There are many misconceptions in fitness about strength training, especially when it comes to the methods that build raw, functional strength. Brooks Kubik’s Dinosaur Training challenges the modern fitness norms and proves that brute strength isn’t always about appearance or even conventional methods.
In 2024, as more fitness enthusiasts seek genuine strength over aesthetics, Kubik's Dinosaur Training stands out as a prime example of how raw power can be achieved through traditional, heavy-lifting exercises. In this guide, we explore Kubik’s approach to cultivating incredible strength and how to harness it using his old-school principles.
Dinosaur Training – A Complete Guide
Dinosaur Training is characterized by its focus on building strength through heavy compound lifts, a minimalist approach, and unconventional exercises. It’s not about looking big or muscular but developing raw, functional strength. People who adopt Dinosaur Training often have lean, defined muscles, a powerful core, and grip strength that far exceeds what you'd expect from their frame.
This is a method suited for athletes, powerlifters, and anyone serious about increasing their raw power and functionality. It's the kind of strength you'd see in old-school strongmen, athletes who thrived on their ability to perform extraordinary feats of strength, without relying on modern machines or programs. Kubik's approach goes beyond bodybuilding – it’s about raw, functional power, grit, and perseverance.
Key Characteristics of Dinosaur Training:
- Heavy Compound Lifts: Focuses on exercises like squats, deadlifts, and presses to build full-body strength.
- Minimalist Equipment: Requires just a barbell, some weights, and a heavy object or two to lift.
- Mental Toughness: Encourages pushing through limits and cultivating a strong mindset.
- Grip Strength: Builds functional grip strength using unorthodox methods like thick bar lifts, sandbags, and odd objects.
- Strength Over Aesthetics: Prioritizes power and performance rather than muscle definition or size.
How To Build Dinosaur Strength?
Building Dinosaur Strength is about developing the kind of functional power that translates into real-world feats, whether it’s lifting heavy objects or improving your overall athletic performance. The focus isn’t on gaining bulk but rather on being strong, durable, and resilient.
Training Methods for Dinosaur Strength
Kubik outlines a very specific set of exercises and training principles that work best for those seeking genuine, raw strength.
- Heavy Compound Lifts
Compound lifts like deadlifts, squats, and overhead presses form the foundation of Dinosaur Training. These multi-joint exercises engage numerous muscles at once, helping you develop whole-body power. Kubik emphasizes heavy weights with low repetitions to ensure maximum strength gains without unnecessary bulk.
- Unconventional Lifts
Kubik introduces exercises that most people won’t find in modern gyms, like lifting sandbags, barrels, or odd objects that challenge your grip and overall strength. These lifts mimic real-life tasks and develop functional strength that’s practical and applicable outside the gym.
- Thick Bar Training
Thick bar training involves using barbells and dumbbells with a wider diameter, which makes lifts significantly harder. This helps build unparalleled grip strength, one of the core components of Dinosaur Training. Grip training also strengthens your forearms and improves your overall lifting ability.
- Low Reps with Maximum Intensity
Kubik advocates for low reps (1-5) per set, with very heavy weights. The idea is to train at near maximum capacity to stimulate both strength and mental toughness. This high-intensity approach builds raw power and endurance in the long term.
- Focus on Mental Toughness
In Dinosaur Training, mental toughness is just as important as physical strength. Kubik’s philosophy is that you must be willing to push yourself to the limit, breaking through psychological barriers in the process. This mindset allows you to consistently perform at your peak and lift beyond what you thought possible.
Nutrition for Dinosaur Strength
While Dinosaur Training is heavily focused on lifting, nutrition also plays a key role in gaining strength. However, unlike bodybuilding diets, Kubik emphasizes eating enough to fuel your workouts without focusing on aesthetics.
- Protein for Muscle Repair
A high-protein diet is essential to recover from the intense lifting sessions in Dinosaur Training. Focus on lean protein sources such as chicken, beef, eggs, and fish to repair and grow muscles after each grueling workout.
- Carbohydrates for Energy
Carbohydrates are crucial for maintaining energy levels during heavy lifting. Opt for complex carbs such as whole grains, legumes, and vegetables to provide the sustained energy needed for low-rep, high-intensity workouts.
- Healthy Fats
Incorporate healthy fats like avocados, nuts, and olive oil to support overall strength and provide long-lasting energy, especially during extended workout sessions.
- Hydration
Lifting heavy weights requires staying well-hydrated. Make sure you drink plenty of water to keep muscles functioning optimally, reduce fatigue, and recover faster after intense lifting sessions.
How To Build Dinosaur Muscles?
Building Dinosaur Muscles isn’t about looking bulky or ripped; it’s about having dense, functional muscles that translate into raw strength. To build such muscle, you need to focus on heavy compound movements that work multiple muscle groups at once.
- Compound Lifts
Exercises like squats, deadlifts, and bench presses are critical for building dense muscle. These lifts engage large portions of your body, improving coordination and strength in a way that isolated exercises simply can't.
- Low Reps with Maximum Weight
The focus should always be on lifting heavy. Aim for lower reps (1-5) with maximal weight. This approach doesn’t promote excessive muscle growth in terms of size but encourages strength and power.
- Grip Training
By using thick bar exercises and unconventional lifts, Dinosaur Training emphasizes grip strength, a key element that most other programs neglect. A strong grip not only aids in lifting but also contributes to overall functional power.
Recovery for Strength Growth
With such intense training sessions, recovery is critical for building strength and avoiding injury.
- Adequate Rest
Allow enough time for your muscles to recover after heavy lifting. Kubik encourages plenty of rest between workouts to enable muscle repair and growth.
- Active Recovery
Incorporating light activities like walking or swimming on off days can promote recovery without putting too much strain on your body. This also helps in maintaining flexibility and reducing muscle tightness.
- Proper Nutrition
Post-workout meals rich in protein and carbs are essential to replenish glycogen stores and repair muscles after intense lifting sessions.
Conclusion
Dinosaur Training offers a no-frills, old-school approach to building serious strength, with a focus on heavy lifting, mental toughness, and unconventional exercises.
Whether you’re an athlete looking to increase functional power or someone who simply wants to be stronger, Brooks Kubik’s methods provide a pathway to raw, natural strength that can be applied in the real world.
By embracing these principles, you can build dense muscles, improve your endurance, and achieve lasting physical strength.
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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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