Strength training has evolved a lot over the years, with new methods and strategies coming into the fitness world every day. But some believe that the old ways are still the best, especially when it comes to building raw, functional strength. One of the most powerful books that highlight this philosophy is Dinosaur Training by Brooks Kubik.
In this article, we will take a deep dive into Dinosaur Training by Brooks Kubik, exploring its unique approach to strength building, what makes it different from modern methods, and why it’s still a popular choice for those who want to develop serious power and toughness.
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What is Dinosaur Training?
Dinosaur Training is not your typical workout routine. Created by Brooks Kubik, this training philosophy focuses on building serious strength through heavy, old-school lifting techniques. The idea is to focus on basic, heavy lifts that work multiple muscle groups at once.
Key principles of Dinosaur Training:
- Heavy compound lifts: Exercises like squats, deadlifts, and overhead presses form the foundation.
- Minimalist approach: No fancy machines or complicated exercises are required.
- Mental toughness: It’s about pushing yourself to your limits, both physically and mentally.
- Grip strength: A strong grip is emphasized as it is the cornerstone of functional strength.
- Strength over aesthetics: Unlike bodybuilding, the goal is not to look big, but to be powerful.
Why is Dinosaur Training different?
Most modern fitness routines focus on appearance — building big muscles or getting lean. But Dinosaur Training goes beyond that. It’s about developing real-world strength that’s useful for any physical task. Kubik’s methods include unconventional lifts and heavy-duty training sessions that challenge your entire body and mind.
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The History Behind Dinosaur Training
Dinosaur Training was born out of Brooks Kubik’s frustration with the direction mainstream fitness was taking. He noticed that people were more interested in building size rather than strength, and were neglecting the core elements of real power.
Kubik was inspired by the old-time strongmen — men like Eugene Sandow and George Hackenschmidt — who were known for their incredible feats of strength. These strongmen didn’t rely on machines or high-tech gyms. Instead, they used basic equipment and focused on raw, brute strength.
Brooks Kubik wanted to bring back these principles and teach people how to develop that same kind of raw power. In his book, Dinosaur Training: Lost Secrets of Strength and Development, he outlines these methods and how anyone can apply them to build serious strength.
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The Core Exercises of Dinosaur Training
Dinosaur Training is centered around a few core exercises that Kubik believes are the foundation of true strength. Let’s take a look at these lifts:
The Big 3:
- Squats:
- Squats are the king of all exercises, working the entire lower body and core.
- Aim for heavy weights and low reps to build maximum strength.
- Focus on perfecting your form to avoid injury.
- Deadlifts:
- The deadlift targets your back, legs, and core, making it a perfect full-body lift.
- Perform with heavy weights, aiming for 1-5 reps.
- Kubik encourages thick-bar deadlifts to build grip strength.
- Overhead Press:
- This exercise builds shoulder, tricep, and core strength.
- Perform strict overhead presses without relying on momentum.
Unconventional Exercises:
- Thick Bar Training:
- Using thick bars challenges your grip and forearm strength.
- It’s a simple but effective way to increase your overall lifting capacity.
- Odd Object Lifts:
- Lifting heavy, awkward objects like sandbags or barrels builds functional strength.
- These exercises replicate real-world lifting and challenge your muscles in unique ways.
- Partial Lifts:
- Partial lifts like rack pulls or pin presses allow you to handle more weight.
- This builds tendon and ligament strength, which is crucial for overall power.
Kubik’s focus on these heavy, compound lifts is what sets Dinosaur Training apart. The goal is to develop strength that can be applied outside the gym — strength that helps you perform physical tasks and overcome any challenge.
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The Mental Side of Dinosaur Training
One of the most unique aspects of Dinosaur Training by Brooks Kubik is the emphasis on mental toughness. Kubik believes that strength is not just about lifting heavy weights but also about developing a strong mind.
How to build mental toughness:
- Set challenging goals: Push yourself to lift heavier and perform better every week.
- Embrace discomfort: Real strength is built when you push through physical and mental barriers.
- Focus on perseverance: Stick with the routine, even when it gets tough.
- Visualize success: Picture yourself achieving your goals to boost motivation.
Kubik encourages lifters to view training as a battle — one that’s won not just through physical power, but also through grit and determination. He often says that the strongest muscle in your body is your mind, and you must train it just as hard as you train your body.
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Nutrition for Dinosaur Training
Just like any other form of strength training, Dinosaur Training requires the right fuel to see results. Kubik emphasizes the importance of eating enough to support your training, but he doesn’t focus on strict diets or meal plans.
Key nutrition principles for Dinosaur Training:
- Eat plenty of protein:
- Protein is essential for muscle repair and growth.
- Aim for lean sources like chicken, beef, eggs, and fish.
- Include complex carbohydrates:
- Carbs provide the energy needed for intense workouts.
- Opt for whole grains, sweet potatoes, and legumes.
- Incorporate healthy fats:
- Fats from sources like avocados, nuts, and olive oil support overall health.
- Stay hydrated:
- Drink plenty of water to keep your muscles functioning optimally.
- Hydration is crucial, especially when lifting heavy weights.
Unlike bodybuilding diets that focus on aesthetics, Dinosaur Training nutrition is all about fueling your body for performance and recovery. The goal is to eat enough to maintain your energy levels and support muscle growth without worrying too much about calorie counting.
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Who Should Try Dinosaur Training?
Dinosaur Training is not for everyone. It’s an intense, demanding program that requires serious dedication and a willingness to push beyond your limits. But if you’re looking to build real-world strength and toughness, this approach might be for you.
Is Dinosaur Training right for you?
- You want to build serious strength without focusing on aesthetics.
- You prefer minimalist training with just a barbell and weights.
- You’re willing to push yourself both physically and mentally.
- You want to challenge your grip strength and overall lifting ability.
For those who are up for the challenge, Dinosaur Training by Brooks Kubik offers a unique and effective way to build strength and power that you won’t find in most modern programs.
Conclusion
In today’s fitness world, it’s easy to get caught up in aesthetics and forget the true purpose of strength training. But with Dinosaur Training by Brooks Kubik, you’re reminded that real strength goes beyond looks. It’s about raw power, mental toughness, and developing the kind of strength that’s useful in everyday life.
Whether you’re a seasoned lifter looking to break through a plateau or a beginner seeking to build a solid foundation of strength, Dinosaur Training provides a blueprint for achieving serious results. Remember, it’s not just about lifting heavy weights — it’s about pushing your limits, both mentally and physically.
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Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which is why consulting your physician would be recommended.
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