Brooks Cube Dinosaur Training. Forgotten secrets of strength and development of the body

Introduction
We all know our local Colemans, Katlyars, Jacksons and other bodybuilding models of the 21st century. In continuation to them, I propose to recall another no less interesting true-strongman, the author of the dino training Brooks Kubik

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Healthy bull, huh? Well, by the standards of syntholists like Valentino and large asteroid meteorites like Catlet, he, of course, is a snot, but by force this citizen of the UWB (United States of Pindosia) oh, how he can and can (what is it worth lifting bags and other non-hand luggage over head, or dragging thick and heavy logs over distances).

Anthropometry, alas, I have not found anywhere, however, it is understandable why. There is only his height - 175 cm and weight - 100 kg. Those who have read his "Dinosaur Training" will understand that Mr. Kubik has an extremely negative attitude towards the current bodybuilding, arguing that, they say, now too many people care about "pump up the pressure", "keep the muscle in good shape", "be in shape" and that similar. And no one cares about the so-called "functional force" at all.

I'll digress a little from the main topic. To be honest, I didn’t fucking understand - what is the functionality of raising bags of stones or barrels of shit with water over your head. If an exercise like “Farmer’s Walk” I can still understand what its essence is (lift and drag logs until you get tired), then what is the function of lifting something in place - I don’t catch up. Although, if you look from the other side - Uncle Kubik is right: the harder you work, the stronger you become, a back-proven example, in any case, I have never seen, like you, I believe. And in the end, no one canceled the bench press while standing, right?

A bit of history
So, Brooks is 38 years old. He has been pressing, dragging and lifting weights over his head for 25 years, which is indescribably proud and happy. Since the days of school, he has been wrestling and has won many awards, diplomas and medals, including taking third place in the state of Ohio in Greco-Roman wrestling.
Now our protagonist works in a fairly large law firm, but he does not seem to have stopped reaping bags.

Brooks Kubik writes (taken from Dinosaur Training) that:
1. Competed in two different federations, in one of which he became the US champion three times in a row
a. Set three US records
b. A few more records in other competitions in the 90 and 100 kg categories.
2. In another federation, he:
a. Three times U.S. Bench Press Champion
b. Set at least six US records
c. Set three world records for lifting bags in the 100 kg category

In addition, he claims that in his fourth decade he shook 185 kg without these proteins and omnadrens of yours. Brooks Kubik is a strong man, not a builder, and we must give him his due - he speaks.
It is likely that he is not a pizdit, because a bunch of videos were found on youtube, where Kubik is engaged bags, logs, barrels and anvils favorite thing. Here are some of them:

A moment of objectivity
In fact, lifting the same barrel of water is not fucking easy. Who knows physics well, water naturally twists the barrel out of your hands when you try to lift it, which, as it were, tells us - come on, try to squeeze me out, you fool. Yes and by by and large, The cube often emphasizes the grip, they say, use thick necks and you will be happy. People who have had experience are unlikely to say that the grip does not swing from this. As a result: there is a fierce, mad and strong fap grip - that means there are more weights, and as a result - more PROFIT. Maybe there is another logic here, who knows.

In general, a person backs up his book with deeds, the videos confirm this. There is very little information about him, but the person deserves attention.
What do you think?

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

For some reason, we've lost track of the Iron Game in our pursuit of greater muscle size and strength. We float through the air, aimlessly, like balloons, picked up and carried away by any shifting gust of wind or "new" training system, constantly changing direction, constantly moving somewhere and never ending up anywhere. The author, on the other hand, grabs us by the legs, pulls us back to the ground, whips us in the face like an icy shower, and offers us a fresh look at the forgotten proven methods for developing massive, brutal strength. He does not claim to be an "inventor". No, he only invites us to rediscover and recover from oblivion training methods masters of the past, our ancestors in methodical, progressive weight training.

Instructive, inspiring, practical, this guide is destined to become a classic strength training book and a place of honor in every serious athlete's library.

If you are as serious as I am, you will order two copies. One for my strength training library, and the other for constant use as a source of motivation, to full reading to the holes!

Preface to the first edition

This preface has three purposes. First, I want to introduce myself to you and tell you a little about what, in fact, gave me the right to write this book. Please don't take this as an empty brag, but I just want to offer proof that I am not just another member of the despicable and miserable race of armchair theorists who have become a real scourge for the world of strength training and, moreover, breed like larvae on which they and similar. (You will hear more about armchair "experts" later in this book.) Secondly, I want to tell you why I wrote this book. Thirdly, I want to say a big thank you to some people and thank them for making this book possible.

I am 38 years old. I have been training with iron for over 25 years. I LOVE strength training and all the best in him and always loved. I have studied the art of strength training for almost my entire life. By the way, a small digression: 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 based on supposedly "scientific" principles of training, then don't hesitate to hit him hard and run away from such a person.

My height is 175 cm, weight is 102 kg. I wrestled at school and won many competitions and awards. I lived in Illinois and Ohio when I competed in wrestling. Placed third in the Ohio State Academic Wrestling Championship and became the Illinois State Greco-Roman Wrestling Champion. Heavy weight training helped me on the wrestling mat. I would have been a much better wrestler if I knew then everything that I know now. The information in this book is of great value to wrestlers, 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 "pump" poseurs of those who like to spin in front of the mirror, then this book is not for you.

After high school, I went to college, then enrolled in law school. I currently work as a lawyer in a large, by the standards of the Midwest, law firm. I am just like most of the guys who will read this book: someone who is seriously into strength training, but does not make a living from it. Between the ages of 33-36, I competed in the so-called "natural" powerlifting and bench press competitions. I competed in two different federations. In one, I was a three-time US bench press champion, set three US bench press records, and several other national level records in the 90 and 100 kg categories. I have also won many national and regional titles and set many national and state records. In another federation, I was a two-time U.S. bench press champion, set at least six U.S. and national level records, and set three world records in the 100kg category. My best official result- this 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 served as a judge in several powerlifting and bench press competitions and, once, even took an honorable second place in the competition for the "best male judge of the year."

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

Although I don't compete in powerlifting or bench press 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 do not want to bore you now with the repetition of these figures. Suffice it to say that your author really trains, really lifts heavy weights regularly, wrote many articles about various aspects of strength training and is NOT an armchair theorist, showed on the platform that his ideas work, and proved - in fact high level"natural" competitions - what he has, what to show, even in the fight against the best lifters in the world. Your author is not a "skin and bones", not a hired scribbler who has no idea about training, and, rest assured, not just another empty-handed scientist with no practical experience in training.

WHY I WROTE THIS BOOK

I wrote this book because I love strength training. I wrote this book because I hate what 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 such book in which one could read it. Most training books are written for bodybuilders or pseudo-bodybuilders, not for men who are interested in developing absolute, raw power and tremendous functional strength. This book is an attempt to even the score in that regard.

In addition, this book is an attempt to make strength training fun again. One after another, books on strength training come out - but they cannot be distinguished from each other, because they present the same boring ideas. The Iron Game has been inundated with self-styled experts who really have nothing to offer when it comes to true strength training. Many of the most valuable aspects of strength training have been literally lost - buried in the sands of time, forgotten, neglected, not used. Interestingly, these lost secrets are exactly what makes strength training enjoyable. Things that turn it from just an activity into an adventure. This book will spice up your training. You can think of this strength training book as a kind of KAMA SUTRA.

There are many different techniques that teach us to be physically strong. Among all, it is undoubtedly worth paying attention to the system by which he trains himself and offers the reader Brooks Kubik. She got the amazing title: 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 began 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), later - in Ohio. Competing in academic wrestling, Brooks placed third at the Ohio State Championship level. In Illinois, he became the champion in Greco-Roman wrestling. And even then the guy began to train hard with weights.

School, college, law school... As an adult, Brooks works as a lawyer for a large company. But he does not stop practicing according to his methodology even now.

When he was 33 years old, he began to compete in "natural" athletes in powerlifting, as well as bench press. This continued until the age of 36.

Brooks Kubik competed in two federations, where he reached good results. In one federation, the natural lifter of our time became the US Bench Press Champion three times, setting 3 US records in weight categories 90 and 100 kg. In these competitions, he received many titles of national and regional degree.

In the second federation, Brooks was a two-time U.S. bench press champion. He has been credited with six or more U.S. national records. Brooks Kubik set 3 world records competing in the 100 kg category. Strongman showed best result in the bench press at his 5th US Championships, squeezing a barbell weighing 185 kg from the chest.

Brooks Kubik has another award. In one federation in powerlifting competitions, he happened to work as a judge. In the competition for the title of "Best Male Judge of the Year" Brooks once took second place.

Book writing

Having competed in five championships, Brooks Kubik took up writing, thanks to which many useful publications have appeared: “T rendering of dinosaurs. Forgotten secrets of the development of strength ", "Grey hair and black iron" and etc.

Even despite the fact that 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.

Now he is about 60 years old. Here is his page social network Facebook. Almost all his life he trains with iron. His whole life is 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 maintains his own website.

Brooks Kubik currently lives with his wife, Trudy, in Louisville, Kentucky. They both support each other in a sporty lifestyle.

Mark on history

In 1996, his book Dinosaur Training. Forgotten secrets of strength development. It tells you how to practically become stronger and build functional muscles, how to build your workout with heavy weights and achieve 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 renaissance of dinosaurs.

Here are some domestic followers of Kubik:

Alexey Refrigerator « Hammer Omen»

Mikhail Solyanik"Dinotraining"

Victor Blud « old school strongmen»

« Legacy of iron» talks about bodybuilding champions and weightlifting 30-40s of the XX century. This book honors 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 contains a six-week period of the history of strength training, from the Junior Nationals in 1940 to the Senior Nationals and Mr. America in the same 1940.

In December 2009, another amazing book saw the light of day and became another bestseller: “ Gray hair and black iron: the secrets of successful strength training for older lifters».

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

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

Basic Principles of Dinosaur Training

Why is it talking about dinosaurs?

The fact is that in describing the methods by which Brooks Kubik and his followers train, a friend of Brooks once used a comparison of them with dinosaurs. Because the technique is very similar to the old training programs late XIX - early XX centuries. There are no fashionable hobbies in fitness and special nutrition, there are no brilliant simulators and “effective” food additives. The whole technique is so primitive, as in the era of dinosaurs. Hence the name.

Now about what she is.

Dinosaur Training System exercise, whole and united. It is built on 12 core principles that are uniquely linked to each other by the dino workout system.

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 personal trainer If you do not have determination and perseverance, it is very difficult to deal with. At the same time, you can train anywhere, even outdoors, and lift as little as a heavy barrel or one or two heavy sandbags and make amazing progress if you train hard.

By hard work, dinosaurs understand work 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 at all what kind of exercises they will be: squats, lifting a barrel of water, squeezing a sandbag or deadlifts. All work must be very hard.

Principle 2: BASIC EXERCISES

Here we are talking about exercises that have passed the test of time and result, they are also “multi-joint”, that is, they work with large groups muscles. These are bench presses, pull-ups and push-ups, deadlift, squats, chest cleans.

In addition to the basic ones, there are “isolation” exercises aimed at working one joint or separate group muscles. But they are not in the training of dinosaurs precisely because of their non-functionality. Why waste time on individual muscles when you can load 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, it is only possible to train hard in training with basic exercises.

Principle 3: REDUCED WORKOUTS

Reduced program training, short and infrequent sessions, is the third principle approach in the dinosaur training system.

Under the reduced program, Brooks Kubik means a small number of approaches in the exercise: 8 - 20 approaches, taking into account warm-ups. At the same time, Brooks conducts training 2-3 times a week, depending on the workload of other areas of his life.

It is not necessary to perform the same exercises in two workouts in a row, but there is no certain sequence either. There are about 10 basic exercises that dinosaurs try to do at least once every 10-12 days. Grip exercises are included in any workout as desired.

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

Principle 4: HEAVY WEIGHTS

When talking about heavy weight, Brooks Kubik means the weight with which to perform a certain amount of repetitions will be hard on the condition that will be respected good technique. And, of course, the severity of the weight is selected exclusively individually. And depending on the progress, this weight should constantly increase and be sure to be heavy.

Don't underestimate yourself! With the right hard training, you can achieve progress that you could not even imagine.

Principle 5: GRADUAL INCREASING LOAD

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

Increasing the weight on the bar should be the challenge of every workout and the chance to improve on the previous one.

Principle 6: THE RIGHT SET AND REP SCHEME

Each athlete should have their own correct scheme of approaches and repetitions. These can be low rep multisets, or heavy singles, or even the only set but carried out to failure.

Therefore, it is up to you to determine what is right for you. Only in this case you will be able to direct your efforts to get the best result.

Principle 7: RODS WITH A THICK NECK

The seventh principle of dinosaur training is to use the upper body throughout the workout, as well as the grip of a consistently thick bar. 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 have been training before, and therefore provide even better and faster results.

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

Principle 8: GRIP WORK

The fulfillment of the eighth principle provides the necessary condition for the development of functional strength. The strongmen of the past regularly included grip work in their programs. Right now, 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 in such work and train very intensively in order to achieve incredible hand and finger strength.

Principle 9: HEAVY, UNCOMFORTABLE OBJECTS

Barbells are not the only training tool in dinosaur training. Dinosaurs practice and develop their strength on heavy and inconvenient objects for work, which allow them to give such a muscular load that even a thick neck will not give.

And again, this principle is taken from the experience of ancient athletes who did not have the opportunity to find barbells or dumbbells, but who did not stop. Bags filled with sand or cereals, barrels and flasks, anvils, logs, even stones - these are 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: WORK IN A POWER RACK

Regular use of the power rack in training is the tenth critical element of dinosaur training. They use this principle not only in squats and bench presses. The life of dinosaurs takes place in a power frame. They need it to train fully and as efficiently as possible, along with a good amount of barbells and pancakes.

There are two most popular ways to use a power rack:

• doing exercises from 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 lower position, each movement starts from the lowest point of the motor amplitude. Under such conditions, in the bench press, the athlete crawls under the neck, which just touches his chest. Performing a squat, for the starting position, you have to sit down under the bar. Such execution leads to additional difficulties and, accordingly, even harder work.

By concentrating on bench or standing presses, squats or deadlifts, dinosaurs do lockouts, thus increasing tendon and joint strength. As a result, there is a "transfer effect", which helps the strongman to overcome heavier loads in normal exercises in full amplitude.

This approach allows you to strengthen joints and tendons, build strength from the inside and take the heaviest weights with relatively small muscle sizes that they are proud of. modern champions. 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.

Principle 12: PSYCHOLOGICAL RESILIENCE

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

Being engaged in 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 stability: 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:

• sit-ups
• deadlifts
• bench press using a power rack
• taking on the chest
• weightlifting traction
• standing presses
• jerks
• jerks
• push presses
• shrugs
• neck work
• curls for biceps
• body lifts, legs
• slopes

Dinosaurs also develop forearms, grip, and wrists.

Dinosaurs develop all-round and complete strength and power special exercises using barrels and logs, heavy bags, anvils, etc. These are also basic exercises, even though they are unconventional, as they work out all muscle groups.

In a general sense: dinosaurs stick to the basics.

How muscles grow

The essence of the whole mass theory of how our muscles grow after all is only as follows. If you regularly force the muscles to work and perform certain difficult exercises with increasing difficulty, this will lead to the fact that the muscles will begin to “break apart”. And with the subsequent rest after training for 1 - 2 days and good nutrition, the muscles get the opportunity to increase and become stronger and stronger.

The fibers that make up the muscles differ in their composition for everyone. But always this composition of fibers remains constant for everyone throughout life. The desire to increase muscle is reduced to an increase in the thickness of the composite muscle fibers. This requires working out the muscles, using enough heavy weight, with which the last repetition in any exercise would be almost unrealistic.

With such hard work, the muscles receive an alarm signal that encourages them to grow and become stronger to cope with the increasing load. Such “destruction” – “restoration” builds a strong muscular body. Moreover, the stake here is not on an exhausting number of repetitions (training volume), but on the most heavy weight (training intensity).

"Pumping" (pumping) exercises

You have probably come across literature that vividly describes exercises that allow you to "pump" the muscles with blood by frequently performing bicep curls or triceps extension exercises and, thereby, increase their size. There is a very misconception that arm strength is dictated by the amount of blood temporarily forced into the arms during exercise.

This "pumping" is also called "pump" (PUMP). This term refers to the unnatural state of a significant increase in the muscle due to the rush 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 question of any even apparent strength here. Therefore, the sight is no longer surprising when a seemingly huge man cannot perform some strength exercises even without extra weight. This is because such a training system does not give the necessary load to the muscles.

Basic Dinosaur Training Exercises

There are many programs strength training not to mention the endless amount of exercise. But we can definitely say for sure that you should not waste time trying them all. It is enough to stop the number of programs you have chosen to a few basic movements.

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

1) there are only 20-30 effective exercises;

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

3) the number of mediocre, dangerous or absolutely 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 that 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 for the development of dinosaur legs. All other exercises and brilliant simulators dinosaur training considers an unnecessary and useless waste of time.

DINOSAUR CHEST

Bypassing all the attacks on the chest with endless exercises, wiring on the bench, without performing crossovers on the blocks and without reducing their arms in the simulator, the dinosaurs are engaged in heavy presses. Performing them, they start from the bottom, while the bar is on the frame and touches the chest. In addition, dinosaurs use a thick neck. And this is the only thing that may be needed for the development of the chest, as it works out the entire torso.

Some dinosaurs include in training with own weight push-ups on bars with extra weight. For others, it 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 presses in standing positions and sitting using barbells and dumbbells. Some manage to use a thick neck. 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 bending of the arms holding the barbell, dinosaurs work on the biceps. For upper body exercises, dinosaur training proponents take thick necks. With 4-5 singles per week, it is possible to build a hand with 45 centimeters of strong, real, functional, powerful muscles. One constant condition is to work hard.

DINOSAUR BACK

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

Developing the back, the dinosaur performs barbell pulls, snatches, and chest lifts. Regular deadlifts are good for the back, as well as on straight legs. Dinosaurs do not forget about lifting barrels, bags and other inconvenient items.

TOTAL

Once again, we 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 performed 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 4-5 singles of any weight gain exercise is enough.

Isolating exercises, which are so popular now, will not add any muscles or strength to you. Therefore, there is no need to perform them.

Here they are, the essence and foundations of the revolutionary training of dinosaurs, applied and successfully promoted by Brooks Kubik, natural athlete our time. As with any training system, there are those who agree with it and those who do not. 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 to achieve a strong, powerful and functional body.

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

In a world populated by sofa theorists, Brooks is unique. He not only writes training literature, but he also trains on it. And he trains hard. Very hard.

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

Consider the official achievements:

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

2. Multiple State and Regional Eventing Champion, Tested for Steroids (at 89.8kg)

3. 5x U.S. Bench Press Champion, steroid tested (30 to 39 age group, 89.8kg and 99.8kg)

4. Set more than a dozen World and US Bench Press records, steroid-tested competitions (30 to 39 age group, 89.8kg and 99.8kg)

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

In The Lost Art of Dumbbell Training, Brooks pulls a 151 lb (68.5 kg) dumbbell off the floor with one hand, performs a one-handed clean and jerk with a 151 lb (68.5 kg) dumbbell (all the time with only 1 arm), performed a 121 lb (54.8 kg) 2 dumbbell clean and jerk, and performed many other incredible lifts.

In the movie "Power Rack Workout" Brooks added a video showing his World Record Bench Press (in competition) and how he trained to do this lift, and doing chest drops with weights approaching 440 lbs (199.6 kg) .

In the same DVD, Brooks presses a 302 lb (137 kg) barbell in an overhead schwung. 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 Dinosaurs. Today, nearly 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 2 novels written about the Iron Game: Legacy of Iron, which describes the development of weightlifting in the US in 1939, and Clouds of War, which continues the story in 1940. Both books received huge numbers good reviews, including support from weightlifting champions Tommy Kono and Ike Berger, author of Over-40 Mr. America and Iron Game, Clarence Bass, US weightlifting coach and author of Milo, Jim Schmidt, Dr. Ken Leistner, Masters Weightlifting Champion, Arnold Pope, Denis Renault (editor and publisher of the Olympic Lifting Newsletter), and Artie Dreshler, author of The Weightlifting Encyclopedia.

In December 2009, Brooks published "Gray Hair and Black Iron: Successful Strength Training fo Older Lifters" - another book that became an overnight success and received many positive and enthusiastic reviews. testimonials from athletes around the world.

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

Today, at the age of 52, Brooks is training harder than ever and working with more iron in his "basics are best" dino-style garage gym.

Brooks lives in Louisville (Louisville), Kentucky (Kentucky), with his beautiful wife, Trudy. She is a physical therapist assistant and massage therapist, she trains regularly, promotes a quiet sustainable life, maintains Brooks' strength, healthy super nutrition, an all natural diet, and helps him in his Dinosaur endeavors.

The content of the article:

Brooks Kubik devoted a whole book to the old methods of training, called Dinosaur Age Training. In it, he gives as an example various power tricks that were performed by athletes of the past. For example, Herman Gerner performed deadlift 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 "Dinosaur Age Training".

Dinosaur Exercises

Perhaps one of the athletes noticed that a fairly large number of effective exercises are no longer used, or even completely forgotten. However, on the example of Hermann Gerner, one can judge that they were very effective. For example, now bodybuilders rarely use the kettlebell, presses and lifts with one hand. At the same time, 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. And think of a snatch, a heavy clean, or a deadlift with a delay.

But earlier deadlift on straight legs was 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

Information from this section will be very useful to everyone who wants to become the owner strong hands. It should be said right away that in order to achieve this task, you will have to do more serious training than the one that most athletes are used to. If you adhere to the principles that will be described below, then after three months you yourself will see the result. You should train three times during the week. Many may argue that they are now using a similar training schedule, but you will have a very hard time. So, the technique of Brooks Kubik - "Training" era "dinosaurs."

Workout #1

The training session should begin with aerobic exercise. To do this, you can use a jump rope, exercise bike or treadmill. Also, a couple of warm-up approaches in a snatch or lifting the bar to the chest will not be superfluous. The body should not be heavily loaded, it is important that the heart and lungs work, and blood flow improves.

The main workout starts with 6 sets of 5 repetitions of squats. First, there are warm-up approaches, three of them will be enough, with a gradual increase in load. After that, also three approaches with a working weight. Do not be upset if you do not succeed in performing 5 repetitions in each approach, the main thing is that they total was 12 for all approaches. When you can do five repetitions in each of the approaches, then increase the working weight by a few kilograms.

The next exercise is the bench press. The exercise is also performed according to the 6x5 scheme.

Then move on to weighted pull-ups or pull-downs on the block. When pulling up, your grip should be comfortable to lift the maximum weight.

All of the above is modern training methodology, and now begins what Brooks Kubik writes about in Dinosaur Age Training. This part of the lesson begins with pumping the triceps in classical style, namely, with a bench press in the prone position narrow grip. You will need a three-inch bar to complete this exercise. This is due to the fact that it is much harder to perform the exercise.

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

Then move on to dinosaur curls. This will require an old bag and sand in two or three bags of 25 kilograms each. It should be remembered. That the use of sand when performing bending of the arms very heavily loads all the muscles. Of course, you can use the neck and fix the bag on it. But lifting a bag of sand is much more difficult.

Workout #2

Again, it all starts with a warm-up lasting five minutes or a maximum of ten. The first exercise - a bench press in the prone position with a narrow grip, is fully consistent with the first workout. The only change is in the number of repetitions, which should now be one per set. The working weight should be constantly increased and the sixth approach should be the most difficult.

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 chest press in a standing position. As sports equipment a barbell or sandbags are used. In the first approach, you should choose the working weight that will allow you to perform 8 to 10 repetitions. In all subsequent approaches, leave the weight unchanged, but at the same time, you must do at least five repetitions for each approach.

The next exercise will be bending the arms with sandbags. You can also use a barbell, but it will no longer be quite according to the “dinosaurs” method. For the first set, choose the weight that will allow you to perform 8 to 10 repetitions. Don't forget to rest before each next set. Two or a maximum of three minutes will be enough for this.

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