Power to the People! Russian Strength Training Secrets for Every American

Russian Strength Training Secrets For Every American By Pavel Tsatsouline, Master of Sports Copyright©1999 by Advanced Fitness Solutions All rights under International and Pan-American Copyright conventions. Published in the United States by: Dragon Door Publications, Inc P.O. Box 4381, St. Paul, MN 55104 Tel: (651) 645-0517 • Fax: (651) 644-5676 Credit card orders: 1-800-899-5111 Email: [email protected] • Website: www.dragondoor.com ISBN: 0-938045-19-9 Book and cover design, Illustrations and photo effects by Derek Brigham Website http//www.dbrigham.com • Tel/Fax: (612) 827-3431 • Email: [email protected] Digital photography by Robert Pearl Photography • Tel: (612) 617-7724 Manufactured in the United States First Edition: January 2000

DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions in this material. The activities, physical and otherwise, described herein for informational purposes, may be too strenuous or dangerous for some people and the reader should consult a physician before engaging in them.

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T E N S I O N ! W H AT

t If you know a converted bodybuilder who powerlifts, he almost always lifts well under what he appears to be able to do. Why? He has trained only muscle, not the central nervous system. —Louie Simmons, powerlifting coach extraordinaire s

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F O R C E I S M A D E O F.

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High tension training has five key conditions: 1) slow exercise performance; 2) maximizing muscular tension, or ‘flexing’, regardless of the weight used; 3) employing heavy, 85-95% of one’s maximum, weights at least some of the time; 4) minimizing fatigue; 5) taking advantage of various neurological phenomena.

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t Karatekas have performed special exercises called sanchin which involve maximal dynamic tension of the muscles for centuries. s

2) Maximizing muscular tension, or ‘flexing’, ä Ýèregardless Ú ÝÞ9æ.âçåêSçèé á ä of èß(è Ú Ûæ.âweight ç7ã1ä å)ä"íß(Ýused àá2Ú ÝÞ]ßOã1âå)á2àå)ä é âåà7ã1ä Ú Þ(íÜ the

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13

t Modern neuroscience offers us a host of very simple techniques that make an immediate positive impact on your strength performance.

3) Employing heavy, 85-95% of one’s maximum, weights at least some of the time

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16

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20

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25

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26

D O N ’ T WA N T TO B U L K U P ! "

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' (% )#'$ &*  +& ,-. $/ ,10NûLÐÓ(×ÚÓÑN× å#ÛÍFé2× à× é2× 2Ó?ÛÐÓ?ÑéDÍÕàÛ ÍÖ 3 ÛÍÙàFÚÍÎ* à 4XéDÕå=èÝ Ó 5BÑàÚFÛÐÓ(ÙÓèÍàåÛÙ=ÕèÛ× Íà Û ÐÑÛ6ÖÍÝÝ ÍÎ^å=ú 62ÍΏÝÍÎ × å 3 Ý Í7Î 4 â ûLÐÓ?ÓGü!ÑèÛ%àÕé2ÞÓÙÎ*× ÝÝ ÒÑÙkÔÖÙ=ÍéyÒ× èÛ×é ÛÍLÒ× èÛ× 9 é 8 ÑNß×àÚFàÑéDÓ?ÖÍÙEÛÐÓ áÓÍáÝ Ó?ç%ÐÑÒÓ?åÛ ÙÓàØÛ ÐFÛÙÑ× àÓÚ :bÏXÞÕÛ%ØÓàÓÙ=ÑÝÝ Ô× Ö ÔÍÕFßÓÓáLÔÍÕÙ#ÙÓáå#ÛÍFÛÓàFÑàÚ*ÕàÚÓÙ6ÔXÍÕFÑÙÓ(×à ÛÐÓlèÝ ÓÑÙ=úfû?ÐÓÙÓlÑÙÓ(ÓGü èÓáÛ× ÍàåÏSÍÖ%èÍÕÙ=åÓú ; Íé2Ó?ÑÝ × Óà*Ý × ÖÓ?ÖÍÙé2å#ØÙ=ÍÎ Ý × ßÓ!Î*ÓÓÚå#ÖÙÍé ÍàÓ ÐÓÑ ÒÔåÓÛ ÍÖ Ö× ÒÓ(ÙÓáå=úçÖ[ÔÍÕ*Ñ8ÙÓ?ÍàÓ?ÍÖ ÛÐÓé2Ï ÔXÍÕFáÙÍÞÑÞÝ ÔÙÑ8àFÑ Î*Ñ ÔaÎ*×ÛÐFÛ ÐÓ?è× ÙèÕåÔÓÑÙå ÑØÍFÑàÚfÎ*× Ý ÝXàÍÛ ÞÓ?Ù=ÓÑ8Ú× àØaÛÐ× å#ÞÍÍß=ú <ÍÙ#ÛÐÓ Ù=ÓåÛ ÍÖÔXÍÕÏXãlÍé2é2× ÓåÏSÛ Î*Í*å=ÓÛå#ÍÖ%Ö× ÒÓ?× åÎ^ÐÑÛ >rÓà×àFÍÙÚÓÙ=ÓÚ*ÖÍÙÎ*×ÙÔTå=ÛÙÓàØ8ÛÐú

t To get strong and hard without getting big—train heavy but do not do many sets. Thus spake Comrade Stalin. s

Russian, Eugen Sandow—the ultimate body proportions for all time. Sandow displayed perfect curves no matter how he stood. Even when relaxed, Sandow’s abdominal wall was a six pack modern gym rats would envy, (Photo from Earle Liederman)

27

“No Bulk Here, Comrades!”

28

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29

"MACHINES

A R E T H E W U S S E S ' WAY O U T. "

š ›)œ-PžŸPž  ž¡ P› ¢žŸ M£&¤Ÿ¥¦ ž§&ž›]¨j¥(© §.›]ªa %«¥£.¬© ¥(¡M­%¨¯®Mªa® ­%°›§.žŸ]±q²§ M¤¥³ «›)œ-§.¡   ¢ž  ³ ´1µfŸ¥²¦ M›³]¥³ ¶]› ³P›¢žŸP²›£.ž· ³›)œ-¡ ¶´¥¸¡MP¤›²§¥¶ £&› ³]£.ž/§.³ ´ž/Ÿ ž§¥  ³   ³ ´a›³žŸ   £˜¤›³ ž  ³ ³ž® ¨j¥¤Ÿ   ³Pž§.¥  ³ M³´h  £&› ¢/ž³-Ÿ¹¦ ¶]¥£&žŸPžŸ   ³´hž›]¶›-¢/› §&¸ ´  ³ ³§.£&¸ ¤¥©£.P¢/§. œ-  ´Ÿ ž£&¥§PŸ ¥(§.¶§&ž›]¤›³ ž§› ¡ ®¯ºµf›³ ž§¥§»¹=ž›]¤› ²S²›³-¸¡  M¢­¼º£.ž¥(žP« §› ¢® ½§· Ÿ ›£.Ÿ¥³ £·)¹-¥³¶ªa§.®¾  ¢¢­b¿À Á$ÂÃ$ÄÅƼÇÂÈÊÉ)ËkÀÌÂPÀ Í%É)ÎÁÀÏÐkÄ)ȃÍ=Ì)ÍËkÂPÄÏÈÊÄÌ)Æ Ñ Æ¼À ÒjÀÄ Ó¥Ð(³Ä)¶Î(YÐ(×$ÂYË.¦Ë¡M›À/Ä'§.  ³ Ë(À´aÍ%žÌ)ŸÆ ÑMfƼÀ Ҙ³ÔÖÕ)©  §.£.›ž³ ¥²£b¥(³³-ž®  º³ ¢/¥³ ž¡M¥§³ £&ž›]£.ž¥(³ ¶]¸)¹=¢  §.£.ž²›Ö  ³ ´­%£ž¥´´§.  ³´ t ... check out the weight facility. If there are more machines than weights and you're not in the snack room, think twice before entering. —Louie Simmons, powerlifting coach extraordinaire s

30

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û öú ôMú ÷ú ëð&ôMîî ]ô ú  ë A)ï ì a3í ø.ñõ ù-úM÷é ôMëì÷ ímî ïûô ímó ø.óëôMô ðõ%úMì÷ú òú ñ (÷úMìûô ímóúMû ô ÷ëð.3õ ìñ]ì î÷òSï öé]ëôMðëB ÿ é ëPë ú ô%îì ë#ð  ìî)ù ÷é ÷ ø.ëë$ù-ëú ûé ÷#ð øëP÷éëPòî ð÷ì ÷ïø ô Cõ ëø.5ð ÷ú ô ëõ 5ð ëð.÷õ% ë ëö÷ú ë3õ ì ñ] ë ú öúMëì÷÷ø (úMìú ì ûh÷îî ô ÿ=þaî íî ï D

t Your nervous system will shove a brick under your gas pedal when it realizes that the stabilizing muscles are not up to the job. s

“Machines are the wusses’ way out!”

31

I S O L AT I O N

EXERCISES,

FRANKENSTEIN’S

CHOICE

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t In America convenience was a substitute for power, and comfort the substitute for status. —Tom Clancy, Executive Orders s

32

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33

IRRADIATION: GETTING

STRONG AND HARD WITH ONLY TWO EXERCISES

t It’s not daily increase but daily decrease— hack away the unessential! —Bruce Lee s

Tight!

Tighter!

TIGHTER!

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34

Soviet clinical studies determined that, indeed, strength and endurance of individual arm muscles increased considerably when other muscles were included. Here a short lightweight bar is used.

Here a heavier and longer bar is used forcing greater challenges that call on neighboring muscles. I am not talking about the obvious fact that many muscles produce more force than one. I mean the biceps itself is pulling harder when the neighbors are pulling with it.

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35

In a proper deadlift, the forearm muscles naturally stand out in cords and bands, for it takes great gripping power to keep the fingers clenched. The upper-arm muscles stand out, not under lifting strain, but the holding strain

t Anyone can relate to bending over and picking up a weight. ‘Dip, grip, and rip’ is the most normal and common movement. s

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41

HOW

t It takes a big man to cry, but it takes a bigger man to laugh at that man. —‘Deep Thoughts’, Saturday Night Live s

42

TO B E C O M E A B E A R : A

SOVIET

COMMANDO’S SECRET


  
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1. The cheat curl Ñ For HMO members only

2. The regular curlÑ Quite safe, but weak

3. 3. The hyper curlÑ Heavy and strict. Accept no compromises!

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59

t Learn the ‘anti-isolation’ technique, stabilize your body by overall muscular tension, and your odds of getting injured will plummet faster than Dow Jones on ‘Black Monday’ s

Hyperirradiation_“Cheering”, not “Cheating”

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t Old time Olympic weightlifters, better educated than today’s iron heads, understood this concept clearly and braced themselves against the ground before pressing a barbell overhead. s

1) increased strength through additional neural stimulation of the target muscles by the impulses from working ‘extra’ muscles; 2) increased strength through providing a solid and efficiently aligned foundation to lift from ("Give me a pivot point, and I will turn the world upside down!" bragged ancient Greek scientist Pythagoras); 3) improved workout safety through dramatically improved body stability.

61

HARD

t If you get scared—tighten your abdomen and charge. —Samurai wisdom s

t Check out “Beyond Crunches.” In the back of the book, you can order my videos and books. Or else. s

62

ABS

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STRONG HANDS

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t Today’s gym rat follows Marty McFly’s slick tradition and protects his soft underbelly with a foot wide armored belt. s

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