12/15/2015 Dinosaur Training: common sense training

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Dinosaur Training

Squats Are Zen!Hail to the Dinosaurs!

The Small One went to the gym and trained for many hours.

He bombed, blasted, and blitzed.

He did all the exercises he read about in the muscle magazines.

He used all the machines -- some of them twice!

He did high reps, peak contraction and burns. Pumped everything to the max. Double pumped his pecs. Triple bumped his arms.

He finished with three hours of Maxi-Mega Super Ultra Hypertrophy Training for his bi's and tri's.

After his workout, he went to see the Big Man.

The Big Man was training, too. He was doing a strange exercise with many plates on the bar.

The Small One watched him curiously.When the Big Man had finished his set, the Small One walked over to him.

"What are you doing, Big Man?" he asked.

"Squats," said the Big Man.

"What are squats?" asked the Small One.

"Squats are zen," said the Big Man.

"I did 20 sets of Himalayan curls," said the Small One. "Are they zen?"

"They're probably not even Himalayan," said the Big Man as he loaded more plates onto the squat bar.

"But why are squats zen?" asked the Small One.

"Do squats today and tomorrow your legs will give you the answer," saidthe Big Man.

He taught the Small One how to do squats. The Small One did five sets of five reps.

The next day, the Small One's legs were

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12/15/2015 Dinosaur Training: common sense training

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so sore he could barely walk. That was a huge surprise. He wasn't sore anywhere else. He trained for hours and hoursevery day and never got sore. It wassomething totally new.

"My legs are trying to tell me something," he said. "I wonder what!"

The Small One went to ask the Big Man.

"My legs are terribly sore," said the Small One. "What does it mean?"

"It means that squats are zen," said the Big Man.

Moral of the Story:

1. Strength training is zen.

2. 5 x 5 and similar sensible set/rep systems are zen.

3. Hard work on basic exercises is zen.

4. Concentration, focus and intensity are zen.

5. Muscle magazine silliness is not zen.

6. Himalayan curls are not zen -- even if you do 20 sets of them.

7. Squats are zen.

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. Dinosaur Training is zen -- and you can grab a copy right here:

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

P.S. 2. My other books and courses are right here -- including links to all of my Kindle e-books:

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

P.S. 3. Thought for the day: "Training works better if you keep it zen." -- Brooks Kubik

Posted by Brooks Kubik at 5:05 PMLabels: back to the basics, basic exercises, building strength and muscle, commonsense training, compound exercises, dinosaur exercises, squats

Seven Strength Training Mistakes that Will KillYour 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 requestsfrom Dinos around the world, we're offeringmy new training course in both Kindle and

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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 courseat the Kindle page. Reviews and ratings helpus spread the word about sane, sensible, andeffective 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 aswe can. Our webmaster has been flattened bya bad case of the flu, so we're behind scheduleon that, for which I apologize. In any case, I'llsend the link as soon as it's up.

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

1. Over-training.

a. This is the biggie, and it's an insidious mistakebecause the more committed you are to yourtraining, the more likely you are to over-train.

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

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

2. Following a program that's too advanced foryour 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, andwhen they don't get them, they think that somethingis wrong with their training program -- when all they really need to do is to put in the time it takes to getgood results.

4. Program hopping.

a. Hopping is fine for rabbits and kangaroos. It's badfor 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 meansa minimum of six to 12 weeks.

5. A bad diet.

a. A bad diet will sabotage your training efforts. SeeKnife, Fork, Muscle for advice about sensible diet andnutriition for strength training:

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http://brookskubik.com/dinosaur_nutrition.html

6. Relying on food supplements to build strengthand 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 aresupposed to supplement a healthy diet -- not replaceit, and not make up for a poor diet.

7. For older trainees -- not adjusting your workoutsto match your age.

a. This one is tough because none of us like to admitthet 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 isenough for today.

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

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the Kindle editionof 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 tryto avoid repeating them." -- Brooks Kubik

******************************************Posted by Brooks Kubik at 10:36 AMLabels: abbreviated training, common sense training, Dinosaur Training, dinosaurtraining e-book, knife fork muscle, old-school training, real world training

The 12 - 2 - 14 Workout!Hail to the Dinosaurs!

A couple of quick updates and then we'll talkabout the 12 - 2 - 14 workout.

1. The Dino Files quarterly

Is in stock and we're shipping the little monsterall around the world, and we're getting rave reviews from readers.

If you ordered a copy, it's either already in your

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hands or on the way. Drop a note and let me know how you like it.

If you didn't order your copy yet, here's the link:

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

If you want to save on shipping, order the Dino Files quarterly and one or more other books, courses orother Dino goodies. Ask for a shiping quote beforeplacing your order. We can help you save some serious clams by combining orders.

2. Knife, Fork, Muscle

Is also in stock, and all orders have been shipped. Thelittle monster is getting off the chart reviews, and itlooks like it is going to be one of our most popularbooks ever -- as well it should. Diet and nutrition is the missing piece of the puzzle for far too manytrainees -- and there's far too much Buffalo Shuffle (to phrase it politely) in most of what is available on the topic.

If you ordered a copy already, drop me a note whenit arrives -- and give me feedback when you are finished with it. And THANK YOU for your order!

If you've been waiting, go here to grab your copy:

http://brookskubik.com/dinosaur_nutrition.html

3. The 12 - 2 - 14 Workout

And now -- on the training front . . .

Today is December 2, 2014.

Meaning that it's 12 - 2 - 14.

So here's the workout of the day. Totally scientific.Based on the latest research studies.

You do 12 exercises per body-part.

Two sets of each exercise.

For 14 reps.

So it's 12 x 2 x 14.

Now, here's the great part.

That's the morning workout.

In the afternoon, you train again and change thingsup a bit.

You do 2 exercises per body-part -- for 12 setseach -- and 14 reps per set.

So that's 2 x 12 x 14.

And here's the best part.

Your rep count is 12 seconds up -- pause for2 seconds -- and 14 seconds down.

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As I said, it's all very scientific -- and it's all based on the latest research.

OF COURSE . . .

I'm kidding.

But think about it. Is the 12 - 2 - 14 workout verymuch different from most of what passes for training advice in the modern world?

Unfortunately, it's not. It's pretty close to what manypeople pass off as the latest and greatest miracle system -- and it may even be better than some of them.

The problem, of course, is that the workouts that really work seem to be too darn simple. They seemto be too old-fashioned. Too basic. Too old-school.So trainees get suckered into the new and theoutrageous. The latest and the greatest.

But remember this: if something has been aroundfor a long time, it's been working for a long time.

That's why I train Dino style -- meaning old-schoolstyle -- even if it's December 2, 2014.

And that's why you should do the same.

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

Yours in strength,

Brooks Kubik

P.S. Dinosaur Bodyweight Training and Dinosaur Dumbbell Training have been best sellers this weekand last. You can grab them right here:

Dinosaur Dumbbell Training

http://brookskubik.com/dinosaur_dumbbelltraining.html

Dinosaur Bodyweight Training

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

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

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

P.S. 3. Thought for the Day: "It may be old-fashioned,but if it works, who cares?" -- Brooks Kubik

**********************************************Posted by Brooks Kubik at 7:57 AMLabels: common sense training, Dinosaur Files, dinosaur workouts, knife fork muscle,old-school training, real world training

Definition Exercises -- What Are They?Hail to the Dinosaurs!

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Back when I was a kid, there weretwo different kinds of exercises.

First, you had the bulk and powerexercises.

Also referred to as strength andmass builders.

Today, we call them the basicexercises -- or basic compoundmovements.

Squats, benches, deadlifts, rowing,pull-ups, pull-downs, military presses,press behind neck, close grip benchesand dips.

Standing barbell curls, shoulder shrugs,and calf raises were also on the list,mainly because they were basic movements.

For those who knew how to do them, thelist also included power cleans, powersnatches, and high pulls (clean gripor snatch grip).

Then there were all the little exercises.

Lateral raises, concentration curls, onedumbbell triceps extensions, tricepskickbacks, leg extensions, leg curls,hack squats, etc.

We call them isolation exercises today.

Back then, we called them DEFINITIONEXERCISES.

The idea was this -- you would train onthe BIG exercises to build strength andmass, and then, after you were big as ahouse, you'd use the definition exercisesto carve some inter-galactic mega-musclesuper cuts and definition bombs.

And then you'd go to the beach and all the girls would swoon -- or you'd winthe Mr. America and get a big contractto endorse protein drinks (or maybe geta movie contract, like Steve Reeves) --or -- well, something spectacular.

We weren't really sure why this definitionthing was so important, but we knew we hadto have it.

Of course, the definition thing was theresult of diet (and, in many cases, thedrugs they didn't talk about). Those little exercises had nothing to do withit. They were just fun to do, and wecould pretend that we were training with the champions when we did them.

So we were kind of naive and silly aboutit all -- and so were the magazines we

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read -- but consider this:

1. We knew that the BIG exercises builtstrength and muscle mass.

and

2. We knew that the little exercisesdidn't.

Today, nearly half a century later, even with the interwebs and all the traininginformation that's available, many traineesstill don't understand those two simple rules.

They try to build strength and muscle masswith -- you guessed it -- the stuff we usedto call "definition exercises."

Which is one reason why so many modern traineesget absolutely zippo in the way of results.

They're using the wrong exercises.

And it's like bringing a knife to a gunfight -- it doesn't work very well.

Definition exercises?

No thanks. I'll stick the the BIG exercises.

Yours in strength,

Brooks Kubik

P.S. When it comes to building strength andmuscle mass, you can't do better than thesegreat resources:

a. Dinosaur Training: Lost Secrets of Strengthand Development

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

b. Strength, Muscle and Power

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

c. Chalk and Sweat

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

P.S. 2. My other books and courses are righthere:

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

P.S. 3. Thought for the Day: "Basic and heavy. Makeit your mantra." -- Brooks Kubik

Posted by Brooks Kubik at 6:07 AMLabels: basic exercises, building muscle mass, building strength and muscle, commonsense training, compound exercises, dinosaur exercises, real world training

Crash and Burn Time!Hail to the Dinosaurs!

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The start of the year is Crash andBurn time.

Everyone gets all gung ho aboutbuilding a great physique in worldrecord time -- or gaining 50 poundsof muscle in the next 30 days --or losing 50 pounds of Lard Lumps in the same period -- or adding 200pounds to all of their lifts in thesame period. And some people wantto do all of the above!

So they go on the latest super dupermaximum intensity supreme insanitytrain until you drop and always carrya puke basket workout -- and they doit every day -- and they go like gangbusters.

And for awhile, it's just flat out amazing.

You never saw so many people working so hard and so long and so often.

That's for the first week or two.

Then comes the Crash and Burn.

Whop.

Splat.

Flames.

Not good.

And that's what always happens with the super programs, the wonder workouts andthe miracle systems.

There's a much better way to do it.

It's called "Setting Realistic but Challenging Goals and Training onSane, Sensible, Abbreviated Workoutsto Make Them Happen."

You've probably heard about it. If not,you can read about it in any of my booksand courses.

It's been working well for well over acentury -- and it will keep on workingwell long after the pseudo systems andthe high tech space age miracle programs are long forgotten.

Welcome to 2013 -- and Hail to theDinosaurs!

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

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Older Posts

Yours in strength,

Brooks Kubik

P.S. For older trainees, Gray Hair and BlackIron is the best book available to avoid the crash and burn thing -- and to get greatresults from your training:

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

P.S. 2. Chalk and Sweat will give you 50great workouts for real world training --and great results!

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

P.S. 3. My other books and courses are right here -- which ones are you missing?

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

P.S. 4. Thought for the day: "The number onerule in travel is to get there safely. Trainingis the same." -- Brooks Kubik

Posted by Brooks Kubik at 5:17 AMLabels: abbreviated training, abbreviated workouts, building strength and muscle, cellar-dwellers and garage gorillas, common sense training, Dinosaur Training, real worldtraining

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