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    Brooks kubrik

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    Dinosaur training issue 1

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    Brooks kubrik

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    © All Rights Reserved
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    113 views8 pages

    Dinosaur Training Issue 1

    Uploaded by

    Tomrules
    Brooks kubrik

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 8
    MAIL TO THE DINOSAURS! ‘Woleometo the fist issue of The Dinosaur Files, monthly newsletter Adevoted'o a dinosaue’s favorite topic: the art and craft of no-nonsense, real world strength taining. ‘The purpose of The Dinosaur Files is to give all readers of my book, Dinosaur Training,» monthly forum to report and discuss their experiences with different strongth training techniques, to share Iron Game stories and lore, to profile their achievements, and, above all clse, to stay MOTIVATED and COMMITTED to their tring, Dinosaur Training was writen for two types of lifters. The first was the cellar-dweller: the guy who trains hard and heavy in bis basement or his garage, either hiting the iron alone oF with a couple of Hke-minded training partners. The other kind of guy for whors 1 wrote the book is the man who trains hard and heavy ia 8 SERIOUS. ‘commercial gym (and Lord knows, there aren't too many of those left in tho world!, ach type of lifter deserves a monthly Jose of serious, unvarnished, Straight from the shoulder training information. And he's going to sgetit-right here, stating right now! T planto offer quite a bit of historical material, paroulaely in nugget form. ‘There is an enormous amount of extremely vatuable information ‘buried in the musty pages of old books and magazines, and I want to share itwith you. Believe me, there's gold in those brite, yellowed ages. {As T receive leters from readers, 1 will begin to inehude reader feedback in some issues. So start sending some mail! Content and format will vary from time to ime. Overall, I plan to make The Dinosaur Files a smorgasbord of strength training information, ‘This issue includes an article of my own and articles by Bob Whelan, Greg Pickett and Mike Thompson. The opinions expressed in the amicles are those ofthe authors. don’ edit articles and 1 don’t ro- write them. ‘Tis isthe approach Perry Rader used in Iron Man, the approach Osmo Kiiha uses in The dron Master, the approach Randy Sirossen uses in Milo, the approach Ted Lambordides uses in #.T. [Newsletter and the approach I intend to use in The Dinasaur Files. 1 ‘Sutcription Raict Serious Liters! 12 isses (1) $30 Pampers, Shapers, Toners and Silat ‘Dweeb Hunnie: $3000 per iesue ey ede fom Brooks D, Kubie ‘101 Myelifte Avenue Louisville, Kemueky USA 40207 The Dinosaur Files, Vol. 1, No.4 THIS ISSUE: ‘The Revolution Continues Dy Brooks D. Kubik 1 Pickett on Power by Greg Pickett 6 A Few Good Gyms by “Maximum” Bob Whelan. 6 [Building Upper Body Power by Mike Thompson : 7 urassic Jottings bby Brooks D. Kubik 8 Nope that readers and authors alike will appreciate this, And if you read something that hacks you off, send the author, aot the editor, the bomb! For now, read and enjoy. And until next month, TRAIN LIKE A DINOSAUR! ‘THE REVOLUTION CONTINUES! by Brooks D, Kubik Kim Wood called me one day and said, “This dinosaur thing is ‘becoming a god damned revolution, Tmean, those guys are ia the seets right now!” “I wonder who's first in fine forthe guillotine.” 1 replied. ‘As always, the Bengals" canay strength coach hitthe nail right smack ‘onthe head. I've had dozens of calls and letters from guys who read Dinosaur Training, and they sil confirm Wood's words: there REALLY IS A REVOLUTION GOING ON OUT THERE! Published by Brooks D_ Kubie Brooks D. Kubik, Editor ‘Sam Kubik, Editorial Comet Spencer Kubik, Research Faitor CCopytigh® Brooks D. Kubik 1997 AAI Rights Reserved ‘Any unauthorized eeproduction i sty prohibited. August 1997 ‘There's an entire world of guys who wain at home or in the most spartan and old-fashioned of commercial gyms, They train hard, They train heavy. They do squats. They do power cleans, They do deadlifts. They still remember how to do overhead presses, igh pulls and bent-over rowing, They train for strength and power. Mention George Mackenschmidt, Anbur Saxon, John McCallum, George Jowett, Reg Park, Claney Ross, Bill Parl, Doug Hepburn, Paul Anderson, Peary Rader, William Boone, Milo Steinborn, Lou ‘Thesz, Brono Sammartino, Pat Casey, power snatches, breathing squats, John Grimek, Strengih and Health, Your Physique, Muscle Power, Steve Stanko, Tommy Kono, Norb Schemansky, George Eifferman, Leo Robert, Kimon Voyages, Maurice Jones or John Davis, and you'll get a Knowing flash of recognition. Mention “body sculpting,” “toning,” “shaping.” “pumping” or “cosmetic bodybuilding” to one of these guys and you'll get a swift kick in the ‘but and an even quicker assist through the nearest door. ‘These are the guys who are at the center of the revolution, And yes, it definitely IS a revolution. The dinosaurs have decided to tke ‘over the world. We won't do it today, and we won't do ittomorrow, but someday, sooner than you think, we'll get the weight taining ‘world back on it's feet again. You can join the revolution. Be a dinosaur. All it takes is some ‘b00d old fashioned courage. ‘Let me give you. concrete cxamplp of one way tooin the revotuton. ‘This is simple. Any of you can do this, START DOING HEAVY PARTIALS ‘Yep, that's right, Start doing heavy partials Ie you're already doing tem, keep it up 11 you uted to do heavy petals, Dut don't do them anymore, start doing them again. ‘What do I mean by “heavy paras?” 1 mean HEAVY partial ‘movemeat in the power rack: MAN MAKING MOVEMENTS like bench pres lockouts, quater squats, standing press lockous,deadits from the knees or from mid-thigh, the hand and thigh hit, any sor of rack pull from any height (e.g. snatch grip pulls from the knees), limited range curl (che firs ous inches of the movement), id= iat squats, mni-point benches, mid-point curls, bottom position to ‘position benches, bottom poston to mi-paston squats o presses sd the Hise shrug. ‘Every me you do heavy artis you strike a Mow for REAL weight tsxining.Evory heavy partial is & nal in te coffin of Iron Game Iwiooy. Every heavy pasta will make Johny Buffbody quiver in terror. Every heavy pastal is a simple, divect statement of your fntention otra like a man. ‘When T was a kid, fts of guys di heavy pantils. They were a good ining metho then and they ae a good waning method ay But for a dinosaur, heavy partials are far more than a good power and mass building systom, They are a symbol: a symbol of the inasaur’s fight against 90's tle weight training you think about i, what has happened to heavy partials sa perfect ‘example ofthe decline and fall of rational weight taining and the reasons bebind the dectne and fl Go into any typical gym anywhere inthe word, and watch what the ‘guys are doing. ‘The poe dec wil hein gzeat demand. ‘Thee will be ‘line of guys waiting to use the cable cross-over unit, Lots of guys ‘willbe hanging around the dumbbel zac, waling ther crn to pump fut quick set of lateral rises ar curs with a pir of chrome pated 10s of 15's. Plenty of guys willbe sing te cardio equipment; the The Dinosaur Files, Vol. 1, No stair machines, stationary cycles, recumbent cycles and treadmills ‘willbe the hottest tems in the gym. And through ital, sloopwalking their way from station to station, will be the guys “doing the circuit on a highly polished sot of Nauilus machines or some 90's style ‘knock-off of Nautilus machines. ‘There is one pieve of basic equipment you probably won't even see, you do see it, it won't bein use, I'm taking about the power rack ‘Why won't you see the power rack? Because miost guys don’t know what itis, or what iti for, ‘The power rack is designed specifically to alow a lifter to do heavy partials in any movement he cares to tackle. With the decline of Deavy partials, racks fell into oblivion. If you ever even see one ina modern gym, itis called a “squat cago” and used exclusively for squatting--mostly by guys who vse 135 pounds for quarter squats. ‘There are at least a dozen reasons why heavy partials have fallen into disrepute. Here they are, in no partiular onder, PARTIALS ARE HARD WORK Heavy partials require PLENTY of the one thing that 90's style weight trainers want to avoid: EFFORT! Heavy partials are HARD WORK! You can't fake your way through a set of heavy partils ‘You can't tik the bar info lining itself. You can’t go through the motions. You have to ATTACK the bar. Youhave to be aggressive. You have to get physical. ‘Heavy partials are NOT a soft and gentle movement. The soft and gentle crowd doesn't wast to have anything to do with them. Bunny bits don’t do heavy partials. Heavy panals make you huff and puff and gasp for ir. They make you sweat, They hurt. They make you sore, They make you ache. ‘They are NOT an easy exercise, And that’s one reason why the ‘modern erowd chooses to pretend that heavy partials don't exist, don't work, or aren't worth doing YOU STAND ON YOUR FEET IN THE RACK ‘The typical exercise enthusiaat in the 90's will spend omcrageous sums to buy “cross-training” shoes with “scientifically designed arch, support,” “computer-programmed ankle bracing” and “ergonomic” toe cushions for maximum comfor., stably and protection when using those dangerous, old-fashioned “free weights.” But what does be do after he buys his special shoes? He does 90% of his workout sitting on his but or lying on his back. ‘Think I'm kidding? Tm not. And [can prove it. Go to any gym, ‘anywhere in the world, and check out the action. Look at Johnny Buffbody and his beach boy buddies as they sweat their way through 1 “heavy” workout. Pay careful atenton tothe “exercises” they do. For legs, the bunny blasters will do seated calf raises, calf raises on a vertical Jeg press machine, calf raises on a horizontal leg press ‘machine, Jeg curls lying on their stomachs, leg curls lying on theit sides in @ modified ftal positon, seated leg presses on the horizontal Jeg press machine, lying leg presses on the vertical le press machine, halfa dozensets ona seated adductor/abductor machine, and a couple of high rep sets of “reverse leg kicks” performed while kneeling on the plush foam pads of a chrome-plated glute blaster. For chest, the bunnies favor seated pec deck work. lis, benches, declines, inclines and cable cross-overs. That's one seated exercise, {our lying down exercises and one exercise where you actually stand ‘on your feet. Of course, the exercise where Johnny and his buddies ‘stand on their feet is the one where they use 15 to 20 pousdls total August 1997 resistance, but hey, you gotta stat somewhere! Besides, everyone knows that WEIGH'T doesn'tmattr, What matters is how the exercise PEELS! Johnny and his buddies bomb their backs by doing seated cable rows, seated pulldowns behind the neck, seated pulldowns 10 the chest, eross bench dambbell pullovers, a seated pullover machine, @ seated rowing machine, and one arm dumbbell sowing with the non- Iiling arm and one knoe braced on a bench. Sometimes they add supine dumbbell rowing, which someone told them was a good “heavy” rmovementto thicken te lats “without exposing the lower back to say risk of injury." That's five seated exercises, one lying on your back exercise, one lying on your face exercise and one movement where you sland on one foot but brace yourself very carefully to avoid Staining your lower hack Shoulders are nex forthe massive livers. What looks good today? How about scated press behind neck, seated lateral raises, standing fateral raises, standing front raises, seated bent-over lateral raises snd seated laterals ona shoulder machine? Wel, hat's TWO exercises Where the guys stand on their fet! It's start! Ofcourse, the weights they use on these two movements would have tobe weighed three or four times before you could get a reading on the scale. ‘Anns. Biceps. Six different types of curls-two sanding, three seated and one lying down on a bench. Tviceps. Four movements All ofthem seated o lying. Forearms, Seated wrist curls and reverse wrist curls. ‘Abs. Seated crunches inthe cronch machine. Lying crunches with nab blasir. Knosling crunches using towel slached to an overhead pulley Is there something wrong with tis picture? Contrast the 90's style approach to the way men used todo it 40 or 50 years ago: power cleans, standing presses, squats, barbell beover owing, deadills, Olympic iting, heavy one ar liting, barrel liting, heavy sandbag work, the farmer's walk, shrugs and standing barbell earls, Exercises where you stood on your feet. Why don't the modern guys stand on their feet when they train? ‘The answer is simple. I's too much work. It's so much easier to sit

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