Power to the People! : Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
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Book Summary Information
Author: Pavel TsatsoulineEdition: Paperback
Audio: English (Unknown); English (Original Language); English (Published)
Published: 1999-12-01
ISBN: 0938045199
Number of pages: 128
Publisher: Dragon Door Publications
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Book Reviews of Power to the People! : Russian Strength Training Secrets for Every American
Book Review: Great Strength Gains using Power To The People
Summary: 5 Stars
I have made great strength by using the methods described in Power To The People (PTP).
I came across PTP author, Pavel, one day online while searching for ways to improve my pullup performance. Pavel had a method called "greasing the grove" that called for increasing the volume of daily pullups while never maxing out a set. To grease the grove, he utilized a technique called Pavel's Ladders in which the athlete did a rep, rested for five seconds, did two reps, rested for five seconds, and kept working up to a point where the athlete was approaching the total number possible but not maxing out. In fact, he recommended stopping well short of maxing out most of the time. The idea was to train your central nervous system to become more efficient at pullups. The more times you "practice" the more your body will be able to perform when it comes time for maxing out. He also gave an example of his father-in-law doing five or less pullups every time he went down stairs. The father-in-law set a new best of 20+ pullups a few months later. The program and the author seemed interesting.
I followed the greasing the grove method for awhile and saw a healthy jump in my max pullups. In retrospect, I should have included an extra day of rest and backed off every fourth week. Nevertheless, I hit 25 pullups for a max.
Endless reps were getting boring. Plus, I was looking for some strength training for the legs to supplement my running.
I bought Pavel's Naked Warrior book. It was very good. He talked a lot about how to gain strength using just bodyweight. In the book he emphasized two exercises: (1) the one-arm pushup and (2) the one-legged squat a.k.a. the pistol. I was able to perform complete reps in both exercises in about a month. I was happy with the progress I had made and happy with the knowledge gained from the book. Nevertheless, the pistols were not ideal for me and I wanted to try a different leg exercise.
I purchased PTP because of the emphasis on deadlifting. I deadlifted in college and felt with PTP I could ramp up quickly on them. The results have been great. Using the PTP techniques I worked up to 2x3@275.
Unfortunately, my form was starting to deteriorate. I was "squatting' the weight more than I was deadlifting. I also had the bar to close to my shins. The end result was that the technique was starting to put pressure on my lower back.
I recently purchased the PTP video. It is corny, but I wanted to see Pavel do the deadlights. I am going to make some minor adjustments: (1) shins a couple inches away from the bar; and (2) butt a little higher than in a squat position to place emphasis on the hamstrings and butt. I am also going to do the traditional dead lift until it gets too heavy and then switch to sumo dead lift. The sumo is more natural for my body type.
BOTTOM LINE
PTP is for getting stronger without getting bigger. He has a section on how to get bigger, but the core audience is power lifters or martial artists that have no need to get bigger.
PTP formula is simple: 2 exercises (Dead lift and a Press); 2 sets of 5 reps; and various simple cycling methods to ensure significant gains.
Some of you might feel ripped off. He only has two main exercises. This is not your latest issue of Men's Health on how to blast the upper pecs. It is how to get strong, period.
Dislikes: I would have liked to see more pictures like he has in the Naked Warrior, but the amount is sufficient. The book is not very well organized, or at least it seems that way. Perhaps using better titling to signal transitions would have helped. The cost is a little high, but the value is excellent. I keep referring back to it, so I must be getting my buck's worth.
It is a good book. If you are in a funk at the local gym doing the typical 8-12 reps and maxing out every time and not making progress, then it might be time for a change. Pavel has some unique insights -- give it a try. I am happy with the purchase (bought my brother a Pavel book and purchases a copy of PTP for my cousin) and most everyone on the Amazon review seems happy with PTP.
More Power to the People! : Russian Strength Training Secrets for Every American reviews:
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Summary of Power to the People! : Russian Strength Training Secrets for Every American
How would you like to own a world class body-whatever your present condition- by doing only two exercises, for twenty minutes a day?" A body so lean, ripped and powerful looking, you won't believe your own reflection when you catch yourself in the mirror. And what if you could do it without a single supplement, without having to waste your time at a gym and with only a 150 bucks of simple equipment?And how about not only being stronger than you've ever been in your life, but having higher energy and better performance in whatever you do?How would you like to have an instant download of the world's absolutely most effective strength secrets? To possess exactly the same knowledge that created world-champion athletes-and the strongest bodies of their generation?"Pavel Tsatsouline's Power to the People!-Russian Strength Training Secrets for Every American delivers all of this and more.Bodybuilding & Weight Training Books
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