Power to the People! : Russian Strength Training Secrets for Every American
How to get super strong without training to muscle failure or exhaustionHow to hack into your 'muscle software' and magnify your power and muscle definition How to get super strong without putting on an ounce of weightOr how to build massive muscles with a classified Soviet Special Forces workout Why high rep training to the 'burn' is like a form of rigor mortisand what it really takes to develop spectacular muscle toneHow to mold your whole body into an off-planet rock with only two exercisesHow to increase your bench press by ten pounds overnightHow to get a tremendous workout on the road without any equipmentHow to design a world class body in your basementwith $150 worth of basic weights and in twenty minutes a dayHow futuristic techniques can squeeze more horsepower out of your body-engine How to maximize muscular tension for traffic-stopping muscular definition How to minimize fatigue and get the most out of your strength trainingHow to ensure high energy after your workoutHow to get stronger and harder without getting biggerWhy its safer to use free weights than machinesHow to achieve massive muscles and awesome strengthif thats what you want What, how and when to eat for maximum gainsHow to master the magic of effective exercise variationThe ultimate formula for strengthHow to gain beyond your wildest dreamswith less chance of injuryA high intensity, immediate gratification technique for massive strength gainsThe eight most effective breathing habits for lifting weights The secret that separates elite athletes from 'also-rans'How to become super strong and live to tell about itProduct Details
Editorial Reviews
Review
"Pavel Tsatsouline has burst onto the American health and fitness scene like a Russian cyclone. He razes the sacred temples of fitness complacency and smugness with his revolutionary concepts and ideas. If you want a new and innovative approach to the age old dilemma of physical transformation, you've struck the mother-lode." -- Marty Gallagher, World Masters Powerlifting champion and Parrillo Performance Press
"Pavel and his book are the best imports from Russia since Siberian Ginseng! A fountain of information... an elixir for the body." " -- Fairfax Hackley, Arnold Schwarzenegger Classic Martial Arts Seminar Director
"Whether you're young or old, a beginner or an elite athlete, training in your room or in the most high tech facility, if there was only one book I could recommend to help you reach your ultimate physical potential, this would be it. Simple, concise and truly reader friendly, this amazing book contains it alleverything you need to knowwhat exercises (only two!), how to do them (unique detailed information you'll find nowhere else), and why. Follow its advice and, believe it or not, you'll be stronger and more injury-resistant immediately. I guarantee it. I only wish I'd had a book like this when I first began training. Follow this program for three months and you'll not only be amazed but hooked. It is the ultimate program for "Everyman" AND Woman! I thought I knew a lot with a Ph.D. and 40 years of training experience...but I learned a lot and it's improved my training significantly." -- Jim Wright, Ph. D., Senior Science Editor, Flex Magazine, Weider Group Editor
About the Author
Pavel Tsatsouline, Master of Sports, is a former physical training instructor for Spetsnaz, the Soviet Special Forces, an articulate speaker, and an iconoclastic authority on flexibility and strength training. Pavel was nationally ranked in the Russian ethnic strength sport of kettle-bell lifting and holds a Soviet Physical Culture Institute degree in physiology and coaching. Tsatsouline has authored three books, Beyond Stretching, Beyond Crunches, and Power to the People!
Customer Reviews
An objective review from a critical, but practical, man.
I have owned this book since 2001, and the principles outlined have been a regular staple in my training. This is not to say that I have done the exercises in this book at the exclusion of all else for the last 8 years. But rather, I have regularly included cycles in my yearly exercise routine that focus on the concise, abbreviated, and basic exercises cited in this work.
There are some negative reviews on this product in which the reviewer(s) make the complaint that there is very little scientific research which is sourced. I would counter this complaint by saying that such a claim is not relevant for the scope of this book. This book seems to be designed to lay out a basic 'strength only' routine, and is not designed for competitive weightlifters, powerlifters, or strongmen... unless they use the routine on what would for them be a 'lighter cycle' or a 'back-off period'.
Instead, the book seems designed for non athletes, or people who enjoy keeping fit and strong in a way functional to their everyday lives and health... and appearance. This is the category I fall into, and because of that, I read the info in this book, test it, and use it if it works. I have not the time, nor the inclination to launch an in depth study of various training modalities and their respective sources, so that I can smartly post a review on Amazon.
There is also a series of complaints claiming the lifts are dangerous, and the workload unbalanced. Again, I would assert that this is false. Any exercise in existence is dangerous when done incorrectly and under significant load. So long as the exercises in this book are approached with reasonable technique and loaded within your lifting means, there is no danger. I have to underline that I've periodically repeated use of this program over the last 8 years, and it has been wonderful every time.
A program like this one is perfect during periods when your time is short, i.e., lots of overtime at work, some large scale home project, etc. You can do the work in 20 minutes, and then get on with life. Volume can be added when your schedule returns to normal. I feel it is a solid, highly versatile and customizable routine, and I'm sure it will remain a staple in my exercise routine.
The reason I gave this product 4 stars instead of 5 is due to the hype and ad copy on the book itself. In particular, there is a claim on the back cover about being ripped and so forth. This book is not a book with any focus on adipose loss, and losing bulk will certainly require another method be included in your training. This is a strength regimen. And while increases in muscular mass or density should burn more calories, please do not expect to look like one of the cast of the movie "300" by using this program alone.
Great Book for the Devoted Weightlifter
Power to the People is a great book for a devoted weightlifter. This is why I gave it five stars. It is probably not the best book for the begginer.
One of the things I loved about this book is that it goes into specific detail about the form of the lift and why it is important to do so. This is very important to prevent injury and to maximize strength gains.
About six years ago when I was lifting weights (now I practice meditation, chanting, Soul Dancing, etc.), I gained more strength more quickly following Pavel's techniques in this book. I easily increased 100 pounds on my deadlifts and squats in repetitions (not max).
I recommend this book for the devoted weightlifter. I also suggest making photocopies of the lifts and bringing them to the gym. This will help you implement every part of the lift, which will assist in your safety and gains. After you learn it, there is no need to continue to revisit before each lift. This is what I did.
Note: I have been meaning to write a review on this book for years. Now, it is done. :)
not worth your time
this book presents itself as an introduction to weight training, but the techniques in it would probably only be of value to people who have been lifting for several years, and only for the purpose of adding diversity to their routines. if you are just starting out lifting, pick up a copy of Mark Rippetoe's Starting Strength and skip this book.
I followed the techniques described in this book for a little less than a year. I gained some mass and ended up with stronger abs, legs, grip and lower back, and vastly increased willpower. I also wasted a huge amount of time that could have been spent following more productive methods.
as a final note, on pavel's forums they state that one of the most common questions they get is how to implement a hypertrophy program called the "bear routine" described in this book. I imagine they get so many questions about it because it is such a bad program. doing 5-10 sets of 150-200 pound deadlifts five days a week, especially as a novice trainee, is a guaranteed recipe for overtraining.
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