Pavel Tsatsouline - Power To The People Part1

Pavel Tsatsouline - Power To The People Part1

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
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ISBN: 0-938045-19-9
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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.
3
FOREWORD
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5
TA B L E
OF
CONTENTS
Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Wired for power: superstrength without bulk . . . . . . . . . . . . . . . . . . . . . . . .10
How to install a ‘muscle software’ upgrade into your nervous system and improve your
strength and muscle tone….Why the fascination with bodybuilding has led to a decline in
effective strength training…. Futuristic techniques which enable you to squeeze more horsepower out of your body-engine.
Tension! What force is made of . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
How tension generates force…..How to maximize muscular tension for traffic-stopping muscular definition…The five keys to high tension training…The inverse relationship between
velocity and strength….Flexing to maximize tension…The function of the mechanoreceptors
in regulating strength….Using Henneman’s size principle to maximize muscular recruitment....Why high values of fatigue and tension are mutually exclusive.
Training to failure–or to success? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Why the strongest men and women in the world have never trained to failure….Why intensity
is the single most important factor in strength training….The fallacy of ‘pushing to the
limit’…The only scientific definition of weight training intensity….. Pushing the limits of
weight/tension, not reps/exhaustion…..Why training to muscle failure is counterproductive…
Greasing the neural groove using the Hebbian rule.
Don’t water down your strength with reps and fatigue! . . . . . . . . . . . . . . . .18
How to minimize various types of fatigue and get the most out of your strength training…How
to ensure high energy after your workout….Why performing more than five reps per set hinders strength development….Why you need to increase the rest intervals between sets….Why
it’s best to do only two sets….Why you need to pause and relax between reps…How to build
greater ligament strength by "locking and loading"….Surprising advice on how often to practice a lift for optimal gains.
More low rep advantages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
Three reasons why heavy low rep training is the safest way to lift…. Why the stabilizing muscles are prematurely fatigued during high-rep sets…. Why most serious injuries occur during
fatigued states….Why bodybuilders suffer from more pec tears than powerlifters….the significance of concentration for injury prevention…Low reps for a better quality of life…Why heavy
low reps can have a tonic, energizing effect on the nervous system.
Rigor mortis, or why high reps failed to tone you up . . . . . . . . . . . . . . . . . . .24
Why going for the 'burn' doesn’t work….What is ‘real’ muscle tone and how do you get
it?…..building muscular tension from neurological activity, not energy exhaustion….Increasing
muscle tone through a more alert nervous system…Why strength and tone training is the
same thing….why deadlifts work best for steel glutes…How to get maximum definition in your
triceps…Why training heavy is the best way to get ripped.
"But I don’t want to bulk up!" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Why lifting heavy doesn’t have to translate into bulking up….What makes a biceps grow?….
How to get stronger and harder without getting bigger…minimizing muscular tear-down and
reconstruction…. Increasing your muscles’ packing density….Why a denser muscle is a
harder muscle.
6
"Machines are the wusses' way out" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Why it’s safer to use free weights than machines…..And why using the strength built on an
exercise machine is like shooting a cannon from a canoe….How machines create micro-trauma, pattern overload and eventual injury….Why the Soviet Olympic teams considered free
weights their best chance for winning a Gold.
Isolation exercises, Frankenstein’s choice . . . . . . . . . . . . . . . . . . . . . . . . . .32
The dangers of isolation exercises….Paying attention to the kinetic chain for optimal performance…The importance of building inter-muscular coordination for functional strength….Why
deadlifts can help you run faster and jump higher.
Irradiation: the science of getting strong and hard
with only two exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
The Sherrington Law of Irradiation……The neural ‘turn on’…. How a hard-working muscle can
cheerlead its neighbors into amplifying their strength….Why compound exercises are more
effective strength builders than isolation moves…Designing a superior efficiency strength
workout…. Starting a chain reaction and bringing every muscle in your body into play…..portrait of the deadlifter as supreme muscleman…Why the deadlift is THE exercise of choice for
everyone, from computer geek to Olympic athlete…..Why the deadlift is more effective than
the squat…. How the deadlift strengthens the lower back, traps, scapulae retractors, lats,
forearms, and hamstrings….Why the deadlift may be the best abdominal exercise, bar
none…..How to develop your pressing prowess….How to correctly perform the side press.
How to emphasize your problem areas without adding exercises . . . . . . . . . .40
How to shape your body with only two exercises….Why you cannot reshape an individual muscle….Why genetics makes a difference…. Tweaking the basic drill to shift a lion's share of the
load to your problem area…Specializing on your weakness while working the rest of your muscles adequately—without adding exercises.
How to become a bear: a Soviet commando’s muscle building secret . . . . . . .42
If you want massive muscles and awesome strength….How a Russian trooper was able to sport
sixteen inch arms-of-steel in just two months of training—and go on to lift 40-50 tons every
workout…How compression of rest intervals promotes growth hormone production and maximizes testosterone.
Last three pieces of the big biceps puzzle . . . . . . . . . . . . . . . . . . . . . . . . . .44
How to build huge muscles on a program of deadlifts and presses only….What, how and when
to eat for maximum gains….The importance of rest….Why you need to reduce stress to protect your gains—and how to do it best.
Virtual masculinity, or "Can I get built up with a
very light weight by pumping my muscles up?" . . . . . . . . . . . . . . . . . . . . . . .46
‘Muscle spinning’, ‘fake’ muscle growth and the Potemkin village phenomenon….The
two types of muscle growth—which one maximizes strength and makes you rock hard.
7
On variety, soreness, and keeping things in focus . . . . . . . . . . . . . . . . . . . . .48
How the rebound phenomenon affects your strength program….Mastering the magic of effective exercise variation….The danger of switching routines….The importance of focused superhuman effort….How to remain relatively free of muscle soreness…..The benefits of simplicity
over complexity.
Cycling: the Russian breakthrough for
continuous improvement (and an excuse to work hard part time) . . . . . . . . . .50
The fallacy of the Milo myth…..The pitfalls of over-prolonged training….Making improvements
through reduction….Periodization or cycling—a revolutionary approach to strength training…..How to make gains year after year….Why ‘softening up’ can reward you with new
strength breakthroughs…The ultimate formula for strength…..How to gain beyond your
wildest dreams—with less chance of injury….How to avoid burnout….How to perform the
Linear Cycle for new personal records….. Wave cycling and dealing with gaps in your training….The Flexible Wave Cycle….. The Structured Wave Cycle…. The Step Cycle.
Hyperirradiation: how to boost your strength
and safety at the same time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58
How to hack into nature’s neural software to maximize strength training effectiveness and
efficiency….The reflex arc for easier, safer deadlifts….How to milk irradiation for all its
strength amplifying worth.…..Hyperirradiation—the high intensity, immediate gratification
technique for massive strength gains…How to increase your bench press by ten pounds
overnight… Three ‘Anti-isolation’ techniques for added strength and greater workout safety….How Japanese sanchin techniques can add power and stability to your training….The
importance of full tension….How to avoid dissipating your strength…The three greatest benefits of hyperirradiation.
Hard abs + strong hands = powerful body . . . . . . . . . . . . . . . . . . . . . . . . . .62
Stimulating the forearm musculature for enhanced lifting ability….The importance of grip
strength….. Avoiding ligament damage and carpal tunnel syndrome…..Abs—the weak link limiting everyone’s performance…How flexing the abs amplifies the power of your lift.
Power breathing: the karate secret of superstrength . . . . . . . . . . . . . . . . . . .64
How to elevate intra-abdominal and intra-thoracic pressure for additional power….The pneumo-muscular reflex……How to potentiate ‘muscle excitability’ for further strength
gains….How to safely hold your breath for greater lifting power—and when the Valsalva
maneuver may be contraindicated…..Why you shouldn’t wear a lifting belt…..The best-ever
ab exercise?…..Avoiding back injuries and hernias…..Increasing your overall strength with the
pneumo-muscular reflex….Rectal sphincter contraction for amplifying strength…. The eight
most effective breathing habits for lifting weights.
Slow and steady wins the race . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68
How to simultaneously maximize training effect, safety, and performance….The benefits of
slowness.…Why gymnasts have the most spectacular muscular definition…Why ballistic cheating is a loser’s game….Straining and grinding for maximum lifts….How the firing rate burst
can turn you into a lifting crash-and-burn victim….How gunning the weight can kill your
lift….Super slow for massive go…..Teaching your nervous system how not to give up.
8
Feed-forward tension—how to acquire the
strength of the mentally deranged . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70
Frantz’s Third Commandment of Powerlifting…How to trick your feed-back loop and surge to
new strength gains….Pulling the brake from under your gas pedal… Disinhibition training, the
hottest new direction in strength training…Employing feed-forward tension to maximum
advantage…. How ‘virtual lifting’ builds strength…..How to successfully ignore reality….Using
internalization as a secret weapon in strength training.
Pre-tension for max power and safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74
Maximal flexing of the muscles for greater strength and safety…. The three types of contraction and which gives the highest values of tension….The secret that separates elite athletes
from 'also-rans'. Successive induction: how to get a strong biceps by contracting your triceps
Why antagonist pre-tensing, or successive induction, contributes lasting changes to your
strength...Successive induction for superior joint stabilization and reduced joint stress.
On shoes, gloves and mirrors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78
Less strength, more injuries—why it’s better not to wear shoes when you lift—and what to
wear if you have to…. Achieving a power boost with the positive support reaction…Sensitizing
the extensor reflex receptors for heavier lifts…Why wearing gloves weakens your presses…
Why mirror-gazing can be the difference between mediocrity and greatness….Blindfolded lifting for developing superior ‘muscle-joint sense’ and better body awareness.
Power stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82
Becoming super strong and living to tell about it….Speeding recovery and reducing injury with
power stretching….Increasing muscle growth 334%—with progressively more intense stretching…. 9.4% strength increases using Loaded Passive Stretches between sets…Why Eastern
European sports scientists consider stretching a form of strength training…The importance of
Shutdown Threshold Isometrics and Fascial Stretching.
The drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84
Forging your body into an off-planet rock….The only equipment you need…..Loading correctly…..Performing a deadlift correctly….Grip, posture, breathing….How to lower the
weight….The five keys to an impeccable deadlift….. The Sumo Deadlift for steel glutes….
The Modified Romanian Deadlift for stronger hamstrings and granite calves…. The Duck
Deadlift off a Platform for eye-popping quads…. The Snatch Pull for rock hard lats and upper
back…..The Clean Pull for exceptional hand and forearm strength….The Deadlift Lockout for
midsection, traps, and grip emphasis…. The Side Press—seven reasons to make it the press of
choice…. The Floor Press for pec emphasis…. The Curl Grip Floor Press for biceps and lateral
triceps emphasis—and for fixing wrecked shoulders….. The Barbell Curl—for those who insist.
The Power to the People! Manifesto . . . . . . . . . . . . . . . . . . . . . . . . . . . . .113
Getting back to the basics—the Holy Grail of true power and strength…..Power to the
People!, a ‘simplex’ approach to strength training…The no frills power formula for
everyone….On brutally effective essentials—Bruce Lee’s final word.
About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .117
Order Pavel’s other books and videos . . . . . . . . . . . . . . . . . . . . . . . . . . . .120
9
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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
12
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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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s
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ä
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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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The mighty Arthur Saxon who performed this stunt regularly
when with the circus. The weight of his two brothers shown
here was well over 300 pounds. He had no problem bent-pressing them overhead with one arm daily. The ‘bent press’ is an
extreme version of the side press described later in the book.
(Photo from Earle Liederman)
14
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is counterproductive!
s
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17
DON’T
t
If after your
exercise, your
bath and your
rub-down, you
feel fit to battle
for a kingdom,
then your
schedule is
right.
—Earle
Liederman,
Secrets of
Strength, 1925
s
WATER DOWN YOUR STRENGTH WITH REPS AND FATIGUE!
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@
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¾{¶«K¬'±½'´U±Ó¯lÓK¯"¾8±­'´U¹ º ÓK«K¶ªU±'Ób«K¬'¶/«K­'ª#²±'Ób«K¬¶¼¶²'«K­ªg·•Õ2µ'Ö`Ò8¶)¸d±'­¹ ½d½±¶¯"¼¬d´#«K­'²«
±'²'¹ ·`¯jÓK¶¸«Kºg¾{¶´U¯"²'½¯"¹ «K¶ªM²¯"«K¶)¸dº «K¬Ï'ª#º ¶0ÓbÔ'¶ª#ºg±½'´U±Óª#¶´M«b´M±¯"´U«K±Ô'ª#¶×¶²'«b¬'º ¾8´#¶0¹ Ó
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Û ¶´#¿wÓK¯"«Kº »"­'¶/¯"²'½´M«hªM¶²'»"«h¬Ü=«K¶²'´#ºg±²¯"ªM¶¾{­'«K­¯"¹ ¹ ·`¶°)¼¹ ­'´#º ×w¶Ý~Þu¶«K¯Ï'±¹gº ¼)¸d¯"´#«K¶Ô'ª#±'½‰ß
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¼0¯«Kºg±²¹gº ²¶0´#³wÏ'¶« ¸d¶¶²Š·±'­ªÏªM¯"º ²¯"²'½Š·±­'ªU¾8­´M¼¹ ¶´»¶0«b±×¶ªg¸d±'ªMж½d¯²'½²'±¹ ±'²»"¶ª
¼±²'½'­¼«•·±'­ª<±'ª#½'¶ª#´<¶ÓKÓK¶¼0«hº ׶¹ ·oÕ
Here is how you can minimize various types of
fatigue and get the most out of your strength training:
1)
2)
3)
4)
5)
limit the repetitions to five and fewer;
increase the rest intervals between sets to a duration of three to five minutes;
limit the number of sets to two;
pause and relax between reps;
do not practice a lift more than five times a week.
* unless you are trying to build muscle, a point I will elaborate on later
1)
Limit the repetitions to no more than five
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¼º ªM¼¯"ßK¾8¯M°)º ¾8¯"¹¸+¶º »"¬«º ´U¹ ºgÓh«K¶½±'²'¼¶/¯"²'½½ºgÓhÓK¶ªM¶²'«bº ²²'¯"«K­ªM¶/¯"´¸d¶0¹ ¹ ¿=µŠ´M«K¯"«K¶½«K±Ô
®"±×wºg¶«b´M«Kª#¶²'»"«K¬¶°Ô'¶ªM«bæ@±'Ï'¶ª#«æ@±'¾{¯"²º ²d«h¬'¶¶¯"ª#¹ ·5´#º °«Kº ¶0´#¿¸d¬'¶²æ@­'´#´Mº ¯"²'´
¸d¶ºg»¬'«K¹ º ÓK«K¶ªM´U´M¬±¸d¶½«K¬¶)¸d±'ª#¹g½Š¸d¬±ªM­'¹ ¶½±'²¼¶¯"²½dÓh±'ªU¯"¹ ¹ Õzµ0ѐ¶´#ºg½¶´M¿w¯´«h¬'¶ª#¶´M­'¹ «
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²¶0ªg×±'­´U´Œ·w´M«K¶¾8Õ⊬'º ´Uº ¾8Ô¶½'¶´U«K¬'¶/ÓK±'ª#¾8¯"«hºg±²±'Ób«K¬¶¼±'¾{Ô'¹ ¶° ¼±'²'½º «Kº ±'²'¶½ª#¶ÓK¹ ¶°
¹ ±±'Ô´²¶¶0½¶½ÓK±'ªUÓK­'ª#«K¬¶0ªU´#«KªM¶²'»«K¬ºg¾{Ô'ª#±×¶¾8¶²«KÕ=µ
ç ¶ª#ÓK±'ª#¾8º ²'»l¾8±ªM¶«K¬¯"²´Mº ° ªM¶Ô´Ô¶ªU´M¶«¬º ²'½'¶ª#´U´M«Kª#¶0²»"«K¬½'¶×¶¹ ±'Ô¾8¶²«Øݺ ²'´#º ´M«K´
© ª#Ð'¯"½0·`è@±'ª#±'Ï0·¶×¿o¯"²±'«K¬¶ª}¹ ¶0¯½'º ²'»Yæ@­'´M´#º ¯"²~´MÔ±'ª#«K´}´M¼º ¶²'«Kº ´#«b¯"²½~¯YÓK±'ª#¾8¶ª
@
¸d±ªM¹ ½~¼¬'¯"¾{Ô'º ±'²¸d¶º »"¬'«h¹gº ÓK«K¶ª#Õdéº ¾8º «Kº ²'»U·±­'ª}ª#¶0Ô´}«K±~ÓKº ׶/º ´}¶×¶²~Ï'¶«K«h¶0ª#ÕÞu¯"²0·`±Ób«h¬'¶
¸d±ªM¹ ½'³ ´U´#«KªM±²'»"¶´#«b¯"²'½~¬'¯"ª#½'¶´M«Ï'±'½º ¶0´}¬'¯W×w¶Ï¶¶0²~¾8±¹g½¶½Š¸dº «K¬ÓKº ׶/¯"²'½~ÓK¶¸d¶0ª}ªM¶Ô
´M¶«K´#Õ}µ=êë¬'¶²ì϶»"¯"²«Kª#¯"ºg²º ²'»"¿=µŠªM¶¼¯"¹ ¹ ´Ô±¸d¶ª#¹gº ÓK«Kº ²'»l»"ª#¶0¯«Þuº жѪMº ½'»¶0´#¿
µ0콺 ½d¾{¯"²·`ª#¶0Ô¶«Kº «Kºg±²'´U¯"²½´M¶«K´¸dº «K¬'±­'«b«K±'±¾{­'¼¬´M­¼¼0¶´#´MÕYêí¬'¶²ìb´M«K±Ô'Ô¶½
¸d±'ª#Ð'º ²'»l±²«K¬'¶/ªM¶Ô´M¿oìbÏ'¶»"¯"²«h±º ²'¼ªM¶¯"´#¶º ²´#«KªM¶²»"«K¬ª#¯"Ô'º ½'¹ ·Õ+ìb϶¹gº ¶×¶·±'­~¼0¯²¼­'«
­'²'²¶¼¶0´#´M¯"ªg·`ªM¶Ô´U¯"²½´#¶«K´M¿o¯"²'½~½'º ´M¼±0׶ªU¯"²~¯"Ï'º ¹ º « ·`«K±ª#¶¼0±0׶ªU¾{­'¼¬Óh¯"´M«K¶ª#Õ+©@²'½¿·±'­
¸dº ¹ ¹'¾8¯Ð'¶@Ï'º »"»"¶ª<»"¯"º ²´MÕ=µ
18
2) Increase the rest intervals between sets to a duration
of three to fiveminutes
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Limit the number of sets
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Pause and relax between reps
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t
If you freak at
the thought of
putting some
weight on your
joints, expect
your joints to
remain weak.
s
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19
5) Do not practice a lift more than five times a week.
Z [\H]^__7`^&a&b_7`_7`c_d e __7cf^gca"hgHij ^k7[\H_ bT^e]`__7[le l^_ bTgHe mY`[h\Hg_7[\$^i[n^\
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A German study
performed in
the early sixties
discovered that
taking more
than a day off
between
strength
training sessions
reduced their
effectiveness
by a whopping
50%!
s
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The mighty Arthur Saxon performing his official world’s record lift
of 448 pounds in the two hand anyhow. (Photo from Earle
Liederman)
20
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21
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L O W R E P A D VA N TA G E S
é êì"íîï êðñîHòóôLõðê ö÷ôøùóúú7ûññü@ô÷÷ñýHôú7ñþÿ þôö÷ñýHî-ùï ùõ ýHñíñú?êú7ê ùö
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Don’t try
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News Radio
TV show
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þÿ
þÿ
)þ
)þ
t
You'd better get
on a first name
basis with heavy
deads if you are
after a hard
butt!
s
25
"BUT I
t
…occasional
heavy lifting
tends rather
to harden the
muscle than
to rapidly
increase its size,
protracted effort
at lighter but
good-sized
weights doing
the latter
to better
advantage.
—William Blaikie,
How to Get
Strong and How
to Stay So, 1879
s
26
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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 £˜¤›³ž ³³ž®
¨j¥¤Ÿ ³Pž§.¥ ³ M³´h £&›¢/ž³-Ÿ¹¦¶]¥£&žŸPžŸ ³´hž›]¶›-¢/›§&¸´ ³³§.£&¸¤¥©£.P¢/§.
œ- ´Ÿž£&¥§PŸ¥(§.¶§&ž›]¤›³ž§›¡ ®¯ºµf›³ž§¥§»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(×$ÂYË.¦Ë¡M›À/Ä'§. ³Ë(À´aÍ%žÌ)ŸÆ ÑMfƼÀ Ҙ³ÔÖÕ)© §.£.›ž³¥²£b¥(³³-ž® º³¢/¥³ž¡M¥§³£&ž›]£.ž¥(³¶]¸)¹=¢ §.£.ž²›Ö ³´­%£ž¥´´§. ³´
t
... check out
the weight
facility.
If there are
more machines
than
weights and
you're not in
the snack room,
think twice
before entering.
—Louie Simmons,
powerlifting
coach
extraordinaire
s
30
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ô ë÷ûîFî÷éë$ù-ëú ûé÷ÿ òöéú ìë'øëð÷ø.ú ö÷ðí%îï]÷îFîìëô(ìë'îòSî
ëòëì÷ÿqîïø
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ò öéú ìëýóïú ô ÷ð÷ø.ëìû(÷é-ú ì]÷éë úMëô ñõ(íîïù-úMô ô%óëPóïúMô ñúMìûhï -òSú öøîý÷/ø ïò (/î#ø ï÷ïø¼ë
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ù ð&ð øëñF÷î ñ >ìöë'5ð îø.÷ð&ðöúMëìöë'ÿ që÷÷/éë
'
?fïð.5ð ú ëð @%÷5ø ú ìú ìû öú ôMú ÷ú ëð&ôMîî ]ô ú ë A)ïì a3í ø.ñõ
ù-úM÷é ôMëì÷ ímî ïûô ímó ø.óëôMô ðõ%úMì÷ú òú ñ (÷úMìûô ímóúMû
ô ÷ëð.3õ ìñ]ìî÷òSïöé]ëôMðëB
ÿ éëPë ú ô%îìë#ð ìî)ù
÷é ÷ ø.ëë$ù-ëú ûé÷#ð øëP÷éëPòîð÷ì ÷ïø ô Cõ ëø.5ð ÷ú ô ëõ
5ð ëð.÷õ%ë ëö÷ú ë3õ ìñ]ë ú öúMëì÷÷ø (úMìú ìûh÷îîô ÿ=þaî
íîï D
t
Your nervous
system will
shove a brick
under your gas
pedal when it
realizes that the
stabilizing muscles are not up
to the job.
s
“Machines are the
wusses’ way out!”
31
I S O L AT I O N
EXERCISES,
FRANKENSTEIN’S
CHOICE
CE FGHIJCFKFG5LM IM IJNHO0PHG5FQ7GRTSUHIVAHM WFIHG#XIYH XZW5HG[>H\F$KLF]LZX\^_X` \H\a'M FK
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_XGHUM I-lbG^'PG5XIHR
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!
Â6ÃÄÅÆ ÇÄÈ:ÇÉ>Ê'ÃÆ ËÌÍÈ:Æ Å#ÍÌà ÄÎÏÃÇÐÍÌÃËÎÏÃÑÂ|ÌÃÏÇÉÃÒ>ÇÓÔÉÇÕÓÖÃ×3Í$ÌÃÅ5ÍÉÇÄËÃÉ
CÎ ÄÕÌÎÉÕÃÉ>Ò>ÇÓÊ'ÆØ ØTËÃÍÚÙ+Û:ÎÜÃÎÍÆ ËÌÍÐÆÅ5ÍÑNÝ{ÌÃÉà ÕÇ|Ò>ÇӃÐÃÃØTÍÌÃÍÃÄÅÆ ÇÄÞàßUÇÓÉ
ÐÇÉ5ÃÎÉÏ)ÎÄÕáÆÖÃÔÅ×3É5ÆËÌÍÞâäã>ÃÄÍÆ ËÌÍÃÉÙÝBÌÆ ÍÃàÜÄÓÖÜØ ÃÅCكå7Ç|Ò>ÇÓÐÃÃØCÒ>ÇÓÉ#ÅÌÇÓØ æ
ÕÃÉ#ÎÄÕÃã>ÃÄÖÌÃÅÍçÐØ Ãè0Æ ÄË(ÍÇÇÞ
/Â ÃÖÌÄÆ ÖÎØØ Ò>×TÇÄØ Ò&Í$ÌÃ ÐÆ ÄËCÃÉ/ÐØ Ãè0ÇÉ#ÏÓÅ5ÖØÃÅ/Æ ÄÍÌÃ
ÐÇÉÃÎÉ5Ï)ÏÎCÜà ÎÐÆ Å5ÍÑ'éÄÉ5ÃÎØÆ Í Ò3×CÊ'ÌÃÄÍÌà ÕÃÏÎÄÕÐ$ÇÉ
ÐÇÉ5ÖÃÆ ÄÖÉÃÎÅÃÅ5×3ÇÍÌÃÉcÏÓÅÖØ ÃÅäêÓÏÔÆÄÇÄ'ÍÌÃÎÖÍÆ ÇÄÑ
ëAÆ ÜÃ Î(Å5ÍÇÄÃÕÉ5ÇÔÔÃÕÆÄÍÌÃ0Ê'ÎÍÃÉ#ÅÃÄÕÅ#ÉÆ ÔÔØ ÃÅ
ÎÖÉ5ÇÅ5ÅcÍÌÃÅ5ÓÉÐ$ÎÖÃ×TÍÃÄÅÆ ÇÄ'Å5ÔÉ5ÃÎÕÅ5È:Æ ÉÉ5ÎÕÆ ÎÍÃÅÈìÐÉÇÏ
ÍÌÃÏÓÅÖØ ÃÕÆ É5ÃÖÍØ Ò&ÉÃÅÔÇÄÅÆ áØ ÃÐÇÉ#ÍÌÃêÇáÎÍÌÎÄÕ
ÍÇÊ'ÎÉ5ÕÅ#ÇÍÌÃÉ5ÅÑÂÌÃáÆ ËËÃÉcÍ$ÌÃÅ5ÍÇÄÃ×3ÍÌÃÍ$ÎØØ ÃÉ#ÎÉ5Ã
ÍÌÃ0ÊÎã>ÃÅcÎÄÕÍÌÃÐÓÉÍ$ÌÃÉ#ÍÌÃÒnÅ5ÔÉ5ÃÎÕ0Ù
Like a stone dropped in
the water sends ripples
across the surface, tension
spreads—irradiates—from
the muscle directly
responsible for the job at
hand towards others.
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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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t
This man had
the theory that
if every day you
thoroughly
exercised your
back muscles,
you would keep
your figure,
your health, and
your strength
into advanced
old age.
s
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EMPHASIZE
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like a nail.
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YOUR PROBLEM AREAS WITHOUT ADDING EXERCISES
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