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




 
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