I was reading through some old issues of Brooks Kubik’s Dinosaur Files the other day, specifically issue #60.
The “files” ran for about five years during the late 1990s to the early turn of the century. It was a no non-sense newsletter that only spoke of hardcore, in-your-face training truths.
In it there was a piece that Brooks wrote called 100 Dinosaur Training Tips. It was a list of training information that Brooks didn’t want to see forgotten.
Don’t worry Brooks, with dinosaurs such as myself still roaming the earth, you won’t have to worry about that.
Nonetheless, all the points are great and I would like to share a few of them with you. Additional commenting will be provided to you by this gracious host. My comments will be in italics below Brooks’ quotes.
First on the list, and the one I feel is perhaps the most pertinent and sets the stage nicely for the remainder of the list, reads –
“Do heavy partials for maximum strength and power.”
By now, all who have read my blog know my stance on heavy partial lifting. They are imperative. Benefits of partials are increased tendon and ligament strength, transferable strength to full-range lifts, muscular/systemic overload, increased bone density, increased torso strength, increased confidence, and, lastly, they will allow you to walk through cement walls head first.
“Don’t forget your back – especially your low back.”
Another gem! Simply put – a man, or woman, is only as strong as his/her back, period. If a man’s/woman’s back is NOT iron-clad, then his/her full potential can NOT be exerted. Yes, it is that important. Strengthen your back, especially your lower back, and you WILL be rewarded with stronger lifts.
“Greg Pickett said it best. The most important thing to do is to shut up and train.”
Get off the internet. This includes your favorite websites, forums, and even this blog. Wait a minute! Please finish reading this article first, and then get off!
Set your goals – then go reach them! You’re only going to get stronger and bigger by doing, not by reading about it.
“The barbell bent-over row is an excellent, and all too often neglected, exercise.”
I like performing what some like to call dead-weight rows. (Pendlay rows, dead-stop rows, and deloaded rows, in my opinion, also, somewhat, fit this category. We’ll leave the semantics out for another day.) Either from the floor or from various heights to about knee level- begin every repetition from a dead stop position. What I like most about performing rows in this manner is (1) the temporary rest it allows the lower back between each repetition and (2) the concentration which can be devoted to the trunk stabilizers such as the abs, glutes, low back, and hamstrings (again, before commencement of every rep).
“The farmer’s walk is one of the most productive of all exercises.”
Alleluia, amen, shama lama ding dong!
Benefits include:
- Increased anaerobic capacity
- Increased muscular endurance and strength
- Increased trap, upper back strength and size
- Increased grip strength
- Increased hip, knee, and ankle stability
- Vigorously works legs and core
“Serious strength training is far simpler than the “experts” would lead you to believe.”
So true! Many “experts” have only added confusion and disillusion to a fairly easy endeavor. Adam T. Glass, who does not just talk the talk, but walks the walk, had this to say about attaining strength-
“Really simple stuff. Don’t listen to anyone once you start. Stick to one plan and drive it out. Stop reading magazines and internet training sites. The “Best” plan in the world is the one you’re not using. Funny how that works huh?”
Hmm… where have you heard that before?
“There is no one program that will work “best” for everyone. One of the secrets of successful training is to learn what works for YOU! Once you have figured out what works best for YOU, stick to it. Too many lifters bounce from program to program simply because they read an article and decide to try something different just because it might work better than what they are doing. It usually doesn’t. If what you are doing is giving good results, stick with it. When the results slow down, then you might consider a change of pace. But never change your schedule simply for the sake of change.”
“One hand dead-lifts are a terrific exercise for the entire body. They work the grip especially hard.”
Nowadays, like many of the lifts performed in the past, the one hand deadlift is scoffed at as being an “archaic” movement. Many exercises that our strongman forefathers practiced have been “eliminated” and today we are left with just a handful of them. Do not be deceived into thinking that just because a certain exercise is not performed regularly today and that it may look a bit odd in performing them that they are not worth doing. I beg to differ. By performing what may seem like “circus acts,” these exercises will develop the body in a way that today’s popular exercises can’t do.
“For real results, use barbells, dumbbells and heavy awkward objects.”
Also, and this is perhaps a bit off subject, on your off days don’t be afraid to perform, if you want and have the energy to do so, bodyweight exercises and/or machines for higher reps and lighter weight. Core musculature, restorative modalities, and weak point training can be utilized on “easy” training days.
“For advanced men, heavy singles are one of the most productive methods of training.”
Contrary to modern wisdom, lifting many singles near maximum load WILL make you bigger and stronger period!
“Don’t train “body parts.” Train the entire body.”
If your goal is strength, then you must absolutely think about training movements not “body parts.” Think form follows function. What this means, according to Wikipedia, and can be applied to weight training as well, is that the shape of a building or object (muscle(s) should be primarily based upon its intended function or purpose.
“The bench press gradually wears down the rotator cuffs and causes shoulder problems for most lifters. (This happened to me at about age 38 or so. I finally stopped benching all together as a result.) The standing press is a much better strength and power builder, and MUCH safer. Many readers have reported that long term shoulder problems improved enormously after they stopped doing benches and began to focus on overhead lifting.”
I agree with Brooks here. I am of the opinion that the wide grip bench press, specifically, will wreck the shoulders. I happened to be one of those who suffered from shoulder problems because my grip on the bench press was too wide. However, to “resolve” the problem, I brought in my grip considerably; roughly shoulder width apart. I basically use the same hand spacing as the mighty Konstantinovs.
Listen to what he had to say about benching with a close grip:
“Close grip for me is optimal before when I bench with wide grip I had many problems with my chest and shoulders, but with close grip it’s much more comfortable for me.”
“The one hand barbell snatch is a terrific all-around muscle builder. It’s fun, too.”
“For REAL strength, build the tendons and ligaments as well as the muscles.”
“One of the primary benefits of heavy one hand overhead exercises is the effect that they have on the muscles of the sides, the lower back and middle of the body: what some refer to as “the core” muscles or “the stabilizers.”
“The most productive training programs are usually the simplest programs, using the most basic equipment.”
I believe I can honestly say that the strongest men of the past and present used nothing more than barbells, dumbbells, and some type of apparatus (i.e. power rack) to suspend their weights. High tech, state-of-the- art equipment is seldom, if at all, needed to build super human strength.
“Goal setting is critical to your training success.”
As I have always said, set your goals and then find ways to achieving them.
“Train the muscles of the waist to be strong and powerful. Aim to BUILD the muscles of the waist. A tiny waist is a sign of weakness, NOT the sign of a strongman. (This is NOT to say you should allow yourself to get fat.)”
I will leave the last words to Brooks. His “last” quote needs no explanation.
Thanks for reading!
PRESSING to STRONGMAN 