A few years ago strength coaches dan john a champion discus thrower and pavel tsatsouline a former special forces trainer asked. The russian bear protocol is a relatively popular hypertrophy routine designed by pavel tsatsouline. We used to call it the what the hell effect until geoff neupert sfg ii and the author of excellent book kettlebell strong came across a. Following is a sample of the 55 progression for a 225 bencher. Beginners and intermediates may stay on this regimen for several months taking an unloading workout after reaching 55 with a given weight then adding 2 5 and carrying on. And set the support bars so a barbell placed across them is at knee height.
By pavel tsatsouline chairman with a program by geoff neupert sfg ii at strongfirst we never focused on fat loss and got it anyway as a side effect of our strength and power focused training. The first major flaw of this routine is the high deadlift volume. Id like to hear his numbers. Where say if i can do 10 reps of something i never do 10. Stand on a weight plate if necessary. I had no patience and was certainly lacking a hefty amount of foresight.
Deload with 80 of the weight you have been using for 55 not 80 1rm for 54. It requires you to perform only 2 exercises. In a nutshell what pavel focuses on is picking 5 different overall body exercises saydips pull ups squats dumbbell side bends and barbell curls and. I had done pistols before and had feasted on a face full of dirt more times than i could count after hurriedly attempting and failing at one arm push ups. I follow the pavel tsatsouline protocol rogan explained on a recent episode of his podcast the joe rogan experience. Born 23 august 1969 in minsk ussr is the chairman of strongfirst inc a fitness instructor who has introduced spetsnaz training techniques from the former soviet union to us navy seals marines and army special forces and shortly thereafter to the american public.
He has some info ive never seen before such as heavy weight training actually toning your muscles because it leaves some long term tension a word he likes in your body making you automatically flex your muscles slightly depending on how much training you do. When the weight you chose at the beginning of the program becomes truly easy and not. In the original program the movements of choice are the deadlift and the overhead press. At the time i was familiar with bodyweight training having read pavels pedestal worthy classic the naked warrior. The 5x5x5 workout program was developed by pavel tsatsouline to train soviet special forces personnel and is discussed in his book beyond bodybuildingit employs his mind over muscle protocol to help hardgainers build muscle mass.
Gallery of Pavel Tsatsouline Height Weight
