P.S. 3. Thought for the day: "Stay warm, and
keep on training!" -- Brooks Kubik


Sweatshirts and Hoodies - They're Going Fast!

Hail to the Dinosaurs!

We're clearing out some of our inventory
to make space for new items, and we're
almost out of Gray Hair and Black Iron
sweatshirts and Dinosaur Training

We're not going to re-stock on
these, so if you want to buy one,
shoot me an email asap and ask
me to hold it for you.

We currently have:

Gray Hair and Black Iron sweatshirts

2 in size L

1 in size 3XL

Dinosaur Training hoodies

1 L gray hoodie

1 L blue hoodie

2 M blue hoodies

3 S black hoodies (hint - these may be
too small for you, but they'd make a
great Christmas gift for someone)

As I said, if you want one, shoot me
an email and let me know where you
live so we can give you the price and
the cost of shipping.


Yours in strength,

Brooks Kubik