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3 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 P.O. Box 4381, St. Paul, MN 55104 Tel: (651) 645-0517 Fax: (651) 644-5676 Credit card orders: 1-800-899-5111 Email: [email protected] • 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: [email protected] 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.

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Page 1: Pavel Tsatsouline

3

Russian Strength Training SecretsFor Every American

By Pavel Tsatsouline, Master of Sports

Copyright©1999 by Advanced Fitness SolutionsAll rights under International and Pan-American Copyright conventions.

Published in the United States by:Dragon Door Publications, IncP.O. Box 4381, St. Paul, MN 55104Tel: (651) 645-0517 • Fax: (651) 644-5676Credit card orders: 1-800-899-5111Email: [email protected] • Website: www.dragondoor.com

ISBN: 0-938045-19-9

Book and cover design, Illustrations and photo effects by Derek BrighamWebsite http//www.dbrigham.com • Tel/Fax: (612) 827-3431 • Email: [email protected]

Digital photography by Robert Pearl Photography • Tel: (612) 617-7724

Manufactured in the United StatesFirst Edition: January 2000

DISCLAIMERThe 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 physicianbefore engaging in them.

Page 2: Pavel Tsatsouline

4

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FO R E W O R D

Page 3: Pavel Tsatsouline

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DedicationKT. OZR. Malta. Always.

Page 4: Pavel Tsatsouline

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

Wired for power: superstrength without bulk . . . . . . . . . . . . . . . . . . . . . . . .1 0How to install a ‘muscle software’ upgrade into your nervous system and improve yourstrength and muscle tone….Why the fascination with bodybuilding has led to a decline ineffective strength training…. Futuristic techniques which enable you to squeeze more horse-power out of your body-engine.

Tension! What force is made of . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 2How tension generates force…..How to maximize muscular tension for traffic-stopping mus-cular definition…The five keys to high tension training…The inverse relationship betweenvelocity and strength….Flexing to maximize tension…The function of the mechanoreceptorsin regulating strength….Using Henneman’s size principle to maximize muscular recruit-ment....Why high values of fatigue and tension are mutually exclusive.

Training to failure–or to success? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 6Why the strongest men and women in the world have never trained to failure….Why intensityis the single most important factor in strength training….The fallacy of ‘pushing to thelimit’…The only scientific definition of weight training intensity….. Pushing the limits ofweight/tension, not reps/exhaustion…..Why training to muscle failure is counterproductive…Greasing the neural groove using the Hebbian rule.

D o n ’t water down your strength with reps and fatigue! . . . . . . . . . . . . . . . .1 8How to minimize various types of fatigue and get the most out of your strength training…Howto ensure high energy after your workout….Why performing more than five reps per set hin-ders strength development….Why you need to increase the rest intervals between sets….Whyi t ’s best to do only two sets….Why you need to pause and relax between reps…How to buildgreater ligament strength by "locking and loading"….Surprising advice on how often to prac-tice a lift for optimal gains.

More low rep advantages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 2Three reasons why heavy low rep training is the safest way to lift…. Why the stabilizing mus-cles are prematurely fatigued during high-rep sets…. Why most serious injuries occur duringfatigued states….Why bodybuilders suffer from more pec tears than powerlifters….the signifi-cance of concentration for injury prevention…Low reps for a better quality of life…Why heavylow reps can have a tonic, energizing effect on the nervous system.

Rigor mortis, or why high reps failed to tone you up . . . . . . . . . . . . . . . . . . .2 4Why going for the 'burn' doesn’t work….What is ‘real’ muscle tone and how do you getit?…..building muscular tension from neurological activity, not energy exhaustion….Increasingmuscle tone through a more alert nervous system…Why strength and tone training is thesame thing….why deadlifts work best for steel glutes…How to get maximum definition in yourtriceps…Why training heavy is the best way to get ripped.

"But I don’t want to bulk up!" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 6Why 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 andreconstruction…. Increasing your muscles’ packing density….Why a denser muscle is a harder muscle.

6

TA B L E O F CO N T E N T S

Page 5: Pavel Tsatsouline

"Machines are the wusses' way out" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 0Why it’s safer to use free weights than machines…..And why using the strength built on anexercise machine is like shooting a cannon from a canoe….How machines create micro-trau-ma, pattern overload and eventual injury….Why the Soviet Olympic teams considered freeweights their best chance for winning a Gold.

Isolation exercises, Fra n k e n s t e i n ’s choice . . . . . . . . . . . . . . . . . . . . . . . . . .3 2The dangers of isolation exercises….Paying attention to the kinetic chain for optimal perform-ance…The importance of building inter-muscular coordination for functional strength….Whydeadlifts can help you run faster and jump higher.

I r radiation: the science of getting strong and hardwith only two exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 4The Sherrington Law of Irradiation……The neural ‘turn on’…. How a hard-working muscle cancheerlead its neighbors into amplifying their strength….Why compound exercises are moreeffective strength builders than isolation moves…Designing a superior efficiency strengthworkout…. Starting a chain reaction and bringing every muscle in your body into play…..por-trait of the deadlifter as supreme muscleman…Why the deadlift is THE exercise of choice foreveryone, from computer geek to Olympic athlete…..Why the deadlift is more effective thanthe squat…. How the deadlift strengthens the lower back, traps, scapulae retractors, lats,forearms, and hamstrings….Why the deadlift may be the best abdominal exercise, barnone…..How to develop your pressing prowess….How to correctly perform the side press.

How to emphasize your problem areas without adding exercises . . . . . . . . . .4 0How to shape your body with only two exercises….Why you cannot reshape an individual mus-cle….Why genetics makes a difference…. Tweaking the basic drill to shift a lion's share of theload to your problem area…Specializing on your weakness while working the rest of your mus-cles adequately—without adding exercises.

How to become a bear: a Soviet commando’s muscle building secret . . . . . . .4 2If you want massive muscles and awesome strength….How a Russian trooper was able to sportsixteen inch arms-of-steel in just two months of training—and go on to lift 40-50 tons everyworkout…How compression of rest intervals promotes growth hormone production and maxi-mizes testosterone.

Last three pieces of the big biceps puzzle . . . . . . . . . . . . . . . . . . . . . . . . . .4 4How to build huge muscles on a program of deadlifts and presses only….What, how and whento eat for maximum gains….The importance of rest….Why you need to reduce stress to pro-tect 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?" . . . . . . . . . . . . . . . . . . . . . . .4 6‘Muscle spinning’, ‘fake’ muscle growth and the Potemkin village phenomenon….Thetwo types of muscle growth—which one maximizes strength and makes you rock hard.

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Page 6: Pavel Tsatsouline

On variety, soreness, and keeping things in focus . . . . . . . . . . . . . . . . . . . . .4 8How the rebound phenomenon affects your strength program….Mastering the magic of effec-tive exercise variation….The danger of switching routines….The importance of focused super-human effort….How to remain relatively free of muscle soreness…..The benefits of simplicityover complexity.

Cycling: the Russian breakthrough for continuous improvement (and an excuse to work hard part time) . . . . . . . . . .5 0The fallacy of the Milo myth…..The pitfalls of over-prolonged training….Making improvementsthrough reduction….Periodization or cycling—a revolutionary approach to strength train-ing…..How to make gains year after year….Why ‘softening up’ can reward you with newstrength breakthroughs…The ultimate formula for strength…..How to gain beyond yourwildest dreams—with less chance of injury….How to avoid burnout….How to perform theLinear Cycle for new personal records….. Wave cycling and dealing with gaps in your train-ing….The Flexible Wave Cycle….. The Structured Wave Cycle…. The Step Cycle.

H y p e r i r radiation: how to boost your strength and safety at the same time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 8How to hack into nature’s neural software to maximize strength training effectiveness andefficiency….The reflex arc for easier, safer deadlifts….How to milk irradiation for all itsstrength amplifying worth.…..Hyperirradiation—the high intensity, immediate gratificationtechnique for massive strength gains…How to increase your bench press by ten poundsovernight… Three ‘Anti-isolation’ techniques for added strength and greater workout safe-ty….How Japanese sanchin techniques can add power and stability to your training….Theimportance of full tension….How to avoid dissipating your strength…The three greatest bene-fits of hyperirradiation.

Hard abs + strong hands = powerful body . . . . . . . . . . . . . . . . . . . . . . . . . .6 2Stimulating the forearm musculature for enhanced lifting ability….The importance of gripstrength….. Avoiding ligament damage and carpal tunnel syndrome…..Abs—the weak link lim-iting everyone’s performance…How flexing the abs amplifies the power of your lift.

Power breathing: the ka rate secret of superstrength . . . . . . . . . . . . . . . . . . .6 4How to elevate intra-abdominal and intra-thoracic pressure for additional power….The pneu-mo-muscular reflex……How to potentiate ‘muscle excitability’ for further strengthgains….How to safely hold your breath for greater lifting power—and when the Va l s a l v amaneuver may be contraindicated…..Why you shouldn’t wear a lifting belt…..The best-everab exercise?…..Avoiding back injuries and hernias…..Increasing your overall strength with thepneumo-muscular reflex….Rectal sphincter contraction for amplifying strength…. The eightmost effective breathing habits for lifting weights.

Slow and steady wins the race . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 8How to simultaneously maximize training effect, safety, and performance….The benefits ofslowness.…Why gymnasts have the most spectacular muscular definition…Why ballistic cheat-ing is a loser’s game….Straining and grinding for maximum lifts….How the firing rate burstcan turn you into a lifting crash-and-burn victim….How gunning the weight can kill yourlift….Super slow for massive go…..Teaching your nervous system how not to give up.

8

Page 7: Pavel Tsatsouline

Feed-forward tension—how to acquire the strength of the mentally dera n g e d . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 0F r a n t z ’s Third Commandment of Powerlifting…How to trick your feed-back loop and surge tonew strength gains….Pulling the brake from under your gas pedal… Disinhibition training, thehottest new direction in strength training…Employing feed-forward tension to maximumadvantage…. How ‘virtual lifting’ builds strength…..How to successfully ignore reality….Usinginternalization as a secret weapon in strength training.

Pre-tension for max power and safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 4Maximal flexing of the muscles for greater strength and safety…. The three types of contrac-tion and which gives the highest values of tension….The secret that separates elite athletesfrom 'also-rans'. Successive induction: how to get a strong biceps by contracting your tricepsWhy antagonist pre-tensing, or successive induction, contributes lasting changes to yourstrength...Successive induction for superior joint stabilization and reduced joint stress.

On shoes, gloves and mirrors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 8Less strength, more injuries—why it’s better not to wear shoes when you lift—and what towear if you have to…. Achieving a power boost with the positive support reaction…Sensitizingthe extensor reflex receptors for heavier lifts…Why wearing gloves weakens your presses…Why mirror-gazing can be the difference between mediocrity and greatness….Blindfolded lift-ing for developing superior ‘muscle-joint sense’ and better body awareness.

Power stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 2Becoming super strong and living to tell about it….Speeding recovery and reducing injury withpower stretching….Increasing muscle growth 334%—with progressively more intense stretch-ing…. 9.4% strength increases using Loaded Passive Stretches between sets…Why EasternEuropean sports scientists consider stretching a form of strength training…The importance ofShutdown Threshold Isometrics and Fascial Stretching.

The drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 4Forging your body into an off-planet rock….The only equipment you need…..Loading correct-l y … . . Performing a deadlift correctly….Grip, posture, breathing….How to lower theweight….The five keys to an impeccable deadlift….. The Sumo Deadlift for steel glutes….The Modified Romanian Deadlift for stronger hamstrings and granite calves…. The DuckDeadlift off a Platform for eye-popping quads…. The Snatch Pull for rock hard lats and upperback…..The Clean Pull for exceptional hand and forearm strength….The Deadlift Lockout formidsection, traps, and grip emphasis…. The Side Press—seven reasons to make it the press ofchoice…. The Floor Press for pec emphasis…. The Curl Grip Floor Press for biceps and lateraltriceps emphasis—and for fixing wrecked shoulders….. The Barbell Curl—for those who insist.

The Power to the People! Manifesto . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 1 3Getting back to the basics—the Holy Grail of true power and strength…..Power to thePeople!, 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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 1 7

Order Pa v e l ’s other books and vi d e o s . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 2 0

9

Page 8: Pavel Tsatsouline

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1 0

t

Function

precedes

structure.

-Wolff's

Laws

WIRED FOR POWER: SUPERSTRENGTH WITHOUT BULK

Page 9: Pavel Tsatsouline

1 1

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1 2

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

extraordinaires

TE N S I O N! WH AT F O R C E I S M A D E O F.

Page 11: Pavel Tsatsouline

High tension training has five key conditions: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.

1) Slow exercise performanceÙgÚ Û�Ü�Ú Ý�Þ0ß(Ý�à1á â ã1ä å)Ú Ý�ÞOæ.â�ç�å�Ú2å)â�Ý�è)á2â ã1á æCÚ è�ß]Ý�äéä è)è�Ú Ü æCéâ�ê�êSß(Ý�à�äà�ë�æ0æ.â�ç�å�ì�í æ.è�Ú â�á â�îÞZæï1ðÝ�Ü�í�ä�ñ�ò�ó�ô�èEß0è�éÚ äÝ�Ü�Ú è)Ü�Ý�ß(êSä à:õ�Ú á áQÛ�Ú Þ(ç�å�äà�â�ç�Ü�Ü�í�ß(Ü�Ü�í�ä3Û�â�å)é äRö6Ü�äÝ�è)Ú â�Ý�å)ß(ì�Ú à�á æà�å)â�ì�è�â�Û�Û�ß(è�Ü�í�äw÷.äá â�éÚ Ü æUÚ Ý�éå�äß(è�äè)ø

ù ç�è�éá äè�éß(Ý�Ý�â�Ü�Þ(Ú ÷Qä"ß(á áQÜ�í�äRæCí�ßZ÷Qä"Þ(â�Ü�ã1í�äÝ�Ü�í�äRæUéâ�Ý�Ü�å�ß�é Ü�Û�ß(è)Ü�Û�â�å.÷.ß(å�Ú â�ç�èêSäéí�ß(Ý�Ú2éß(áQß�Ý�à�Ý�äç�å�â�á â�Þ(Ú é ß�áQå�äß(è�â�Ý�èï0ú

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2) Maximizing muscular tension, or ‘flexing’, regardless of the weight used

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1 3

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Karatekas have

performed

special exercises

called sanchin

which involve

maximal

dynamic tension

of the muscles

for centuries.s

Page 12: Pavel Tsatsouline

3) Employing heavy, 85-95% of one’s maximum, weights at least some of the time� ��!�" #$�&%(')%(*�+�,.- /���021�34�'53���*�+�6 7�826 -:9;0<��!�1>=�%?#$!�- /���0@3A-:9282B�1�"DC&+�302E�F!�0@!�"�7 #$- 0@�G1

H F�*�*�,.30;-:B�4�*�FI"�*J#$!�- /���021�0<1K6:6 '51?6:1?0@��!L6:1�0;!NM���1�F6 !�3IO�0@6 1�3�P� ��F�!�!NF�!�1K3*�"�3Q�R�- F�30@'K%5*�+�FI3�E�- "�!�'�C)*�- "�0@3�'51�"�7�0@!�"�7�*�"�3I,.+�302/�!�021�B�B�+�30@*�,.!�7�0@*�0@��!E�F�!�3�3+�F!N*�9<S F!�1�6 T5F!�3�-:3�0@1�"�B�!�QVUW��!�"�1�E�!�F3*�" #$��*���1�3I7�*�"�!L"�*�0;��- "�/ H +�0<7&%5"�1�,X-:B0@!�"�3�- *�"�!�Y�!�F�B�- 3�!�3I1�0;0@!�,.E�0@3I0;*$6 - 9@021���!�1=�%�#$!�- /���0;'K=(1�F�-:*�+�3I3�!�"�3*�F3I0@��F*�+�/���*�+�0<��-:3H *�7&%�3�B�F�!�1�,Z0@*�0@��!L3E�-:"�1�65B�*�F�7�0@*�3��+�027�*�#$"�0@��!�*�E�!�F1�0;-:*�" H !�B�1�+�3�!N0@��!�%[E�!�FB�!�- =5!0@��!N6 *�1�7�1�3I7�1�"�/�!�F�*�+�3�Q?U\��!�" %(*�+�FI,.+�3B�6 !�3I3���1�4�!N1�"�7$0;��!�"�B�*�6 6:1KE�3!L+�"�7�!�FI1 H 1�F H !�6:60@��1�0]-:3A0@*�*G��!�1>=�%('^- 02- 3I0@��!L7�- F0 %?#$*�F4G*�920@��!�3!D_a`�b�c�d�e�f�gK`�b�`�h�i@f�gj)kl0@��!�/K*&=(!�F�"�*�F�3D*�93�0@F!�"�/�0@��Q�mn1�F�0@- 1�651�F0;3o,X1�30@!�F�3o+�"�7�!�F3�0@*�*�7$- 021�"�7�B�*�,XE�6 - ,.!�"�0@!�7�0@��!�- FI7&%("�1�,.- BN0@!�"�p3- *�"�7�F- 6 6:3(#$- 0@��30;F- 4�- "�/?��1KF7�3+�F9@1KB�!�3I1�"�7 H F�!�1K4�- "�/o=(1�F�-:*�+�3I* H C&!�B�0;3o0;*$1KB�B�+�30@*�,0;��!�- F H *�7�-:!�3I0@*$E�F!�33�+�F�!�QOq"�7�3�!�B�*�"�7�'5,.*�302E�!�*�E�6 !N"�!�!�7�0@��!N9@!�!�65*�926 - =5!NF!�3�-:3�0@1�"�B�!L0@*�/�!�0<3�4�- 6:6 9@+�651�02/�!�"�!�F1K0@p- "�/?1���-:/���7�!�/�F!�!N*�9<,X+�3�B�+�6 1�FI0@!�"�3- *�"�QrOq+�30;F1�6 - 1�"�!�Y�!�FB�- 3!NE��&%53- *�6 *�/K-:3�0@3I* H 3!�Fs=(!�70@��1�0Lt�Q:Q Q50@��!NB�*�"�0@F1�B�0@- *�"$- 3I- "$9@1KB�02B�1�+�3�!�7 H %[1�"�!�6 !�B�0@F�*�p@B���!�,.- B�1�653- /�"�1K6K#���- B��$0@��!,.+�3B�6 !NF!�B�!�- =(!�3I8@uZv�wyx�z�{.u.x�w�� {Z0@��!L6:*�1�7�Q Q Q|t}8@9l%(*�+�1�3�4�1�B�*�,.F�1�7�!�#$��*���1�3I"�*�0H !�!�"�1�F�*�+�"�7�- F*�"�0@*�B�*�"�0;F1�B�02��- 3I-:"�0@!�F"�1�65* H 6 -:~�+�!�'59@*�FI- "�30;1�"�B�!�'5��!<#$*�+�6:7�"�*�02��1>=(!L1B�6:+�!N��*�#�0@*�7�*�-:0@'^!�=(!�"�- 9�%5*�+�/�- =(!��- ,Z1�"�1�"�1�0;*�,L%�1�0@6 1�3�Q5�.1>=(!N��- ,E�!�F�9@*�F�,�1JR�+�6:6�M�*�"�0@1KB�0���#�- 3�0]9;F*�,,L%G� ` �If�e��.�]gK��e�b�c<`�j)�&�Xd�gl�� b���`�e<b�`����.d�g)�L�X��jK� H *�*�4�'�1�"�7.0;��!E�F�*�E�!�F6 %[1�6 - /�"�!�7�F!�3�-:3�0@1�"�B�!�#$- 6 60@!�1�B�����- ,�#$��1�020@*�7�*�QOq"�7�0@��-:F�7�- 3o3�*�,X!�0@��- "�/?/�!�!�4�3IB�1�6 60;��!L�.!�"�"�!�,.1�"�T 3I3�-:��!LE�F- "�B�- E�6 !�Q$8@03�0@1�0@!�3D0@��1�0@'�/K!�"�!�F1�6 6 %('�0@��!q��!�1>=(- !�FD- 30@��!N6 *�1�7 %(*�+�1�F!N,X1�"���1�"�7�6 -:"�/�'50@��!/�F!�1�0@!�FI-:3I0@��!N,X+�3�B�+�6 1�FoF�!�B�F�+�- 0;p,X!�"�0@'5*�FI0@!�"�3�- *�"�Q�8@" %(*�+�Fo3�0@F!�"�/�0@�~�+�!�3�0<0@��!�F!N- 3I"�* #$1>%�1�F*�+�"�7��*�- 30@- "�/?3*�,.!L��!�1>=�%�- F*�"�1K0<6 !�1�30*�B�B�1�3�- *�"�1�6:6 %�Q

1 4

t

Modern

neuroscience

offers us a host

of very simple

techniques that

make an

immediate

positive impact

on your strength

performance.

s

The mighty Arthur Saxon who performed this stunt regularlywhen with the circus. The weight of his two brothers shownhere was well over 300 pounds. He had no problem bent-press-ing them overhead with one arm daily. The ‘bent press’ is anextreme version of the side press described later in the book.(Photo from Earle Liederman)

Page 13: Pavel Tsatsouline

4) Minimizing fatigue�.� ��� �(��� �����I���<�@�K�@�:�K���N���� ��@������� ������¡��N¢.���@����� � £���¤<¥��:���� �(�¦V§

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¦�¸y¹�º�»¼�½�¾�¿�À@¾�À@¹�¼�Á�¹�Â(¾�Ã�»Ä Ã�Á�Å�Æ:¹�ÁD½�º�»�Ç�¹�»ÉÈʺ�¼�Ç Â(¾�Ã�¿�Ë Æ ÆKÌ(¹�À2ÁÀ@»�¾�¼�Ì(¹�»oºK¼�Ç�½�º�»�Ç�¹�»(¿$Ë À@½�¾�Ã�À2º�Ç�Ç�Ë ¼&Ì?Í�Ã<Æ:Î�ÏÐ ���K¡�����@����  ¦

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Page 14: Pavel Tsatsouline

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t

Success begets

success and

failure begets

failure.

—Dr. Fred

'Squat'

Hatfields

TR A I N I N G TO FA I L U R E-O R TO S U C C E S S?

Page 15: Pavel Tsatsouline

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� SJ�T8]LMIbF H'IKJ�f f Fgi"J�HIcdQWN`IK]�^'J�| J�f ]'\�L#IKeMJ�Hi"IKS�F L�Ih]�fgF aKIbT8RP0S�SJ�QW| F J0e cdJ�F i"S'IhL�IhS'Q"HT{]'L#IcdJ�J�k'J�H^6cdQ"e#eMF ]eMLU\'f QWNlcdFgIhS�O'R'IbIK]�IKJ�eMT{F H'Q"IKJ�N ]'ReULMJ�IKLUO'J�aK]eMJ)Nw]'Re�T{R'L#P�fgJ�LaKQ"F fgC+¥6]'F HijQlIKeMF \'f J)cdF IKS�Q�cdJ0F i"SI�IKSQ"I�N ]'R�P�]'Rf ^dSQW| J�^]'HJ�aKF | J�e#J�\'L cdF IKS�FgLUQlfg]IL#Q"aKJ�eUQ"H'^�T{]'e#J�J�aKaKJ�P�IKF |wJ�IKS'Q�I�Q"H�Q"f f � ]'RI�L#J�I�]'abIKJ�H'C+tuQWN`IKSJ�¨']eMP�J�OJ)cdFgIhS6Nw]'R)�

t

Muscle failure is

more than

unnecessary—it

is counter-

productive!s

Page 16: Pavel Tsatsouline

1 8

©@ªM«K¬­'ª}®"¯W°)±²'³ ´Yµ0«K¬'¶�±ª�·l¸d¯"´U«K¬¯"«b¹ º »"¬'«b¶�°)¶�ª#¼0º ´#¶0´w¸d¶0ª#¶/±'²'¹ ·`«Kº ªMº ²»l¯"²'½~¾8¯"½'¶/¬ºg¾�²'±´#«KªM±²'»"¶�ª#¿#µ�ÀoÁ)Â�Ã Ä Å�Æ0Ç'ÈlÉÊÂ�Ç Æ0Ë/ÌYÍ#ÎlÏ'±±'Ð�Ï�·`Ñ�±'Ï�Ò{±'ÓKÓK¾{¯"²�¶�°)Ô¹g¯"º ²´U«K¬'¶�«hªM¯"º ²'º ²»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±Ó�ª#¶�´M«b´M±�¯"´U«K±�Ô'ª#¶�× ¶�²'«b¬'º ¾8´#¶0¹ ÓÓKª#±'¾m«Kº ªMº ²'»"Õ+©@´U¯jª#¶0´#­'¹ «ØÖÙ¬'º ´UªM­»"»"¶�½�¯"²'½�´#º ²'¶�¸6·5Ô¬�· ´#º Ú'­'¶/ªM¶�ÓK¹ ¶�¼�«K¶�½d¬º ´�»�ªM¶�¯"«´#«KªM¶�²'»�«K¬'¿w´#«KªM¶�²»"«K¬�«K¬¶�¹ º Ð'¶�±Ó�¸+¬º ¼�¬�«K¬'¶�¸+±ªM¹ ½�¬¯"´U²'¶�× ¶�ªU´M¶�¶�²�´#ºg²¼�¶�Õ#µ

Û ¶�´#¿wÓK¯"«Kº »"­'¶/¯"²'½�´M«hªM¶�²'»"«h¬�Ü=«K¶�²'´#ºg±²�¯"ªM¶�¾{­'«K­¯"¹ ¹ ·`¶�°)¼�¹ ­'´#º ×w¶Ý~Þu¶�«K¯�Ï'±¹gº ¼)¸d¯"´#«K¶�Ô'ª#±'½�ß­¼0«h´�¹ º Ð'¶/¹g¯"¼�«Kº ¼�¯�¼0º ½�¬¯"¾8Ô'¶�ªUÓK­ªM«K¬¶�ªUÔ'±�¸d¶�ª#ÓK­'¹w¼�±²'«Kª#¯"¼�«Kº ±'²'´#Õwà@¯"ªM½ºg±0× ¯"´#¼0­¹ ¯"ªUºg²´M­ÓKÓKºgß¼�º ¶�²'¼�·`ÓK±'ª#¼�¶0´ · ±­�«K±�Ô'ª#¶�¾8¯"«K­ªM¶�¹ ·5«K¶�ª#¾8º ²'¯"«h¶)· ±'­ªU´M¶�«KÕwÞz¶�²'«K¯"¹wÓh¯"«Kº »"­'¶�ÓhªM±¾á½±'º ²'»l«K±±¾8¯�²�·`ª#¶0Ô´U±ªU´#¶0«h´UÔ'ª#¶�× ¶�²'«K´w· ±'­~ÓKªM±¾m»"¶�²¶0ª#¯"«Kº ²'»YªM¶�Ú'­ºgª#¶�½�º ²'«h¶0²´Mº « · Õ6â�¬¶/ãg¼�±¾8¾8­²'º ß¼0¯�«Kºg±²�¹gº ²¶0´#³wÏ'¶�« ¸d¶�¶�²�· ±'­ª�ϪM¯"º ²�¯"²'½�· ±­'ªU¾8­´M¼�¹ ¶�´�»�¶0«b±�× ¶�ªg¸d±'ªMж�½d¯�²'½�²'±�¹ ±'²»"¶�ª¼�±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) limit the repetitions to five and fewer;2) increase the rest intervals between sets to a duration of three to five minutes;3) limit the number of sets to two;4) pause and relax between reps;5) 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 fiveµ�â�¬'º ´U«K¶�²´Mº ±'² ä ÓKª#±'¾mªM¶�Ô´Måbº ´�¹ ±0¸+¶�ªU«K¬¯"²�«K¬'¯�«�½¶�×w¶0¹ ±Ô'¶�½�¸d¬'¶�²�¯l¾8¯W°�ºg¾{¯"¹w±'ªU¯¼�º ªM¼�¯"ßK¾8¯M°)º ¾8¯"¹�¸+¶�º »"¬«�º ´U¹ ºgÓh«K¶�½�±'²'¼�¶/¯"²'½�½ºgÓhÓK¶�ªM¶�²'«bº ²�²'¯"«K­ªM¶/¯"´ ¸d¶0¹ ¹ ¿=µ�´M«K¯"«K¶�½�«K±Ô®"±�×wºg¶�«b´M«Kª#¶�²'»"«K¬�¶�°�Ô'¶�ªM«bæ@±'Ï'¶�ª#«�æ@±'¾{¯"²�º ²d«h¬'¶�¶�¯"ª#¹ ·5´#º °�«Kº ¶0´#¿�¸d¬'¶�²�æ@­'´#´Mº ¯"²'´¸d¶�ºg»�¬'«K¹ º ÓK«K¶�ªM´U´M¬±�¸d¶�½�«K¬¶)¸d±'ª#¹g½�¸d¬±�ªM­'¹ ¶�½�±'²¼�¶�¯"²½dÓh±'ªU¯"¹ ¹ Õzµ0Ñ�¶�´#ºg½¶�´M¿w¯�´�«h¬'¶�ª#¶�´M­'¹ «±Ó�ÓK¯"«Kº »"­¶�¿w«K¬'¶�¹ ¯"´#«�ª#¶0Ô´U±'Ób¯j´#¶0«b¯"ªM¶/Ô'¶�ªMÓK±ªM¾{¶�½d¯�»"¯"º ²'´M«b¯j½¶�¼�ªM¶�¯"´M¶�½�¶�°)¼�º «K¯"«Kº ±'²�±Ó�«K¬¶²¶0ªg× ±'­´U´�·w´M«K¶�¾8Õ�â�¬'º ´Uº ¾8Ô¶�½'¶�´U«K¬'¶/ÓK±'ª#¾8¯"«hºg±²�±'Ób«K¬¶�¼�±'¾{Ô'¹ ¶�° ¼�±'²'½º «Kº ±'²'¶�½�ª#¶�ÓK¹ ¶�°¹ ±±'Ô´�²¶�¶0½¶�½�ÓK±'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´}´M¼�º ¶�²'«Kº ´#«b¯"²½~¯YÓK±'ª#¾8¶�ª¸d±ªM¹ ½~¼�¬'¯"¾{Ô'º ±'²�¸d¶�º »"¬'«h¹gº ÓK«K¶�ª#Õdé�º ¾8º «Kº ²'»U· ±­'ª}ª#¶0Ô´}«K±~ÓKº × ¶/º ´}¶�× ¶�²~Ï'¶�«K«h¶0ª#Õ�Þu¯"²0·`±Ób«h¬'¶¸d±ªM¹ ½'³ ´U´#«KªM±²'»"¶�´#«b¯"²'½~¬'¯"ª#½'¶�´M«�Ï'±'½º ¶0´}¬'¯W×w¶�϶�¶0²~¾8±¹g½¶�½�¸dº «K¬�ÓKº × ¶/¯"²'½~ÓK¶�¸d¶0ª}ªM¶�Ô´M¶�«K´#Õ}µ=êë¬'¶�²�ì�϶�»"¯"²�«Kª#¯"ºg²º ²'»"¿=µ�ªM¶�¼�¯"¹ ¹ ´�Ô±�¸d¶�ª#¹gº ÓK«Kº ²'»l»"ª#¶0¯�«�Þuº ж�Ñ�ªMº ½'»�¶0´#¿µ0ì�½º ½d¾{¯"²�·`ª#¶0Ô¶�«Kº «Kºg±²'´U¯"²½�´M¶�«K´ ¸dº «K¬'±­'«b«K±'±�¾{­'¼�¬�´M­¼�¼0¶�´#´MÕYêí¬'¶�²�ìb´M«K±Ô'Ô¶�½¸d±'ª#Ð'º ²'»l±²�«K¬'¶/ªM¶�Ô´M¿oìbÏ'¶�»"¯"²�«h±�º ²'¼�ªM¶�¯"´#¶�º ²�´#«KªM¶�²»"«K¬�ª#¯"Ô'º ½'¹ · Õ+ìb϶�¹gº ¶�× ¶�· ±'­~¼0¯�²�¼�­'«­'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

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, 1925s

DON’T WATER DOWN YOUR STRENGTH WITH REPS AND FATIGUE!

Page 17: Pavel Tsatsouline

1 9

2) Increase the rest intervals between sets to a durationof three to fiveminutesî8ï�ð"ñ òKó�ô0ñ õö'÷UòKøgù5òKú�òKð"ñ û�ù úõdü ýòKú�÷Mþï0ýÿ'ü ý��jð"÷Uñ ü òKòKñ ï�ð"÷UòKó'ü ø#ò ù5÷#ï�ô0úý'ÿ÷Uö'ï�ò �dï�ï�ý�ù ú'õø

÷Mï�òK÷�� òKú�ügýô�øMï�ð"÷#ï�ü ý'òKï�ý'÷#ü ò ù5ð�ý'ÿ�ü �8þ'ø#ú�� ï�ù ú'õøUô0ð�øMÿügú�� ð"÷Mô�õñ ð"øUô0úý'ÿügòhügúý'ü ý�� ���Ký�øMï�ð"ñ ü ò ù��òKóï�ù��dð"ýò�òKú��"ï�ò�ù ú'õ�ú'õò��Kð�÷MòKï�øU÷Mú�òKóï�ù`ô�ð"ý�øMï�ô�øMõü ò��8úøMï��{ï��8ö'ï�ø#÷�ð�ý'ÿ��8ð"ûï��8úø�ï�8ú'ýï�ù����"ú�� ü ï�òbï��)ï�ø#ô0ü ÷#ï�þó�ùw÷Mü ú'ñ ú��üg÷#ò���ï0úý'ü ÿ �uð"ò � ï�ù ï��!�dóú�ÿú'ï�÷Uýú'òbú��dý�óï0ð�ñgòKó~÷Mþðô�ó'ð"ü ý�÷MòKúô�û�øMï�ô�ú�"�8ï�ý'ÿ÷UòKó'ø#ï0ï/òKú��Kü � ï��8ü ýõ'òKï/ö'øMï�ð"û÷Uö'ï�ò �dï�ï�ý�÷Mï�òK÷Uü ��úý'ï/üg÷UòKø#ð"ü ý'ü ý�òhó'ï�ýï0ø � ú'õ÷U÷�ù ÷#òKï��áø#ð"òKó'ï�øUòKóð"ýdöõ'ü ñ ÿ'ü ý�!�8õ÷Mô�ñ ï��

3) Limit the number of sets# �wï0ý�ü ��ù úõ�û'ï�ï�þ�ù ú'õøUøMï�þ÷Uÿ'ú��dý�ð�ý'ÿ�øMï�÷#ò��hú'øUðlñgúý�lòKü �8ï/ö'ï�ò �dï�ï�ý�÷Mï�òK÷$�wô�õ�8õñ ð�%òKü � ï&�Kð"òKü �"õ'ï/ï'�wï0ýòKõ'ð�ñgñ ù`÷Mï�òK÷Uü ý���uõ'÷#ô�ñgï&�"øMú��dòKó(�+ü ñ ñwöï�÷MòKü �8õñ ð"òKï�ÿ���dóügô�ó�ü ÷Uý'úòï�� ï�ø�ùwú'ýï� ÷}ú'ö*)�ï�ô�òKü � ï��,+�ó'ð"òbü ÷��dó0ù`òKó'ï&� ÷MòKø#ï�ý�"òhó�ð"ýÿ�òKúý'ï/ú'ýñ ù-/.10�243'5�67086 9�3�.13�0�:�;$3�<�dú'ø#û'úõ'òbü ÷�ñ ü �8ü òKï�ÿ�òKú�ú'ýñ ù5ò �dú�÷#ï0òh÷�þï�øUï��)ï�øMô�ü ÷Mï���=8ýï�÷Mï�ò>�dügòKó�òKóï��{ð"ügý(�dï�ü �"ó'ò?�ð�ý'ÿ�ú'ýï@�dü òKó�ðBA�CDGñ ü �"óòKï�øUö'ð"ø#ö'ï�ñ ñ �E+�ó'ü ÷��Kú'ø$�8ð"òbü ÷�ýú'ò>�døMü ò�ü ý�÷#òKú'ýï�Foügò�)�õ'÷Mò>�dú'ø#û'÷�KúøG�8ú÷Mò�ô�ú�{øMð"ÿï�÷H�

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J@øMòKóõ'ø�N�ú'ý'ï�÷$�wòKóï�ô�øMï�ð"òKúøUú��I8ð"õòKügñ õ÷H�wþøMúþ'ú÷Mï�ÿ�ï��)óð"õ'÷#òKügý��lòKó'ï��{õ'÷#ô�ñgï/ð"÷�O'õügô�ûñ ùð"÷Uþ'ú÷M÷#ügöñ ï��!Píóü ñgï/ügòbü ÷�ü ýÿ'ï�ï�ÿ�ó'ï�ñ þ�Kõñwü ýdöõ'ü ñ ÿ'ü ý�!�8ð�÷M÷H�oð"÷ ù ú'õ(�dü ñgño÷Mï�ï�ñ ð"òKï�øUügý�òKóïö'úú'û��wøMð"ô�ü ý�lòKó'ï��hð"òKü �"õ'ï�ü ÷Uô�ú'õý'òKï�øMþøMúÿ'õô�òKü �wï@�+óï�ýd÷#òKï�ï�ñwô�ð"ö'ñ ï�÷MòhøMï�ý�"òhódð"ýÿ��8õ'÷#ô�ñgïòKú'ýï�ð"ø#ï�òKóï�úý'ñ ù5úö*)�ï�ô�òKü � ï�÷H�

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�Kò>�dð"÷Uÿ'ü ÷Mô�ú�� ï�øMï�ÿ�ü ý�òKó'ï&�8ü ÿ%Kï�ü �"ó'òhügï�÷UòKóð"òùwú'õøUû'ý'ï�ï�÷$�wï�ñgöú��d÷$�wï�òKô��wó'ðH� ï�÷#þ'ï�ô�ügð�ñ�8ï�ô�ó'ð"ýú'ø#ï�ô�ï0þòKú'ø#÷H�wúøU÷Mï�ý'÷#ú'ø#÷H���dóügô�ó�ø#ï0÷#þ'úý'ÿ�òKú�ñ ú'ð"ÿü ý�����7��ù ú'õ��Kø#ï0ð�ûdð�ò�òKóïòKó'úõ�"óò�ú���þõ'òhòKügý��j÷#ú�{ï@�dï�ü ��ó'òbú'ý�ù ú'õø�)�ú'ü ý'òK÷$�wï��)þï0ô�ò�ù ú'õø�)�ú'ü ý'òK÷UòKú�ø#ï��{ð"ü ý(�+ï�ð"û��Pëó'ï�ý'ï�� ï�ø ù úõdð�òKòKï��8þò�ðjóï�ðL�"ù`ñgü �Kò7�wòKóï��8ï�ô�óð"ý'úøMï�ô�ï�þ'òKúøM÷��dü ñgñw÷#òKú'þ�ù úõ'ø��8õ÷Mô�ñ ï�÷�Kø#ú�mô�ú'ýòKøMð�ô0òhügý��jö0ù5÷#ï�ý'ÿügý��lþ'ð"ýügô/÷Mü �"ý'ð�ñg÷UòKú�ù úõ'øU÷#þ'ü ý'ð"ñoô0úøMÿ���=8ñ ÿdòhü �{ï0ø#÷Uõ'ýÿ'ï�øH%÷MòKúú'ÿ�òhó'ü ÷��dï0ñ ñwð�ý'ÿ�öõ'ü ñ ò��dóð"ò�òhó'ï�ù`ô0ð�ñgñ ï�ÿ�� ñgü �"ð��{ï�ý'òb÷MòKø#ï�ý�"òKó���dü òKó(� ð"ø#ügúõ'÷Uóï�ðL�"ù÷Mõþ'þú'øMò��Kï�ð"òK÷$�!N�úó'ý�W6ø#ü �{ï0û��wðjñ ï��"ï�ý'ÿ�ú���JX�8ï�ø#ügô�ð"ý(�dï�ü �"ó'òKñ ü �KòKü ý�lð"ý'ÿ�öú'ÿ�ùwö'õügñ ÿ'ü ý����õ'÷#ï0ÿ�òKú�÷Mõþ'þú'ø#ò�õþdòKúYA�� C�CC�þ'úõ'ýÿ'÷Uú��wï0ø#ó'ï�ð"ÿ�V�J@ýÿdñ ü � ï�ÿdõý'òKü ñwð"ø#ú'õý'ÿ�ý'ü ýï0ò ùjù ï�ð"øM÷ú'ñ ÿ�òKú�òKï�ñgñwð�ö'úõ'òbügò7�

t

If you freak at

the thought of

putting some

weight on your

joints, expect

your joints to

remain weak.s

Page 18: Pavel Tsatsouline

2 0

5) Do not practice a lift more than five times a week.Z[�\H]�^�_�_7`^&a&b�_7`�_7`�c�_�d e _�_7c�f^�g�c�a"hgHi�j ^�k7[�\H_ bT^�e ]�`_�_7[�le l^�_ bTgHe mY`[�h\Hg�_7[�\$^�i�[�n�^�\c�l�o�]�^�_�gH_?\H[l�]�^�\Hp*q r7_�o�[^�g�[l�j bBe k�b�[�h\�_7\$c�e l�e l]!e g�l�[_�s�^�j j-_7`[�h]�`_�_?`\H[�h]�`tvu'w(`�^]�^�l�^�\Hc�j-e o�^�c!e l�xj c�ll�e l]!gH_7\$^�l�]�_7`�_7\$c�e le l]!gH^�gHg$e [l�g1e g�_7[�`�cLn�^�_7`�^�c�_7`�j ^�_7^&o[�c�g�a8h�i�`s�[�\Hf�c�g�x[�gHg$e y�j ^@s�`e j ^�y^�e l]!c�g�k7\H^�g$`�c�g�x�[g$gHe yj ^>u�z-\$^�n�^�c�j ^�o�k7[�\Ha"^�\�i�[�lgHh�j _7c�l_�_7[{ [�n�e ^�_�|8j b�a"xe i�_7^�c�a"g1}�\H[�k7t-~Kj c�o�e a8e \1�Xc�_7g$e [�\Hg$f�bTc�k7_7^�\�`^��h�a8x�gH`�e x�x^�o�_7[�_7`�^�� { t��j e _?^��Kh�gHg$e c�l�c�lo���hj ]�c�\$e c�l(s�^�e ]�`�_7j e k7_7^�\$g�`cLn�^&hx�_7[�_ s�^�l_ b-�7^�e ]�`�_�g$^�gHg$e [�lg�c1s�^�^�f�tu�r7p a�c�s�^�e ]�`�_7j e k7_?^�\$z*u(g$c�e o�s�[\$j o i�`c�a"xe [�l�r n�c�l��X`c�f�c�\H[�nTk7\$[a���h�j ]�c�\He c!e l c�le l�_7^�\�n�e ^�s�zGu�r�_7\Hc�e l gHe mY[�\�g$^�n�^�l�o�cLb�g�c1s�^�^�f�z�^�e ]�`�_�`�[h�\Hg�c!ocHb�t�r>s�[\$f�k?[\�_7`^&]�[�n�^�\Hl�a8^�l_7t,��`^�l�r�i�c�lp _�x�\H[�oh�i�^�z�r�j [�gH^�aKb1��[�yt*u

� lo e k>b�[�h�_7\$c�e l�j e f�^��X`c�fc�\$[�n�z�b�[h�s�e j j�j [�gH^�b�[h�\Hg�q �v[g$_�c�oh�j _7g-s�`[�`�cLn�^&a8[�\$^_7`�c�l�_7`�^�e \�`c�e \�_7[(s�[�\$\�bBc�y�[h�_�s�[�hj o�o[(s�^�j j�^�a"hj c�_7e l]!_7`�^�x[�s�^�\1g$i�`^�oh�j ^�[k>s�e \ bk7c�\$a8^�\���[y�}�^�[�xj ^�g�s�`[�gH^�o�^�c�o�j e k7_�\$^�i�[\Ho(s�c�g�h�l_7[�hi�`c�yj ^�k7[�\o�^�i�c�o^�g�y�bTa8^�l�[k�c�l�bBg$e ��^�zc�j _7`�[h]�`���[�y�`e a8g$^�j k�oe o�l[�_^�n�^�l(s�^�e ]�`�c�y�hi�f�^�e ]�`_ b�q�u'w(`�^l�ha"y^�\�[k�_7e a8^�g�x^�\�s�^�^�f(n�c�\H�e ^�oz*u�s�\H[�_7^X}^�[x�j ^�gGe l���������*����� ��4 �¡�¢�£$�*¤'¥��¦�§ ¨������§ ¡�©�`�e g[j o8k7c�gH`e [�l^�o8a8c�lh�c�j�s�`e i�`[�k7k7^�\H^�o�c�j [_�a8[�\H^�gH[�hl�o�c�o�n�e i�^_7`�c�l8a"[g$_�a"[o�^�\Hl8y�[[�fgHtu��v[\H^&[k7_7^�l�r�_7\Hc�e l�^�o�[�l�cLn�^�\Hc�]�^[k�k7[h�\�_7[�k7e n-^�_7e a8^�g�cXs�^�^�fz-y�h_`�cLn�^X_7\Hc�e l�^�o8[l8�v[l�ocLb�z�ª^�ol�^�gHo�cLb�zc�lo8Z�\He ocLb-z[\@^'n-^�\ b[�_7`^�\�ocHb�t�r�`�cLn�^&c�j gH[ a8c�o�^&]�[�[ox�\H[�]�\H^�g$g�[l�[l�^�[�\�_ s�[�ocLb-g�x^�\s�^�^�f�t8«8[�s�^'n-^�\$zr�o�e o"l[�_�k?[j j [�sc�[�l^&[\�_ s�[�ocLbTx^�\�s�^�^�f�xc�_7�_7^�\$l&n�^�\�b�[�k7_7^�lt*u

t

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

The mighty Arthur Saxon performing his official world’s record liftof 448 pounds in the two hand anyhow. (Photo from EarleLiederman)

Page 19: Pavel Tsatsouline

¬­�®¯�° ­�±$²�±H³�´­�µ�¶° ­&· ±�¸7´�­&¶° ¸7· ¹8º�¸7­&· » ¼7° ­�½�· ¾�· ° · ¸ ¿�À�Á4®�¿�®¶�Â�³�®�»³�­�»¸7Â$º�¸7­�µ4Ã1Ä�Å4Æ'Ç�È7Ä8È É�ÆÃ1Æ�Ä�Ê�Ë$Æ�Ì�ÍήÂHÏ�®¶�¸7ÐS¸ Ñ�­�»�¸ ¿B¹"· »�¶¸7­�±�º�¸�¸7´­&ÒL¿�¹�º�¸�¸7´�­�¹8®�±H¸ÔÓ ÐSÕS®�»µ�ºL¿B¸7´�ÂH®�¶Ò�´ÖÂH· µ�ºL¿�×�º�»µ�Ñ�´­�»�­'Ø-­�Â-¿�®�¶Â�° · ¼7­&· ±�· » º!³�Â$¶»�³�´�×�³�¶¸�¾�º�³�ÏÀÚÙK®�¶�³�º�» º�° ±H® ¸7º�Ï�­&º�»­�½@¸7Â$º�µ�ºL¿T®¼7¼�¼7ÂH®�¹Û®�»­&®Â�¾®�¸7´�° · ¼7¸?±1· ¼>¿�®¶�µ�®�»�®¸�¼7­�­�°-ÂH­�³�®�Ø�­�Â$­�µ�¼?®Â�Ñ�´º�¸?­'Ø�­�Â�Â$­�º�ܱH®�»À,Ý�¶�±H¸�µ®�»®�¸�¶�±H­�¸7´�· ±1º�±1º�»�­�½�³�¶±H­&¸7®�¼7º�° °-· »�¸7®�º�Â$­�Ò�¶° º�Â�¯º�¸7¸7­�ÂH»�®¼�®»�³�­�®Â�¸ Ñ�· ³�­ºXÑ�­�­�Ï�¸7ÂHº�· »�· »Ò�À�Þªß4­�ÂH¹8º�»�±$¸7¶µ�¿B¯�­�ÂH¼7®�ÂH¹"­�µ�· »�¸7´�­�­�º�ÂH° ¿T±H· ½@¸7· ­�±�µ· ±H³�®�Ø�­�ÂH­�µ�¸7´º�¸¸7º�Ï�· »Ò!¹8®Â$­�¸7´�º�»�º�µ�ºL¿B®�¼7¼�¾�­�¸ Ñ�­�­�»�±H¸?ÂH­�»Ò�¸?´�¸?ÂHº�· »· »Ò!±H­�±$±H· ®»�±�ÂH­�µ¶�³�­�µ�¸7´�­�· Â�­�¼7¼7­�³àܸ7· Ø�­�»­�±H±�¾�¿Bº1Ñ�´®¯�¯· »�Ò�á�âãäÓ å>Ñ�· ° °-­�° º�¾�®Â$º�¸7­�®�»�¸?´­�±$³�· ­�»�¸7· ¼?· ³�Â$­�º�±H®�»±�¼7®�Â�±H¶³�´¶»®�ÂH¸?´®µ�®�½�¸7ÂHº�· »�· »�Ò!¼7ÂH­�æ�¶­�»³�¿T· »�º!¼7¶�¸7¶Â$­�¾�®®�ÏÀ�Ö�®Â�»®�Ñ�×�¸7´­&¾�° · »�µ�¼7º�· ¸7´�®�¼�ºÒ�®®�µ�çX®¹"¹8¶»�· ±H¸>Ñ�· ° °�µ®�À�èK­�¹8­�¹"¾­�ÂH×�¸7´�­&¬º�ÂH¸ ¿T· ±�º�° Ñ�ºL¿�±�ÂH· Ò�´¸àÓ

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Page 20: Pavel Tsatsouline

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2 2

t

Don’t try

to confuse me

with the facts!

—Phil Hartman’s

character,

News Radio

TV shows

MO R E L O W R E P A D VA N TA G E S

Edward Aston was a famous British mid-dle-weight lifter who bent-pressed over300 pounds, one hand overhead. (Photofrom Earle Liederman)

Page 21: Pavel Tsatsouline

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2 3

t

When you do

something five

versus twenty

five times it is a

lot easier to

keep your mind

on the task at

hand.s

Page 22: Pavel Tsatsouline

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¯«�¶�£�¡���¨�¡�¥�´H��¨�¶�¹ ¡�¢��«�¡�¤ ¨#«���¢���§���³B¨�¤I¶���¹�¢0£���«�¨�¬��£�´H�/¢¤I��«���¬)³B����£#´H��¨�¶�¹ ¡�©�¯¢K¤ ¨6¢��¡£�¡�¨���¹ ¢���¬�¢0��¡�«�¡�£= B����¨#¨=³B¨�¢¡�´:®�¡�¤ «�¦�´H��£�¡���¹ ¡�£�¢©�¯¢K°�¡�¡�§�¨#¢��¡�´H��¨�¶�¹ ¡�¨6§���£�¢¤I�/¹I¹ ³�¶���«�Ò¢£��/¶�¢0¡�¥���¹ ¹�¢��¡�¢¤ ´H¡2¨��q³B������£�¡�´]��£�¡�£�¡���¥�³5¬0��£Bª-£�¡�¨�¢¹I¤ «�¦x®�¡��/£�¨�Ö�¶�£���¨���¤ «�¦x£���¶�°�¨#¤ «��¹ ��®���£#¶���´H§�¤ «-ø/¤I®�¡�£�¤ ��Ö���«�¥-¥���¤ «�¦x��¢��¡�£#��¨�¡�¬��¹�¢��¤ «�¦�¨#¬��£6¢0��¡�¦�¹ ��£=³���¬�¢0��¡�»���£�¢ ³���«�¥¢��¡�»�¡���§�¹ ¡�©�±i��¡�«��xù|��¨�¨�¤ ��«�§���£���¢£�����§�¡�£#¤ ¨#®�£��/¶�¡�¥�¬��£#�x°�¤I¶�°�¤ «�¢��¡�¦/��¢K¬£���´º��¤ ¨¥�£�¤ ¹ ¹�¨�¡�£�¦�¡���«�¢Ö���¡�����¨#¦���¢K¢��¡�¢��«�¡)Ø

ú ãç�ß�à�ðBãÞ�û�ãß�à�å�ä í�à�û�ãí�à�ß�ü�¯¢�¤ ¨#¢����¢�¨�¤I´]§�¹ ¡�©�»�£��� B¤ ¥�¡�¥q³B����¦��/¤I«�¨�¢£�¡�«�¦/¢��¹I¡���£�«�¤ «�¦¢��¦�¡�«�¡�£���¢¡�¢¡�«�¨�¤ ��«�Ö�£���¢0��¡�£#¢����«�®�³5®���¤ ¹ ¥�¤ «�¦�´H��¨�¶�¹ ¡�Ö�¦�¡�«�¡�£���¹ ¹ ³5¢0��¡�¨�¢£���«�¦�¡�£B³B���-�/£�¡�Ö¢��¡2����£�¥�¡�£B³B���qª-¤ ¹ ¹�®�¡)Øýø�¢0£�¡�«�¦�¢0�-�/«�¥�¢��«�¡�¢£���¤ «�¤ «�¦�¤ ¨6¢0��¡�¨���´H¡�¢0��¤ «�¦�©

2 4

t

You like burn?

Light a match.

—Fred Hatfield,

Ph.D.,

Powerlifting

World Record

Holders

RIGOR MORTIS, OR WHY HIGH REPS FAILED TO TONE YOU UP

Page 23: Pavel Tsatsouline

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2 5

t

You'd better get

on a first name

basis with heavy

deads if you are

after a hard

butt!s

Page 24: Pavel Tsatsouline

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®J�����§������#�2��¦��!���� �¤#¥�������¡��#¢�¤=��¬*´�£_������¤�§�����¢N� �F�����Iµs¶µG·�¸�µ�¹ ºZ»_¹ ¼!µ�½�·G¾X¿À�f�2 ������ ���������¡������=���������0�I��� �2� ����§`�8�2�� ����r��¨r������¤�¢����S��¤\£r¯LÁ������r�����^¢�� �����`�2���2������©FÂ��r� �\�=¡������� ¬*�L¬*� ���=«X¡�¤����������`�k�����������=���\����§`�2�������8��� �����8¬*��¤�¦�©^�2��¤��D��� � ���S�a�D ������ �(� �#� �F���������¥���� � �GÃ=����� ��¥������ �?¥���� ��������©^Â��¤=�������2¥�� ���#�a¡������8¬*� ���F�����?Ä ����ÄX����§FÄ��� ���ÄS¡�� ¡����#��¨%��������8�2�?�=��Å���©I®J�������G����¤#¡�¤�������� ���#��¤=�?§���¢�¤=��§���§F¥��N���� �¤#� ���2�(§���� � �T�8��� � ��� ��� ���#¢����¤���¡���������§�©*Æ2��¬*�G����¤��n¬*�����`�a�D ��=��� �(� �#¨���¤�����§`���F��������¤=�����%��¢���� �����%¢�¤=�����%¤=���=� �����������£l�DÇ�¡���¤�¨���¤���a� ��¤=¢��?���D�� ����%��¨[¬^��¤�¦��X� �% ��=���#�2�����%��¨%�����\� ����� � ��¥�� �(£%¯?ÁF�� �¡�¡�� �n©�l�����=��È� �������� ���X� �����\������¤�¢��������F¥��(��¡������%���`¡�¤=������� �F¤=��É��k�����������=���=©I¯?���(��������¥���� � �¡�¤��������������#�=����¤��%¡�¤��G����� � ����¢N�8��§F�����?�2 ������ �?�D�����#� �#¤���§� �����§�©

Â��F�����(��¨�����¤��D�����F��¨%����� �#§����=��¤� ����������F�����(�2 ��=�����(����� �X¢������#�a�����������(���F�������������X� ���������¤=¢ �T���F������¥���� ���=�2©^Â���Ên ����%¢������#�� ����#����§*������� ������� Å����#�2��¤=�?¡�¤���� ��� �F�������L���� F����§¥���¨���¤=�?�����¬*��¤=¦��� ��b­?Ë8 ����%� �*�����=���X¨���¤#�����?¤=��� ����§�� ��©

2 6

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, 1879s

" BU T I D O N’T WA N T TO B U L K U P! "

Page 25: Pavel Tsatsouline

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2 7

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 bodyproportions for all time. Sandow displayedperfect curves no matter how he stood. Evenwhen relaxed, Sandow’s abdominal wall wasa six pack modern gym rats would envy,(Photo from Earle Liederman)

Page 26: Pavel Tsatsouline

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�q�������������.���)�=��� �]�����.���-� ��� ���$�B��������� �)�1�$� ����������� �-���������h���$��� �]��� ��� �]�������m�����/�.�lPE D�[�[.Z�G�\ Iq�qC R�Q�G�^ Iq��O�G�T L K _

2 8

“No BulkHere,

Comrades!”

Page 27: Pavel Tsatsouline

2 9

Page 28: Pavel Tsatsouline

���)�-�P�����P��  ��¡ �P� ¢����� M£&¤���¥�¦ ����§&���]¨j¥(© §.�]ªa %«�¥�£.¬�© ¥(¡M��­%¨¯®Mªa® ­%°���§.���]±q²���§� M¤�¥�³«��)�-��§.¡   ¢���  ³ ´1µf��¥�²�¦� M��³]¥�³ ¶]� ³��P��¢������P²���£.��· ³��)�-¡ ��¶�´���¥�¸�¡M�P¤���²�§�¥�¶ ��£&� ³]£.�/§.��³ ´��/���§�¥�  ³   ³ ´a��³����   £�¤���³ ��  ³ ��³���®

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3 0

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

extraordinaires

" MA C H I N E S A R E T H E W U S S E S ' WAY O U T. "

�/��  £&¸ ��£.�����]¡ ��¥�§.³]���]©�£.�P¢�§����$�-�� M´�����£��-� ��³�¹���©-��¥�Ö��P�/� �P¡ ��¥�£.��£.�/§.��³ ´��/�-�/�-��© §¼�¹�� ©�§.£���¡ ¢�®aØÙ� ©�¡ ¶�¹���©]§.¥��/� ��§&Ú £.��¥(´�´���§&¥�³�¶]�Y×$¦�¡M��§.��Ûk�- M���F¢�  ¢�� ¹=� §U��� §����'��© ³ ¶�§.��¶F¢� M¢�� ¹¦�� ©�³ ¶ £&  ³�¹���© §&��¥�³ ¶�£.ÜÝ��§.��£.��²'¹=¤�¥�£���®

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Page 29: Pavel Tsatsouline

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3 1

t

Your nervous

system will

shove a brick

under your gas

pedal when it

realizes that the

stabilizing mus-

cles are not up

to the job.s

“Machines are thewusses’ way out!”

Page 30: Pavel Tsatsouline

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3 2

t

In America

convenience was

a substitute

for power,

and comfort

the substitute

for status.

—Tom Clancy,

Executive Orderss

IS O L AT I O N E X E R C I S E S, FR A N K E N S T E I N’S C H O I C E

Page 31: Pavel Tsatsouline

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é�É�É5Î�Õ�Æ Î�Í�Æ Ç�Ä�Æ�Å#Ç�Ä�Ã�É5ÃÎ�Å�Ç�Ä'ÖÇ�Ï�Ô�Ç�Ó�Ä�Õ�Ã�è0ÃÉ�ÖÆ Å�ÃÅ#Ø Æ�Ü�Ã�á�Ã�Ä�ÖÌ�Ô�É5Ã�Å5Å�ÃÅ#Î�É5Ã�Ï�Ç�É�Ã�ÃÐ�Ð�ÃÖÍ�Æ ã>ÃÅ5Í�É�ÃÄ�ËCÍ�Ì�á�Ó�Æ�Ø Õ�Ã�É5Å#Í�Ì�ÎCÄ�Æ�Å5Ç�Ø Î�Í�Æ Ç�Ä�Ï�Ç�ã>ÃÅ#Ø Æ Ü�Ã�Í$É�Æ ÖÃ�Ô�Å#Ô�Ó�Å�Ì�Õ�Ç�Ê Ä�Å�Ñ û�Ç�ã>Æ Ã�Í�ÖØ Æ�Ä�Æ Ö�ÎCØ3Å�Í�Ó�Õ�Æ ÃÅÕ�ÃÍ�ÃÉ�Ï�Æ�Ä�ÃÕ'Í$Ì�Î�Í�×3Æ Ä�Õ�ÃÃÕ�×3Å5Í�É�ÃÄ�ËCÍ�Ì'ÎCÄ�Õ�ÃÄ�Õ�Ó�É�ÎCÄ�ÖÃ�Ç�Ð�Æ Ä�Õ�Æ ã>Æ Õ�Ó�Î�Ø3Î�É5Ï)Ï�Ó�Å5ÖØ�ÃÅ#Æ Ä�ÖÉ�ÃÎ�Å5ÃÕÖÇ�Ä�Å5Æ�Õ�ÃÉ�Î�á�Ø Ò�Ê'Ì�ÃÄ�Ç�Í$Ì�ÃÉ#Ï�Ó�Å�ÖØ Ã�Å>Ê'ÃÉ�à Æ�Ä�ÖØ�Ó�Õ�ÃÕ�Ñ&é�Î�Ï)Ä�Ç�Í�Í�Î�Ø Ü�Æ�Ä�Ë(ÎCá�Ç�Ó�Í�Í�Ì�Ã�Ç�á�ã>Æ Ç�Ó�ÅÐ�Î�ÖÍ�Í�Ì�ÎCÍ�Ï�Î�Ä�Ò&Ï�Ó�Å�ÖØ ÃÅcÔ�É�Ç�Õ�Ó�ÖÃ�Ï�Ç�É�à Ð�Ç�É5ÖÃ�Í�Ì�ÎCÄ�Ç�Ä�à Õ�Ó�Ì0Ù �ÚÑ&é�Ï�Ã�ÎCÄ�Í�Ì�à á�Æ ÖÃ�Ô�Å#Æ Í�Å�ÃØ ÐÆ�Å#Ô�Ó�Ø Ø Æ�Ä�Ë(Ì�Î�É�Õ�ÃÉ>Ê Ì�ÃÄ�Í�Ì�Ã�Ä�ÃÆ�ËCÌ�á�Ç�É�Å#Î�É5Ã�Ô�Ó�Ø Ø�Æ Ä�ËUÊ'Æ Í�Ì�Æ�Í$Ñ ����Ê'Æ�Í$Ì'Ï�Ó�Å5Ö�Ø ÃÅ�×TÎ�Å>Ê Æ Í�ÌÃ�ã>ÃÉ"Ò>Í$Ì�Æ Ä�Ë�ÃØ�Å5Ã×���é�Ä�Ó�Ä�Æ Ç�Ä�Í�Ì�ÃÉ�Ã�Æ Å#Å�Í�É5ÃÄ�Ë�Í$Ì�×��|Î�Å#â]ÎCÉ�Ø Ã�ëAÆ Ã�Õ�ÃÉ�Ï�Î�Ä�Ô�Ó�Í�Æ Í�ÑÂ|Ì�ÎCÄ�Ü�Å#Í�Ç�Æ É5É�Î�Õ�Æ�Î�Í$Æ�Ç�Ä�×CÊ'à Ö�ÎCÄ'Õ�ÃÅ�Æ Ë�Ä�Î(Å5Ó�Ô�ÃÉ�Æ Ç�É#ÃÐ�Ð�Æ ÖÆ Ã�Ä�Ö�ÒnÅ5Í�É�ÃÄ�Ë�Í�Ì|Ê'Ç�É5Ü�Ç�Ó�Í�Ñ é�Ð�Ò>Ç�Ó

3 4

t

It’s not daily

increase but

daily decrease—

hack away the

unessential!

—Bruce Lees

Like a stone dropped inthe water sends ripplesacross the surface, tensionspreads—irradiates—fromthe muscle directlyresponsible for the job athand towards others.

IR R A D I AT I O N: G E T T I N G S T R O N G A N D H A R D W I T H O N LY T W O E X E R C I S E S

Ti g h t ! Ti g h t e r ! T I G H T E R !

Page 33: Pavel Tsatsouline

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e ��"#"A�I�6,��#�:(?�+8�9C,�>�� �$0���8��+��8�"#� !$� �#(�T6fIPg�324�+&'*)� ('�6��! *+0����#*+�6!$��&�����@C�����+9C!7&?���X�

3 5

Soviet clinicalstudies deter-mined that,indeed, strengthand enduranceof individual armmusclesincreased considerablywhen othermuscles wereincluded.Here a shortlightweight baris used.

Here a heavier andlonger bar is used forcing greater challenges that call onneighboring muscles.I am not talking aboutthe obvious fact thatmany muscles producemore force than one. I mean the biceps itselfis pulling harder whenthe neighbors arepulling with it.

Page 34: Pavel Tsatsouline

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3 6

t

Anyone can

relate to bend-

ing over and

picking up a

weight. ‘Dip,

grip, and rip’ is

the most normal

and common

movement. s

In a proper deadlift, the forearm musclesnaturally 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

Page 35: Pavel Tsatsouline

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3 7

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

Page 36: Pavel Tsatsouline

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3 8

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Generally, the

higher

the weight,

the greater

the tension.s

Page 37: Pavel Tsatsouline

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3 9

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"With muscles,

as with

everything else,

"In union there

is strength"

—Earle

Liederman.s

Page 38: Pavel Tsatsouline

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4 0

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If the only tool

at your disposal

is a hammer,

treat everything

like a nail.

—Russian sayings

EM P H A S I Z E Y O U R P R O B L E M A R E A S W I T H O U T A D D I N G E X E R C I S E S

Page 39: Pavel Tsatsouline

4 1

t

It does not do to

worry about car

polish if your

engine and

transmission are

not up to snuff. s

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