Beyond Bodybuilding by Tsatsouline, Pavel -- Read -- Imperial Library of Trantor

Index

Cover Page Title Page Copyright Page To Clarence Bass Contents Introduction Section One: Power Training

Articles

Mind Over Muscle: the 5x5x5 Program The ‘3 to 5’ Method: Strength Training for Special Weapons and Tactics Teams Make a Quantum Strength Leap with ‘Progressive Movement Training’ Hardgainer? – I’ll Fix It.: A DeLorme Method Inspired Six Week Hypertrophy Cycle ‘Fatigue Cycling’: Another Secret of the Russian Bodybuilding Underground The Russian Squat Assault The Presence of Power and Three Super Squat Techniques to Develop It Bench Press Training, the Russian National Powerlifting Team Style

Questions and Answers

‘Holistic bodybuilding’? – No, power bodybuilding! ‘Workout’ or ‘practice’? Be strong, stay fresh What does it mean, “training the nervous system?” Is traditional power cycling obsolete? A straightforward power cycle A last minute peaking cycle Power up with singles Build might and muscle with the classic ‘countdown to power’ Russian sets and reps for power What do the Russians think of pyramids? A PTP/ladder hybrid to jump start your bench Moscow bench press champion’s program Wave the weights for power ‘Interval circuit training’ for power on a tight time budget A simple power cycle The RKC Ladder: a shock program for shoulder strength and mass Slow gear for strength To pause or not to pause the deadlifts, that is the question Light weights, hard deadlifts Jurassic training revisited: building tendon and ligament strength What are the ‘high-tension techniques’? High-tension techniques – not just for the gym ‘Lifting the weight’, ‘feeling the muscle’, or...? Know your max without testing it? Use your head for max power, muscle, and safety ‘Active negatives’ for power, muscle, and safety Heavyweight advantage for the lean Boost your bench... with shrugs! Dumbbell bench power Squat big with bad knees? ‘Dead squats’ for power Protect your back with a ‘virtual belt’ “Iron fundamentalism”? Old-Timer training Q & A Drills that rule, drills that drool Free weights for beginners? A no compromise home gym on a budget Can single joint exercises build strength?

Section Two: Training Planning

Articles

Divide and Conquer: Designing the Perfect Split Periodization Demystified

Questions and Answers

The upper body solution for ‘high intensity’ bodybuilders Are lay-offs any good? Planned vs. free style training Twice-a-day training: the edge or overtraining? The perfect split for the ‘Strong as You Look’ series Why can the abs be trained daily and other muscles cannot? Turning lemons into lemonade: overtraining for gains Mathematics of muscle growth Is varying exercise tempo worth the trouble? Not satisfied with your rate of progress? Variety for minimalists

Section Three: Back

Articles

Calling for Back-Up! (the ‘Strong as You Look’ Series) Lats: the Secrets of the Russian Bodybuilding Underground

Questions and Answers

Is the deadlift the king of back exercises? Don’t feel your lats? – We’ll fix it! Spread your wings and max out on the pullup test with ‘tactical pullups’ Are bent over rows overrated? “Injury prevention by imperfection training” Solutions for a tight back The McKenzie Method for a healthier back How do the abs protect the back? Is the trap bar better than the straight bar for deadlifts and shrugs?

Section Four: Legs

Articles

Legs of Steel (the ‘Strong as You Look’ series) Hot Wheels by Summer!

Questions and Answers

Can you build good legs with plyometrics? Training calves at home Russian farmer walk for stubborn calves Powerful legs without squats? How deep is your squat? High rep front squats? A shortcut to perfect squats “Squat, squat, squat” Shoulder friendly heavy squatting No more bowing knees in the squat! Heavy lifting, easy on the knees Can you let your knees slip forward when squatting?

Section Five: Neck & Shoulders

Questions and Answers

The old-timer neck bridge The secret of Paul Anderson’s powerful neck Shoulder training on the twenty-rep squat routine The Sots press: an extreme shoulder workout without an extreme weight Build cannonball delts yesterday with an old time strength feat The shoulder friendly see-saw press The neck and traps, the hallmarks of an elite athlete Cannonball delts without direct delt work? Sore shoulders no more Lateral raises minus the headache Alternatives to the press behind the neck Rotator cuff work, is it worth the trouble? Seated presses for a touchy back?

Section Six: Arms

Articles

Armed and Dangerous (the ‘Strong as You Look’ Series) Frequently Asked Questions about Arm Training The Top Ten Russian Arm Training Secrets

Questions and Answers

Russian powerlifting triceps blaster Elbow friendly straight bar curls Forearm specialization for the pipe masters Clubbells™: for totally awesome forearms Build huge biceps with... the bench press! Are squats needed for big pipes?

Section Seven: Chest

Articles

A Chest to Stand a Glass on (The ‘Strong as You Look’ Series)

Questions and Answers

Frequently Asked Questions about Chest Training Old style pecs “I don’t want my pecs to look like breasts!” How to train for ‘old-timer pecs’ Pecs without a bench Having a hard time recruiting your pecs? – We’ll fix it! Powerlifting secret of pec power

Section Eight: Naked Warrior

Articles

The Russian Special Forces Ladder to Power The Evil Russian’s ‘Hit the Deck’! Program The NASA Pushup Program Grip-ups, Spider-ups, and Pinch Grip Pushups The Dragon Walk Slow Kicks The Lizard and ‘Walk the Dog’ The Deck Squat Russian Laundry The Tiger Bend Pushup

Questions and Answers

How to make bodyweight neck bridges harder Gymnastic rings for bodybuilders Jack La Lanne’s pike pushup Ace the Marine pullup test with ‘the Russian rest/pause’ SWAT dips: safer and harder The rolling neck bridge Should I do weighted pullups to up my bodyweight pullups reps? Superstrict pullups – the hard way

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