Effective Sets and Reps for Training the Back (Part 1)

Weightlifter Bernie Barron shows the look of power as he completes a heavy jerk. This photo is from 1940, and shows the kind of all-natural, drug-free strength and development the old-timers built with basic barbell and dumbbell training.


Hail to the Dinosaurs!

My emails about Brad Steiner's old-
school ideas for training the Power
Zones are starting to turn into a
little book for you - and I hope
you're enjoying it!

Here are Steiner's thoughts on
the most effective set/rep systems
for his favorite back exercises for
strength and power training.

Note that he gave two different
options - one for what he called
"general development" (meaning
a high level of strength, muscular
development and conditioning) -
and the other for what he called
"power bodybuilding" (meaning
maximum strength and muscular
development).

Also note that Steiner recommended
different sets and reps for different
exercises - something that was quite
common in old-school workouts, but
which trainees seem to have
forgotten today.

People tend to think there is ONE
system of sets and reps that works
best for ALL exercises - and that's
just not true.

1. Power cleans

For general development -

2 x 10

For power bodybuilding -

5 x 5 or 4 x 6

For working up to a max
single -

1 x 6

1 x 6

1 x 4

1 x 3

1 x 2

1 x 1

1 x 1

2. Barbell bent-over rowing

For general development -

2 or 3 x 8-10

For power bodybuilding -

5 x5 or 5 x 6

or

1 x 8, 1 x 6, and 3 x 5

Steiner did not believe there was
value in doing singles in the bent-
over row. (I agree.)

3. Power snatches

For a basic, heavy workout:

1 or 2 x 6 (warm-up)

1 x 6

1 x 5

1 x 3

1 x 1

For advanced power training:

5 x 5

We'll cover Steiner's remaining back
exercises in my a follow-up email.

Be looking for it.

In the meantime, here's a great
little book that gives you tons of
information about old-school
training - and gives you 50
different workouts:






Yours in strength,

Brooks Kubik




 
BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:















Sets and Reps for Power Zone Training

 
Paul Anderson finishing a heavy press. Anderson was a World and Olympic champion, and World record holder. In his prime, he was widely regarded as the strongest man in the world. Like all champions, Anderson specialized in training the Power Zones.


Hail to the Dinosaurs!

We've been talking about Brad
Steiner's approach to training the
Power Zones - and I promised to
cover his ideas about sets and
reps for Power Zone Training.

So let's roll up our sleeves and
do it.

If you missed my previous emails,
Steiner defined the Power Zones
as:

1. The legs and hips

2. The back

3. The shoulder girdle

4. The chest area

For the legs and hips, Steiner
preferred:

1. Squats - full or parallel

2. Front squats

For sets and reps he liked the
following for both squats and
front squats:

For beginners - 1 or 2 x 12-15 or
a basic breathing squat program
consisting of 1 x 20 (for gaining
weight)

For intermediates - 2 or 3 x 10-12

For advanced trainees - 4 x 6 or
3 x 8 or 5 x 5

For working up to a maximum
single in the squat, Steiner liked:

Note - add weight on every set.

1 x 12

1 x 8

1 x 6

1 x 3

1 x 2

1 x 2

1 x 1

1 x 1

For the shoulders, Steiner liked the
standing press and the standing
press behind neck.

For sets and reps on pressing exercises,
he preferred:

For beginners - 2 or 3 x 8-10

For intermediates - 10/8/6, adding
weight on each set

For advanced trainees:

2 x 6

add weight and do 1 x 3

add weight and do 1 x 2-3

add weight and do 1 x 2

For working up to a maximum
single in the press, Steiner liked:

Note - add weight on every set.

1 x 6

1 x 5

1 x 3

1 x 2

1 x 2

1 x 1

1 x 1

1 x 1

We'll cover Steiner's suggested sets and
reps for chest and back training in
future emails - we're about out of space
in this one!

Yours in strength,

Brooks Kubik

P.S. For more about sets, reps, and
exercises for building strength and
muscle, grab Dinosaur Training
Secrets,
Vol. 1, 2 and 3.

They're available in your choice of hard-
copy, Kindle and PDF.

Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/kindle.html

P.S. 2. Thought for the Day

"Hard work, heavy iron and old-
school
training programs will do
it every time."


- Brooks Kubik


BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:















Training the Power Zones

Philadelphia's Louis Abele built incredible strength and muscle mass by specializing on the Power Zones.


Hail to the Dinosaurs!

One quick note, and then we'll talk
iron.

1. A Very Big Thank You!

Our t-shirt sale ended at midnight
last night, and it was quite a
success.

I want to thank everyone who
stepped up and took action. We
appreciate it.

We're talking with our printer
today to place the order for all
the different shirts, and we'll
keep you posted about when
they will be printed and shipped.

It should be 2 to 3 weeks, but it
will depend on how many other
jobs are in front of us.

Again, to everyone who ordered a
shirt - THANK YOU!

2. Training the Power Zones.

Yesterday we talked about the
Power Zones.

That was Brad Steiner's term for
what he regarded as the four
most important areas of the body.

The areas to train as hard and
heavy as possible - with the goal
of developing each of them to the
absolute maximum.

The Power Zones are:

1. The legs and hips

2. The back

3. The shoulder girdle

4. The chest area

Steiner's preferred exercises for
training the Power Zones were
as follows.

For the legs and hips, Steiner
preferred:

1. Squats - full or parallel

2. Front squats

For the back, Steiner liked:

1. Barbell bent-over rowing

2. Power cleans

3. Power snatches

4. Bent-legged deadlifts

5. Stiff-legged deadlifts

6. High pulls - using either a clean
grip or a snatch grip

For the shoulders, Steiner
recommended:

1. Military press

2. Press behind neck

Note; Perform these in a standing
position, not seated.

For the chest, Steiner advocated:

1. Barbell bench press

2. Incline dumbbell press

Of course, you wouldn't use all of
these in one workout - or even in
one program. You'd pick three to six
movements, train them hard for a
while, and then replace some or all
of them with different exercises.

We'll cover sets and reps tomorrow.
Be looking for it.

Yours in strength,

Brooks Kubik

P.S. For much more about training
the Power Zones - and about building
Herculean strength and muscle mass
from head to toe - grab Strength,
Muscle and Power:

http://www.brookskubik.com/strength_muscle_power.html

P.S. 2. My other books and courses are
right here at Dino Headquarters:

Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/kindle.html

P.S. 2. Thought for the Day

"Train for strength. Everything else
will follow." 


- Brooks Kubik

BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:















Reason No. 157 to Buy a Power Rack

 
There are plenty of good reasons to do power rack training - but here's one of the more unusual reasons to buy a power rack.


Hail to the Dinosaurs!

One quick note, and then I'll
give you reason no. 157 to buy
a power rack.

Last call for Dinosaur Training t-shirts!


1. Dino T-Shirts - Last Chance!

Today is the LAST DAY of our
big sale for Dinosaur t-shirts -
so if you haven't already grabbed
one, do it now:

http://www.brookskubik.com/dinosaur-tshirt.html

2. Reason No. 157 to Buy a
Power Rack

One of our long-time Dinos
shared a good story about
his power rack.

Ten or twenty years ago, he
and his wife were at a Play It
Again Sports place - and they
saw a very big, industrial
strength, used power rack for
sale.

Actually, his wife saw it first.

"You should buy it," she said.

"Where would I put it?" he asked.

"Out in the garage."

So he bought it and took it home.

The problem was - the rack was
a little too tall to fit into the garage
(which had relatively low beams).

So he built an annex on one side
of the garage and moved the rack
in - and he's used it ever since.

Fast forward to not very long ago.

There's a big storm.

Tons of rain.

Super high winds.

And a huge branch breaks off the
next-door neighbor's ginormous
old oak tree - and it comes crashing
down on the garage!

But it hits the annex first - and the
big power rack - and the rack stops
the thing and holds it up - and keeps
it from crushing the garage.

The insurance agent couldn't believe
it when he saw it.

"If it hadn't been for that big gym
thing you have, you would have
lost the entire garage," he said.

So the moral of the story is:

When your wife spots a used power
rack and tells you to buy it, do
exactly what she says!

Reminder:

Grab a shirt - or a couple of
them:

http://www.brookskubik.com/dinosaur-tshirt.html

They're great for power rack
workouts!

Yours in strength,

Brooks Kubik

The Power Zones

 
Reg Park built tremendous strength and enormous muscle mass by specializing on the Power Zones.


Hail to the Dinosaurs!

One quick note, and then we'll talk
training.

Today is the last day of our big t-shirt sale - so if you want one, place your order right now!


1. Last Chance for T-Shirts!

The big sale for our new Dinosaur
Training t-shirts ends today - and
we won't take any more shirt
orders after the sale is over.

So if you want one, go here and
grab it now:

http://www.brookskubik.com/dinosaur-tshirt.html

If you have any questions, or
if you want the best rate for
shipping on an international
order, shoot me an email.

John Grimek in his greatest pose. At the time he won the Mr. America contest, and for a number of years before, Grimek trained exclusively on old-school weightlifting NOT on bodybuilding workouts.


2. The Power Zones

Brad Steiner was one of the most
popular Iron Game authors of the
1960's, 1970's and 1980's.

He wrote about basic exercises,
and old-school strength training.

He advocated hard work on the
BIG exercises, three times a week,
for about an hour a workout.

Steiner emphasized training the
Power Zones.

He said that by specializing on the
Power Zones, you could transform
yourself into a human Hercules.

What were the Power Zones?

Steiner described them as follows:

1. The legs and hips

2. The back

3. The shoulder girdle

4. The chest area

Steiner always taught his readers
to focus on these four areas.

To train them hard and heavy.

To train them progressively.

To aim for maximum development
in these four areas.

Tomorrow I'll talk a bit about how
Steiner trained these four areas. Be
looking for it.

In the meantime, don't forge to
grab yourself a couple of our new
Dinosaur Training t-shirts - and
remember, today's the last
day to
place your order:

http://www.brookskubik.com/dinosaur-tshirt.html

Yours in strength,

Brooks Kubik



BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

















Train for the Game of Life!

There's a reason why I do everything standing on my feet now - and why I train for a combination of strength, balance, coordination and athletic movement.


Hail to the Dinosaurs!

One quick note and then we'll talk iron.

1. Two days Left!

Our big sale for Dinosaur Training t-shirts
ends at midnight on Tuesday - meaning,
tomorrow night.

In other words less than 48 hours.

Also referred to as: VERY SOON.

If you want to order one of our sharp-
looking new t-shirts, do it now. They
won't be available after the sale ends
tomorrow evening.

Go here to place your order:

http://www.brookskubik.com/dinosaur-tshirt.html

If you have any questions, or you have
any trouble placing your order, shoot
me an email.

2. Training for the Game of Life

Here are some stats from the National
Council on Aging - taken from the U.S.
Center for Disease Control and
Prevention:

a. Every year, one out of four Americans
over the age of 65 suffers a slip and fall.

b. Every 11 seconds, an older adult is
treated in a hospital room for a slip
and fall; every 19 minutes, an older
adult dies from a fall.

c. Falls are the leading cause of non-
fatal injury among older adults.

d. Falls are the most common cause of
non-fatal, trauma-related hospital
admissions among older adults.

e. Every year, falls result in more than
2.8 million injuries treated in emergency
rooms - and of these, more than 800,000
require hospitalization - and 27,000
result in death.

f. In 2013, the total cost of fall-related
injuries was $34 billion.

g. As the population ages, the financial
toll for falls by older adults is expected
to reach $67.7 billion by 2020.

Many of us are either approaching or
past age 65 - and we need to start
thinking about how to avoid being
yet another statistic in the great slip
and fall epidemic.

The answer, of course, is pretty simple:

1. Do old-school, stand on your feet
strength training.

2. Train your legs, hips and back
extra hard.

3. In addition to your strength training,
do exercises that train balance and
stability.

4. Get out and walk - every single
day.

5. Don't do dumb stuff that leads to
injuries - because injuries affect your
balance and coordination - and that
causes falls.

6. Keep your weight under control.

7. If possible, learn to fall without
hurting yourself - and learn how to
get back up if you do fall.

Those are pretty simple, and you're
probably already doing some or all
of them.

But work them into your program.

Train for the game of life - because,
after all, we're talking about YOUR
life.

As always, thanks for reading. If you
train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. Here's the no. 1 book on effective
strength training for older Dinos:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. My other books and courses are
right here at Dino Headquarters:

Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/kindle.html

P.S. 2. Thought for the Day

"The goal is strong, active and as
athletic as possible - at any age."


- Brooks Kubik


BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:















Dinosaur T-Shirts - Last Chance!


This is the design for our new Dinosaur Training t-shirts. They come in over a dozen different colors - so grab three - one for squatting, one for benching and one for deadlifting. 

The sale ends TODAY.

So if you like the design, and you want one, order it now:



http://www.brookskubik.com/dinosaur-tshirt.html