Good question. I am currently starting a hybrid of Rogovhnikof from PTTP and S&S i threw together with some help from Brett. Just started so can't say how it is gonna go but so far so good. Gonna see it it leads me to a 600, 405, 600 total in May
Just reread the periodizayion section in Beyond Bodybuilding. Pavel mentions reps in that myofibrillar hypertrophy (4-12 reps) is developed and lost slower then sarcoplasmic hypertrophy (up to 100 reps) and pure strength (1-3reps).Why less stable gains?
-S-
Having read Pavel's works for the past fifteen years, since discovering them in 2006, it all boils down to 'what are the means you have available. If I don't have a barbell (i.e. the pandemic) I use kettlebells and bodyweight. If I lack kettlebells then I use bodyweight. Ideally, I like to use all three (KB, Barbell, my bodyweight) in some sort of concert towards strength. But I, nor most mere mortals, do not reside in an ideal world.I have been reading Pavel's materials for a few weeks now and have started to apply it last week. However, I am confused as to what he actually determines is the best approach to strength alone. I have heard/read the following via podcasts with him on it, books of his, or articles featuring him, and the approach seems different in each one--or I am ignorantly missing the point.
In strength training, I am targeting the Bench Press and the Deadlift.
The methods I've come across:
- 2x 5 using 70-85% 1RM, five days a week, for weeks and weeks until the weight is fairly easy, then taking a decent jump up.
- Variable method which I have come to understand is similar to the above but you change the amount of reps per set some days, and go very heavy some days?
- StrongFirst's 5x 5, three days a week.
- Either of three programs of progression in PTTP.
- 5, 3, 1.
I know that some of these concepts were outlined by him at different times--some years apart--so his experience with them may or may not have changed his views. I am looking to seriously increase my Bench and Deadlift. FYI, I am a Novice-Intermediate with Heavy Lifts/Strength-focuses fitness, and an Intermediate with Conditioning-type fitness.
Out of them all, what method is Pavel stating is the best for strength only?
Where can you read about this?In the Barbell course , SFL, we teach a program method called the Strongfirst Foolproof Cycle. It is highly effective and simple to plan out and gives simple instructions for starting weight, how much to jump each week, when to switch reps and sets... I would highly recommend you read about it.
That’s what I was thinking tooIf I had to guess, I’d say because neurological adaptations can only get you so far. Sooner or later, some degree of hypertrophy will be needed to keep progressing.
Is this Reload?Where can you read about this?
Like the others have said—so many options. Depends on your goals, equipment, available time, level of skill, etc.I have been reading Pavel's materials for a few weeks now and have started to apply it last week. However, I am confused as to what he actually determines is the best approach to strength alone. I have heard/read the following via podcasts with him on it, books of his, or articles featuring him, and the approach seems different in each one--or I am ignorantly missing the point.
In strength training, I am targeting the Bench Press and the Deadlift.
The methods I've come across:
- 2x 5 using 70-85% 1RM, five days a week, for weeks and weeks until the weight is fairly easy, then taking a decent jump up.
- Variable method which I have come to understand is similar to the above but you change the amount of reps per set some days, and go very heavy some days?
- StrongFirst's 5x 5, three days a week.
- Either of three programs of progression in PTTP.
- 5, 3, 1.
I know that some of these concepts were outlined by him at different times--some years apart--so his experience with them may or may not have changed his views. I am looking to seriously increase my Bench and Deadlift. FYI, I am a Novice-Intermediate with Heavy Lifts/Strength-focuses fitness, and an Intermediate with Conditioning-type fitness.
Out of them all, what method is Pavel stating is the best for strength only?
Like the others have said—so many options. Depends on your goals, equipment, available time, level of skill, etc.
But if you’re looking for a good one-liner on the subject: “3-5 sets of 3-5 reps, 3-5 minutes of rest between, 3-5 days a week.” I think that from beyond bodybuilding.
I reckon the bold part could be as simple as 2 or 3 ladders of 4-6-8 with less weight (20% reduction?) than the 1,2,3 ladders.Muscle & Fitness: What are your favourite fool-proof set/rep protocols for building maximal strength?
Pavel Tsatsouline: The ladder. It’s a favourite of many Russian hard men of different persuasions—lifters, gun-carrying professionals and fighters.
Take your four-five rep max and do sets of one, two and three reps. Take plenty of rest between sets. Repeat this “ladder” three times. If you can’t complete all 18 reps or only manage them with difficulty, keep using the same weight until you can do it with only moderate effort. When you reach that point, add 10 lbs (4.5 kg) and start all over again.
Ladder your lower body exercises twice a week and upper body exercises three times. Here is a good schedule:
Monday: Bench press
Tuesday: Squat
Wednesday: Military press
Thursday: Off
Friday: Bench press
Saturday: Deadlift
Sunday: Off
The following week, do the military press on Monday and Friday and the bench press on Wednesday.
After six weeks test your maxes and switch to a different training protocol—something with more reps and a hypertrophy focus.
[Copy-pasted from an article titled Kings of Strength with Pavel and Andy Bolton]
I remembered it that way too, but in Beyond Bodybuilding it is actually "3-5 days of rest" for each exercise, not 3-5x per week. For example training 3x per week and alternating two workouts (ABA / BAB = 2 weeks).“3-5 sets of 3-5 reps, 3-5 minutes of rest between, 3-5 days a week.” I think that from beyond bodybuilding.
I kind of think his Power to the People Professional book is close to a program maximum. That or the "Strong as you look" series from Beyond Bodybuilding.I've always wanted a real program maximum from Pavel
The Rogozhnikov WPC split is actually something I'm planning on using in the near future and that came from PTTP Professional and dialogues I've had with @DocMike over the past few weeks.I kind of think his Power to the People Professional book is close to a program maximum. That or the "Strong as you look" series from Beyond Bodybuilding.
The SFL instructors course book.Where can you read about this?
The adaptations are like sudden increases in VO2 max from doing a lot of HIIT.Why less stable gains?
-S-
And peaked states as Pavel states in multiple works are best done after a solid base of some type has been built on a protocol with more volume.The adaptations are like sudden increases in VO2 max from doing a lot of HIIT.
They are transient in nature.
Much like my specialisation protocols when I hammered a lift a daily 1RM on a given lift everyday. The end result cannot be maintained once I stop. Its a peaked state.
Much like your peaked strength in a meet.
This circles back to the metaphorical pyramid. The wider the base the higher the potential peak can be.And peaked states as Pavel states in multiple works are best done after a solid base of some type has been built on a protocol with more volume.
My Muay Thai and Jiujitsu coaches say the same with skills and that in turn circles back to strength as a skill too.This circles back to the metaphorical pyramid. The wider the base the higher the potential peak can be.
Like the others have said—so many options. Depends on your goals, equipment, available time, level of skill, etc.
But if you’re looking for a good one-liner on the subject: “3-5 sets of 3-5 reps, 3-5 minutes of rest between, 3-5 days a week.” I think that from beyond bodybuilding.