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| 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:
