Has anyone run the Russian Bear program by Pavel Tsatsouline? Would it be good for a novice?
A Deadllift variant: > today's work weight x 5 reps + > 90% of today's work weight x 5 reps + > 80% of today's work weight as many back off sets as possible with good form (maybe 5-25 sets) Press variant: > same as deadlift variant Curls and triceps variant optional.
> 3-5 seconds up for deadlift and press > 30-90 second rests between back off sets > 3 or 4 days per week
Progression: Effective cycles are 8-16 workouts. Start a cycle with 70-80% of your 5RM or a weight you can comfortably do 10 reps. You can increase the weights in a linear, flexible wave, structured wave, or step pattern during the cycle. Linear is +5 pounds per workout. Flexible wave is +5 pounds per workout and decrease weight when feeling tired and then work upwards again. Structured wave is +5 pounds per workout for four workouts and then -15 pounds and then work upwards again. Step pattern is +5 pounds then same weight for a one or several more workouts followed by another increase.
Joshua Powell
bump
Owen Ortiz
that Цaцyлин isn't looking impressive at all
Ryder Williams
>Цaцyлин what?
Colton Russell
Its 'tsatsouline' in the Cyrillic alphabet. He was trying to show off that he understands the Cyrillic alphabet
Aiden Powell
He looks great tbqh
Jackson Ramirez
Anyone?
Charles Morris
Last shameful bump
Carter Sullivan
I'd try it for fun but I really don't want to give up all my other lifts. It honestly looks no better or worse than Bulgarian style programming for high frequency squats. Go for it if presses and deadlifts are your thing By the way, the volume seems ridiculous. For the first cycle, I'd do PTTP which is essentially the same but 5x week and no sets below 90% (so 2 sets DL and 2 sets press per day)
Meta/off topic: >Shameful Posting frogs, insecurity, trigger, tfw etc threads is shameful, not this thread. You are contributing to board quality.
Robert Edwards
you cant bump your own threads, but I can
Connor White
Yeah, I guess it's pretty much the same as bulgarian method. I got it from Eric bugenhagen btw.
>By the way, the volume seems ridiculous. I've done 20+ sets of ohp. Deadlift back off sets are fewer. But I'm running unparalleled cycles for each, so by the time I'm hitting 20+ sets on ohp, I'm doing 5RM with no back off on dl, and vice versa.
Owen Myers
> not having 2 simultaneous connections
Gavin Nelson
The two exercises don't interfere at all with each other, of course. But just deadlifting for 3+ sets (let alone 20!) 3-4 x week seems like a lot of volume. Then again I haven't tried it, so I wouldn't know. Good luck with your progress!
Michael Thompson
Thanks man. If you think about it, it's pretty much as a beginner program, but emphasis on deadlifts instead of squats.
For presses though never seen anything like it, let's see how it pays off. Thinking of doing db one arm press for back off sets.
Eli Moore
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Charles Miller
Ive done the program with the original side press.
It was fun, and the repitition was therapeutic for me. I never got to 25 setsthough. I feel that it permanently gave me better overhead coordinarion. 10/10 would do again.
Dylan Powell
Did you make strength/aesthetic gains on it?
I tried doing the original barbell single arm bent press at the gym but it attracted too much looks.
Evan Adams
My shoulders definitely got bigger, and the volume made me lose weight. Personally I'm a huge fan of the single arm press, and I also got a lot of looks. I liked to think of it as an oppurtunity to show off.
Nathaniel Robinson
Were your bench or squat lacking when you got back to it?
Landon Watson
My bench was unchanged. You can always do a cycle with bench presses or squats instead if you're worried about those lifts. (Pavel says floor press and hack squats since he assumes you're only working with a bar and plates)
Jaxon Brooks
pavel doesn't know shit about training for hypertrophy
just do a proven hypertrophy routine (not a brosplit, something like Lyle's upper/lower)
Gavin Fisher
Sounds good enough. Not really worried about the bench, but about the pecs.
Not sure if that's true. His book on bodybuilding offer a few splits that looks very well planned. Anyways, my goal is to improve my ohp and deadlfit until September.
Connor Harris
I mean it would work but you'd be wasting a LOT of time especially if you don't do linear progression and not really balancing your development 2bh.