Hail to the Dinosaurs!
High reps -- medium reps -- or
low reps?
Which is better?
Many men have made remarkable
gains in building strength and
muscular size by performing high
rep squats. 20 reps per set.
Some men have gained as much as
50 to 100 pounds over a period
of a couple of years by doing
heavy, high rep squats.
Peary Rader was one of them. He
gained close to 100 pounds in 2
years by following a special
program built around the high rep
breathing squat.
But other men have done amazingly
well with medium rep ranges. Reg
Park, for example. He preferred
the 5 x 5 system.
Other men prefer low reps. Eight
time world and Olympic weightlifting
champion John Davis used doubles
on most of his exercises -- and
sets of five on a few others.
Doug Hepburn won the World champion-
ship in Olympic weightlifting on a
program of low reps and singles: 5
rep sets, triples, doubles and
singles.
So which is better?
High reps?
Medium reps?
Low reps?
The answer is, they all work pretty
well, IF -- and it's a big IF -- you
do them the right way:
1. Use abbreviated workouts.
2. Focus on quality, not quantity.
3. Use perfect form.
4. Use basic, heavy compound exercises.
5. Focus on building your legs and hips,
back, chest and shoulder girdle.
6. Don't get arm crazy. Train the arms,
but focus on legs, back, etc.
7. Follow a sensible, healthy diet geared
to whatever you are trying to accomplish.
8. Get enough rest and sleep.
9. Drink plenty of water every day. Stay
hydrated.
10. Make your training progressive. Your goal
is to make every workout better than the last
one.
11. Understand that real success takes time.
Give any program you follow time to work.
Program hopping will get you nowhere fast.
12. Follow the mental elements of successful
strength training outlined in Dinosaur Training.
These are CRITICAL if you want to make serious
gains in strength and muscle.
There you have it. 12 keys to success -- that
will work with high reps, medium reps and low
reps.
As always, thanks for reading, and have a great
day -- and make your next workout a great one!
Yours in strength,
Brooks Kubik
P.S. For more about productive and effective strength
training, grab any of the books and courses at the
Dino Store:
http://www.brookskubik.com/products.html
