What does Jow Forums think about this guy?
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Asking b/c of Bugenhagen's seeming man lust.
He knows what he's talking about when it comes to strength.
However, most people in the US are too tied into the hard working self destroying proud slave thing.
This guy's knowledge for staying healthy is just unreal
The only thing I read from his is the chapter of a book that talks about Greasing the Groove which is a technique I like and approve of
This guy absolutely knows his shit. I use his stuff daily.
You don't get to bring friends
most underrated fitness guy. Everyone and I mean everyone listens when this guy finds some cool shit.
>his programming is toppest tier.
>he got tested on power output doing zercher deadlifts. blew every measurement the scientist had on wattage out by a mile.
>grease the groove
>zipping up
>janda situp
>Fast and loose
>muscle irradiation
>active stretching
>weighted stretching
>reciprocal muscle inhibition (great for putting it in the pooper btw)
>russian twists
tim.blog
read the first line
Do his PTTP program for strength, cycle the lifts like Bugenhagen do and sometimes do the russian bear variation. There's no need to do anything else.
Pavel Tsatsouline is absolutely based
His style of writing is kind of funny caricature of a Russian, but all of his content is based on solid research, and gathered from a past of actual training and coaching lifters;
However, despite the style, the info is so packed up that sometimes it's hard to follow if you're not acquainted with basic health science knowledge (physyology, mostly)
If you read his books: Power to the People, Relax into Stretch (and or Super Joints), Naked Warrior and the one he has written with Dan John on bodybuilding (but I fail to remember its tile now); you will have a very solid base on lifting and general fitness. PTTP refers to strength training (with introduction of conceps of mesocycles and how to make them works, neuromuscular adaptation etc etc). Relax into Stretch talks a lot of neuromuscular physiology but in a very plain language (without scientific terms). Naked Warrior explains how to make calisthenics works and why you should incorporate it to your workout. His book on bodybuilding with Dan John its parted into categories according to muscle groups, and it offers extensive options of how to train each for mass gain - it sums up practically every other approach I've seen.
Alex from Alpha destiny, Eric Bugenhagen, many weight lifters etc pay a homage to Pavel Tsatsouline tbqh. Concurrent periodization (by Alex, the base of Naturally Enhanced book) is pretty much directly derived from one of the PTTP approaches to mesocycles. 1-2 lifts a day everyday, the way Bugenhagen preaches, it's the very heart of PTTP version. Same for his stretch routines compared to Relax into Stretch. Not to forget Grease the Groove approach, preached all round.
To sum it up Pavel books: very densely packed information (based on science and exp.) written in satiric sometimes off putting russian style. If you can get through that and read it carefully, it will save you many many hours of research, youtube videos etc.
bump
he's a good dude but honestly kettlebells are fucking useless for pretty much anything
kettlebell gang at my gym are the biggest baddest dudes
wish my dad was a soviet special forces instructor
Me too user
> Russian Bear
I was originally going to run Russian Bear at the beginning of the new year, but in PTTP he doesn't seem to provide enough details to really put the program together, and when I looked it up it seemed like in interviews he kind of went back and forth on what was appropriate frequency.
What did it look like when your ran it? Did you actually just do two lifts while running his programs?
If you can get jacked off dumbells no reason kettlebells wouldn't work too.
Pavel tsatsouline is a fucking hidden diamond in the rough that changed the way I lift, felt like a retard making no progress then starting greasing the groove and it felt like making noob gains again
Press twice a week, deadlift once. Gunning for as many sets of 5 as possible at a fixed weight.
I did two lifts for Russian Bear (Bench Press and Lat Pull-down) plus 1 set of Squats, 5x a week. It worked very nicely, both in terms of strength and mass gains, since I was lacking that higher volume work and had plenty of time to rest;
I was coming from a regular 3x5 beginner program, my upper body was lacking in comparison to my lower body (3.5pl8 Deadlift for reps but was barely over 1pl8 Bench)
For Squats, 1x5 sets, starting at 70%RM and progressing from there on each day, 2kg total increments each day (like PTTP); for Bench and Pull-downs, 1kg a day for the first set, and 90% of that for 2nd set, and 80% or less for back-off sets (ie Russian Bear); ofc, I did not hit the same number of total sets every day (ie if I had done 15 sets on previous day, I was doing 5 or so the next day), whatever felt right
Besides the main program, I threw in 3 supersets of preacher curls (both regular and reverse grip), not much weight (just enough for pump), about 8-10 reps, it worked nice as well
Btw, It's a huge amount of volume so better follow Pavel recommendation and start at 10RM for 5 reps (1st set) and build from there; the slower you take progression, best tbqh
If you rush it, you will fail the program (I did when 1st trying it)
Thanks, that sounds reasonable. I may add lat pull downs as well like the second guy, since I have a lot of trouble developing my lats
>for Bench and Pull-downs, 1kg a day for the first set, and 90% of that for 2nd set, and 80% or less for back-off sets (ie Russian Bear); ofc, I did not hit the same number of total sets every day (ie if I had done 15 sets on previous day, I was doing 5 or so the next day), whatever felt right
So you did the same progression as PTTP, except you 2x/week frequency instead of 5x?
Didn't see this till after I replied, but thanks for the heads up. I don't remember seeing that recommendation in PTTP, but it's possible I didn't read closely enough. Does he discuss this program in multiple publications?
> except you 2x/week frequency instead of 5x?
No, I did it 5x (5-20 sets per day) a week frequency bc I had plenty of time
It's really a ton of volume
His pull up program worked amazing well for me.
:/ I think this kind of diversity of ways it's run (without that many specifics laid out in what I read about it) was what caused me to just stick with what I've been doing, but maybe I'll just start it at some point and decide based on how I'm feeling how many days to do it?
I also have a lot of time, and wouldn't mind taking huge rest breaks/doing my sets across the whole afternoon, but still 5x seems rough
Then again, if I'm adding in pulldowns it may be better to cut the frequency
It's on the cycling part of the book, pic related
Yes, I get it
For the most part, Pavel never lays out a program (with charts etc), just the bare bones of it
If you have enough of time, and avoid full whole kinetic chain movements for the Russian Bear (such as SQ, DL, OHP, BB Rows), favoring partial ones such as Bench, Pull-downs, Cable Rows etc; 5x a week is not as rough as it looks
If you want to get better at those big full movements, probably 3x a week would be maxing out already
I appreciate all the advice, I think I'll put together a plan based on all this and switch over once I start to stall on my current program
Since I've been focusing on my upper body lifts for awhile now, I may run PTTP for trap bar DL while I'm doing the bear for pull downs and bench. Would that make sense, or would the stress from all that deadlifting mess up my progress? I could always do PTTP DL 3x instead of 5
Bugenhagen said in a video to do the squat everyday, alternating bench and deadlift
Wouldn't his advice only apply to roiders tho
Nah, roiders like him only do 1 movement for weeks and still don't lose any muscle.
For natties the squat everyday, bench/dl alternating is good
Which of his books would you anons suggest reading?
Power to The People
Naked Warrior
I’ve been doing kettlebell conditioning based off of his workouts and it’s the greatest shape I have ever been in.
I don't think much of him outside of martial arts and mobility/flexibility. In terms of strength and hypertrophy advice he is fucking retarded. Great businessman though.
Spoken like someone who fell for his marketing. Been there, done that. If his techniques are so great, why is no one doing them
>There's no need to do anything else
Kek. Pavel is fucking weak, end of story.
>why is no one doing them
Pavel is frequently cited by all of the big YouTube guys.
>kettlebells are fucking useless for pretty much anything
Bump
Pavel is a knowledgeable guy with a good training philosophy that is very hard for you to take seriously at first because 80% of his content out there is presented with a cringey "comrade, this what do if you want be beast" persona that immediately makes anyone assume he's a hack
But his stuff is good if you can look past that
I’ve done PTTP when I didn’t want to spend a bunch of time in the gym. I added some chin ups and DB flys, alternating on each day.
Did it work?
Power To The People or Starting Strength? Which is betta
Pavel is absolutely based
> be at the gym for 25 minutes and leave
Shiggy diggy
Can someone sum up his training advice/philosophy for us uninitiated snobs? What's it all about aside from greasing the groove?
Low volume
High intensity
High frequency
That's just PTTP
Russian Bear has huge volume, medium intensity, medium to low frequency
Most of his books are on technique thought
For strength
> Strength as a skill
> Weighted stretching
> Progression cycles
> Keep the goal the goal
Lmao this cuck doesn't even look like he lifts
> tfw will never lift stone bells for samurai gains
One thing to realize is that everything Pavel talks about was mostly researched by the old heads of soviet sports science. Nearly everything the world knows about exercise science we learned from the soviets. Some good guys to look into are Zatsiorsky, Verkhoshansky and Yessis who is American but ran an academic journal consisting of translated soviet research papers. For powerlifters I would reccomend looking up Boris Sheiko who is the head coach of the russian powerliftinv national team. Sheiko makes monsters plain and simple, if you want to be stronger than everyone else you listen to him. He made a guy named Alexey Sivokon who is 5’2” and 140lbs or so have absolutely insane big three totals. Pavel is the tip of the iceberg with regards to russian sports science which the west still has not truly caught up with, Russia’s just fucking broke now compared to how well funded athletic programs were in the soviet union.
>how well funded
How well roided more like
Bro,former ncaa D1 wrestler ,national freestyle/Greco-Roman champ here ,they don't roids ore than we do ,they use low doses ,at leat in Bulgaria were i lived 2 years .They don't broscience steroids uses ,they use studys conducted on humans to use the exact dose ,and PCT like gods on earth ,5 grans of taurine a day make wonders.I used more steroids during my high school than the pros in Bulgaria. Something they use a lot are peptides like bpc 157 ,tb500 and magic stuff only they have .
>tb500
I can get that legally here in Brazil kek
Any more infos/exp to share in that regard, especially tb500?
Based soviet stroke poster.
If you honestly think western athletes didnt roid just as much during the same period you are a goddamn idiot.
I like his book relax into stretch, some of the stretches are really helpful.
Also I've heard about his Power to the People strength program that actually works really well and doesn't take much time. It's basicly just deadlifts and overhead press iirc.
He's dyel... His advice isnt working for him so why would i listen
> He's dyel
> Literally an actual natty lifter in his late 40s, not shopped, no favorable lightning
this.
was gonna comment earlier but all the kettlebell guys are almost never big or even particularly stong
Brehs, what's better: PTTP with a 5 rep set and a back off or the russian version with 3 sets of same weight and 5.3.2 rep scheme?
>no favorable lightning
I lightning doesn't do your bidding automatically, you're DYEL.
>Pick one.
>Do it for a few months.
>Record results.
>If not happy with results, pick another.
>Repeat
>Compare the two.
>Tell us later.
5 3 2 scheme
#kylorenchallenge
Bra-brother ,my bjj instructor told me to look for @wawalona_company on IG an @ pharmacy.prix
Tb500 is great for recovery in a way different than steroids .I had tree minor herniation on my neck and two of then are gone and and shoulders never felt better .I use cbd when using any peptide just to be on the safe spectrum of the cancer roulette .My coach also work with NFL players and they use Dr.Seeds BPC + tablets ,it's a oral form of bpc 157 ,results almost as good for faggots that don't like needles. In Bulgaria we used this oral form but from a compounding pharmacy with governant affiliation ,bulgarian stuff it's better but you can't buy it outside of that wonderful shit hole. Hope to visit Brasil once more ,went to Rio de Janeiro ,fucked tranny assholes and had the time of my life .Most beautiful city I ever had the pleasure to go even with the favelas, one homeless found my wallet on the bus station and went to the police station instead of stealing my stuff ,I would such his dick if he wanted ,tried giving him money but he said that only work will provide what a former drug user needs to get redemption .
Based soviet stroke poster
This shit is why you isolate arms, compoundfags
i didn't think you faggots liked kettlebells, i'm shocked
he doesn't talk too fondly about people who train for hypertrophy
his arms are big for just gtg training
It's funny, because he does teach the barbell curl in the book