Pavel Tsatsouline - Power to the People 2.pdf - 170.Fitness.EBOOKS-DOCS - snakieee

Russian Strength Training Secrets

For Every American

By Pavel Tsatsouline,

Master of Sports

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: dragondoor@aol.com ¥ 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: dbrigham@visi.com

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.

F O R E W O R D

Dedication

KT. OZR. Malta. Always.

T A B L E O F C O N T E N T S

Fo r e w o r d . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

Wired for power: superstrength without bulk . . . . . . . . . . . . . . . . . . . . . . . .1 0

How to install a Ômuscle softwareÕ upgrade into your nervous system and improve your

strength and muscle toneÉ.Why the fascination with bodybuilding has led to a decline in

effective strength trainingÉ. Futuristic techniques which enable you to squeeze more horse-

power out of your body-engine.

Tension! What force is made of . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 2

How tension generates forceÉ..How to maximize muscular tension for traffic-stopping mus-

cular definitionÉThe five keys to high tension trainingÉThe inverse relationship between

velocity and strengthÉ.Flexing to maximize tensionÉThe function of the mechanoreceptors

in regulating strengthÉ.Using HennemanÕs size principle to maximize muscular recruit-

ment....Why high values of fatigue and tension are mutually exclusive.

Training to failureÐor to success? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 6

Why the strongest men and women in the world have never trained to failureÉ.Why intensity

is the single most important factor in strength trainingÉ.The fallacy of Ôpushing to the

limitÕÉThe only scientific definition of weight training intensityÉ.. Pushing the limits of

weight/tension, not reps/exhaustionÉ..Why training to muscle failure is counterproductiveÉ

Greasing the neural groove using the Hebbian rule.

D o n Õt water down your strength with reps and fatigue! . . . . . . . . . . . . . . . .1 8

How to minimize various types of fatigue and get the most out of your strength trainingÉHow

to ensure high energy after your workoutÉ.Why performing more than five reps per set hin-

ders strength developmentÉ.Why you need to increase the rest intervals between setsÉ.Why

i t Õs best to do only two setsÉ.Why you need to pause and relax between repsÉHow to build

greater ligament strength by "locking and loading"É.Surprising advice on how often to prac-

tice a lift for optimal gains.

More low rep advantages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 2

Three reasons why heavy low rep training is the safest way to liftÉ. Why the stabilizing mus-

cles are prematurely fatigued during high-rep setsÉ. Why most serious injuries occur during

fatigued statesÉ.Why bodybuilders suffer from more pec tears than powerliftersÉ.the signifi-

cance of concentration for injury preventionÉLow reps for a better quality of lifeÉWhy heavy

low reps can have a tonic, energizing effect on the nervous system.

Rigor mortis, or why high reps failed to tone you up . . . . . . . . . . . . . . . . . . .2 4

Why going for the 'burn' doesnÕt workÉ.What is ÔrealÕ muscle tone and how do you get

it?É..building muscular tension from neurological activity, not energy exhaustionÉ.Increasing

muscle tone through a more alert nervous systemÉWhy strength and tone training is the

same thingÉ.why deadlifts work best for steel glutesÉHow to get maximum definition in your

tricepsÉWhy training heavy is the best way to get ripped.

"But I donÕt want to bulk up!" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 6

Why lifting heavy doesnÕt have to translate into bulking upÉ.What makes a biceps grow?É.

How to get stronger and harder without getting biggerÉminimizing muscular tear-down and

reconstructionÉ. Increasing your musclesÕ packing densityÉ.Why a denser muscle is a

harder muscle.

"Machines are the wusses' way out" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 0

Why itÕs safer to use free weights than machinesÉ..And why using the strength built on an

exercise machine is like shooting a cannon from a canoeÉ.How machines create micro-trau-

ma, pattern overload and eventual injuryÉ.Why the Soviet Olympic teams considered free

weights their best chance for winning a Gold.

Isolation exercises, Fra n k e n s t e i n Õs choice . . . . . . . . . . . . . . . . . . . . . . . . . .3 2

The dangers of isolation exercisesÉ.Paying attention to the kinetic chain for optimal perform-

anceÉThe importance of building inter-muscular coordination for functional strengthÉ.Why

deadlifts can help you run faster and jump higher.

I r radiation: the science of getting strong and hard

with only two exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 4

The Sherrington Law of IrradiationÉÉThe neural Ôturn onÕÉ. How a hard-working muscle can

cheerlead its neighbors into amplifying their strengthÉ.Why compound exercises are more

effective strength builders than isolation movesÉDesigning a superior efficiency strength

workoutÉ. Starting a chain reaction and bringing every muscle in your body into playÉ..por-

trait of the deadlifter as supreme musclemanÉWhy the deadlift is THE exercise of choice for

everyone, from computer geek to Olympic athleteÉ..Why the deadlift is more effective than

the squatÉ. How the deadlift strengthens the lower back, traps, scapulae retractors, lats,

forearms, and hamstringsÉ.Why the deadlift may be the best abdominal exercise, bar

noneÉ..How to develop your pressing prowessÉ.How to correctly perform the side press.

How to emphasize your problem areas without adding exercises . . . . . . . . . .4 0

How to shape your body with only two exercisesÉ.Why you cannot reshape an individual mus-

cleÉ.Why genetics makes a differenceÉ. Tweaking the basic drill to shift a lion's share of the

load to your problem areaÉSpecializing on your weakness while working the rest of your mus-

cles adequatelyÑwithout adding exercises.

How to become a bear: a Soviet commandoÕs muscle building secret . . . . . . .4 2

If you want massive muscles and awesome strengthÉ.How a Russian trooper was able to sport

sixteen inch arms-of-steel in just two months of trainingÑand go on to lift 40-50 tons every

workoutÉHow compression of rest intervals promotes growth hormone production and maxi-

mizes testosterone.

Last three pieces of the big biceps puzzle . . . . . . . . . . . . . . . . . . . . . . . . . .4 4

How to build huge muscles on a program of deadlifts and presses onlyÉ.What, how and when

to eat for maximum gainsÉ.The importance of restÉ.Why you need to reduce stress to pro-

tect your gainsÑand how to do it best.

Virtual masculinity, or "Can I get built up with a

very light weight by pumping my muscles up?" . . . . . . . . . . . . . . . . . . . . . . .4 6

ÔMuscle spinningÕ, ÔfakeÕ muscle growth and the Potemkin village phenomenonÉ.The

two types of muscle growthÑwhich one maximizes strength and makes you rock hard.

Pavel Tsatsouline - Power to the People 2.pdf

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