What's up with the brux cube now? Books about strength - Fletcher

Contents of the article:

Brooks Kubik devoted an entire book to old training methods, entitled “Dinosaur Age Training.” In it, he gives examples of various strength tricks that athletes of the past performed. For example, Hermann Gerner performed deadlifts with one arm, and the working weight in this exercise was 330 kilograms. Agree that not every famous athlete of our time will be able to repeat this. So, today we will get acquainted with the book by Brooks Kubik, “Training for the “Age” of Dinosaurs.”

"Dinosaur" exercises

Perhaps some of the athletes noticed that it is enough large number effective exercises are no longer used, or even completely forgotten. However, using the example of Hermann Gerner, one can judge that they were very effective. For example, bodybuilders now rarely use kettlebells, presses, or raises with one arm. It should be noted that not only these exercises began to be forgotten. Suffice it to recall the deadlift, which today remains only in the arsenal of powerlifters. Think about the snatch, the heavy clean, or the delayed deadlift.

But previously, deadlifts on straight legs were very popular and, more importantly, effective. There are a lot of such exercises and all of them have been undeservedly forgotten by modern athletes.

Hand training scheme

Workout #1

The main workout begins with 6 sets of 5 repetitions of squats. First come warm-up approaches, three of them will be enough, with a gradual increase in load. After this, also three approaches with working weight. Don’t be upset if you can’t perform 5 repetitions in each approach, the main thing is that their total number is 12 for all approaches. When you can do five repetitions in each approach, then increase the working weight by a few kilograms.

The next exercise will be the bench press. The exercise is also performed according to the 6x5 pattern.

Then move on to weighted pull-ups or pull-downs on a block. When doing pull-ups, your grip should be comfortable to lift as much weight as possible.

Everything described above is a modern training methodology, and now begins what Brooks Kubik writes about in “Training for the “Age” of Dinosaurs.” This part of the lesson begins with pumping the triceps in the classic style, namely, with a bench press with a narrow grip. To perform the exercise you will need a three inch bar. This is due to the fact that it is much more difficult to perform the exercise this way.

You will also need a power frame. The bar should be placed on it at chest level in the lower position. After this, you can start doing the exercise. A power rack is used for safety, since a thick bar is much harder to squeeze. The grip is shoulder-width apart to avoid injury to the hands or elbow joint. The scheme remains the same - 6x5.

After that, move on to dinosaur-style curls. To do this you will need an old bag and sand in two or three bags of 25 kilograms each. It should be remembered. That using sand when performing arm curls puts a lot of stress on all the muscles. Of course, you can use a bar and attach the bag to it. But lifting a bag of sand is much more difficult.

Workout #2

After that, move on to standing curls using a thick bar. You need to do 5 to 5 sets of one repetition. The working weight should gradually increase.

The third exercise is a standing chest press. A barbell or bags of sand are used as sports equipment. In the first approach, you should choose a working weight that will allow you to perform 8 to 10 repetitions. In all subsequent approaches, leave the weight unchanged, but you must do at least five repetitions for each approach.

The next exercise will be curling your arms with sandbags. You can also use a barbell, but this will not be quite the “dinosaur” method. For the first approach, choose a weight that will allow you to perform 8 to 10 repetitions. Remember to rest before each next set. Two or maximum three minutes will be enough for this.

The workout should end with hanging on the bar for the maximum duration. This will strengthen your fingers and forearms. Over time, when performing hanging exercises, you should use weights tied to your belt, and also begin to use a thick bar.

Brooks Kubik is one of the most revolutionary and influential teachers in the history of Physical Education.

In a world populated by armchair theorist writers, Brooks is unique. He not only writes training literature, but he also trains using it. And he trains hard. It's very difficult.

Brooks has been training for 40 years. Using his body as proof, he demonstrates time and time again that he knows what he is talking about and that his training programs work!

Let's look at the official achievements:

1. State champion in Greco-Roman wrestling in high school.

2. Multiple state and regional eventing champion, tested for steroids (weight 89.8 kg)

3. 5-time US bench press champion, tested for steroids (in age group from 30 to 39 years old, weighing 89.8 kg and 99.8 kg)

4. Set over a dozen World and US Bench Press Records in steroid-tested competitions (30 to 39 year olds, 89.8 kg and 99.8 kg)

If you're interested, you can watch some of Brooks' heaviest lifts on his Dinosaur Workout DVDs.

In The Lost Art of Dumbbell Training, Brooks snatches a 151-pound dumbbell off the floor with one hand, performs a one-arm clean and jerk of a 151-pound dumbbell (with only 1 arm at all times), performed a 121-pound 2-dumbbell clean and lunge, and many other incredible lifts.

In the film "Power Rack Workout," Brooks added a clip showing his World Record in the Bench Press (in competition), and how he trained to do the lift, and did cleans with weights approaching 440 pounds (199.6 kg). .

In the same DVD, Brooks bench presses a 302 lb (137 kg) barbell overhead. This is one of the most inspiring climbs you will ever see.

In 1996, his masterpiece, Dinosaur Training: The Lost Secrets of Strength and Body Development, became an international bestseller almost overnight, and ushered in the Age of the Dinosaur. Today, some 15 years after its publication, Dinosaur Training continues to hold a powerful grip on the hearts and minds of serious athletes around the world.

In 2008 and 2009, Brooks published the first two novellas written about the Iron Game: Legacy of Iron, which describes the development of weightlifting in the United States in 1939, and Clouds of War, which continues the story in 1940. Both books received huge amounts of attention. good reviews, including support from weightlifting champions Tommy Kono and Ike Berger, author of Over-40 Mr. America and the Iron Game, Clarence Bass, USA Weightlifting coach and author of Milo, Jim Schmidt, Dr. Ken Leistner, Masters Weightlifting Champion, Arnold Pope, Denis Renaud (editor and publisher of the Olympic Lifting Newsletter), and Artie Dreschler, author of The Weightlifting Encyclopedia.

In December 2009, Brooks published Gray Hair and Black Iron: Successful Strength Training for Older Lifters, another book that became an overnight success and received many positive and enthusiastic comments. reviews from athletes all over the world.

Brooks is still working on several new projects for his army of Dino Maniacs and promises that he has something interesting for them in the near future!

Today, at age 52, Brooks trains harder than ever, and works with more iron in his "basics are best" Dino-style garage gym.

Brooks lives in Louisville, Kentucky, with his beautiful wife, Trudy. She is a physical therapist assistant and massage therapist, she works out regularly, promotes a calm sustainable life, keeps Brooks strong, healthy super foods, an all natural diet and helps him in his Dinosaur endeavors.

LOUISVILLE, KY. - Author Dinosaur Training , smiling, sits opposite me. I was not prepared for this. At 50 years old, Brooks Kubik is as big as a bear. He weighs 220 pounds (99 kg), and it's all muscle. When you look at the legendary Dinosaur Man, you expect a roar, not a smile.

"I'm glad you're here," he said. "I've wanted to do this for a long time."

"Thank you for giving me the interview. I know you're very busy."

He nodded.

"I have rehearsal in a few hours, and I have a lot of work to do with my manuscript. But this (interview - translator's note) is important - we need to do this."

"Rehearsal? It should be a good story."

He shook his thick hand.

“I kind of discovered a second career. Or you could say it discovered me. But it’s a long story. Let’s do this interview and we can discuss the theater career another time.”

"Sounds great. I'm sure your readers will be happy to hear about the new career.

As I unpacked the equipment, I made a mental note. Did he really say “theater career?” This sounded interesting.

"How do you want to spend it?" I asked Dinosaur Man.

"I get letters and emails from guys and girls all over the world asking me about Dinosaur Training . Questions like: “What is THIS anyway? Dinosaur Training ? ” - “How did you come up with this idea?” - "Where did the name come from?" - "How Dinosaur Training different from other types of strength training and muscle building?” - and “Does this really work?”

He leaned forward, took a small sip of black coffee, and continued.

"Like I said, I get questions all the time. So, I think you can start your interview by asking me YOUR questions about Dinosaur Training . They are probably very close to the questions that everyone else has. I'll answer them right here in the interview. And to make it easier to read, you can type them in Question - Answer format. It will be as if the people who read this are sitting in my room with us. How's that for an idea?"

"I like".

"Great. Then grab the chair next to the fireplace - I'll sit here by the window - and let's go!"

IN. Dinosaur Training this is a cool name. How did you come up with it?

A. I work as a lawyer, and I constantly encounter illegal dismissals with work and cases of discrimination - including age discrimination. A great case of age discrimination when a boss fires a salesman after allegedly telling someone, "Old Man Joe was back in the age of the dinosaurs!"

I was working on a case, and when I was doing a legitimate search, I found that case. At the same time, I had just started the manuscript Dinosaur Training and tried to come up with good name- and when I saw the line from the discrimination case, I thought, "This is it!"

Q. This is cruel. I always thought you chose this name because dinosaurs were super big and super strong - just like the athletes and strongmen you write about.

O. Mmm, yeah. It was wonderful. Especially because much of my work harkens back to the Old Days - the Golden Age of Might and Muscle, as I like to call it.

Q. When was this period - the Golden Age of Strength and Muscle? Are you talking about the Beach Muscles of the late 70's when Arnold, Franco, Zane and Mentzer were at their peak?

A. Not at all. When I refer to the Golden Age of Strength and Muscle, I am talking about the period from approximately 1890 to 1960.

Q. Why did you mark these particular dates?

A. It began before the First World War, the era of European strongmen - the revival of the Olympic Games - Evgeniy Sandov's somersault jump with 2 2-pound weights - Arthur Saxon and his incredible feats of strength - Goch and Hackenschmidt and the original glory of the days of professional wrestling - Alan Calvert and the Milo Company Barbell - and all the health movements typified by Bernard McFadden and the Journal of Physical Education. This was a period when some of the most outstanding physical specimens in history lived and flourished - some of the best built, most beautifully developed and most powerful people in recorded history.

This continued into the 20s and 30s. This was the era of men such as George F. Jowett, Earl Liederman, Hermann Goerner, Charles Rigouleux, Sieg Klein and many others. The era of mail-order bodybuilding courses. Starts of York Barbell Company and magazine Strength and Health.

This is the period when Joe Hise invented a new exercise that later became known as the "breathing squat." And the period when Mark Berry wrote an article promoting the heavy, high-rep squat as "the ultimate growth exercise."

Moving through the 30s and 40s, this is the period when modern Olympic Weightlifting began to lose ground. And the period when the USA finished at the top of the world in Olympic Weightlifting - when Tony Terlazzo won the first gold medal for the USA in weightlifting - when Steve Stanko broke the 1000 lb barrier - when John Davis won 9 Olympic weightlifting events in a row lifting and was hailed as the world's strongest man - when Norb Shemanski amazed the world with his first of four Olympic weightlifting medals - when Stan Stanaziuk dazzled the world with his lightning speed in the platform lift - and the era when the USA was number one in the world in Olympic Weightlifting. Hell, in 1947 the USA won first place in every weight category in the world championships! (Only because the USSR was in ruins after the Great Patriotic War, damn it - translator's note)

This is the era of REAL bodybuilding - the era of the greatest, steroid-free, all-natural bodybuilders in history. The era of John Grimmeck, Steve Reeves, Clancy Rozz, and Reg Park.

This is also the period when a man named Piri Rader started a wonderful little magazine called Iron Man ( Iron Man) - the magazine that set the Gold Standard for physical education, strength training and bodybuilding.

Moving through the 50m, we see outstanding performances from two of the strongest men of all time - Canadian Hercules, Doug Hepburn, and Paul Anderson, Dixie Derrick, who may have been THE strong man of all times.

And lest we forget - this was the era of Tommy Kono, who was arguably the greatest Olympic Weightlifter of all time - and his teammates, including Ike Berger, Chuck Vinci and Clyde Emrich.

Lastly, 1960. This is the time when anabolic steroids became as accessible as chewing gum - and the time when our path was lost in the impenetrable forest of pharmaceutical madness.

Q. Wow, you just told a big chunk of the story!

A. History is important. If you don't know the history of the Iron Game, you won't achieve anything.

Q. You have a deep respect for the strongmen, weightlifters and bodybuilders of old and their training methods.

A. Yes it is. Their achievements were remarkable - and even more remarkable when you consider that it was all done with very simple, basic equipment and few or no supplements.

Q. And without steroids.

A. Correct. And what they did is pure proof that steroids are NOT NECESSARY.

V. So that’s what it’s about Dinosaur Training - trained like the best strongmen, bodybuilders and weightlifters trained in those days before anabolic steroids?

A. That's exactly what it is. And what the book sends back is the reason why I called it Dinosaur Training - because you don't need drugs to become a T. rex.

Q. What's underneath the cover? Dinosaur Training ?

A. It’s easier to say what’s not under the cover. The book is chock full of training information. There are 211 pages of text. There are 27 chapters and together they will bring you many of the most productive and effective methods among those ever developed to build world standard strength, muscle and power.

Q. What Dinosaur Training can you give it to me?

A. It will unlock your physical potential for strength, power and muscle development. This means the sky is the limit. You read the book, follow the training tips and training programs, and become stronger, more powerful and more muscular than you ever imagined.

Q. Do you like it when you see this happen to more than one reader?

A. It's true. The number of reviews over the years is impressive. Dinosaur Training has given many readers great results - it's great to see this book having such an effect. I am very proud of my readers.

A. A little monster struck an unexpecting world in April 1996.

Q. And how did it sell?

A. Like hot cakes. It became an international bestseller almost overnight. I received orders from all over the world - and tons of letters from readers who read the book, used it as the basis of their training, and quickly received the best progress in their lives. And since then this book has been a bestseller.

Q. I have heard that it (the book - translator's note) is characterized as the "Bible" of serious, functional strength training.

A. I am very flattered - and I have heard this too, and from more than one person.

Q. What do you tell the guys and girls who are sitting with their hands folded, wondering if a book will help them?

A. I will say that sitting on your hands will never build an ounce of muscle. If you want to develop enormous strength and a hard, powerful, thick, muscular body, order the book. When you receive it, read it. Then apply what you read. It's simple.

Q. How much does 211 pages and 27 chapters of super effective training information cost?

A. $19.95 plus shipping.

Q. How can I order a copy? Dinosaur Training ?

Q. Thank you for your time.

O. Please. Thank you for stopping by. And thanks to everyone who read this - and in particular thanks to those who have the courage and conviction to train in Dinosaur Style!

Translation: website

Brooks Kubik

Dinosaur training. Forgotten Secrets of Strength and Body Development

Introduction

In your hands is the long-awaited guide to strength training, written by Brooks Kubik himself, a national bench press champion and the author of many articles published in best magazines on strength training. This book was written for those of us who are interested in POWER, not the APPEARANCE of it; for the first time in one book, he talks in detail about many of the most productive methods - not only increasing muscle “mass”, but developing truly functional muscles in the best traditions of the strongmen of the past. If you are looking for an alternative way of training to develop truly genuine strength, then you have purchased exactly the right book!

For some reason, in our pursuit of greater muscle size and strength, we have lost direction in the Iron Game. We float through the air, aimlessly, like balloons, caught and carried away by any changing gust of wind or “new” training system, constantly changing direction, constantly moving somewhere and ending up nowhere. The author grabs us by the legs, pulls us back to the ground, hits us in the face like an icy shower, and invites us to take a fresh look at forgotten, proven methods for developing massive, brutal strength. He does not claim to be an "inventor". No, he only invites us to rediscover and bring out of oblivion the training methods of the masters of the past, our ancestors in methodical, progressive weight training.

This guide - educational, inspiring, practical - is destined to become a classic strength training book and take pride of place in the library of every serious lifter.

If you're as serious as I am, you'll order two copies. One for his strength training library, and the other for constant use as a source of motivation, until you read it completely!

This preface has three purposes. Firstly, I want to introduce myself to you and tell you a little about what, in fact, gave me the right to write this book. Do not take this as empty boasting, but I just want to offer proof that I am not another representative of the despicable and pathetic race of armchair theorists who have become a real scourge on the world of strength training and, moreover, multiply like the larvae on which they similar. (You'll hear more about armchair "experts" later in this book.) Secondly, I want to tell you why I wrote this book. Third, I want to say a big thank you to a number of people and thank them for making this book possible.

I am 38 years old. I've been training with iron for over 25 years. I LOVE strength training and everything that is great about it and always have. I have studied the art of strength training almost my entire life. By the way, a quick aside: productive strength training is nothing more than an ART... not a science. If anyone ever tries to sell you a book, training course, or exercise machine that is supposedly based on “scientific” principles of training, then without a second thought, hit him hard and run away from such a person.

My height is 175 cm, weight 102 kg. I wrestled in school and won many competitions and awards. I lived in Illinois and Ohio while I was competing in wrestling. He took third place at the Ohio State Academic Wrestling Championships and became the Illinois State Greco-Roman wrestling champion. Hard training with weights helped me on the wrestling mat. I would have been a much better fighter if I had known then everything that I know now. The information in this book is of great value to wrestlers, American football players, and anyone else involved in combat sports. This is a book about developing FUNCTIONAL strength. If you belong to the category of narcissistic poseurs who love pumping up, the kind who like to twirl in front of the mirror, then this book is not for you.

After school I went to college, then entered law school. I currently work as a lawyer in a large, by Midwestern, law firm. I'm like most of the guys who will read this book: someone who's serious about strength training but doesn't make a living from it. Between the ages of 33 and 36, I competed in so-called “natural” powerlifting and bench press competitions. I competed in two different federations. In one, I was a three-time U.S. Bench Press Champion, three U.S. Bench Press Records, and several other national records, competing in the 90 and 100 kg categories. I have also won many titles at national and regional competitions and set many records, both national and state. In another federation, I was a two-time U.S. Bench Press Champion, set no less than six U.S. and national meet records, and set three world records in the 100kg class. My best official result is the one that brought me victory at the fifth US Championship: 185 kg. Not bad for a middle-aged lawyer, huh?

Also, in one of the federations, I worked as a judge at several powerlifting and bench press competitions and, once, even took an honorable second place in the “best male judge of the year” competition.

After winning five national championships in the bench press, I decided to take a break from competition and focus on other things, such as writing this book and other materials.

Although I don't compete in powerlifting or bench pressing today, I train regularly and I'm stronger today than I was when I competed. I will dwell on some of my current achievements later: I don’t want to bore you now with repeating these figures. Suffice it to say that your author actually trains, actually lifts heavy weights regularly, has written many articles on various aspects of strength training and is NOT an armchair theorist, has shown on the platform that his ideas work, and has proven - for real high level“natural” competitions - that he has something to show, even in the fight against the best lifters in the world. Your author is not “skin and bones”, not a hired scribbler who has no idea about training, and, rest assured, not just another idle scientist who has no practical training experience.

I wrote this book because I love strength training. I wrote this book because I hate what has happened to the Iron Game in the last thirty or forty years. But, most importantly, I wrote this book because there is a lot of valuable information on training, but there is no book in which you can read it. Most training books are written for bodybuilders or pseudo-bodybuilders, not for men interested in developing absolute, raw power and enormous functional strength. This book is an attempt to level the score in this regard.

Additionally, this book is an attempt to make strength training fun again. One after another, books on strength training are being published - but it is impossible to distinguish them from each other, because they present the same boring ideas. The Iron Game is overrun with self-proclaimed experts who really have nothing to offer when it comes to true strength training. Many of the most valuable aspects of strength training have literally been lost - buried in the sands of time, forgotten, neglected, unused. Interestingly, these lost secrets are precisely what makes strength training fun. Things that turn it from just an activity into an adventure. This book will bring your training to life. You can think of this strength training book as a kind of KAMA SUTRA.

The purpose of this book is to open YOU, and any serious athlete who purchases it, to a veritable treasure trove of LOST IDEAS that actually work. No matter who you are or how much you know about training, this book will allow you to learn something new about training and give you new ideas. And for those of you who have only recently come to the Iron Game, or those who know nothing more than “modern” training methods, this book will be a real revelation.

This book is pure mental dynamite. It will turn your current ideas about training into dust. It will expand your horizons in ways you can’t even imagine right now. Have you ever lifted heavy barrels? What about heavy sandbags? Ever used a thick bar for upper body exercises? Have you made heavy singles? How about working in a power rack? What about squats and bench presses from the bottom position? Hard work on the grip? Pinch grip raises? Round back raises? Farmer's walk? Deadly sets? Two finger deadlift? Anvil lifts? Vertical bar raises? Working with a lever? The book talks about all this and much more.

There are many different techniques that teach us to be physically strong. Among everything, it is undoubtedly worth paying attention to the system by which he trains himself and offers the reader Brooks Kubik. It received a striking name: “ Dinosaur Training" The basic principles of dinosaur training are aimed at developing human functional strength. Let's deal with everything in order.

A little about the author of Dinotraining

Brooks Kubik started playing sports at the age of 13 at school. As a very young man, he won more than one competition in wrestling and received many awards. At that time, Brooks lived in Illinois (USA), and later in Ohio. Competing academically, Brooks finished third at the Ohio State Championship level. In Illinois, he became a champion in Greco-Roman wrestling. And even then the guy began to train hard with weights.

School, college, law school... In his adult life, Brooks works as a lawyer in a large company. But he doesn’t stop practicing according to his own methods even now.

When he was 33 years old, he began competing in “natural” competitions in powerlifting and bench press. This continued until I was 36 years old.

Brooks Kubik competed in two federations, where he achieved good results. In one federation, the natural athlete of our time became the US champion in the bench press competition three times, setting 3 US records in the 90 and 100 kg weight categories. In these competitions he received many national and regional titles.

In the second federation, Brooks was twice US champion in the bench press competition. He is credited with six or more US national records. Brooks Kubik set 3 world records while competing in the 100 kg category. The strongman showed the best result in the bench press at his 5th US Championships, bench pressing a barbell weighing 185 kg.

Brooks Kubik has another award to his name. In one federation, he had the opportunity to work as a judge in powerlifting competitions. In the competition for the title of Male Judge of the Year, Brooks once came in second place.

Writing books

Having competed in five championships, Brooks Kubik began writing, thanks to which many useful publications appeared: “T Dinosaur training. Forgotten secrets of developing strength", "Grey Hair and Black Iron" etc.

Even though Kubik no longer competes today, he continues to train regularly and hard according to the methodology, the basics of which he outlines in his books, articles and CDs.

He is now about 60 years old. Here is his page on social network Facebook. He has been training with weights almost his entire life. His whole life has been in step with the study of the art of strength training. This man is rightfully considered a master in the history of strength sports, who knows what he teaches, as he constantly practices his methods on himself. In addition, Brooks Kubik runs his own website.

Currently, Brooks Kubik and his wife Trudy live in Louisville, Kentucky. They both support each other in their sports lifestyle.

A trace in history

In 1996, his book “Dinosaur Training” was published. Forgotten secrets of developing strength." It teaches you practically how to get stronger and build functional muscles, and how to structure your heavy weight training for maximum effect. This book has become a kind of bible in strength training for many athletes. She became super popular. Thus began the era of the dinosaur renaissance.

Here are some domestic followers of the Cube:

Alexey Refrigerator « Omen of the Hammer»

Mikhail Solyanik"Dinotraining"

Victor Blud « Old school strongmen»

« Legacy of Iron"tells about the champions of bodybuilding and weightlifting of the 30s - 40s of the XX century. This book honors the memory sports club York Barbell, founded in 1939, details how its members trained, what they ate and how they won competitions.

« Clouds of war" continues the idea of ​​the previous novel and covers a six-week period in the history of strength training, starting with the Junior Nationals in 1940 and ending with the Senior Nationals and Mr. America in the same 1940.

In December 2009, another amazing book was published, which became another bestseller: “ Gray Hair and Black Iron: Secrets to Successful Strength Training for Older Lifters».

This book has become a serious strength training guide for people over 40 years old. It includes more than 50 detailed workouts for this category of people.

With a history of excellent publications and many articles, Brooks Kubik continues to work on new projects for followers of dinosaur training. And there is no doubt that it will be something amazing again!

Basic principles of dinosaur training

Why are we talking about dinosaurs here?

The fact is that in describing the methods by which Brooks Kubik and his followers train, a friend of Brooks once compared them to dinosaurs. Because the technique is very similar to ancient training programs of the late 19th – early 20th centuries. There are no fashionable hobbies for fitness and special nutrition, no brilliant exercise equipment and “effective” nutritional supplements. The whole technique is as primitive as in the era of dinosaurs. Hence the name.

Now about what she is.

Dinosaur training is a system of physical exercises, holistic and unified. It is built on 12 basic principles that are uniquely interconnected by a system of dino training.

Principle 1: HARD WORK

The basis of dinosaur training is hard work. To achieve results, it is not enough just to read books, memorize exercises, go to gym or even have a personal trainer, if you don’t have the determination and perseverance to work out very hard. At the same time, you can train anywhere, even outside, and lift just a heavy barrel or one or two heavy bags filled with sand and make amazing progress if you just train hard.

By hard work, dinosaurs mean working in training to such a state of the body when it is no longer possible to make even one further effort. And it doesn’t matter what kind of exercise it is: squats, lifting a barrel of water, squeezing a sandbag or deadlifts. All the work must be very hard.

Principle 2: BASIC EXERCISES

Here we are talking about exercises that have stood the test of time and results; they are also “multi-joint”, that is, they work with large muscle groups. These are bench presses, pull-ups and push-ups, deadlifts, squats, cleans.

In addition to the basic ones, there are “isolating” exercises aimed at working one joint or a separate muscle group. But they are not included in dinosaur training precisely because of their non-functionality. Why waste time on individual muscles when you can give a load to a much larger muscle group in the same time.

Dinosaurs practice basic exercises because, according to this technique, they are the ones that give real strength. And to comply with the first principle, that is, training hard is only possible in training with basic exercises.

Principle 3: SHORTENED TRAININGS

Training according to an abbreviated program, short and infrequent sessions, is the third principle approach in the dinosaur training system.

By abbreviated program, Brooks Kubik means a small number of approaches per exercise: 8 – 20 approaches, including warm-up ones. At the same time, Brooks trains 2-3 times a week, depending on the workload of other areas of his life.

You shouldn’t do the same exercises two workouts in a row, but there’s no specific sequence either. There are about 10 basic exercises that dinosaurs try to complete at least once every 10-12 days. Grip exercises can be included in any workout if desired.

Thus, in 10-14 days it is possible to thoroughly load each muscle, but at the same time there is time to recover and rest.

Principle 4: HEAVY WEIGHTS

When talking about heavy weight, Brooks Kubik means a weight with which it will be difficult to perform a certain number of repetitions, provided that good technique is maintained. And, of course, the severity of the weight is selected exclusively individually. And depending on progress, this weight should constantly increase and must be heavy.

Don't underestimate yourself! With the right hard training, you can achieve progress you never imagined possible.

Principle 5: GRADUALLY INCREASE LOAD

If you manage to do a certain number of repetitions in a set with one weight, you need to increase it. Continuing to exercise with the same weight ceases to make sense. You only progress when the weight taken also increases.

Increasing the weight on the bar should be a challenge in every workout and a chance to improve on your previous performance.

Principle 6: CORRECT SET AND REPS SCHEME

Each athlete must have their own correct scheme of approaches and repetitions. These could be multisets containing few repetitions, or heavy singles, or even a single approach, but carried out to complete failure.

Therefore, you will have to determine what is suitable specifically for you. Only in this case will you be able to direct your efforts to obtain the best result.

Principle 7: BARRLES WITH A THICK NEG

The seventh principle of dinosaur training is to use a consistently thick bar throughout the workout, as well as for grip. This principle is explained by the need for hard work described in the first principle.

Using a thick bar makes the exercise incredibly hard instead of just hard. This will allow you to train even harder than you previously trained, and therefore provide even better and faster results.

The importance of using a thick bar has been fully proven by the excellent results of athletes of past centuries. And dinosaurs are ready to include this as a principle in their training.

Principle 8: WORK WITH GRIP

Fulfillment of the eighth principle provides a necessary condition for the development of functional strength. Strongmen of the past regularly included grip work in their programs. Currently, not enough attention is being paid to this.

In dinosaur training, grip work is also an integral part of developing amazing strength. They use heavy weights and train very intensely in order to achieve incredible strength in their arms and fingers.

Principle 9: HEAVY, UNCOMFORTABLE OBJECTS

Barbells aren't the only training tool in dinosaur training. Dinosaurs practice and develop their strength on heavy and inconvenient objects to work with, which allow them to give a muscular load that even a thick bar cannot provide.

Again, this principle is taken from the experience of ancient athletes who did not have the opportunity to find barbells or dumbbells, but this did not stop them. Bags filled with sand or cereals, barrels and flasks, anvils, logs, even stones - these are the real and easily accessible tools of the past. With them, they managed to achieve results that most of today's athletes, with the most modern equipment, still have to work and work on.

Principle 10: WORKING IN A POWER FRAME

Regular use of the power rack in your training is the tenth critical element of dinosaur training. They use this principle not only in squats and bench presses. Dinosaurs live in a power frame. They need it in order to train fully and most effectively, along with a good quantity of barbells and weights.

There are two most popular methods using a power frame:

• performing exercises from the bottom point
• "lockouts"

If many are familiar with the second use of the power frame, then very few are familiar with the first.

When performing the exercise from the bottom position, each movement begins from the lowest point of the motor amplitude. Under these conditions, in the bench press the athlete crawls under the bar, which just touches his chest. When performing a squat, you have to sit under the bar to get to the starting position. This execution leads to additional difficulties and, accordingly, even more difficult work.

By concentrating on bench or standing presses, squats or deadlifts, dinosaurs perform lockouts, thereby increasing the strength of tendons and joints. As a result, a “carryover effect” occurs, which helps the strongman overcome heavier loads in regular exercises at full amplitude.

This approach allows you to strengthen joints and tendons, build strength from within, and take on the heaviest weights with the relatively small muscle sizes that modern champions are proud of. Therefore, this principle is very important for dinosaurs.

Principle 11: CONCENTRATION

Training with almost hypnotic focus is a mandatory aspect of the dinosaur program. They train in a state of absolute concentration on the exercise being performed. Everything else ceases to exist during this repetition.

The power of concentration can be developed, and dinosaurs successfully develop this skill and constantly improve it.

Principle 12: PSYCHOLOGICAL STABILITY

This key implies desire, perseverance, courage and perseverance, determination and strength of character.

While working on the physical body, many modern athletes forget about psychological development and do not include these qualities in their training system. But dinosaur training is impossible without psychological toughness: it develops not just a strong and functional body, but also a strong personality.

Dinosaur exercises

Having become familiar with the principles of dinosaur training, you probably realized that dinosaurs perform basic exercises such as:

• squats
• deadlifts
• bench presses using a power rack
• chest cleans
• weightlifting deadlifts
• standing presses
• tremors
• jerks
• push presses
• shrugs
• neck work
• biceps curls
• lifting the body, legs
• tilts

Dinosaurs also develop forearms, grip, and wrists.

Dinosaurs develop comprehensive and complete strength and power with special exercises using barrels and logs, heavy bags, anvils, etc. These are also basic exercises, even despite their unconventionality, since they work all muscle groups.

In a general sense: dinosaurs stick to the basics.

About how muscles grow

The essence of it all mass theory about how our muscles actually grow is only the following. If you regularly force your muscles to work and perform certain difficult exercises with increasing difficulty, this will lead to the fact that the muscles will begin to “disintegrate”. And with subsequent rest after training for 1 - 2 days and good nutrition, the muscles have the opportunity to enlarge and become stronger and stronger.

The fibers that make up muscles differ in composition for everyone. But this fiber composition always remains constant for everyone throughout life. The desire to gain muscle size comes down to increasing the thickness of the component muscle fibers. This requires working the muscles using a heavy enough weight that the last repetition of any exercise would be almost impossible.

With such hard work, the muscles receive an alarm signal, encouraging them to grow and become stronger to cope with the increasing load. This “destruction” - “restoration” is how a strong muscular body is built. Moreover, the emphasis here is not on a grueling number of repetitions (training volume), but on the heaviest possible weight (training intensity).

“Pumping” exercises

You've probably come across literature that vividly describes exercises that allow you to “pump up” your muscles with blood by frequently performing biceps curls or triceps extensions and, thereby, increase their size. There is a very misconception that arm strength is dictated by the volume of blood temporarily forced into the arms during exercise.

This “pumping” is also called “pump” (PUMP). This term refers to an unnatural state of significant muscle enlargement due to influx of blood. As you can see, it has nothing to do with natural physical strength.

“Pumping” allows you to look physically impressive, but nothing more. There is no talk of any even apparent power here. Therefore, it is no longer surprising to see a seemingly huge man unable to perform some strength exercises even without extra weight. This is because such a training system does not provide the necessary load to the muscles.

Main dinosaur training exercises

There are many strength training programs out there, not to mention an endless variety of exercises. But one thing we can definitely say is that you shouldn’t waste time trying them all. It is enough to limit the number of programs you have chosen to a few basic movements.

In the flow of all strength exercises, three points can be distinguished:

1) there are only 20-30 effective exercises;

2) there are few exercises available to train your grip, recover from injury, or achieve other specific goals;

3) the number of mediocre, dangerous or completely useless exercises continues to tend to infinity.

Brooks Kubik calls the most valuable exercises "the main ones." That is, these are exercises that accurately and effectively develop muscle strength and mass and which have been proven by time and results.

DINOSAUR LEGS

All sorts of straightening, bending, lunges and neat squats are not for dino training. Squats - Here the only thing A necessary exercise to develop dinosaur legs. Dinosaur training considers all other exercises and shiny equipment to be an unnecessary and useless waste of time.

DINOSAUR CHEST

Bypassing all the attacks on the chest with endless exercises, fly-ups on the bench, without performing crossovers on blocks and without bringing your arms together in the machine, dinosaurs work out heavy presses. When performing them, they start from the bottom, with the barbell on the frame and touching the chest. In addition, dinosaurs use a thick vulture. And this is the only thing that may be needed for breast development, since it works the entire torso.

Some dinosaurs include bodyweight training dips using additional weight. For others, this can lead to joint pain. If you enjoy this exercise and your shoulders don't bother you, train this exercise hard.

DELTA DINOSAURS

Dinosaur shoulders are trained in heavy bench presses in standing positions and sitting using barbells and dumbbells. Some people have success using a thick bar. Additionally, dinosaurs work with logs, heavy bags filled with sand, and barrels.

DINOSAUR HANDS

Real dinosaurs develop triceps heavy overhead presses on par with bench presses. With heavy barbell curls, dinosaurs work their biceps. For upper body exercises, proponents of dinosaur training use thick vultures. With 4-5 singles per week it is possible to build an arm with 45 centimeters of strong, real, functional, powerful muscle. One constant is to work hard.

BACK OF A DINOSAUR

Modern guys often miss working on their backs. Even if they load the back, it is very limited. Dinosaurs do hard work on all their back muscles. They especially highlight the lower back among other parts. Undoubtedly, there is a load on the latissimus and trapezius dorsal muscles. But special attention is paid to the columns along the spine, which play a very important role in the functioning of the entire body.

Developing his back, the dinosaur performs barbell rows, snatches, and chest cleans. Regular deadlifts, as well as straight-legged ones, are good for the back. Dinosaurs do not forget about lifting barrels, bags and other inconvenient objects.

RESULT

Let us once again highlight why dinosaur training is based on basic exercises. According to the essence of the training, only basic exercises allow you to develop muscles and strength. Of course, if other exercises had the desired effect, dinosaurs would have done them. But if the exercise does not cope with the task, it simply does not exist for dinosaurs.

Dinosaur training is very hard and difficult. The workout can be so hard that doing 4 to 5 singles of any given exercise with increasing weight will be sufficient.

Isolating exercises, so popular now, will not add any muscle or strength to you. Therefore there is no need to carry them out.

These are the essence and foundations of the revolutionary dinosaur training practiced and successfully promoted by Brooks Kubik, the natural athlete of our time. As with any training system, there are those who agree with it and those who disagree. In any case, there is confidence that it can be more or less useful for everyone. And the life, achievements and results of Brooks Kubik himself can be a great motivation for achieving a strong, powerful and functional body.

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