Dinosaur Training: Are Five Work Sets Too Much?

Having fun hitting some old-school split style snatches in the outdoor training area here at Dino Headquarters.After more than 50 years of training, each workout is still fun, fresh and enjoyable.

Hail to the Dinosaurs!

Two quick notes, and then we'll talk iron.

1.The John Wood Report, No. 5

Issue no. 5 of The John Wood Report
was released on Friday, and I understand
that it's been selling like hotcakes.

That's no surprise, because it's a great
issue - with an update on John's Bone
Strenth Project - and a detailed look at
one of Bruce Lee's favorite forearm and
wrist training tools and how to use it for
"Dragon-level" results.

Go here to grab it:

The John Wood Report No. 5 (PDF)

https://www.oldtimestrongman.com/johnwoodreport05.html

2. The Sept-Oct Dinosaur Files

You'll also want to grab the Sept-Oct
issue of The Dinosaur Files newsletter.

It includes plenty of excellent articles,
including one that features a killer
training program using a. strongman
yoke for heavy singles, partials and
weighted carries - along with another
article on a unique and very effective
progression system for 20-rep breathing
squats.

Go here to grab it:

Sept-Oct Dino Files (PDF)

www.brookskubik.com/dinosaurfiles-sep-oct2018.html

3. "Are Five Work Sets Too Much?"

I just got an email from a reader who
does 5 x 5, using five work sets for
each exercise.

He wondered if that was too much.

Short answer:

Yes, it's probably too much work - but,
like anything else, it depends on
several different factors - and it will
probably change for you over time.

Many trainees get very good results from
ONE work set. They find that they overtrain
if they perform more than one work set -
especially in their squats and deadlifts.

These trainees do best on a 5 x 5 program
that includes four progressively heavier warm-
up sets followed by ONE work set with their
top weight for the day.

It's simple, effective, and it works great for
them.

Other trainees do well with TWO or even
THREE work sets. But three is the limit for
most trainees, unless they're doing very low
reps (singles, doubles or triples).

Your age is also an important factor.

As a general rule, older trainees do better
with fewer work sets. So what works best
for you may change over time.

If you do five work sets, you need to follow
an ultra-abbreviated training program. Limit
yourself to one or two exercises per workout.
You won't be able to do justice to more than
that.

And here's a thought: If one, two or three
work sets do the job for you, why do more
than that?

As always, thanks for reading and have a
great day. If you train today, make it a good
one!

Yours in strength,

Brooks Kubik

P.S. For more straight talk on sets, reps and
real, world, no-nonsense strength training,
grab Dinosaur Training Secrets, Vol. 1: