Hail to the Dinosaurs!
A year ago I asked readers what sets and
reps worked best for them. I received tons
of answers, of course -- but there were
some definite patterns, and I thought I'd
share them with you.
And please note -- these were based on real
world, in the trenches, actual lifting.
Not on reading about something in a book
or magazine, and not about what someone
wrote on an internet discussion board.
Anyhow, the results of the survey were
1. Singles, 5 x 5 and 20 rep squats got
the most responses.
2. Many readers reported great success
with 20 rep squats for gaining muscular
bodyweight -- especially if they tried
the squat program when they were in their
teens or early 20's.
3. Many older trainees preferred singles
and 5 x 5, noting that they could recover
better from lower reps and that they could
control the weight better -- which helped
them avoid injury.
4. MANY readers had tried 20 rep squats,
5 x 5 ad singles and gotten good results
from all of them.
5. MANY readers reported rapid gains in
strength and muscle mass after they dropped
their boobybuilding workouts and started to
train hard and heavy on Dino-style abbreviated
workouts (usually 5 x 5 but sometimes the 20
rep squat program).
One reader added an interesting comment. He
said the survey was a good idea, because it
would help show that there's no magic system
of sets and reps that always works for
everyone. Instead, there are a number of
excellent set/rep systems -- and you need
to find what works best for YOU.
I think that sums it up pretty well.
So there you have it -- the results of a not
very scientific, but very interesting, survey
of what works for real lifters.
As always, thanks for reading and have a
great day. If you train today, make it a
Yours in strength,
P.S. For more ideas about what really works,
grab a copy of Strength, Muscle and Power:
P.S. 2. My other books and courses are right
here at Dino Headquarters:
P.S. 3. Thought for the Day: "Make a plan, and
then do the work. It's not that complicated."
-- Brooks Kubik