This is an article that I got from someone at a powerlifting meet 2 years ago who had copied it from an issue of PLUSA the magazine. I recently finished up my 2nd cycle of the Russian Bear workout. He outlined a very simple, straightforward plan to complete strength. 1. Day 1: 5, 4, 3, 2, 1 3-5 sets of 3-5 reps. 3-5 minutes rest between sets. The workout I found in Power to the People! Prior to this book, I had been lifting weights as the muscle magazines taught me. In a nutshell, what Pavel focuses on is picking 5 different overall-body exercises, (Say...dips, pull-ups, squats, dumbbell side bends, and barbell … Here's how it works: Start off by doing ahard set of five on an exercise. Overview. : Russian Strength Training Secrets for Every American. If your max is five strict pull-ups, do this: The 5RM Russian Pull-up Program. Day One. That first exposure to Pavel was phenomenal. It requires you to perform only 2 exercises. Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine.It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. I wanted to document the workout as it’s not that well published on the web and only is a small part of the “Power to the People!” book. Pavel Tsatsouline and Greasing the Groove “Grease the groove” is a style of training that was developed by legendary Spetsnaz trainer Pavel Tsatsouline. The same principles apply, but in a workout that can be completed in a single session—the length depends on how many reps you can perform. What follows are two workouts—a beginning and advanced—which are very close to the routines used by the majority of Russian powerlifters. His training system has been […] In the original program, the movements of choice are the deadlift and the overhead press. Very Long. Very effective. : Russian Strength Training Secrets for Every American is by Pavel Tsatsouline. He called it 'the 3 to 5 Plan'. The first major flaw of this routine is the high deadlift volume. I’ll talk more about the book later. Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. 3-5 days between workouts. It has been practiced for decades by Russian—and formerly Soviet—soldiers, and more recently has become popular among members of the American military as a way of practicing push-ups and pull-ups in preparation for … The first program is a three-days-a-week regimen. Routine #1 . Don't pick your five-rep max. The Russian Bear protocol is a relatively popular hypertrophy routine designed by Pavel Tsatsouline. The workout is quite simple. That's it. Pavel Tsatsouline swung into prominence on the rounded handle of the kettlebell back in 2001, with the release of his training manual "The Russian Kettlebell Challenge. It's a multi-week program that involves "sneaking up" on reps. Six days per week you'll perform 5 sets of pull-ups using a very specific rep scheme. Power to the People! The Russian Bear Another effective high volume program is the "Russian Bear" program I learned from Pavel Tsatsouline. It works wonders if you are a steroid taking mesomorph. Three to five, or even two, exercises for the whole body. Very simple. Wait five minutes after the first set and do another set of … "But today, this now-common iron ball only forms part of his prolific body of work. Pick a weight that you could do six to seven times with good form and stop at five reps. A former Soviet Special Forces physical training instructor, Pavel became a Subject Matter Expert to the elite of US military and law enforcement, including the Marine Corps, the Secret Service, and the Navy SEALs. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. Pavel Tsatsouline introduced the Russian kettlebell to the West in 1998 and started the kettlebell revolution. Pavel's Ladder is a condensed version of Grease the Groove. The second is a four-days-a-week program. You know the hit-the-body-from-every-angle with multiple sets of 8-12 reps. Very Pavel. The 5x5x5 workout program was developed by Pavel Tsatsouline to train Soviet Special Forces personnel and is discussed in his book, Beyond Bodybuilding.It employs his Mind Over Muscle protocol to help "hardgainers" build muscle mass.