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Hail to the Dinosaurs!
This will bring to a close our series
on Brad Steiner's old-school methods
for training THE POWER ZONES.
In previous installments we covered
Steiner's preferred exercises, sets
and reps for training the legs and
hops, back and shoulders.
Today we'll cover the chest.
Steiner liked two exercises to work
the chest muscles: bench presses and
dumbbell incline presses.
For sets and reps in both of these
exercises, he liked:
Beginners -
2 or 3 x 8 to 12 reps
Advanced trainees -
3 or 4 x 6 reps
or
4 x 8 reps
or
1 x 8
1 x 8
1 x 6
1 x 6
(Add weight after each set.)
or
5 x 5
I should also note that Steiner cautioned
against going "bench press crazy," as so
many trainees tend to do. He thought
that bench work was important, but
always encouraged his readers to do
plenty of overhead pressing and plenty
of back work to balance things out.
So there you have it - over the past week
we've given you a complete mini-course
in old school strength and power training -
featuring the training advice of one of the
top Iron Game authors of the 70's and 80's.
I hope you enjoyed it - and if you train
today (as I will), I hope you make it a
good one!
Yours in strength,
Brooks Kubik
P.S. For more tips on real world, no-
nonsense strength training and muscle-
building, grab Dinosaur Training
Secrets, Vol. 1.
Here's the link for the hard-copy and
Kindle editions:
http://www.brookskubik.com/dinosaur_secrets_01.html
For the PDF edition, go here and scroll
down to see all of our PDF courses:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day
"There's the selfie generation, and
there's the Iron generation. Which
are you?"
- 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:
