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Barbell Pavel's Go To Approach for Strength?

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Steve Freides said:
Why less stable gains?

-S-
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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).

Of course, one must take intensity and volume into consideration. Ladders, rest pause, clusters and high volume singles (Justa) may allow a lifter to accrue more volume with higher intensities without the adverse effects effects of high volume/high intensity protocols. The standard belief of intensity (as calculated by % of 1rm) being directed inverse to volume can be manipulated by these methods. Doing 10 sets of 3 with your 5rm is quite a stimulus for growth.
 
TheWolf said:
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?
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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.
 
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.
 
DocMike said:
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.
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Where can you read about this?
 
TheWolf said:
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?
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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.
 
Taylor Rimmer said:
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.
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I think I would add "for 3-5 weeks" to this but yes, it is it.
 
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]
 
Steve A said:
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]
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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.
 
silveraw said:
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.
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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.

If I had to start the strength journey again from the early 2000s where I first heard of Pavel's work knowing what I know at present I'd have started with Simple and Sinister and easy roadwork until I reached Timeless Simple before branching into barbell work.
 
Starlord said:
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.
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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.
 
LoneRider said:
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.
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This circles back to the metaphorical pyramid. The wider the base the higher the potential peak can be.
 
Starlord said:
This circles back to the metaphorical pyramid. The wider the base the higher the potential peak can be.
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My Muay Thai and Jiujitsu coaches say the same with skills and that in turn circles back to strength as a skill too.

Also that Muscle and Fitness interview Pavel with ladders gave me an idea for later on down the road (a year or so from now following my Rogozhnikov run). Use the ladders to build a max then derive a training max off of it (85%) then jump into a 5/3/1 cycle.
 
Taylor Rimmer said:
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.
Click to expand...

I was hoping someone would begin this before I had to go look it up.
To me it pretty much distills Pavel's strength methodology down quite well.
 
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