12/15/2015 Dinosaur Training: cardio training for lifters

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Dinosaur Training

Special Advice for Older Dinos!Hail to the Dinosaurs!

We have a brand new training course -- and for the first time ever, it comes with digital delivery.

You buy it, you get a link, and there it is.It covers effective training for older Dinos,it costs only five clams, and there are noshipping and handling charges -- so it's about the best deal of all time.

Go here to grab the little monster:

http://www.brookskubik.com/minicourse_01.html

If this is a hit (and I think it will be), we'll do more of these.

We chose the topic of strength training forolder Dinos because it's such an importantimportant topic -- but one that is so widelyignored. Virtually all training advice over the past 100 years or so has been aimed at teenagers and young men. But older Dinos need training advice that fits their specific needs.

If you have ideas for other topics you'dlike us to cover in future min-courses, shoot me an email and let me know what you'd like to see.

In the meantime, grab this one, read it, and let me know how you like it.

Yours in strength,

Brooks Kubik

*********************************************************************************** Posted by Brooks Kubik at 7:03 AMLabels: abbreviated training, cardio training for lifters, cellar-dwellers and garagegorillas, masters weightlifting, new dinosaur training course, training for older lifters,ultra-abbreviated training

Try this for Dino-Style Cardio!Hail to the Dinosaurs!

Here's a quick head's up and link to a recentinterview I did with Bill Kociaba and ClarenceBass (of "Ripped" fame). As you can imagine,we covered a wide variety of topics. I think

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Showing posts with label cardio training for lifters. Show allposts

12/15/2015 Dinosaur Training: cardio training for lifters

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you'll enjoy it:

http://kociaba-fitness.com/blog_rwf_17_brooks_clarence_pt_1

On the training front, we've been talking about Dino-style cardio -- meaning the kind of cardio that works for Iron Slingers as opposed to 130 pound long-distance runners.

Here's some great feedback from one ofyour fellow Dinos:

"When it comes to cardio, everyone always looks at the obvious things, like running, walking, sports, etc. People often overlookthe simplest thing, which to me is stayingactive.

I lift hard three times per week and eat avery healthy diet. I also stay very active.

I do all my own yard work and house projects. I tend my garden. I take my hunting dog for an hour long walk threeor four times per week.

When I have free time I go fishing orhunting. I will spend all afternoonwalkimng a stream looking for trout,or hiking a hillside looking for gamebirds or deer. As an added bonus, whatever I catch or kill I throw on the grill to make a healthy meal.

Very rarely do I sit on my couch anddo nothing. I like to be busy.

My weight has stayed around 205 foryears, and my gains have continued.

Good strength training, a healthy diet,and an active lifestyle is all I need.

William"

This reminds me of Jim Park, the Mr. Americaand Mr. Universe winner from the 1950s. (No relation to English bodybuilder Reg Park.)

He never did cardio or much in the way of gutwork -- but he spent the weekends out in the rugged hills and forests of Pennsylvania, hikingand hunting.

It was all he needed -- along with his barbell and dumbbell work -- and at contest time he was insuperb condition: lean, hard and muscular.

So the bottom line is this: train hard, stay active,eat smart -- and stay strong!

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

Yours in strength,

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Brooks Kubik

P.S. Here's a link to a complete list of our DinosaurTraining e-books on Kindle:

http://dinosaurtraining.blogspot.com/2015/05/the-complete-list-as-of-today.html

P.S. 2. Our other books and courses are availableright here at Dino Headquarters:

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

P.S. 3. Thought for the Day: "Life is movement."-- Eugene Sandow

*********************************************

Posted by Brooks Kubik at 12:34 PMLabels: bill kociaba, cardio training for lifters, clarence bass, dino cardio, dinosaur e-books, hiking, hunting, jim park, staying active, training for older lifters, walking

More Cardio Training Ideas for Dinos!Hail to the Dinosaurs!

First of all, I've been getting a ton of emails asking for links to my e-books on Kindle. Wehave 9 of them now -- with more coming. Thelinks are on our products page, and also hereat the Dinosaur Training Blog:

http://dinosaurtraining.blogspot.com/2015/05/the-complete-list-as-of-today.html

In other news, the June 2015 issue of theDinosaur Files Quarterly is finished, and the printer is doing the lay-out work for the littlemonster. We'll put up a link to place yourorder for the June issue very soon, and I'll send an email when it's ready.

The June issue of The Dinosaur Files Quarterlywill be avilable in both hard-copy and Kindlee-book. If you want to see what the DinosaurFiles Quarterly looks like on Kindle, go here totake a peek at the December 2014 issue:

http://www.brookskubik.com/dinosaurquarterly_01_kindle.html

FEEDBACK FROM DINOS

On the training front, we got a ton of greatfeedback from Dinos in response to my emailabout Dino-style cardio. Here are some of yourresponses:

1. Try 20 Rep Squats and Deadlifts!

I added a set of 20 rep squats and deadliftsfor my cardio, and I feel super energized and my joints feel great.

Jeff Hackett

2. Loaded Carries Do the Trick!

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My solution to the cardio issue at age 56 has been loaded carries.

Outdoors I will do 1 - 5 lifts, followed immediatelyby a 1 minute loaded carry that tracks the lift Iam doing: sandbag shouldering and carry, sandbagzercher squat and zercher carry, barbell muscle cleanor snatch and overhead carry, or deadlift and farmers walk.

I take a one minute timed rest between sets, and repeat each lift and carry 4 - 10 times. I cover 60to 80 meters on each carry.

I am breathing like a locamotive at the end.In six months, I've dropped 5 percent fat whilemaintaining my weight at 200 pounds at 6 feet.And as you know, at this age it is a real accomplishment to gain a true one pound of muscle per month.

Add in a low volume of daily grip, gut and neckwork and I'm good to go.

Zail Khalsa

3. Hill Walks

Could not agree with you more. I take two 30minute walks a day in my hilly neighborhood. Igo faster up the hills and slow down on the flatsand the decline. My husky loves it, too.

Peter Yates

4. Try Cycling!

I would add cycling, too. It must be one of the most under-rated cardio exercises, not to talkof the potential of building strong legs. And it's easy on the lower back.

You also can get a lot of errands done on a bicyle!

Paul Soumendra

5. The Rowing Machine!

Add rowing on the rowing machine!

Jan Moerman

So there you have it. Five more ideas for Dino-stylecardio training.

For more, see Gray Hair and Black Iron andDinosaur Bodyweight Training:

Gray Hair and Black Iron

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

Dinosaur Bodyweight Training

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

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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. My other books and courses are right hereat Dino Headquarters -- along with links to my Kindle e-books:

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

P.S. 2. Thought for the Day: "It's amazing what you can accomplish with a little bit of regulartraining and consistent effort." -- Brooks Kubik

*************************************** Posted by Brooks Kubik at 7:00 AMLabels: 20-rep squats, cardio training for lifters, dino cardio, dinosaur files quarterly,dinosaur training e-books, finishers, training for older lifters, walking

The No. 1 Cardio Workout for Strength Athletesand Older Dinos!Hail to the Dinosaurs!

I've been getting tons of questions fromreaders about how to combine strength training with cardio training.

Most of them come from older Dinos --and most of them are asking about howto program sprints, hill sprints, long distancerunning, finishers, prowler pushes, high repbodyweight work or high rep kettlebell swings.

So here's the bottom line -- and as always,I'm going to be perfectly blunt.

Most of the "cardio training" that you see onthe interwebs or in the magazines isn't going to work very well for you.

That's because you are a strength athlete -- and strength athletes require a different kindor cardio -- especially if they are older trainees.

Cardio training for strength athletes requiresa careful balance between doing enough toget results and NOT doing so much cardio that you affect your strength training or your recovery ability.

You also need to train your cardiovascularsystem in ways that avoid excessive wearand tear on your joints.

And please note -- both problems are ofspecial concern to (1) a bigger, heavierlifter (which describes many of us), and (2) an older lifter (which also describesmany of us).

I mean, face it -- the things that are okay for a 17 year old who weighs 145 poundsare hardly going to work for a 60 year old

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who weighs 220 pounds.

And if strength training is your preferred form of exercise, and it is important to youto squat, deadlift, pull, push and press hardand heavy -- then face it, too much cardiowork is going to have a NEGATIVE effecton your training.

I don't care how you program it, running 10miles a day is going to cut your squat anddeadlift big time.

That's why very few (if any) top weightlifters or powerlifters do much if any cardio. Lifting heavy iron is their job, and they don't want to do anything that will hurt their lifting.

But still, there are benefits to doing cardiowork -- especially for older trainees.

So here's a middle of the road position --although you should avoid the middle of theroad when you do it.

Try walking.

In many respects, walking is a perfect cardioexercise for guys who do lots of squatting, pulling and pushing.

It's easy to do.

You can do it pretty much anywhere.

It doesn't require any special equipment other than a good pair of shoes.

You can start as easy as you want, and buildup gradually over time.

It won't cut into your recovery ability and itwon't affect your strength training (unless yougo nuts and overdo it).

For a healthy lifter with no pre-existing foot,leg, back or hip issues, it's pretty safe -- aslong as you wear good shoes and you start slow and easy and build up the speed and the distance g-r-a-d-u-a-l-l-y.

Of course, if you have any kind of healthissue -- high blood pressure, heart problems,joint issues, etc. -- then check with your doctor before starting a walking program.

Note: "Gradually" means "slowly steadily,sensibly and progressively." It does not, asmany believe, mean "overnight" or ""immediately."

Many doctors -- including at least one formerSurgeon General of the United States -- believethat 30 minutes of daily walking is one of thevery best things you can do for your healthand fitness.

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Bernarr McFadden believed the same thing.He was such a big fan of walking that he even wrote a book about it. He titled it "TheWalking Cure."

There are other kinds of Dino-style cardiotraining that you can try. I detail them in Gray Hair and Black Iron. It will give you tons of tips on effective cardio training forolder Dinos and for strength athletes.

But start by walking. It's good for you.

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

Yours in strength,

Brooks Kubik

P.S. Go here to grab Gray Hair and Black Iron:

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

P.S. 2. My other books and courses -- includinglinks to my Kindle e-books -- are right here:

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

P.S. 3. Thought for the Day: "Shoes on feet, and feet on the ground, makes a darn goodworkout." -- Brooks Kubik

********************************************

Posted by Brooks Kubik at 6:50 AMLabels: cardio training for lifters, dino cardio, gray hair and black iron, training for olderlifters, walking

Cardio Training for Dinosaurs!Hail to the Dinosaurs!

When I was a kid, all the coachesused cardio training as a form ofpunishment.

They called it "running laps." Whena coach was mad at you, you ran laps.

If he was real mad, you ran manylaps.

The freshman football coach was the worst. If the team lost a game, he made all the players permanent members of theThousand Yard Club.

The Thousand Yard Club was twenty50 yard sprints in full footballgear, with hardly any rest between sprints. It was brutal. They neededto keep plenty of puke buckets handyon the day we did it.

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If you lost another game, the coachadded two additional 50 yard sprints.

The freshman team was TERRIBLE myyear. We lost 8 games and tied one.

By the end of the season the ThousandYard Club had morphed into the 1800Yard Club.

The whole thing was self-defeating,because that many sprints wore ourlegs out, and we were stiff and sore and tired and slow on game day. Itwould have been a lot better to have made us run some sprints, and thenstopped and called it a day. Our recovery would have been better,and we would have played better.

And that's the problem with cardio training for Iron Heads. You need to do enough cardio -- but not toomuch. And you need to do the rightkind of cardio.

Stuff that beats you up, makes you sore and stiff, and eats up all of yourrecovery doesn't do much good.

In fact, it's BAD for you, because itwears you down and sets you up forinjury.

So here are some ideas:

1. Dumbbell swings, cleans and snatches, as described in DinosaurDumbbell Training. Sets of five willget your heart and lungs working bigtime.

2. Lugging and loading drills, asdescribed in Gray Hair and BlackIron. These are great -- they're lots of fun, and they involve lugging, lifting, loading andcarrying heavy stuff -- which is PERFECT for Dinos. Kudos toDr. Ken for this idea.

3.The kind of finishers I cover in Strength, Muscle and Power.These are like no. 2, but you goharder and heavier.

4. PHA training, where you combine five or six different exercises fordifferent parts of the body and perform one set of each back toback with no rest. Let's you usebasic barbell and dumbbell (orkettlebell or sandbag) exercises for a great cardio workout. SeeGray Hair and Black Iron fordetails and for routines.

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5. Bodyweight training where youdo medium to high reps and focuson conditioning. Or -- one of mypersonal favorites -- supersettingtwo advanced bodyweight exercisesfor low to medium reps and doingfive to ten sets of each. Buildsstrength, builds muscle and givesyou a great cardio workout all inone.

6. Death sets, as described in Dinosaur Training. Those 20 repsets of squats and deadlifts willwork your heart and lungs likeyou won't believe.

As with anything else, you start easy and build up gradually andmore progressively to hardertraining. Do NOT go out and jumpinto full bore cardio training.(That's especially important forolder trainees and for heavier trainees.)

Or -- you could go run laps or signup for the Thousand Yard Club. Buttrust me, that's not nearly as muchfun!

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

Yours in strength,

Brooks Kubik

P.S. You can find the various booksmentioned in this email right hereat Dino Headquarters:

1. Dinosaur Dumbbell Training

http://brookskubik.com/dinosaur_dumbbelltraining.html

2. Gray Hair and Black Iron

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

3. Strength, Muscle and Power

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

4. Dinosaur Bodyweight Training

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

P.S. 2. My other books and courses, includinglinks to my Kindle e-books, are right here:

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

P.S. 3. Thought for the Day: "The air we breathe is life itself, and so is the iron welift." -- Brooks Kubik

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*************************************************Posted by Brooks Kubik at 6:37 AMLabels: cardio training for lifters, dino cardio, dinosaur bodyweight training, dinosaurdumbbell training, finishers, gray hair and black iron, real world training, training forolder lifters

The "What Do You Do on a Rest Day?" QuestionHail to the Dinosaurs!

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

1. Train with Doug Hepburn!

Yesterday we launched a revised version ofmy Doug Hepburn training course as a Kindle e-book. The cover is over the topgood, so even if you already have the hard-copy version of the course, head onover and check out the cover. My designguy is ready for the Big Leagues.

Doug Hepburn was one of the strongestmen who ever lived -- and one of the mostmassive -- and his training methods arewell worth learning.

Go here to grab the e-book:

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

Go here to grab a hard-copy version of the Doug Hepburn course:

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

If you grab the e-book, please post areview. The reviews really help us. Ifyou're an Amazon customer and you have a hard-copy version of the course,you can still post a review.

BTW, the little monster made it up to no. 5on the Amazon Top 10 in its category -- soI need to say THANK YOU to everyone whomade it happen!

2. "What Do You Do on a Rest Day?"

On the training front, I received an email froma 49-year old Dino who trains heavy threedays a week, and asked about what to do on his rest days.

He wanted to know if the recovery day should be a complete day of rest or if itwas okay to do CV work. By CV work, hemeans "walking, running, swimming, skippingrope, circuits, etc."

This is a very common question, so I thoughtI'd cover it with everyone.

The answer -- like the answer to so many training questions -- is IT DEPENDS.

► 2011 (267)

► 2010 (87)

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It depends on your age, training experience, goals, how much iron you move in your weighttraining workouts, what kind of CV you do, and how hard you go on the CV work.

1. If you're training to gain maximum strengthand muscle mass as fast as possible, extra CVwork isn't going to help you and will probably slow your progress.

a. Doug Hepburn became the strongest manin the world by lifting heavy iron, not by mixingweight work with jogging.

b. Vince Gironda always used to warn body-builders not to do running or jogging (or highrep ab work) because it would lead to what hecalled "over-tonus" -- meaning that you wouldover-train and your hormone levels would drop.

2. On the other hand, lots of very strong andpowerful athletes have combined strengthtraining and cardio work. Wrestlers do it allthe time.

a. Of course, most of these athletes are youngmen.

3. If you're a younger trainee, you will findit much easier to do weight work one day andsome modest CV the next day.

4. If you're an older trainee, it's usually betterto do both weights and CV on the same day,and then have a day of complete rest.

a. You also can try two days per week of strengthtraining workouts and one day of cardio work.

5. If you do hard CV -- especially something that works your legs hard -- then it will affect your squating and deadlifting (or Olympiclifting).

6. If you do breathing squats, you don't needany other cardio training.

7. If you do lugging and loading drills -- or Dino-style finishers -- you don't need extra cardio training.

8. Walking is great exercise and will not cutinto your recovery unless you do lots and lots of it.

9. Swimming is easy on the joints.

10. Jogging and running is hard on your jointsif you are older or heavier.

The bottom line is this: if you feel strong andyou're adding weight to the bar and you sleepwell and you look forward to your workouts, then you've got things balanced out prettywell -- so keep on doing what you're doing.

If not, look at your weekly schedule and

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think about making some adjustments --which usually means, reduce the length andthe frequency of your workouts and cutback on the cardio.

And remember, there's nothing at all wrongwith making a rest day a REST day. You don'thave to do anything. Save it for the iron.

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

And be sure to take a look at the new Hepburne-book -- that cover is amazing:

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

Yours in strength,

Brooks Kubik

P.S. I cover real-world cardio for Iron Headsin Gray Hair and Black Iron:

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

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

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

For e-books, look at our Amazon Kindle pages:

a. Dinosaur Training Secrets, Vol. 1."Exercises, Workouts and TrainingPrograms"

http://brookskubik.com/dinosaursecrets01_kindle.html

b. Dinosaur Training Secrets, Vol. 2,"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

c. The Training Secrets of John Grimek

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

d. The Dinosaur Military Press and ShoulderPower Course

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

P.S. 3. Thought for the Day: "Work, rest and repeat is a pretty good way to do it." -- BrooksKubik

********************************************

Posted by Brooks Kubik at 5:39 AMLabels: abbreviated training, cardio training for lifters, dino cardio, dinosaur training e-books, doug hepburn, gray hair and black iron, training for older lifters

Dino Style Cardio for Strength and Endurance!

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Hail to the Dinosaurs!

When I was a kid, all the coachesused cardio training as a form ofpunishment.

They called it "running laps." Whena coach was mad at you, you ran laps.

If he was real mad, you ran manylaps.

The freshman football coach was the worst. If the team lost a game, he made all the players honorary members of the ThousandYard Club.

The Thousand Yard Club was twenty50 yard sprints in full footballgear, with hardly any rest between sprints. It was brutal. They neededto keep plenty of puke buckets handyon the day we did it.

If you lost another game, the coachadded two additional 50 yard sprints.

The freshman team was TERRIBLE myyear. We lost 8 games and tied one.

By the end of the season the ThousandYard Club had morphed into the 1800Yard Club.

The whole thing was self-defeating,because that many sprints just woreour legs out, and we were stiff andsore and tired and slow on game day.

It would have been a lot better to have made us run some sprints, and thenstopped and called it a day. Our recovery would have been better,and we would have played better.

And that's the problem with cardio training for Iron Heads. You need to do enough cardio -- but not toomuch. And you need to do the rightkind of cardio.

So here are some ideas:

1. Dumbbell swings, cleans and snatches, as described in DinosaurDumbbell Training. Sets of five willget your heart and lungs working big

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time.

2. Lugging and loading drills, asdescribed in Gray Hair and BlackIron. These are great -- they're lots of fun, and they involve lugging, lifting, loading andcarrying heavy stuff -- which is PERFECT for Dinos. Kudos toDr. Ken for this idea.

3. Finishers, as described inStrength, Muscle and Power. Theseare like number two, but you goharder and heavier.

4. PHA training, where you combine five or six different exercises fordifferent parts of the body and perform one set of each back toback with no rest. Let's you usebasic barbell and dumbbell (orkettlebell or sandbag) exercises for a great cardio workout. SeeGray Hair and Black Iron fordetails and for routines.

5. Bodyweight training where youdo medium to high reps and focuson conditioning. Or -- one of mypersonal favorites -- supersettingtwo advanced bodyweight exercisesfor low to medium reps and doingfive to ten sets of each. Buildsstrength, builds muscle and givesyou a great cardio workout all inone.

6. Death sets, as described in Dinosaur Training. Those 20 repsets of squats and deadlifts willwork your heart and lungs likeyou won't believe.

As with anything else, you start easy and build up gradually andmore progressively to hardertraining. Do NOT go out and jumpinto full bore cardio training.(That's especially important forolder trainees and for heavier trainees.)

Or -- you culd go run laps or signup for the Thousand Yard Club. Buttrust me, that's not nearly as muchfun!

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

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Yours in strength,

Brooks Kubik

P.S. You can find the various booksmentioned in this email right hereat Dino Headquarters:

a. Dinosaur Dumbbell Training: http://brookskubik.com/dinosaur_dumbbelltraining.html

b. Gray Hair and Black Iron

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

c. Strength, Muscle and Power

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

d. Dinosaur Bodyweight Training

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

P.S. 2. Fuel your workouts with the diet and nutrition tips in Knife, Fork, Muscle:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 3. Thought for the Day: "The air we breatheis life itself, and so is the iron we lift."-- Brooks Kubik

************************************************

Posted by Brooks Kubik at 8:09 AMLabels: cardio training for lifters, dino cardio, dinosaur bodyweight training, dinosaurworkouts, finishers, real world training, training for older lifters

Dinosaur Q and A Time!Hail to the Dinosaurs!

I had an email from a Dino named Jonas,who asked a training question -- and Ithought I'd share it with you --- alongwith my answer.

Here's the question:

"Brooks,

What you think of this workout?

Mon

1. Military press2. Deadlift3. Dips4. Pull up5. Barbell curls

Wed

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1. Squat2. Barbell row3. Skull crusher4. Farmers walk

Fri

1. Front squat2. Bench press3. Gut work4. Neck work5. Grip work

I do 5x5 for Monday and Wednesday and do 3x8 forFriday. I sprinkle in cardio work 2 times a week.I am wondering if this works?

I used do only 2 days a week using the Mon and Wed workouts on Sun and Thurs, but I decided more workmight lead to better gains. I am turning 31 thisJuly and have seen good gains on working out 2days a week but plateaued for the last month orso.

Thanks for the emails, they are very inspiring.Keep up the good work. By the way, do you sellt-shirts?

Jonas"

Hi Jonas,

Thanks for your email and your kind words aboutthe daily emails. To answer your last questionfirst, yes, we sell t-shirts. See the link below.

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

As far as your workout goes, it may be a bit muchfor you, depending on how heavy you go and how much/how hard you hit the cardio on your "off" days. Also, the kind of cardio you do makes adifference. If you're doing something that worksyour legs hard, such as cycling, stair-stepping or running/jogging, then that will definitelydetract from your squats and deadlifts.

I cover cardio training for Iron Heads in GrayHair and Black Iron -- check it out. It will giveyou some good ideas on your cardio training.

Gray Hair and Black Iron will also cover someexercises I don't like -- such as dips and skullcrushers. Dips put enormous pressure on your shoulders, and many guys who do them (even if they do them in excellent form) hurt themselveson them sooner or later. And skull-crushers aremurder on the elbows. I'd use close grip benchesand drop both the dips and the skull-crushers.

But back to the key issue -- that you made goodgains on 2x per week, switched to 3x per weekplus 2 days of cardio, did good for awhile butthen hit a plateau.

Try this -- keep the 3 workouts as they are butlift 2x per week, and do cardio 2x per week.

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Do workouts 1 and 2 in week 1, workouts 3 and 1 inweek 2, and workouts 2 and 3 in week 3. Start overagain in week 1.

This ought to get you gaining again. Give it a try and report back in 6 - 8 weeks.

To everyone -- thanks for reading, and have agreat day. If you train today, make it a goodone.

Yours in strength,

Brooks Kubik

P.S. You can grab Gray Hair and Black Ironright here:

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

P.S. 2 Don't forget those Dino t-shirts!

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

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

P.S. 3. Thought for the Day: "Think first, then act.You need to do both." -- Brooks KubikPosted by Brooks Kubik at 4:41 AMLabels: abbreviated training, cardio training for lifters, dino cardio, dinosaur exercises,gray hair and black iron, real world training

Dino Style Cardio!Hail to the Dinosaurs!

When I was a kid, all the coachesused cardio training as a form ofpunishment.

They called it "running laps." Whena coach was mad at you, you ran laps.

If he was real mad, you ran manylaps.

The freshman football coach was the worst. If the team lost a game, he made all the players honorary members of the ThousandYard Club.

The Thousand Yard Club was twenty50 yard sprints in full footballgear, with hardly any rest between sprints. It was brutal. They neededto keep plenty of puke buckets handyon the day we did it.

If you lost another game, the coachadded two additional 50 yard sprints.

The freshman team was TERRIBLE myyear. We lost 8 games and tied one. By the end of the season the ThousandYard Club had morphed into the 1800

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Yard Club.

The whole thing was self-defeating,because that many sprints just worelegs out, and we were stiff and sore and tired and slow on game day. Itwould have been a lot better to have made us run some sprints, and thenstopped and called it a day. Our recovery would have been better,and we would have played better.

And that's the problem with cardio training for Iron Heads. You need to do enough cardio -- but not toomuch. And you need to do the rightkind of cardio.

So here are some ideas:

1. Dumbbell swings, cleans and snatches, as described in DinosaurDumbbell Training. Sets of five willget your heart and lungs working bigtime.

2. Lugging and loading drills, asdescribed in Gray Hair and BlackIron. These are great -- they're lots of fun, and they involve lugging, lifting, loading andcarrying heavy stuff -- which is PERFECT for Dinos. Kudos toDr. Ken for this idea.

3. Finishers, as described inStrength, Muscle and Power. Theseare like number two, but you goharder and heavier.

4. PHA training, where you combine five or six different exercises fordifferent parts of the body and perform one set of each back toback with no rest. Let's you usebasic barbell and dumbbell (orkettlebell or sandbag) exercises for a great cardio workout. SeeGray Hair and Black Iron fordetails and for routines.

5. Bodyweight training where youdo medium to high reps and focuson conditioning. Or -- one of mypersonal favorites -- supersettingtwo advanced bodyweight exercisesfor low to medium reps and doingfive to ten sets of each. Buildsstrength, builds muscle and givesyou a great cardio workout all inone.

6. Death sets, as described in Dinosaur Training. Those 20 repsets of squats and deadlifts willwork your heart and lungs likeyou won't believe.

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As with anything else, you start easy and build up gradually andmore progressively to hardertraining. Do NOT go out and jumpinto full bore cardio training.(That's especially important forolder trainees and for heavier trainees.)

Or -- you could go run laps or signup for the Thousand Yard Club. Buttrust me, that's not nearly as muchfun!

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

Yours in strength,

Brooks Kubik

P.S. You can find the various booksmentioned in this email right hereat Dino Headquarters:

1. Dinosaur Dumbbell Training (currentlyat the printer, and out very soon):

http://brookskubik.com/dinosaur_dumbbelltraining.html

2. Gray Hair and Black Iron

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

3. Strength, Muscle and Power

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

4. Dinosaur Bodyweight Training

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

P.S. 2. Thought for the Day: "The air we breatheis life itself, and so is the iron we lift."-- Brooks KubikPosted by Brooks Kubik at 9:40 AMLabels: cardio training for lifters, dino cardio, finishers, gray hair and black iron, luggingand loading drills, PHA training, Sandbag Training

How to Train for Lifelong Strength and Health!Hail to the Dinosaurs!

One of my favorite authors is a mannamed James Kunstler. He writes aboutthe modern world, and where things are going (and why they're goingthere). If you're interested in thatsort of thing, google for him and check out his blog -- but please note that the title of the blogis NSFW.

In his July 2, 2012 blog post, hewrote about diminishing returns from

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modern technology -- and gave a personal example.

Nine years ago, in his mid-fifties, he got an artificial hip. It was made of a modern "state of the art" metal alloymade from chromium, titanium, and cobalt.

Several years ago, he began experiencingall kinds of health problems. Serious stuff. His GP couldn't help him, so heended up going to a lyme disease specialistbecause his symptoms seemed like lyme disease.

The specialist ran blood tests.

They came back negative for lyme disease --but off the charts for cobalt poisoning.

So he took another test -- for chromiumposoning -- and that came back off thecharts positive, as well.

Apparently, his artificial hip was grindingsomewhere, and it was releasing metal particles into his body. The result appearsto be some really bad physical problems.In effect, systemic poisoning.

Now he has to have the thing fixed, removed,replaced -- or something. So he's seeing asurgeon who specializes in that sort of thing.

I share this because so many readers are older lifters -- or will be older lifters someday --and it suggests a couple of important thingsfor all of us to keep in mind:

1. You only have one set of joints, so treatthem well.

2. Live your life and doing your lifting so youdon't need artificial joints when you're older.

That means doing some simple things to helppreserve and protect your body:

1. Keep your bodyweight under control. Yes,you want to be big and thick and muscular (and strong), but make sure the extra weightis muscle. The Lard Lumps just put extra and unnecessary stress on your body. Carrying 20pounds of Lard Lumps all day long adds up toplenty of extra wear and tear on your hips,knees, ankles, feet and lower back.

2. Eat plenty of fresh green veggies. They'reyour very best source of minerals, and yourbody needs minerals.

3. Train hard and heavy, but use abbreviatedworkouts (the kind I teach in my books and courses). Abbreviated training lets you build strength and muscle without exceeding yourbody's recovery ability. In short, it helpsprevent over-training -- and over-training

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will wear you down, not build you up.

3A. If you can build strength and muscle bysquatting once a week (and you CAN -- I know,because I've done it, and so have many otherDinos), then why squat three times a week? Orfive times a week? Or six times a week?

3B. Ditto for deadlifts, and every other exercise under the sun. Learn to do enoughto gain, and then STOP and focus on rest,recovery and recuperation.

4. If you're over the age of 35, use the typeof training programs I describe in Gray Hairand Black Iron -- including the simple cycling system I teach in the book. These give you enough work (and the right kind of work) tomake good gains, without putting your body atrisk from too much training.

5. Conventional cardio training can wear you down -- especially if you're a 200 pound lifter(or heavier). There are better and safer cardiotraining options for lifters. I call them "Cardio Training for IronHeads" -- and again,I cover them in Gray Hair and Black Iron.

6. Stay away from steroids and similar drugs.

7. Be aware that as you grow older, some exercisesthat once worked great for you may start to causemore trouble than they're worth. If it hurts,drop it -- and find a replacement exercise thatdoesn't hurt. Pain is your body's way of helpingyou avoid a long-term problem.

Anyhow, I'll be pulling for Jim and hoping thathe ends up okay. And in the meantime, I'll be taking a bit of my own advice, and training hard,but training intelligently. I want to hold ontomy knees, hips and shoulders (and everything else) for as long as I can.

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. Go here to grab a copy of Gray Hair and BlackIron -- and learn the secrets of successful trainingfor older lifters:

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

P.S. 2. Many older lifters use bodyweight exercisesor a combination of bodyweight exercises and weighttraining. For the best in bodyweight training, grabDinosaur Bodyweight Training:

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

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

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

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P.S. 4. Thought for the Day: "Age is a state of mind,but it's still a good idea to train intelligently."-- Brooks KubikPosted by Brooks Kubik at 9:13 AMLabels: abbreviated training, cardio training for lifters, cellar-dwellers and garagegorillas, dings and dents, gray hair and black iron, tendon and ligament strength, trainingfor older lifters

No Time to Train? -- Try This!Hail to the Dinosaurs!

If you think that you don't have "enough timeto train, try this. It's based on Bob Hoffman's Simplified System of Barbell Training.

You could call it "The No Excuse Workout" --because it makes it impossible to say you don'thave enough time to train!

Load your barbell to 50 or 60 pounds.

Perform the following three-exercise sequence,moving from one exercise to the other with no rest -- using the same weight for each exercise:

1. The power snatch (not at a super fast speed, but just as a general warm-up). Do 10 to 15 reps.

2. The side bend, with the barbell on your shoulders as if doing a squat -- or you can holdthe barbell at your side (as if it were a dumbbell).Do 10 to 15 reps per side.

3. The two hands curl -- strict -- for 10 to 15 reps.

Now load your barbell to 80 or 100 pounds.

Perform the following three exercise sequence innon-stop fashion, using the same weight in each exercise:

1. Two hands military press -- strict -- for 10to 15 reps.

2. The stiff legged deadlift -- 1 x 10 to 15 reps.

3. The barbell bent-over row -- 1 x 10 to 15 reps.

Add 20 to 40 pounds to the barbell, and then performthe following three exercises, one right after theother, using the same weight on each movement:

1. The shoulder shrug -- 1 x 10 to 15 reps.

2. The clean and press, clean and push press or cleanand jerk -- 1 x 10 to 15 reps.

3. The clean grip high pull (pulling the bar rightup to just below the chin) -- 1 x 10 to 15 reps.

Now throw the bar onto squat stands and add another20 to 40 pounds. Then do the following exercises one after the other, with no rest between exercises, usingthe same weight on each exercise:

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1. Front squats 1 x 10 to 15

2. Standing calf raises 1 x 10 to 15

3. Back squats 1 x 10 to 15

Finish off with gut work of your choice for one ortwo sets. And if you feel extra ambitious, throwin one set of pushups and one set of pull-ups --or one set of neck work -- or one grip exercise.

That's the entire workout!

Do it right, and it will take a mere 10 to 20minutes -- so don't say you don't have time to train!

Follow this program two or three times a week, and if possible, take a heavier workout one day per week. For example, train on this program on Tues and Thurs,and take a heavier workout on Saturday or Sunday.

Or -- try this. Do the program exactly as noted onTues and Thurs -- and on Saturday or Sunday, when youhave more time and energy, run through the entireprogram TWO times -- or THREE times! (Even threecycles will only take 30 or 40 minutes.)

"No time" for training?

I don't think so.

Scratch one more excuse . . .

Yours in strength,

Brooks Kubik

P.S. For other unique training programs and workoutideas, check out any of the books or courses atDinosaur Headquarters:

http://www.brookskubik.com/products.htmlPosted by Brooks Kubik at 12:42 PMLabels: bob hoffman, cardio training for lifters, different ways to use a barbell, dinosaurworkouts, york barbell club, york barbell company, york training courses, york trainingmethods

Einstein's No. One Rule for Effective Training!Hail to the Dinosaurs!

I saw a great quote from Albert Einstein today:

"Make everything as simple as possible, but notsimpler."

That applies to strength training just as muchas it applies to quantum mechanics. Maybe even more so.

So in the spirit of simplicity, let me offer some simple suggestions to ramp up your strength training for 2012:

1. Get double serious about leg and back training.

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1A. Once you get past the intermediate stage, it'stime to specialize on your legs and back. See theprograms in Chalk and Sweat for details.

1B. Alternating leg specialization programs with back specialization programs is a time tested way to build as much strength and muscle mass as your genetic potential allows -- and to get there as fast as possible.

2. If what you are doing is working, STICK WITHIT!

2A. You would not believe how many emails I get from guys who say, "My current program is workinggreat and I'm making the best gains of my life --but I thought I'd make some changes . . . "

3. If what you are doing is NOT working, then don't be afraid to make rational changes. It takestime and systematic experimentation to figure outwhat works best for YOU.

3A. When you make a change, try to change only oneor two things at a time -- otherwise, you won't beable to determine what works and what doesn't work.

4. If you are getting stronger, your training isworking.

5. To gain muscle, you MUST build strength.

5A. Add 100 pounds to your squat and deadlift and 50 pounds to all of your other exercises, and you'llincrease your muscle mass enormously.

6. Yes, you can gain strength and muscle AND buildgood cardio condition -- and you should do so.

6A. There are some very strong, very well developed,very muscular and very well-conditioned folks walkingaround out there -- which PROVES that you can combinestrength, muscle, power AND good cardio condition.

6B. Did you ever stop and think about how many oldtime lifting champions were also outstandingwrestlers?

6C. Wrestling requires top-level conditioning -- sothe old time lifters who wrestled (and most of the true old-timers did both) -- clearly combined greatstrength and great muscular development with greatconditioning.

7. Most people who don't gain as much as they want oras fast as they want are over-training.

8. Older lifters need to pay extra attention torecovery and recuperation. See Gray hair and Blackiron for special advice for older lifters.

8A. Harry Paschall once noted that training threetimes a week worked great for him -- until he reachedage 50 -- and then he found that training threetimes every TWO weeks worked better!

9. Do NOT underestimate the power of bodyweight

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training -- especially when combined with weight training. The two make an unbeatable combination. See Dinosaur Bodyweight Training for more info.

10. Improving your concentration and focus is one ofthe very best ways to improve the effectiveness of your training. See Dinosaur Training and Dinosaur Bodyweight training for detailed instruction on how to do this.

11. Study the lives of great lifters. There's much moreto learn from them than sets and reps. Try to match theirspirit -- their determination -- their perseverance --and their character.

12. Remember that E = MC2 -- and hard work, intelligently applied, equals great gains.

as always, thanks for reading and have a great day! Ifyou train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. You can find Chalk and Sweat, Dinosaur Training, Dinosaur Bodyweight Training and all of my other booksand courses -- including Black Iron: The John Davis Storyand the world-famous Legacy of Iron books -- right hereat Dino Headquarters:

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

P.S. 2. Thought for the day: "Look strong, lift strong, live strong." -- Brooks KubikPosted by Brooks Kubik at 8:53 AMLabels: abbreviated training, back to the basics, bodyweight training, cardio training forlifters, chalk and sweat, character, mental aspects, old school training programs

Did Reg Park Do Cardio?Hail to the Dinosaurs!

If you're a regular reader, you know aboutReg Park.

Famous old school bodybuilder from England.Three time Mr. Universe. Two hundred and thirty-five pounds of muscle. Played Herculesin the movies -- and looked more like Herculesthan Hercules did. Far and away, the most massive, muscular man of his era.

Strong, too -- he squatted 600 pounds backwhen the top heavyweight lifters didn'thandle very much more than that -- handled300 pounds in the press behind neck (some say for reps!) -- set a British record in the dumbbell press -- and was the second man in history (behind Doug Hepburn) to bench press500 pounds.

So I ask the question:

Did Reg Park do cardio?

And like many things in life, the answer is"Yes -- and No!"

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If you're talking about endless hours on a treadmill, 20 miles a week of jogging, dailyspinning classes, jazzercize, jumpercize,power aerobics or cardio theater, the answeris "NO, he did NOT!"

But if you count hard, heavy workouts whereyou train fast and furious with heavy weights,then the answer is "YES, he DID!"

A gym owner named ray Beck once observed Parkduring a workout. He wrote about it in PearyRader's old Iron Man. He said, "Nobody, butnobody, works out as fast and furiously . . .as Reg Park."

Beck also noted that Park trained with intenseconcentration, ferocious determination, andperformed all of his reps in the smoothestpossible form. He was a stickler for details,and he squeezed everything possible out ofevery set. He worked FAST, stopping only longenough to catch his breath in-between setsand exercises. He practiced forced breathingin-between sets. And he used HEAVY weights --and focused on STRENGTH exercises (squats,bench presses, high pulls, power cleans,etc.)

Make no mistake about it. Heavy strengthtraining can give your heart and lungs aterrific workout. All you need to do is work hard, heavy and fast!

Of course, you might not be able to trainhard, heavy and fast right away, especiallyif you've been resting for long periods in-between sets and exercises. Build up to itgradually. Start timing yourself, and workon reducing your rest times slowly and progressively -- so that you gradually reduce your workout time.

If you gradually cut a 60 minute workout to 45 minutes -- while doing the same exercises,sets and reps, and using the same weights --then you're going to increase your strengthand development -- AND whip yourself intoterrific condition -- WITHOUT doing cardio!

Now, of course -- if you WANT to do cardioas well, that's fine. But I know that manyiron-heads simply will NOT do cardio -- andI known you need to do SOMETHING to get yourheart and lungs pumping -- so why not try thefast and furious approach?

After all, it worked pretty darn well for RegPark!

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

Yours in strength,

Brooks Kubik

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P.S. For more ideas on Dino-style cardio training(a/k/a cardio training for iron-heads), take alook at:

1. The "finishers" described in STRENGTH, MUSCLEAND POWER:

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

2. The sandbag drills and other work with heavy,awkward objects featured in DINOSAUR TRAINING: LOSTSECRETS OF STRENGTH AND DEVELOPMENT -- as well asthe chapter on "Death Sets":

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

3. The cardio training ideas in GRAY HAIR AND BLACKIRON (which gives you a TON of different thingsto try):

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

4. The leg specialization programs in CHALK AND SWEAT:

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

5. The training programs in DINOSAUR BODYWEIGHTTRAINING (especially the conditioning workouts atthe end of the book):

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

6. And last but not least -- the Dinosaur Files newsletter, which has had a number of great articleson cardio training for iron-heads. For back issuesfrom May 2010 through April 2011, go here:

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

And for the current sub year, running from May2011 through April 2012, go here (I'll send May 2011through January 2012 in one shipment, and then sendthe other issues (Feb, March and April month bymonth to complete your 12-issue subscription):

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

P.S. 2. Thought for the Day: "If you're a Dino, sweating tothe oldies means doing squats and deadlifts." -- BrooksKubikPosted by Brooks Kubik at 8:30 AMLabels: cardio training for lifters, cellar-dwellers and garage gorillas, real world training,reg park, rest between sets

Trudi's Training ProgramHail to the Dinosaurs!

Trudi is heading over to the gym prettysoon, and several of you have asked abouther training program -- so let's coverthat this morning.

Trudi likes variety -- and she likes usingdifferent types of equipment and training

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at different places -- and she likes to dohigh reps with heavy weights -- and she likes to do lots of outdoor cardiotraining.

Plus, she's a physical therapy assistant, so she integrates lots of special rehab,joint protection, and movement/mobilityexercises into her program.

So her workouts are eclectic, unusualand varied -- and she really enjoys them.

Shes' going to start today by jogging in the park while wearing her Kangaroo Jumps.These are special "shoes" that act asrebounders, so that every step is like walking or running on a trampoline.

It's a great cardio workout, and a superexercise for the legs and hips.

She also like using the Kangaroo Jumpsbecause they add 6 inches to her height!

Note: If it were warmer, Trudi wouldprobably add a bike ride to the schedule. We live close to a great park with a 2.5mile bike/walking/running circle, with tworeally steep, long hills, so three or fourcircuits is a heck of a workout.

Next, Trudi will head over to the gym,where she'll do:

45 degree leg presses

Leg extensions

Leg curls

Dumbbell incline presses

Dumbbell decline presses

Pull-downs to the chest

Hyperextensions (while holding dumbbellsin her hands, and performing a shoulder raise as she completes the hyperextension)

A variety of cable exercises for the legsand hips - or combination upper and lowerbody cable movements (E.g., combine a one arm standing cable pull-down with the left handand a backward leg extension with the right leg)

Later in the day, Trudi will do some Olympiclifting in the garage. We have a special women'sOL bar for her (which works better for someone with small hands). She does high rep clean and jerk and high rep snatches, using a split stylefor both.

After that, Trudi will go downstairs to herbasement gym and do a variety of dumbbellmovements, calisthenics, pilates, yoga,

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pull-ups, cable exercises, gut work andanything else she feels like doing -- alongwith more hyperextensions, which are one ofher favorite exercises. Maybe THE favorite exercise.

Now, that's a heavy schedule, but today isTrudi's day off, so she wants to make themost of it. On days when she works, she may do ONE workout -- either at home or in thepark or at the gym. Also, when she can, shewalks or rides her bike to work.

So that's how Trudi trains -- and yes, it's effective. Fun, too -- and an easy programto follow if you like variety in yourtraining.

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. If you're looking for some variety in your training, try these great resources:

1. Dinosaur Training DVD's

http://brookskubik.com/dinosaur_dvds.html

2. Going Strong at 54!

http://brookskubik.com/goingstrong.html

3. Strength, Muscle and Power

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

4. Dinosaur Bodyweight Training

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

5. Dinosaur Arm Training

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

6. The Dinosaur Training Military Press and Shoulder Power Course

http://brookskubik.com/militarypress_course.html

7. Gray Hair and Black Iron

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

P.S. 2. Thought for the Day: "Why you train determineshow you train." -- Brooks KubikPosted by Brooks Kubik at 9:46 AMLabels: cardio training for lifters, cellar-dwellers and garage gorillas, dino cardio, homegym equipment, home gym training, training programs for women

Abbreviated Does Not Mean Unbalanced!Hail to the Dinosaurs!

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I get lots of questions from readers asking me to give them feedback on their Dino-style abbreviated workout.

Let me summarize some of my responses, and see if you notice a pattern:

1. "Why no squats?"

2. "Do you deadlifts?"

3. What do you do for your upper back?"

4. "Do you do any pressing movements?

5. "Do you do any sort of overhead pressing?"

6. "Do you do any sort of cardio work?"

7. "Are you doing gut, grip and neck work?"

I bet you see the pattern!

Too many guys interpret abbreviated training as meaning you only do two or three exercises that you happen to enjoy -- or that you happen to be good at.

Thus, the guy who deadlifts a ton but has a lousy squat will do deadlifts but no squats.

The guy with the good squat and the lousy deadlift will skip his deadlift.

The guy with the bad pressing leverages will "forget" to include presses.

And so on.

But there's a big difference between abbreviated training and unbalanced training.

The way to keep everything in balance is simple.

Use the squat, pull, push formula.

Every week, you should include one squatting exercise, one pushing (pressing) exercise, and one pulling exercise.

If you wish, you can train 2x per week and squat, pull and push in each workout. (Note: this works better for guys who do Olympic style -- high bar -- squats and front squats, and Olympic style pulling movements, e.g., high pulls, power cleans, power snatches or classic snatches and cleans in split or squat style. Powerlifting style (low bar) squats and deadlifts are hard to do 2x per week if you go heavy in each workout.)

Or you can train two primary exercises per session, such as squat and bench or deadlift and overhead press, and mix things up from workout to workout. That would allow you to train 2x or 3x per week, as you prefer.

Simple formula -- but it works. It helps keep your

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training in balance.

But remember -- you also want to do some sort of gut, grip and neck work -- and you want to do some sort of cardio work. Remember, your heart and lungs are as just important as any other muscle group -- and perhaps more important than any of them.

And a final note. I often write about ultra- abbreviated training, where you may do only one exercise per workout.

How do you balance your program?

It's easy -- you do several different workouts, with a different exercise in each -- or you specialize on one exercise for 6 to 8 weeks, and then specialize on something else -- and over time, you build balance into your program.

William Boone did that back in the 30's and 40's, and over time built world class strength and power in the squat, the deadlift, the bent press and the jerk from stands -- an amazing example of all-around development resulting from (get this) one exercise workouts!

As always, thanks for reading, and have a great day. If you train today, have a great (and well balanced) workout!

Yours in strength,

Brooks Kubik

P.S. For more information on balanced training programs, grab CHALK AND SWEAT or STRENGTH, MUSCLE AND POWER -- or order both books and save on s&H:

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

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

P.S. 2. For more information on cardio training for strength athletes -- a very important and often neglected topic -- grab a copy of Gray Hair and Black Iron -- it has a ton of ideas on how a "heavy iron" guy can work his heart and lungs without doing cardio theater, "stepping" himself to death or training like a 120 pound marathon runner:

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

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

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

Posted by Brooks Kubik at 7:38 AMLabels: abbreviated training, abbreviated workouts, cardio training for lifters, cellar-dwellers and garage gorillas, dinosaur training programs, dinosaur workouts

Dino Style Cardio TrainingHail to the Dinosaurs!

I've been getting a ton of questions from

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readers about combining strength trainingand cardio training.

That's good, because it shows that manyDinos are doing the smart thing and workingto improve their strength and developmentthrough their lifting -- and also working toimprove their cardiovascular condition andhelp whack the lard lumps with their cardioexercise.

It's bad, though, that so many readers stillhave questions about it -- but at least they'rethinking about it, and trying to figure outwhat to do.

Cardio training for strength athletes requires a careful balance between doing enough to getresults and NOT doing doing much "cardio" thatyou affect your strength training or your recovery ability.

You also need to train your cardiovascularsystem in ways that avoid excessive wear and tear on the joints.

And please note -- both problems are ofspecial concern to (1) a bigger, heavierlifter (which describes many of you), and(2) an older lifter (which also describesmany of you).

I mean, face it -- the things that are okayfor a 17 year old who weighs 145 pounds are hardly going to work for a 50 year old whoweighs 220 pounds.

One of the best cardio programs for a strengthathlete is also one of the simplest.

It's something I alluded to earlier today inanother message.

It's walking.

In many respects, it's a perfect cardio exercise for guys who do lots of heavy squatting, pullingand pushing.

It's easy to do.

You can do it pretty much anywhere.

It doesn't require any special equipment.

You can start as easy as you want (or need) and build up to some serious hard training over time.

It won't cut into your recovery ability and itwon't affect your strength training (unless you go nuts and start to really overdo it).

For a healthy lifter with no pre-existing foot,leg or hip issues, it's pretty safe -- as long as you wear good shoes and as long as you start slowand easy and build up the speed and the distanceg-r-a-d-u-a-l-l-y. (Of course, if you have any kind

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Older Posts

of health issue -- high blood pressure, heart problems,joint issues, etc. -- or if you're over the age 40or unusually heavy -- check w/ your doctor beforestratring a walking program.)

Important Note: "gradually" means slowly, steadily,sensibly and progressively. It doe snot, as many believe,mean "overnight" or "immediately."

Many doctors -- including at least one former SurgeonGeneral of the United States -- believe that 30 minutesper day of walking is one of the best things you cando for your over-all health and fitness.

Bernarr McFadden believed the very same thing. He was such a big fan of walking that he even wrote a bookabout it. I have a copy on my book shelf -- and it'sdarn good reading.

There are other kinds of Dino-style cardio training that you might want to try. I detail them in GRAY HAIR ANDBLACK IRON. If you have a copy, re-read those chapterstonight. If you don't have a copy, you might want to order one. It will give you tons of tips on effectivecardio training for strength athletes.

But start by thinking about walking. It's good for you.

Yours in strength,

Brooks Kubik

P.S. You can grab GRAY HAIR AND BLACK IRON right here at Dino Headquarters:

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

P.S. 2 My other books and courses -- as well as The Dino Files newsletter -- are right here:

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

P.S. 3 Walking is like lifting. It works best if you take it one step at a time.Posted by Brooks Kubik at 12:01 PMLabels: cardio training for lifters, dino cardio, gray hair and black iron, walking

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