RE: Anyone read 'Power to the People' by Pavel Tsa....
i dont remember what thread it was but someone ( i don't rememer who) posted this, and i saved it to my harddrive..
SOME TECHNIQUES TO BOOST STRENGTH IMMEDIATLY:
(according to Pavel) When you lift you will find that you will be able to handle a lot more weight if you flex, or tense your muscles as hard as you can when you are lifting..the way to do this is squeeze the bar as hard as you can (try to crush it), flex your abs, and push your hips forward and flex your ass as hard as you can..this is to be done on pretty well all lifts except squats and deads (don't squeeze bar but flex everything else)! Pavel calls this Hyper-Irridation and says alot of people add 45+lbs to their Bench immediately when trying this..
The second technique is called Succsesive Induction..it means basically that when you lower a weight, pretend you are pulling it down slow with the antagonistic muscles. Example: On barbell curls, when you lower the bar, feel like you are flexing your triceps hard and lowering the bar under the power of your triceps...with the bench press it would be your lats, and so on.
(according to Pavel) If you are training purely for strength, the idea is to lift as heavy and frequent as posible without tearing down the muscle. An example, let's say you want to up your squat. Do 1 set of 5 reps everyday. This way you will be able to lift relative to your 1rm, add weight in small increments, and lift almost everyday because your muscles are not being broken down.
The other way Pavel recomends is pretty much the same. Lift about 5 days a week straight (I wouldn't use over 3 main exercises though) Keep your reps under 10, so either 2 sets of 5, 3x3, whatever, as long as your reps are under 10 for each individual exercise your in the clear, if not then cumulitive fatigue will set in and muscle growth will be stimulated, which is good, but not if you want pure strength training you can do everyday. Note, drop weight to 80% of your first set on the 2nd set if doing 2x5.
I would do it like this: deadlifts, military press, and an oly-lift. Train around 5-6 days a week with one or 2 work sets of 5 reps, and you can increase weight poundages in waves...below I will list Pavel's periodization cycles.
Start with 75-80% of your 5RM. Add 5 pounds per workout to each lift. Keep going until you find the weight getting very dificult, then at the end of a cycle (which should be no less than 8 workouts), keep going until you can only hit about a double in your sets, then you will have a new PR. Drop the weight and start with a new 80% of 5RM...these numbers are only guidlines, if you feel something a little different works better, by all means do it.
Here is an example with the squat: If your 5RM is say 350 you would go----WO#1: 280x5, WO#2: 285x5, WO#3: 290x5, WO#4: 295x5, WO#5: 300x5, WO#6: 305x5, WO#7: 310x5, WO#8: 315x5, Add more weight untill It get's too tough, your new PR would be something like 360-370x5, then drop to 80% and start again..
Same idea as the Linear but after you add weight drop it next workout by about 50%...300x5, 310X5, 305x5, 320x5, 315x5, 325x5 That's the basic idea.
Let's say your 5RM is 300 pounds, up it to 325 and you might get a double..Keep it there till you get 5, the increase again and so on. Similar philosophy as some 5x5 methods.
ONE FINAL NOTE:
NEVER, NEVER, NEVER train to muscular failure! Keep going to get the last rep you know you could have got, if your squatting and you got rep 6 but you know your landing flat on your ass if you try 7, stop at 6, 5 would be even better. The exception is the 20-rep squat, then it's absolute balls to the wall stuff!
Pavel has 3 of them...The Bear, Delorme Method and Pins to Pillars.
Basically this is heavy weight, low reps, and a ton of sets, up to 20 if need be.
The theory is that you need tension (weight), and volume (reps per workout) together to gain muscle. Now if you crank out a zillion reps with your sisters 5 pounders, you have the volume but not the tension...and if you go super heavy but only do a few sets and rest 5 min in between sets, you have the tension but not the volume, and if you go to failure on your sets you will only be able to do a few of them, hence, not enough volume...BUT, if you use a heavy weight relative to your 1rm (around 85-90%), Use low reps (around 5, but could be between 3-8), and high sets (15-20), and rest for a min or 2 between sets, you will have tesion AND volume. You should train 3 days a week, using only 2 main exercises ie squats and benches with the following protocal using the cycles I listed earlier, or just keep it simple and forget cycles and keep upping the weight in small increments. That's the basics of The Bear.
Same idea, a volume approach for size. Again, only 2 exersises needed, either squats and benches, or deads and military presses...but throw in oly's, grip, neck, ab work if you like...use the guidlines to make your own program...here is the outline of Delorme with an example of squats and benches.
6 WEEK CYCLE:
squat then bench:
50% of 10RM x 5 reps
75% of 10RM x 5 reps
Do series as many times as possible (without going to failure but until you can't perform reps in good form)
50% OF 10rm X 5 reps
Do the same number of series as monday.
SAME AS MONDAY.
Keep upping the weight every week!
PINS TO PILLARS:
This can be used on any exercise you wish, but was inspired for squats or deads. here is the cycle.
1 10x5 @ 50% 1RM
2 10x5 @ 50% 1RM + 5lbs
3 10x5 @ 50% 1Rm + 10lbs
4 10x5 @ 50% 1RM + 15lbs
8 Same all the way down (keep adding 5 pounds to your 50% of 1 RM until you can't,
9 then switch to a different protocal or continue with pins to pillars but drop weight and
10 cycle back up)
This is the same as the other 2 programs...3 days a week training (mon, wed, fri) with 2 main exercises...a big lower body(squats or deads), and a big upper body(press or bench).
Those are Pavel's mass gain theories..
Pavel isn't into long boring aerobic training, and quite frankly, me neither. He teaches hard anerobic conditioning, the stuff that leaves you lying in a pool of your own puke. Here are his high rep, ballistic training outlines.
Train 1 lift per session, 2-4 days a week...either the 1 arm dumbell snatch, the 2 arm dumbell clean and jerk, or a 2 handed dumbell swing. Start off light and work the weight up each week slowly.
Perform between 20 and 100 reps for as many sets as you can handle. VERY IMPORTANT: These are ballistic moves like olympic lifts, not grind lifts...so do them ballisticly like o-lifts.
well there ya go...definately not all his stuff but some of the best he has to offer..