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| 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
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