Another Type of Big 15 Workout!

Hail to the Dinosaurs!

Several quick notes,  and then we'll talk

1. Christmas Orders

Get them in as fast as you can -- so
we can get them out as fast as possible.

I sign all books we ship in December,
but if you want me to personalize the
message, pls give me the first name
of the recipient. Use the special
instructions section of the on-line
order form to make the request.

2. Knife, Fork, Muscle

Is printed, in stock, and we're shipping
it everywhere. And we're getting great
reviews for the little monster. Many Dinos
have said it's the best book they ever read
on diet and nutrition.

Go here to grab a copy:

3. Shipping Quotes

We can usually save you some clams on
shipping if you order two or more items
and we ship them together. So for any
multiple item order, email first and ask
for a shiping quote.

This is especially important for Canadian
and overseas orders. We love the USPS,
but we REALLY LOVE to help YOU save
some clams.

On the training front . . .

Yesterday I shared my Big 15 Workout --
where I work up to a heavy weight in the
split style snatch and do 15 singles. It's
a great way to drill form and technique.

Sig Klein used a different type of Big 15
Workout -- and he used it 3x a week for
much of his life.

His workouts were regular as clockwork --
and he kept them up into his 70's.

It was part of a life-long ritual. He never
missed a workout.

Klein's program consisted of 15 different
exercises -- for one set each.

He usually did 10 to 15 reps of each exercise.

No warm-up sets, just one set with a heavy
weight for the desired number of reps.

He did all of his reps in perfect form. Klein
was  a fanatic about using perfect form in
his exercises.

And, of course, he concentrated very deeply
on his exercises -- and completely lost himself
in the performance of every rep. He trained
with complete and total control.

He began his career as a gymnast and a
handbalancer -- and he lifted weights with
the same sort of skill and precision.

He used a combination of heavy exercises,
such as military presses, rowing, and deadlifts,
along with some isolation movements -- leg
curls with Iron Boots, alternate front raises
with dumbbells, lateral raises, dumbbell curls,
and even triceps kick-backs.

He did his squats the old-school way -- on
his toes -- and he put the barbell on his
shoulders unassisted. He never liked the
modern, flat-footed squat, and never
accepted the idea of squat stands. And
he didn't called them squats. He called
them "the deep knee bend on toes."

He also did pull-ups, handstand push-ups and
tiger bend pushups. He was one of the all-time
best at handstand pushups and tiger bend
pushups. He usually did them at the end of
his workout, after he finished all of his barbell
and dumbbell work.

It was a total body program that worked
EVERYTHING from head to toe.

The entire workout lasted about 90 minutes.

Now, this was NOT Klein's strength training
workout when he was preparing for weightlifting
competition. He did multiple sets of low reps,
and plenty of singles, when he trained for lifting
comps. And he limited himself to a few heavy

That worked GREAT for him. Pound for pound,
he was one of the strongest pressers who ever
lived. At a weight of 148 pounds, he performed
a letter perfect military press with 227 1/2

But for most of his training, Klein preferred his
Big 15 Workout.

Klein's Big 15 program worked very well for
him. He used it exclusively from his 40's thru his
70's -- and he appeared to be almost ageless.

His weight and measurements stayed the same
for almost half a century -- and not many men
can say as much.

So it was quite an unusual workout. In some
ways very Dinosaur -- and in other ways, not
so Dinosaur.

But it worked for Sig Klein -- and that's the
important thing.

And here's another important thing.
It was part of a regular weekly ritual. And in
the final analysis, that may have been the most
important part of the program.

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 the original little monster -- Dinosaur
Training. If you don't have a copy on your bookshelf,
you need to grab one:

And remember -- Dinosaur Training makes a GREAT
gift for any strength training newbies you may know.

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

P.S. 3. Thought for the Day: "There's no single right
way to train -- but there are ways that work much
better than others." -- Brooks Kubik


The Big 15 Workout!

Hail to the Dinos!

We'll talk training in a minute, but first, let
me cover some important updates:

1. Christmas Orders

Please get them in as fast as you can, so we
can get them in the mail.

And remember -- ask for a shipping quote
for orders with multiple items. We can usually
save you some clams on postage -- especially
on Canadian and overseas orders.

2. Autograph Requests

I sign all books shipped in December, and
include a personal note with each order. If
you want me to sign the book to you (or
to anyone else), please give me the name
in the Special Instructions section of the
on-line order form.

3. Knife, Fork, Muscle

Is printed, in stock, and shipping all around
the world -- and getting terrific reviews from

Many are calling it the best book on sensible
diet and nutrition they've ever read -- and
everyone is saying, "Thanks -- this has really
motivated me to work on my diet and nutrition
in 2015."

Go here to grab your copy:

4. The Quarterly Dinosaur Files

Readers are also loving the new quarterly Dinosaur
Files, which has grown to full fledged journal size.

We're offering it as a single issue purchase -- not
a subscription -- because we think that'ds better
and fairer for a quarterly publication.

The first issue comes with a killer bonus -- a sharp
looking modern reprint of an original certificate of
membership in the American Strength and Health
League -- with your name on it -- signed by Bob
Hoffman and George F. Jowett. I made it from a
signed original that dates back to 1932 or so.

Go here to grab the quarterly Dinosaur Files:

And now, let's talk training . . .

Last night I did the Big 15 Workout.

It's a one-exercise workout. You'll see why in
a minute. There's lots of work on one exercise.

Here's how it goes.

I do my standard 10 minute warm-up, and get
as loose as possible -- paying special attention
to my ankles, knees, hamstrings, hips, low back
and shoulders.

I start with an empty bar and do warm-ups in
the split style snatch.

I add weight to the bar and gradually work up
to a heavy weight. Not my max, but a heavy
weight. One that requires plenty of focus and

Now comes the fun part.

I do 15 singles with my working weight -- and
I try to do each one in letter perfect, precise
form -- to move under the bar as fast as
possible -- and to split low and deep on
each lift.

Olympic lifting requires perfect form -- and
perfect form is an athletic skill. You develop
it over time by doing many, many reps.

I film my training, so I can watch each lift
after I do it -- and check my form. That allows
me to make any necessary adjustments on the
next lift.

Each lift takes about 40 or 45 seconds from
start to finish, which includes turning on the old
video camera, walking to the platform, getting
set, performing the lift, lowering the bar, and
walking back to the camera.

I record each lift in my training log, watch the
video, watch it again in slow motion if there's
something that's hard to see at regular speed --
and then hit the next lift.

15 singles took about 27 minutes, so I was
hitting them at a rate of 1 single every two

If I train heavier, I do fewer reps, and I go a bit
slower. But this pace works well for the Big 15.
One of the benefits of the big 15 is that it forces
you to stay very focused on your lifting. There's
no time to think about anything other than what
you did on the previous lift and what you're going
to do on the next lift.

That makes it a great way to train your mind and
your body at the same time. You have to ramp
up your powers of concentration -- which is
ALWAYS a good thing to do.

Anyhow, that was the workout -- the Big 15. I had
lots of fun with it.

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

Yours in strength,

P.S. I have tons of other Dino-style old-school
workouts, exercises and training systems in
Strength, Muscle and Power:

P.S. 2. My other books and courses -- including
Knife, Fork, Muscle and the new quarterly Dinosaur
Files -- are right here:

P.S. 3. Thought for the day: "Keep it simple, but
work it hard." -- Brooks Kubik


10 Things I'm Going to Do in Today's Workout!

Hail to the Dinosaurs!

A few quick notes, and then we'll talk training.

1. Christmas Orders

It's crunch time for Christmas orders. Shoot
them on in so we can get them filled and out
in the mail.

2. Knife, Fork, Muscle

Is printed, in stock, and ready to ship. If you've
been waiting, now's the time to grab your copy:

3. For Multiple Items, Ask for a Shipping Quote

You can usually save some serious clams on
shipping charges if you order two or more
items so we can ship them in one package.
This is especially true for overseas Dinos and
Dinos in Canada.

Before ordering multiple items, send me an
email and ask for a shipping quote. We'll
check the different options and get back to

4. Personal Cards

I include a personal card with all orders in
December -- look for it -- sometimes we
slide them into the book or course you
ordered, but we always include them. It's
a a little bonus from us to you -- and a way
of saying THANK YOU for your support.

5. Autographs

I sign all books we ship in December. If you
want me to autograph it to you (or to anyone
else), let me know when you place your order.
A book with a personal note from the author
makes a pretty cool gift -- a true collector's
item. Again, that's something extra that we
like to do to say THANK YOU to our Dinos.

And now  . . . let's talk training.

I'll be training today, and here are 10 things
I'm going to do.

No, I'm not talking about 10 different

I'm talking about things that go beyond
exercises, sets and reps.

1. I'm going to start with 10 minutes of
stretching, loosening up, and general

a. This is mandatory for a 57-year old Dino
who spends 8 hours at the keyboard
before hitting the iron.

2. I'm going to fuel my workout with a
healthy breakfast and a healthy lunch --
the kind I describe in Knife, Fork, Muscle.

a. No pre-workout energy booster for this
Dino. I don't want them and don't need
them. Nothing beats real food.

3. I'm going to start light and easy and
slowly work up to my heaviest weights for
the day.

a. See 1a above.

4. I'm going to focus on performing every
rep in perfect form.

a. Including every warm-up rep.

5. I'm going to review every rep after I
finish each set -- and focus on how to do
the next set even better.

a. I film my workouts and review each set
to check my form.

6. I'm going to train fast enough to stay
warm -- but not so fast that I compromise
my form or can't hit my heavy weights.

a. This is a delicate balance. You need to
learn what works over time. Note that it
may differ from exercise to exercise.

7. I'm going to follow the program that
works best for ME -- not the program that
works for someone else.

a. After more than 45 years of training, I
know what works best for ME.

8. I'm going to wear layers and dress warm --
and slowly peel off a layer or two as I move
through my workout.

a. Reg Park wore double sweat suits when he
trained outdoors in winter.

b. Rocky Balboa wore sweat suits and a knit
hat when he ran outside in the winter.

c. Brad Steiner wore sweats when he trained.
So did the York champions back in the day.

d. Dressing warm is old-school and sensible.

9. I'm going to do better than my last workout --
but just a *little* better.

a. One more single with my working weight --
or 5 more pounds on my last lift.

b. Small gains are sustainable. You can keep
making small gains for a long time.

c. Trying to force big gains from workout to
workout almost always leads to over-training
and the big crash and burn.

10. After training, I'm going to have a protein
packed dinner -- as described in Knife, Fork,

a. It will look a lot like the cover photo for
Knife, Fork, Muscle -- which was a real dinner,
and which tasted pretty darn good.

The other thing I'm going to do after I train is
unload the bar and put everything away -- and
say THANK YOU to the bar, the plates, the
platform, and the squat stands.

I do that because they're good friends -- and
because I couldn't do it without them.

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 Knife, Fork, Muscle:

P.S. 2. Here's one of our best-sellers for the
month -- and it will get 2015 off to a great start
for you:

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

P.S. 4. Thought for the Day: "Train hard but
train smart. As you get older, train smarter.
And always say THANK YOU after you
train." -- Brooks Kubik


Old School and Very Effective!

Hail to the Dinosaurs!

Did you know that 100 years ago, the Milo
Barbell Company sold weight sets that

1. one plate-loading barbell

2. one plate-loading dumbbell, and

3. one-plate loading kettlebell handle.

When Bob Hoffman started the York Barbell
Company, he switched to selling a weight set
that included a plate-loading barbell and TWO
plate-loading dumbbells.

And he dropped the plate-loading kettlebell

It was a good move. Kettlebells are a good
tool, but plate-loading kettlebells don't work
very well for swings and cleans and other
basic movements. Most trainees ended up
using them for one-arm curls and reverse
curls, and some trainees would hold them
in their hand to to add weight to one-legged
calf raises. Not exactly the most useful and
most effective of exercises.

It also was a good idea to give trainees
not one, but TWO, dumbbells with their
weight set.

You can do lots of good exercises with
one dumbbell -- but you can do way more
truly excellent movements with a pair of

The old York courses offered many dumbbell
exercises -- some using one dumbbell and
others using two dumbbells. The dumbbell
training was an important -- and very
effective -- part of the program.

Meanwhile, Sig Klein taught old-school
training at his world-famous gym in New
York City. The gym had belonged to the
legendary Prof. Attila -- Sandow's trainer --
and it featured a marvellous collection of
the Professor's old barbells, dumbbells,
and kettlebells -- many with shiny brass
bells that were polished until they reflected
every last particle of light that filled the
gym on a sunny day.

Klein's favorite dumbbell exercise was a
simple one -- but he believed it was the
secret of the phenomenal strength and
power of the old-time Continental lifting

The exercise was the two-dumbbell clean
and press -- for reps. Do the first rep from
the floor, and the rest from the hang -- and
do one clean and one press on each rep.
Klein urged trainees to shoot for 10 or 12
continuous reps with a pair of 75 pound

Try it sometime. It's a man-maker.

I cover the two-dumbbell clean and press
and many other old-school dumbbell exercises
in my book, Dinosaur Dumbbell Training.

I also give you 50 different Dumbbell workouts.
Which is literally a lifetime of dumbbell programs.
It's old-school all the way -- and very effective.

Go here to grab a copy:

Give old-school dumbbell training a try. Bob
Hoffman and Sig Klein would be glad to see
you do it. And so would I.

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 also cover old-school dumbbell training
in my DVD, The Lost Art of Dumbbell Training:

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

P.S. 3. Thought for the Day: "Very few modern
trainees do old-school dumbbell training -- and
very few of them can match the strength and
rugged development of the old-timers."
-- Brooks Kubik


The Most Important Rule for Older Trainees!

Hail to the Dinosaurs!

We'll talk training in just a minute, but first let
me cover some quick updates.

1. Knife, Fork, Muscle

Is printed -- in stock -- and we're filling all orders
immediately. Go here to grab a copy:

2. Our Best Sellers

The best sellers for the month are Knife, Fork,
Muscle -- Dinosaur Bodyweight Training -- and
Dinosaur Dumbbell Training. Several of you have
ordered all three, which makes a nice package,
and brings you plenty of strength, muscle and
health for the coming years. Gray Hair and Black
Iron is also making a move -- as are the Legacy
of Iron books -- and my John Grimek, Dinosaur
Arms and Military Press courses. And, of course,
the original little monster -- Dinosaur Training --
is always very popular.

You can find all of them -- and more -- right here
at Dino Headquarters:

3. SuperHuman Radio Interview

I had a very interesting interview on Carl Lanore's
SuperHuman Radio this week. We talked about diet
and nutrition, and covered some very important
points. You can find it right here (it's episode

And now -- on the training front . . .

Let's talk about training for older Dinos.

I titled this message "The Number One Rule
for Older Trainees" -- and that creates a bit
of a problem for me, because I can think of
several very important rules for older trainees.

In fact, it's hard to choose the "most important"
rule -- so I'll give you my top 10 list:

1. Train hard, but train smart.

a. Listen to your brain, not your ego.

2. Don't hurt yourself.

a. The older you are, the easier it is to hurt
yourself, and the longer it takes to recover.

3. Throw away the muscle magazine silliness
once and for all.

a. It didn't do you any good when you were
younger, and it won't do you any good now.

4. Don't go crazy thinking about what you could
do when you were younger -- or what the young
bucks are lifting -- and focus on the most
important person in your training universe:


a. Aim to improve YOUR CURRENT performance,
and YOUR CURRENT levels of strength, health and
muscular devleopment.

5. Have fun when you train.

a. You're older. You may be a parent or a
grandparent. You work hard. You deserve to
have fun.

b. Fun relates to motivation. Read high quality
training books and courses to stay motivated
and inspired. This is expecially important if you
train by yourself. Fuel your workouts by fueling
your mind with top notch Iron Game books
and courses.

6. If it hurts, don't do it.

a. Even if it's a favorite exercise, or if someone
you respect says to do it.

7. Don't over-do things.

a. Older trainees need to reduce and control training
volume -- training intensity -- and how heavy they

8. Keep your weight under control.

a. Getting your weight under control is one of the
most important things you can do for your health.

b. See Knife, Fork, Muscle for details.

9. Set realistic goals for yourself.

a. See point no. 4, above.

10. Regular, consistent training is the key to great
results -- not super programs.

a. If you jump into a super program you will
either hurt yourself or burn out -- or both.

b. You don't need super programs. You need
sensible, regular, consistent training. This is
true at any age, but it's more important than
ever for older trainees.

I could go on and on, but I said I'd give you 10
Rules -- so here they are. Hope they help!

As always, thanks for reading and have a great
day. if you train today (as I will), make it a good

Yours in strength,

Brooks Kubik

P.S. For more great information about effective
training for older Dinos, grab a copy of Gray Hair
and Black Iron:

P.S. 2. My other books and courses --including
Knife, Fork, Muscle and the new quarterly Dinosaur
Files -- are right here:

P.S. 3. Thought for the Day: "Train hard, but train
smart. As you get older, train smarter." -- Brooks


Did John Grimek Use a Log Bar?

Hail to the Dinosaurs!

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

1. Knife, Fork, Muscle

Is printed, in stock, and we're shipping all
orders within 24 hours. I'm signing all copies,
and if you want a personal message when I sign
your book,  just ask for it -- and tell me who to
sign it to:

Of course, you can ask for an autograph
with any book or course. If someone is ordering
a book or course for you for Christmas, be sure
they ask for an autograph and be sure they
give me YOUR name so I can sign it to YOU.

2. The Dinosaur Files quarterly

Is also in stock, and we're shipping it everywhere,
and getting rave reviews. It's a full-size magazine
now, with tons of great training articles. Note that
we are offering the Dinosaur Files on a single issue
basis, not a subscription -- we think that's better for
a quarterly journal. So grab it issue by issue, just as
if it were a new training course:

On the training front . . .

I assume you're familiar with Dr. Ken's Log Bar. My
buddy John Wood sells them. Many of you have the
little monster, and use it all the time. I get lots of
good feedback on it. I have one myself, and used
it to rehab a bad shoulder injury 7 or 8 years ago.

The Log Bar is a barbell with parallel handles. You
can use it to perform presses and bench presses
with a parallel grip. It also works great for bent-over
rowing and hammer curls.

Now, you may not think that a parallel grip makes
much of a difference -- but for some trainees,
particularly those with nagging shoulder problems
(which includes most older trainees), it may be
the difference between being able to do presses
and bench presses and NOT being able to do

In other words, the parallel grip is one of those
little things that seems to be too simple to matter --
but makes a BIG difference for some trainees.

And that brings me to a question from a reader.

I got this a year ago when I mentioned the Log
Bar in a post about protecting and preserving
your shoulders.

A reader asked me if John Grimek ever used a
Log Bar.

And that was an interesting question.

I've never seen a picture of Grimek using a Log
Bar, although it certainly may have happened.

It would not have been one of Dr. Ken's Log Bars,
because no one made them back then. (If they
did, I'm not aware of it.)

But Grimek was a highly resourceful man, who
made lots of his own equipment, and actually
designed a few pieces of equipment for his own
personal use.

Grimek liked equipment that had the right "feel."
Thus, for example, he designed a special pulley
for 45 degree rows. It fit his body exactly -- and
that's what he wanted. A tailor-made, perfect
fitting unit. So Grimek clearly understood the
importance of details -- meaning the importance
of little things.

Grimek always did lots of dumbbell presses, and
there are photos showing him doing alternate
dumbbell presses with the bells in a parallel
grip position.

That leads me to suspect that he would have at
least tried the Log Bar if it had been available to

And remember, there are some great photos of
Grimek doing curls with an EZ Curl bar -- which
is sort of the first cousin to a Log Bar.

So the answer to the question is this: I don't
know if Grimek ever used a Log Bar -- but I
bet he would have liked it.

Go here to see photos and read more about the
Log Bar -- and remember, it can be a shoulder

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 other ways to protect and strengthen
your shoulders in the Dinosaur Training Military
Press and Shoulder Power Course and in Gray
Hair and Black Iron:

P.S. 2. My other books and courses -- and Dinosaur
DVD's, sweatshirts, t-shirts, and hoodies -- are right

P.S. 3. Thought for the Day: "In training, as in anything
else, pay attention to the little things. They add up --
and make a big difference in your results." -- Brooks


Dinos Around the World Are Loving Knife, Fork, Muscle!

Hail to the Dinosaurs!

Knife, Fork, muscle is printed, in stock, and we're
shipping the little monster around the world. It's
landed on every continent other than Antarctica.

And we're getting great feedback about the little
monster. Readers around the world are loving it.
Here are some examples:


"My copy of Knife, Fork, Muscle arrived in Australia
today.  I can only think of three words to describe

1. wow;

2. wow; and,

3. wow!

I am very impressed with the content, appearance
and the added extra items you have included - the
thank you card with the old school Dino-man really
put a smile on my face!

Mark S."

"I just want to let you know that my two books, Knife,
Fork, Muscle and Chalk and Sweat (plus the Dinosaur
Files quarterly) have all arrived safely to me in
Sweden. Many thanks for putting out real training
and food books which will bring real results for real
people. I'll start reading and applying them right

Per. H."

"My book arrived on Monday in Washington State.
Tons of info. I will be reading and rereading it, for

Dale K."


"Really liking the new book. I'll note that since
the summer I have been following similar dietary
principles to what you've discussed in the text
(though not as good as your diet), and I'm looking
better and feeling stronger at my current 194 lb.
bodyweight than I ever did at my 215 lb. body-
weight. Now to see if I can get back up to 215
gaining pure muscle!

Bobby R."


"I received my copy of Knife, Fork, Muscle out
here in California.

I'm about halfway through it at the moment. I'm
really intrigued by your findings thus far, and it
is making me re-think my own dietary habits,
which is far more than any other diet/nutrition
book has ever been able to do.

Kevin D."

We've also had many readers who posted photos
of their signed copy of Knife, Fork, Muscle on
Facebook. Some of them also included a photo
of the Thank You note that I included with all

Please do that. It really helps us. We had four new
orders yesterday that were the direct result of
Dinos posting photos of their books on Facebook.

And we're getting Christmas orders from Dinos
who have received and devoured their copy of
Knife, Fork, Muscle -- and liked it so much that
they are ordering copies for friends, family and
workout buddies for Christmas. (If you do that,
be sure to let me know it's for someone else, and
ask me to sign the book and include a personal
note for them -- that will make it an extra-special

In the meantime, THANK YOU to everyone who
has stepped up, taken action, and grabbed a
copy of KNIFE, FORK, MUSCLE. And please keep
the feedback coming!

If you've been waiting, we have plenty of copies
in stock and ready to ship -- and yes, I'll sign your
copy for you -- so act now:

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. My other books and courses -- and Dinosaur
Training DVD's, t-shirts, sweatshirts and hoodies,
as well as the new quarterly Dinosaur Files -- are
right here:

P.S. 2. You can usually save some serious clams
on s&h by ordering two or more books or other
items so we can ship them in one package.
Send an email and ask for a shipping quote
before placing your order.

P.S. 3. Thought for the Day: "Train for strength,
eat for health, and make every day of your life
the very best it can be." -- Brooks Kubik