H O W TO B E C O M E A B E A R : A S O V I E T C O M M A N D O ’ S S E C R E T
t
It takes a big
man to cry, but
it takes a bigger
man to laugh at
that man.
—‘Deep
Thoughts’,
Saturday Night
Live
s
42
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The logical way to meet the above requirements is to:
1) reduce the reps to 4-6 per set to allow for heavy weights;
2) perform many, 10-20 on average, sets;
3) terminate all the sets a couple of reps before failure to avoid premature
fatigue which would force the reduction in weights or/and sets.
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t
The beefy
commando who
shared this
program with
me lifted 40-50
tons every
workout.
He had to if he
wanted to
remain a bear.
s
43
LAST THREE PIECES OF THE BIG BICEPS PUZZLE
t
Life is too short
to be small.
—Benjamin
Disraeli
s
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William Gerardi—A turn of the century
athlete whose 31 inch thighs are rare for a
period that preceeded the age of squat
obsession.
44
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t
Cut back on
your yard work,
add an extra
hour or two of
sleep every
night and an odd
nap in between,
and in a couple
of months DEA
agents might
knock on your
door looking for
steroids!
s
45
V I RT U A L M A S C U L I N I T Y
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t
Physical strength
is all very well if
one has a purpose
for it.
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a nuisance and a
distraction, like
wings on a dodo.
—Robert Sheckley,
Immortality, Inc.
s
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46
t
In addition to a
long term pump,
high rep training
leads to 'fake'
muscle growth.
s
47
O N VA R I E T Y, S O R E N E S S , A N D K E E P I N G T H I N G S I N F O C U S
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The height of
cultivation runs
to simplicity.
Half-way cultivation runs to
ornamentation.
–Bruce Lee
s
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Never interpret
soreness or stiffness as signs of
progress. And
do not get hung
up in variety for
variety’s sake.
Stick to the
basics, the
deadlift and the
press.
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49
C Y C L I N G : T H E RU S S I A N B R E A K T H R O U G H F O R C O N T I N U O U S I M P R O V E M E N T
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mt yzw;ps(|4p*x s m/‚&}_x s t"v;€q4z*ot<†7x y zrqoty z*v opy "rqoty z*v oKp*rq{v3py x n2p*s1z*ovX†
x yqt7p‡ s(s ‚=ˆotn‰w p*s uv rqt"‡ s(s r„/|Aot n@‡ s s(rqt"v s v;€{ p*yqr„/|otn‰v s v € { py qrqt
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v "s x(|qAx(yzVp*q4q{v3p*z*v3t| rx ‘ qv v yH†&x q{"p– —" zt o˜;™ —"€ t y „/‡v y w {"€ ov rr„1rpmr
Ž6v;o {t r{ p*yr;mgqt"x s s(rqop*qv3{x rY€t x yq„/p*y "p*"t yv3 x s t „/s v rrq{p*y"š ‚ ›"€ t y r„/€ v o
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|t orov ‚&¦' q†7v3p*ovw;v oqp*x y"q{ p*q4x |mt"qoammt H†7x s s/t ys m=z*t"‡ pw;;†7p*or‚§‹<ƒ\€ox  v¨•
|x z*{ qv o€ov € p*ox y z|t op*y"x n2€t oqAp*y q4w t y qAv;rq†7x s s/r€v y "rx ‘"†7v v;rx(y"qop*x y x y z|t oq{v
‡ p*qAqs(v „”‹Hy tqv "©PŠ€ {;mrx w p*s/v  w p*qx t y"x(ov w qt oª'p*os(v«cx v  v on2p*y"x y"q{ v‡ v z*x y yx(yzt |
q{ vRw v;yq o¬m­‚®‹;ª­‘6€v;ox v;yw v3{ p*rr{ t;†&y"q{p*q py7pq{ s v qx w3n2p*y"w p*y"‡ v3‡ot z*{q qAt7q{v
uv oam=qt€7yt qw {"w t y x qx t y"x y"q{ pq s v y z*q{"t| qx n2v ‚&ƒPy"x(|4q{ vqop*x y x yzVx rqt t"€o”t•
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|tonB„1p*y"p*qA{ s v qvn2 rq4vX‘6{p*rq4{x(rKp*p*€ qx ux q m„1t oKq{vp*‡ x s x(q m=qt"x nB€ ot;uv „1z*ov p*qs m*‚
¯ { p*q4n2v p*yq q{v3€ v p*"{ p*"qt"‡ v|t s s t<†7v "‡<mgpy7y putx  p*‡s(v ot€"x(y"€v;o|t on2p*yw v;‚
ƒ_ v w p* vPs p*qv o„ x(y2°P{o rw { vXu± rKqx n2v r„1R rrx p*yOov rv p*ow { v oK«'v ty x O}_p*q uvXmvXu=py p*s m v 
pz*ov p*q4n2p*y;m=p*q{ s v qv r±1qop*x y x yzVs tz*rp*y "w t yw s   v "q{p*q4q{ x y zr†&tov "t q ps t q
‡ v qqv ox | qA{ v3p*qA{ s v qv6uts(y qpox s mg‡p*w v "t ||4p*|qv op€ r{"x y rqv p*"t |4w p*oo(mx(yz,t y2pqc|A s s
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|ot n²q{v|t on2v oKŠ*t;ux(v qc©Pyx t y „ ªcrqty x p*yO,o‚1ƒRq tOŽRx(o „1r nBn2v O €Oq{x(rKx  v p*‚
‹;«'x(qAv;op*s s m={ v{ p*r†7t o v "{ x nBrv s | t q„ ¢”‹K†7ox qv rYrqoty z*nBp*y"ª'p*os v3«'x v  v onBp*y"q{ ov v
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q{v3p*yw;x v y q4l,ov v H†7{ t"{ p"n2p‘6v "t q†7x(q{"{x(r‡ s s/qt"rqp*oq4t<uv o†7x q{"p*y tq{ v ow p*s |¨ž
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rqov;yz*q{H†7t os(‚
50
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ļ*¸ ¹ ¸ ¹ ºÉ1½ ÊÄ4ÄÅ»Mµ&à ¸ à ¹Ô Ä4· ¼*¾Äc· Á ¹ ºÉÌ3»;¶ ¼*· · ¾/ÑH» ¬µ,ÑHÁà ÃÉ Î ÅÕ Ö,Õ(ÉÁ ¹»PÁÈ'ÄÅ »RÈÁ » ȼ*ÄÅ » ¾
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¶;Á¹ ¾» Âa¿¼*ĸ ¿» · µÙ_ÄÁ"ʾ»3· ¸ º*Å ÄÀ7»;¸ º*ÅľÈÁ ¼RÀ7Ÿ(· »3¼*¹Ã"ÄÅ » ¹"º*Á"Á ¹"ÄÁ"ÄÅ »3¸ ¹¶ » ¼*¾¸ ¹º*· µ
Å»;¼¿¸(» ÂÇ ÁÊ ¹Ã ¼*º»;ՐÑHÅ»;¹É/ÈÁ·(· Á<À7¸ ¹ºV¼Æ2» » ÄÉÀ7» Ô(Ã"¼*· À7¼µ¾Ä¼*Ó»3¼V½Â» ¼*Ó"½ » ÈÁ»¶;ÁÆVÚ
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ż*¾¾ÄÁÇ Ç»;Ã"» ¾Ç Á¹ ø ¹ ºÄÁ7ÄAÅ »3¼*ÂÁ ÆB¼V¼*· ÄÅÁ ʺ*Å7¸ ľ¸ ¹ Ä» ¹¾¸ Ä µ=Å ¼*¾½ » » ¹"¶ ¼*¹Ó » Ã"Ê ÇÉ
µÁ ÊO· Á<À7» ÂÄÅ»¾Ä¸ Æ2Ê·(¼Ä¸(Á¹ ÉÀ7¼*· Ó"ÁÊ Ä4ÁÈ4ÄÅ »ÂÁ ÁÆ@Ç » ÂÅ ¼*ǾÕ7ÜPÁÊ ÂK¾aµ¾Ä» ÆhÀ7¸ ·(·
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Ç»;¼Ó6ËO×\¾ÆB¼*ÂÄ4Ç Á;À7» · ¸ ÈÄ» ÂÄ µÇ ¸ ¶ ¼*· · µ=ļ*Ó» ¾Y¼YÀ7» » Ó7ÁÈÈ4¼*ÈÄ» ¼VÆB» »;ÄÉ1ÄÅ » ¹"Å »Â» ¾ÊÆ2» ¾
Å ¸ ¾Ä¼*¸ ¹¸(¹ºRÀ7¸ ÄÅ"· ¸(ºÅ ÄÀ&» ¸ º*ÅľÕ&Þ*Á ÆB»3¸ ÂÁ¹"Å » ¼*þY¶ ¼*· ·/ÄŸ ¾YÇÂÁ¶ » ¾¾ß ¾Á ÈAÄ» ¹ ¸ ¹ ºÊ Çà(Õ
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Å»;¼¿¸(» ÂÄż*¹"¸(¹"ÄÅ»3½ » º*¸ ¹¹ ¸ ¹ ºÁ È4ÄÅ »3Ç»X¿¸ ÁÊ ¾¶Xµ¶ ·(» Õ&âc¸ Ó»3¼VÓ¼*¼Ļ3Æ2¼*¾Ä» ÂÀ&ÅÁ"Å ¼*¾
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ÁÈÄ» ¹"¼V· ÁÄ Æ2Á»¶;ÁÆ2Ç· ¸(¶ ¼*Ä» ÃÉ/ȼ*¸ · Õ=Ö,ÁHµÁÊ Â¾» · È ¼È¼¿Á¼*¹ ÃãØ<Ê ÆBÇ"Á ¹"ÄÅ »½ ¼*¹Ã<À7¼*ºÚ
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Ǽ*¶ ÄÁÂÀ7Å Á"ȸ á6» ¾Ê Ç"ÆB¼*¹<µ=» ·(¸ Ä»3¼ÄÅ · » Ä» ¾É/¶ ÁÊ · Ã"¹ ÁÄ Å»;· Ç"¹Á ĸ ¶ ¸(¹ºVÄAÅ ¼*Ä4ÄÅ Á¾»6À7ÅÁ
¶Xµ¶ ·(»ÄÅ » ¸ ·(¸ Èľ»Xá6Ç» ¸ » ¹ ¶ »3¼· Á Ä4È»XÀ&» ¸ ¹”Ø<Ê Â¸ »;¾Äż*¹"ÄÅÁ ¾» À7Å Á"à Á"¹Á ÄÕ&Î Á;À7»;· ¸(ÈAÄ»;¾
À7Å Á"ż¿»3½»;» ¹"Ç Â¼*¶ ĸ ¶ ¸(¹ºV¶Xµ¶ · ¸ ¹ º¶;ÁÆ2Ç»;ÄA»3¼*Ä ÄAÅ »3¸ ¹ ÄA»;¹ ¼*ÄA¸(Á¹ ¼*·/· »X¿» ·/¸ ¹"ÄÅ » ¸ ÂÈÁ Âĸ(» ¾
¼*¹ Ã"»X¿» ¹"ȸ Èĸ » ¾ÉÀ7Ÿ(· »3½Á Ã;µ½ ʸ(· û;¾À7Å Á"¼*· À7¼µ¾Ç ʾÅ"ÄÅ»3Ç » ü*·/ÄÁ"ÄÅ»3Æ2» ļ*·/½Ê ¹
ÁÊ ÄÉ/º*» Ä4Å ÊÂÄÉ/¼*¹Ã"æ Ê ¸ Ä4¼*Ä Å¼*·(È4Äż*Ä ¼*º*» Õ
t
Cycling is the
ultimate formula
of strength which
succeeds where
other methods,
often a lot more
complicated, fail.
Do yourself a
favor and jump
on the bandwagon
with the world’s
strongest
people.
s
×R¶ ¶;» ÇÄ ÄÅ»3¹» ¶;» ¾¾¸ Ä µ=ÄÁ"ļ*Ó »¼V¾Ä» Ç"½ ¼*¶ Ó"¸ ¹"Á Âà » ÂÄÁ"ļ*Ó»3Ä À7Á"¾Ä» ǾÈÁ Â(À7¼*ÂÃÕ
Ñ3Å Á¾»6À7Å Á"¸ ¹ ¾¸ ¾Ä Á¹"¾Ä» Ç Ç¸ ¹ ºVÁ¹ · µ=ÈÁ Â(À&¼ÂÃ"¼*»6À7¼*· Ó¸(¹ºVÁ¹7¼Ä» ¼*ÃÆ2¸ · ·(Õ&çÈ Å¼*ÂMÃ
À7ÁÂÓHÀ7¼*¾¼*· ·/¸(Ä4ÄÁ ÁÓ"ÄÁ"º*» Ä ¾ÄAÂÁ ¹º*É/ÄÅ» »6À7ÁÊ · Ã7¹Á Ä4½ »3¾Ê ¶ Å"¼VÄAÅ ¸ ¹ º¼*¾¾ÇÁ ÂÄA¾Y¾¶ ¸ Ú
» ¹¶;» Õ&Ý2ÁÉ/Ç Ê¾Å ¸ ¹ºVÄÅ»3Ç » ü*·/ÄÁ"ÄÅ»3Æ2» ļ*·/¼*· ·/ÄÅ»3ĸ Æ2»6À7¸ · ·/º*» ĵ/Á Ê"¹ Á;À7Å » »ȼ*¾Ä¨Ë
×P¹Ã"¸(ȵÁÊ ÂÅ» ¼*Ã"¶ ¼*¹ ¹Á Ä4ļ*Ó»3¸ Ä4¼*¹ÃHµÁ Ê"¶ ¼*¹¹ ÁÄ4Å » · Ç"Ç Ê¾Å¸(¹ºYµÁ Ê»X¿» ÂÚ¾Á ھļ*½ · »
· ¸ Æ2¸ ľ»X¿» Âaµ=ĸ Æ2»6µ/Á Ê"ļ*¸(¹É/¾»;»¼ÄÅ » Â¼Ç ¸ ¾ÄÕ
51
è é;êé3ë ìíVî ï ðñ ò é3ïó ñï<ô7é êò ë óõë ö ÷îXøî ò é;ìóïêøï ð"õï"î ù ïï ìé3óêï úhô7ù ë î ù"í*êé3ìù ïêõû
B
ìaô7é é õû/í*öü"ü ï"öï õ4õí*ý éí*ö"í*ü<þ/í*ö î é ü"ú2í*õù"üé ÷*êé é3õï"óAï ò ò(ï;ôHÿ
The Linear Cycle
t
Cycles vary in
length but
generally should
consist of no
fewer than eight
workouts.
s
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ÿ ,'é;õ4ë õ éõùé
ìõíêõë ö ÷Yô7é;ë ÷*ùõ óïê'ø/ï ð êóë êìõ ñï<ô7é êîMø/î;ò /é ."001 ÿ
Ré ìõ4óï êíóéXô]ú2ë öð õé ìû1í*ö ü"ü ï"íö ï õAù é êìé õ ïó óAë þéêé ñ ìô7ë õ
ù & ï ó õAù é6ô7é ë ÷*ù õøïð
ù íþ/é(<ð ìõ4ð ìé ü.&01 ÿ2,ï7öï õ- éñ é ü í*öõë î3í ï ðõ óêí*î õë(ïö ì43/êïð öü"ð ñ"õùé3ö ðú5é;êìÿ
Hùé3ò ë ÷*ù õé êìé õ4ë ìõù é êéõï"ü ïðò(éõù é ô7ï êý ò ï í*üHô7ë õùï ð õ4õë êë ö÷Røïð"ï ðõû/é ìñé î;ë í*ò ò øgë ö
õù éé ö ü"ï ó4õùé3îXøî ò é6ô7ù é ö"õùé3óë êìõ ìé õ ÷*é õìüï<ô7öêë ÷*ù õ êð õAí*ò(ÿ
6 üü"óë þ/é3ñ ïð öü ìõï"õùé3óë êìõ ìé õ éXþé ê(øVô7ïêý ïð õAû/í*ö ü"êé î;íò(ë êí*õé3õAù é3ìé î ï ö ü"ïö é
í*î î ï êü ë ö ÷ò ø*ÿ
7'é óïêé øï ðOý öï<ôbë õû/õùë ö ÷*ì/ô&ë ò ò1÷*é õ4ù é íþ*øÿ$2,ï"öï õ4í*õõé úBñ õ4íêé;ñOð öò(é ììøïð"í*êé
î é êõíë(öHøïð"í*êé÷*ï ë ö÷Võï"úBí*ý é3ë õ4ë ö7÷ï ïü7óAï êú98;:ðìõ4ü êï ñ"õùé3êé ñ"ïêêé ñ ìõùí*õ
øï ð"ùíþé3öï õ4ú2í*üé3í*ö ü"î í*êê¬øgïö7õAù é3îXøî ò é3ð öõë òøï ð"í*êé3ü ï;ô7ö"õï7õ ô&ï"ïêYõAù êé;éêé ñ ìÿ
6 öï õAù é êï ñõë(ïö"ë(ìöï õ4õï"ñ é í*ý"í*õ4í*ò ò(û ð õ4õé êúBë(öí*õé3íîXøî ò(éï öî;é øï ð"ùíþé3úBí*ü é3íò ë(õAõò(é
÷*í*ë ö û1ìíø=óë þé3ñ ïð öü ìñ é êò ë óõû/ï<þ/é;êíñ êéMþ/ë(ïð ìïö é ÿ
< øî ò é ìþí*êaø=ë ö"ò(é ö÷*õù ðõ ÷é;öé êí*ò ò øgìù ïð ò ü"î ï öìë ìõ4ï ó4ö ï"óAéMô7é êõùí*ö"é ë(÷*ùõô7ïêýï ðõìÿ
6 î ï úBñ é õë õë þé3ò ë óõé êùí*ìõïOñ ò í*ö"ùë(ìKîMø/î;ò éë ö"í*ü<þ/í*ö î éõï"ñ é í*ýOë(öOíî ï ú2ñé õë õë(ïö ÿ$%Pïð"ü ï
ö ï õ'öé é;üBõïô7ï ê;ê¬øgí= ï ðõ4ë(õÿ&è2ï;ô7éXþé êøï ð"ìù ïð ò ü"ö ïõé3ùï<ô[ô&é ò ò/îXøî ò é ìï ó4ü ë óóé êé;öõ
ò é ö ÷*õAù ìô7ï êý7óïêøï ð"í*öü7õAêaøgõAï7ñò í*ö"í*î î;ïêüë(ö÷*ò ø*ÿ
52
Here is a hypothetical linear cycle:
Workout
Number
1
2
3
4
5
6
7
8
9
10
1st set
Weight x
100
x
105
x
110
x
115
x
120
x
125
x
130
x
135
x
140
x
145
x
reps
5
5
5
5
5
5
5
5
4
2
2nd set
Weight
90
95
100
105
110
115
115
120
125
130
x
x
x
x
x
x
x
x
x
x
x
reps
5
5
5
5
5
5
5
5
5
5
>@?ABC4?DE DF G H ?AF IJELKNM;F OQPRSM IUT VW XYZMX1R[$?CL\?AR]'DARGN?A$IM/H/OQIM/I$RS?$BF E^GO R
H/?Z_LM/C`KNE=RO KM;E ZI_4E^KNM/IO R-P?C"E Z?RJM/CHGNH/F M/abcE=\MdEePM[fIE^GN_?PP]'E ZI_LRE C4R-E Z?RJM/C
HGNH/F M[$O RJEg_4FQO h JRF G JM/E^KOQM/CN[$M/OQh=JR-RJM/ZRJMdBCLMKNO ?A_?ZM/a iR-j5O h JR1F ??\FQO \MdRJO _Lk
Workout
Number
1
2
3
4
5
6
7
8
9
1st set
2nd set
Weight x
reps
Weight x
110
x
5
100
x
115
x
5
105
x
120
x
5
110
x
125
x
5
115
x
130
x
5
115
x
135
x
5
120
x
(135x5 is your old limit.)
140
x
5
125
x
145
x
5
130
x
(145x5RM—your new best set of five
a 10 pound gain is awesome!)
150
x
3
135
x
reps
5
5
5
5
5
5
5
5
5
bcJM;M/ZI?P1HGNH/F M/a lm_NGN?A_4M/M ]'RJM;HGNH/F M;_4RE CLRM/Ic[$O RJPE O CLF G M E=_`Ge[$?CL\?AR_E ZI
h E O ZM Ijn?j5M/ZRAjna iR-\M/BR1h M/RRO Zhgj5?CLMdOQZRM/Z_4M;AZRO FOQR-H/AF j5O ZE=RM/I$O ZEgZM[fBM/C4_L?Zpo
E FC4M/H/?CLIa>m?AJE^KNMdE IIM/IUT WB?AZI_RS?cGN?ACDM/_LR-_LM/R-?P-PO KM;O ZM/O h JRp[$?CL\?ARS_L]
[$JO H JjnE^GJE^KNM;RE \M/ZcGN?AE Z G [$JM/CLM;PSCL?jqR [$?R?ZO ZM[$M M/\_Lalrh CLM/E R-OQjnBC4?0KNM/o
j5M/ZRts5>m?ACjnA_4H F MdR?ZM1[$O F FH/M/C4RE O ZF G C4M PF M/H/R-O Ra
53
u vwx/y4zL{| vw{}| {-yLx/z4~ {zN€$ Qƒ‚N| y`„ yL†‡‰ˆx/yLz4†v{†ˆx/yLz4†v| vw$SyL†‡qŠ„NŠ/ x;{†Š„NŠ/ x/‹
Œ}Q x;| v| w ‚N| vŠ/x w  {x/yQzŠ/†v{x/v{p€$Q{}|e ‚Nx;ˆ†~vwŽ |  v†v} zx/vŠ }ˆyLx/zLz v
{ €$x/ ‚Nx€$x/x/z4‘|gx/Ž Qvvx/y v{}| {-ˆx/y4Q†w†-{ ‡5x;‡n|^„| ww { „ˆ†~vwz{†} z†y}x/y
wx/| w‹’c}xdwx/| wQ {p€$Q |  €$|^„NzˆyL†Ž yLx/zLz|=zL{x/y{}|=v${S}x;ˆyLx/z4z“x/Š/| ~z4x„N†~yvx/~yL† †Ž  ”
Š/| x/SQŠ/ x/vŠ„N‘'†y"{}xd| Q  { „ {†y4x/Š/yL~ {-| z"‡5~Š/}‡5~zLŠ/ x;| z"ˆ†zLz4QQx/‹' z} Ž }x/y vc„N†~y
~ˆˆx/y†w „|=vw{}~z}| z x/zLzy4††‡‰†yQ‡nˆy4†0‚Nx/‡5x/v{‹ •–| {}‡5| {{Sx y4z{††‹ —mww vŽ ˜0™
ˆ†~vwz“{S†$|eš™™ˆ†~vwwx/| w  {-Qz†v „|e›œ vŠ/y4x |=zLx/‘=€$}  x; {1 z|“€}†ˆˆ vŽgš™œ
†y|g›™$ˆ†~vwˆy4x/zLz4‹ 5vx;†-{}xdQ‡nˆ  Š |={Q†vz z{}| {p„N†~ywx/| wQ {-Š„NŠ/Qx;‡n Ž }{-†~{`”
y^~vc„N†~yˆyLx/z4zŠ„Š  x/‹ž5†z`€$x/| {‘'{yLx/| {-{}x/‡‰| z{ €$† vwx/ˆx/vwx/v{-Š„NŠ/Qx/z4Ÿ†v „ Š/†‡nˆx/{ ”
{ ‚Nx;  {x/yLz}|L‚Nx;{†Ž †{†|  {}xd{yL†~Qxd†-‡5| {Š/}QvŽg{}x/‡5‹
t
If you have
skipped more
than a week of
lifting, or simply
are having a
really bad day,
back up two or
three workouts
and resume your
cycle.
s
’c}x/y4x;| y4x;{ ‡5x/zN€$}x/v| v Q vx z4z†y|e{yL ˆx/x/ˆzN„N†~|^€$|^„SyL†‡q{}x;Ž^„N‡‰ †vŽ x/y{}| v
„N†~c€$| v{x/w‹ p„N†~}|^‚Nx;z4 ˆˆx/w‡5†y4x;{}| v|m€$x/x/†1  { vŽ=‘†yzL ‡5ˆ „| y4x;}|L‚NQvŽg|
y^x/|   „ | ww|^„N‘'| Š/~ˆ{ €$††y"{}y4x/x€$†yL†~{z| vwyLx/z4~‡nx„N†~y"Š„NŠ/Qx/‹$- v{}x
|=† ‚Nx;x¡| ‡nˆ x„N†~$}| w|g{ €$†c€$x/x/$Ž=| ˆ| {x/yN€†yL†~{1¢£‘}x/yLx; zN€$}| {p„N†~w†¤
Workout
Number
6
7
8
9
10
11
12
13
1st set
2nd set
Weight x
reps
Weight x
reps
135
x
5
20
x
5
a two week vacation in Russia (you are brave!)
125
x
5
115
x
5
130
x
5
115
x
5
135
x
5
120
x
5
140
x
5
125
x
5
145
x
5
130
x
5
150
x
5
135
x
5
(your new best set of five; a 15 -vs. 10-pound gain!)
155
x
2
140
x
5
¥¦x/zL‘z4†‡nx {SQ‡nx/z@„†~c€$Q y4x/| Š/}$|e} Ž }x/y“ˆx/| Qp„N†~${S| x;|ezL{x/ˆ| Š/$ v{}x;‡5 ww x
†1{S}x;Š„NŠ/ xp§¨=†0‚N x/{1z4{~wQx/zwx {Sx y4‡5 vx/w{}| {1z4~Š/}c€$|^‚Nx;Š„NŠ/  vŽ ©ª|=z“†ˆˆ†z4x/w${†{}x
|=zL Š; Qvx/| yŠ„NŠ/Q vŽ ©ª z} Ž } „ x/x/Š {S ‚Nx/‹«x/x/y4x/x;{†x¡ˆx y4 ‡5x/v{p€$Q{S}{}x/zLxd¬QŠ„NŠ/ x/z
QvzL wxd|eŠ„NŠ/ x/­x‚Nx/v p„N†~w†v†{1}|^‚Nxd{†{|=xd{yL|  vQvŽey4x/| z4‹f¥†~Š/†~ w|=Š †S
}x/yLxd| vw{}x y4x€$}x/vc„N†~| yLx;}|^‚N vŽe| v†-w|^„¤
54
The Flexible Wave Cycle
Workout
Day
Mon
Tue
Wed
Thur
Fri
Sat
Sun
Mon
Tue
Wed
Thur
Fri
Sat
Sun
Mon
Tue
Wed
Thur
Fri
Sat
Sun
Mon
Tue
Wed
Thur
1st set
2nd set
Weight x
reps
Weight x
reps
200
x
5
180
x
5
205
x
5
185
x
5
210
x
5
190
x
5
200
x
5
180
x
5
(feeling fatigue from three days of training,
decided to back off)
205
x
5
185
x
5
off
off
210
x
5
190
x
5
215
x
5
195
x
5
210
x
5
190
x
5
—too tired, late night
215
x
5
195
x
5
220
x
5
200
x
5
off
off
225
x
5
205
x
5
230
x
3
205
x
5
215
x
5
195
x
5
(you feel that you can hit 230x5 on a second try)
220
x
5
200
x
5
225
x
5
205
x
5
off
off
230
x
5
205
x
5
(you were right, but 230x5 was very exhausting and you
take a step back to recover for another push)
220
x
5
200
x
5
225
x
5
205
x
5
230
x
2
205
x
5
(you could not repeat your Monday workout; it happens.
You have milked this cycle dry. Time to wrap it up.®
t
Understand that
results will vary
from person to
person and from
cycle to cycle.
While an
advanced lifter
is content with a
five pound gain
on his bench
press in twelve
weeks, a
beginner in that
period of time
may add fifty
pounds to his or
her dead.
s
¯ °²³°´Q´ °0µ+¶e·5°²4¸;°²L¹ ¶ º» ¼ ¸/½¶ ¾¾²4°¶ ¿/ÀÁ³°²»QºÂLö=º¿/¸;³°Ä²Â4ø/¾Â³°²`µ$¶ ²4½¶ º½
±
ÃÀ²4¸/¸Å¶ ¿/ÆÇ
55
The Structured Wave Cycle
t
Because an
effective cycle
generally lasts
between eight
and sixteen
workouts, five
pound jumps
each workout
would be too
much for this
trainee.
s
56
Workout
Number
1
2
3
4
5
6
7
8
9
10
11
12
1st set
Weight x
200
x
205
x
210
x
215
x
205
x
210
x
215
x
220
x
210
x
215
x
220
x
225
x
reps
5
5
5
5
5
5
5
5
5
5
5
3
2nd set
Weight
180
185
190
195
185
190
195
200
190
195
200
205
x
x
x
x
x
x
x
x
x
x
x
x
x
reps
5
5
5
5
5
5
5
5
5
5
5
5
@È É/Ê/Ë ÌÍ4É;Ë ÎÉ/ÏÏÉ/Ê/ÐÑ ÒNÉ;ÊÓNÊ/Ô É;Õ É/ÎÉ/Ö4Ë Ô Ô Ó Ô Ë ÍLÐÍ×É Ð ØÉ/É/ÎÉ/Ñ Õ ÙÐ-Ë ÎÚÍ4Ñ Û1ÐÉ/É/ÎÜØ$ÝÖLÞÝÌÐÍLßÏÑ ÒNÉ
à ÝÌÎÚ)á0Ìâ à ÍÉ/Ë Ê ÙcØ$ÝÖLÞÝÌÐØ$ÝÌÔ Ú$×É;ÐÝÝâ5ÌÊ/ÙÏÝÖÐÙÑ ÍÐÖLË=ÑQÎÉ/É ãäcÙÉ;â5Ë^ÛØ$Ñ Ô Ô×É
Ö4É/Ë Ê/ÙÉ/ÚÐÝÝ$Í4ÝÝÎßÎÝÐ-Ë Ô ÔQÝ Ø$Ñ ÎÕeÝÎÉ;ÐÝ×ÌÑQÔ ÚÉ/ÎÝÌÕ ÙÝÏØ$ÙË Ð1ÝÎÉ;ÏSÉ Ô Ô Ý0Ø+Ë à ÐÔ Ó
ÎË â5É/Úå Õ Ë=ÑQÎÑQÎÕeâ5Ýâ5É/ÎÐSÌâ5ã æ$ç ÝânÉ à É/Ý à ÔQÉdÌÍLÉdÐÑ Î0ÓNß'ÝÎÉ à ÝÌÎÚË ÎÚÉÒNÉ/ÎÔ ÑQÕ=ÙÐÉ/Ö ß
à ÔQË=ÐÉ Í"ÐÝÍLÝÔ ÒNÉdÐÙÉ à Ö4Ý×ÔQÉ/ânãèÜÝÎæ Ð-×ÝÐÙÉ Ö4ãÜé=ÌÍLÐ-Í4ÐË^Ó Ë Ð¦ÐÙÉdÍLË=â5É1Ø$É/ÑQÕ ÙÐ-ÏÝÖÐ Ø$ÝÝÖ
ÉÒNÉ/Î$ÐSÙÖ4É É1ØÝÖLÞÝÌÐÍLßÐSÙÉ/ÎË ÚÚÏÑ ÒNÉ à ÝÌÎÚÍLãç Ý0ÒNÑ É/Ð1ÉÛ à É/ÖLÑ É/ÎÊ/É à ÖLÝ ÒNÉ/ÚÍLÐÉ à ÊÓNÊ/ÔQÑ ÎÕ
ÐÝ×Éd˓ÒNÉ/Ö`Ó à Ý0Ø$É/Ö4ÏÌÔ'ÍLÐSÖLÉ/ÎÕ ÐSÙ×ÌÑ ÔQÚÉ/ÖLã$ê5É/ÖLÉdÑ Í"ËeÙ0Ó à ÝÐÙÉ/ÐÑ Ê Ë=ÔÍ4ÐÉ à ÊÓNÊ/Ô ÉdÏÝÖ"ÍLÝâ5É/ë
ÝÎÉØ$Ñ ÐÙËgÐSÝ à ÍLÉ/Ð-ÝÏ-ÏÑ ÒNÉØ$Ñ ÐÙUì0íí à ÝÌÎÚÍîì0íí0Û1ïðmñòtó
The Step Cycle
Workout
Number
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
1st set
Weight x
80
x
80
x
85
x
85
x
90
x
90
x
95
x
95
x
100
x
100
x
100
x
105
x
105
x
110
x
110
x
115
x
reps
5
5
5
5
5
5
5
5
5
5
5
5
5
4
5
3
2nd set
Weight
70
70
75
75
80
80
85
85
90
90
90
95
95
100
100
105
t
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Greater strength
gains, higher
safety, fewer
hard workouts…
If you have a
better deal than
cycling, keep
your Brooklyn
Bridge
for yourself!
s
ôÏÓNÝÌcØ$ÑQÍ4Ùß=ÓNÝÌÊ/Ë ÎÍ`Ø$Ñ ÐÊ/Ù$ÏSÖLÝâqÝÎÉ;×Ë ÍLÑ Ê;ÉÛ1É/ÖLÊ/Ñ ÍLÉÒNË=ÖLÑ Ë ÐÑ ÝÎÐÝË ÎÝÐÙÉ Ö4õªÏÝÖ
Ñ ÎÍLÐSË ÎÊ/É/ßÏÖ4Ýâ‰Ê/ÝÎ ÒNÉ/ÎÐÑ ÝÎË ÔÐÝÍ4Ìâ5ÝÚÉ Ë=ÚÔ Ñ ÏÐÍLõ–Ë Ð1ÐÙÉ;×É Õ=ÑQÎÎÑ ÎÕeÝÏ-ËgÎÉØfÊÓNÊ/Ô É ã
ö1ÝÌÊ/Ë ÎË Ô ÍLÝÐÖ4Ë ÚÉ;ÝÎÉdÐ Ó à É;ÝÏ-ËeÊÓNÊ/Ô É;ÏÝÖË ÎÝÐÙÉ/ÖLß'ÍLË^Ó Ô Ñ ÎÉ/Ë Ö"ÏÝÖØ$Ë^ÒNÉ/ã÷5ÐSÙÉ/Ö
Ê/ÙË ÎÕ É/ÍË Ö4É;ÎÝÐ-Ö4É Ê/Ýâ5â5É/ÎÚÉ/ÚãömÝÌÙË^ÒNÉdÐÝÏÝÔQÔ Ý ØfÐSÝÝânË Î0Ó Ö4ÌÔ É/ÍÐÝânË ÞÉdÐÙÉ/â
Ö4Ñ Õ ÙÐã
ø Ö4É Ë=ÐÉ Ö"ÍLÐÖ4É/ÎÕ ÐÙÕ Ë Ñ ÎÍ4ßÙÑ Õ ÙÉ/ÖÍ4Ë ÏÉ/Ð ÓNß'ÏÉØ$É/ÖÙË=ÖLÚcØ$ÝÖLÞÝÌÐÍ=ùúôÏpÓÝÌÙË^ÒNÉdËe×É ÐSÐÉ Ö
ÚÉ/Ë ÔÐÙË ÎÊÓÊ Ô Ñ ÎÕ ß'ÞÉ/É à ÓNÝÌÖȦÖ4ÝÝÞÔ ÓNÎÈ@ÖLÑ ÚÕ=É;ÏÝÖNÓNÝÌÖ4ÍLÉ/Ô Ïtû
57
H Y P E R I R R A D I AT I O N : H O W TO B O O S T S T R E N G T H A N D S A F E T Y
üný þÿý ý$ý þ-ÿÿþ $ý þÿÿ Lþ!"#
ÿ 4ý.+04ý,-. *) ý $ -.5ý1
$ ý%ÿ $ &þ $ þ '#( *)1ý ,+ -.//
ÿ 234 35ÿ /ý '76"ý=8
þ #34Qþ /ý 9ªý Lý 9ªþ /ý :þ # þ ÿ /ý ÿ +;&þ nÿ $ þ ý 8
þ *)1þ þ $ 1ý þ 5ÿ $ "ÿ 2ý $ 1<
mþ $ þ4ý $ þ '
t
Employing every
tooth and claw
In the awfullest
way you
ever saw…
—E. Field
s
= !-þ +ÿ/ÿLý>+04ý,ý/ý ?4ÿ-># /þ @ÿ ;ý QþSþ
1 þ&#ý $ 1þ'>6"/*)þ* $ ý>+þ# þ/ý $ "ÿ3fþÿAý ÿ 5ÿ $ þ $ý;þ%5ýB)8 , CAÿDLþ0 þ&
þ4ý 0 $ þ ý4 ý/ þ '#E þ ý ,Lþ
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3# 0>;
• squeeze the weight as if you are trying to crush it to pulp;
• squeeze your glutes as if pinching a coin with them;
• tighten your abs as if bracing for a punch.
O[ÿ"# ýB;
ý/ýþ ,/þ0Lý þ&0Gÿý2
ý0 ÿþ þþ;
ý $ þ :ÿ
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58
1. The cheat
curl Ñ
For HMO
members only
2. The regular curlÑ
Quite safe, but weak
3.
3. The hyper curlÑ
Heavy and strict.
Accept no compromises!
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o#fpm!lp agrr p qfj`blltuPde"o#p rr.vb/gvr b/jdakg`wdejgRx&bIoyb*zAjkgkb{l|}g`iid%pjp `
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vkgab it/‚"g>rw,g>vdejNlgx&b j c ~
59
t
Learn the
‘anti-isolation’
technique,
stabilize your
body by overall
muscular
tension, and
your odds of
getting injured
will plummet
faster than Dow
Jones on ‘Black
Monday’
s
Hyperirradiation_“Cheering”,
not “Cheating”
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BŠ”†‰‡•’ [–# “ —‹‰NŠ‡Œ’ ˜#ˆ’ŠŠ
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‰ˆŠ“ „ˆ§‡ˆ™"˜„ „™™Š „Œ—‰‰“ ˆ—“ ˆ^›3™H–#“ ’ ’”’ Ž!Ž,‰8Œ&‡Š‰ ‰‹‡>ˆ#©H„ –5ª>„ˆŠ „ˆ
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“ Š „ˆ„Œ8‰‹‡Š„ˆŠ Œ„Ž,‡’*¥8 †“ŠŠ ’“ œŠ‡ˆ†‹“ ˆ"–#‹“ †‹“ Ž!‡B¥A“ Ž,‡’.‰ˆŠ“ ˆ—
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Ž,‡ˆ ˜?’ “ Ž,“ ‰‡‰“ „ˆŠ ‡Š Ž,„Š‰8”„”’/•’ “*Ÿ/“‰‰„‹‡Ÿ§¯"‰’ ’ ŠŽP˜?‰“ Ž! ž ˜ ’ ’ „3–#™•„„œ
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60
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ÌÈ&ÂÃÆ ÈÂÉ>Í#È&ÂÃÌÍÃÇ ÊÅ Æà ØÈÐ Ñ4ÆÃÇ×ÌÍÇÅ ÏÐÃ/ÄÌÆ ÈÂÃÈÉÇÔÉÈ8ÂÉÍÊý
t
Old time
Olympic
weightlifters,
better educated
than today’s iron
heads,
understood this
concept clearly
and braced
themselves
against the
ground before
pressing a
barbell
overhead.
s
1) increased strength through additional neural stimulation of the target muscles by the impulses from working ‘extra’ muscles;
2) increased strength through providing a solid and efficiently aligned foundation to lift from ("Give me a pivot point, and I will turn the world upside
down!" bragged ancient Greek scientist Pythagoras);
3) improved workout safety through dramatically improved body stability.
61
HARD ABS + STRONG HANDS = POWERFUL BODY
t
If you get
scared—tighten
your abdomen
and charge.
—Samurai
wisdom
s
t
Check out
“Beyond
Crunches.”
In the back of
the book, you
can order
my videos
and books.
Or else.
s
62
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Simon Javierto demonstrating the phases of isolation
of the abdominal muscles.
This control is accomplished
by complete exhalation of
all air from the lungs drawing in the abdominal wall to
fill the vacuum (second
photo). Then by bending
forward and contracting the
rectus abdominus (first
photo). (Photo from Earle
Liederman)
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¶ s!ˆ twƒv!z rrw0|„y ·¸z tOv! uŒu †i€Pzˆ6‚t s!†s!tO~;s#¹`u |s!y s#~s!tr'u| zƒ z‡€P·¸~t w|y ru ~~s!„6{Z€
~s,~s!|ys!„6w{ „z ru |wƒ y*ts!wv!^€Pz ˆt*´ ˆw„ yŒ~t u v%s!‚ yŒs!~v!Šw| „6rw s#~ s%r+y ~tz |‡s!tcº
t
"The strength of
the low back
and abdomen is
the key to lifting
big weights,"
agrees Yuri
Spinov, two
times world
champion
powerlifter from
the Ukraine.
s
63
P O W E R B R E AT H I N G : T H E K A R AT E S E C R E T O F S U P E R S T R E N G T H
WARNING!
»A¼½¾%¿PÀÁ Â!ÁÃ0ÄÀPÅPÆ!ÄÆ!ÇÃ0ÈÈ ¿&É Ê6ÄÊ Ë:ý ½ÇÊ%ÌPÆÍ:ÇÆ!Ã˾6¾Ê È ÉÁ ÄZÅÉZÎ:ÇÁ ÄZÅÆYÏ:Æ!ÇËÁ ÊÄ ÐÑFÈ ÆWÌPÃËÆ!É
Á Ä ËÆ!ÇÄÃ0È½Ç Æ%À À2Î:ÇÆ#Â!ÃÄ^Í:Æ#ÉÃÄ%ÅPÆ!ÇÊ%ÎÀ*ËÊ^¿PÊ%ÎÇ*¾Æ!ÃÈ Ë¾6ÃÄ ÉÈ Á ÒÆ!ÓÕÔ.Á À ÂYÎ:ÀÀ*˾ Æ#ý ½ÇÊ ½Ç Á ÃËÆ
Ò;ÊÇP¿PÊZÎÖÆWÏÆ!ÇÂ!Á ÀÆÍ:ÇÆ!Ã˾ Á ÄZÅ&½ ÃËËÆ!Ç ÄA×Á ˾A¿ÊZÎ:ÇO½ ¾Z¿PÀ ÁÂ!Á ÃÄ Ð
t
Lives there a
man with breath
so dread…
—A. Smith
s
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ßëå éÙì!Û ì#íé à!ââ çéà:îNë Û ì%ë6ïå éßÛ ïÛ à!âOÙ0áZÞ&àWÚ:à!éßÛ åá ðñ^ë à!éà#Û â*ÙMíå âÛ ßÛ èPà#é à%Ý ÙßÛ å áâ ëÛ í
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64
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Today’s gym rat
follows Marty
McFly’s slick
tradition and
protects his soft
underbelly with
a foot wide
armored belt.
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t
Say no to artificial lifting aids
and develop a
‘virtual belt’
out of rock
hard abs.
s
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66
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1) Clear my recommendations with your doctor.
2) Inhale 75—100% of your max lung capacity before loading your muscles.
3) Hold your breath (keep your glottis closed) as you are lowering and lifting
the weight. Exhale near the end of a rep, or right after it.
4) In exercises which allow a safe relaxed pause on the bottom, for example
situps or curls, you may exhale and inhale again before reversing the
movement. One breathing cycle for each half rep instead of a full rep.
5) Do not expel all of your air, or you will lose tightness and stability following the exhalation.
6) Feel free to take a few breaths between your reps, but do not hyperventilate.
7) Keep your midsection rock hard but do not let your stomach bulge out.
8) Always use the anal lock (contract your rectal sphincter).
t
As someone
smart said, fear
of doing things
does not
prevent you
from dying, only
from living.
s
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è‚úEôù1ñ9í ðì/åóõ&åê*ûlþJç&æ.ê ýììé:í õ
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ï*óåèRö í ñ9í õîû
67
SLOW AND STEADY WINS THE RACE
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t
Impatiently
rushing
produces no
result.
—Chinese
proverb
s
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68
J‚ƒ „" †‚‚‡ ˆ‡‰ Š` ‹1Œ) Ž ‚‰ +‚ ‰ ‰Œ‘ ‘ ‚’&Œ)‹“ „“ ‰†W„"Œ”‚#•ƒ „"ˆ”–—‹˜ ƒ{™D‚„‡”Ž‚#• Œ„ š
˜ ƒŽŒ3›‚#Œ‰“ J+‚ ’“ Œ”‚#ˆ"ƒ „†N‚# ‹1 Š&‚ „‹‘ ‘ Š&‚ ’• ˜J ‘ ‚”‚#+ƒ ˆ" ƒ‘ Œ„„‚‘ Œ3œ-Œ”“ ‰ –
—/‹˜ƒ&’“ ’‰ ”1ˆƒ‚ ‚’“ ‰”Ž „"DŠ&“ ‰ †)”Ž ‚4• Œ„"• ‚‘ ‘”‘‡ ƒ ”1“‰‰ ‚#Ž‚Œ3›‚šN˜ƒ&ŽŒ3›‚
‹Œ“ ‘ ‚’ –—‹B”/Ž ‚#DŠ&‚„‘ “ ‹”‚„“‰”Ž‚#Œ•D›‚4‚[œBŒJ‘ ‚#”„“ ‚’”{™D‚ „"‡ žž ƒ ‰ ’ˆš‚?›‚‰“ ‹BŽ‚
’“’‰ ”1†‚”BŽƒ „”/šŽ ‚-Š&ƒ ‘ ’{™}ƒˆ”1• ƒ’ †‚#”Ž‚#• ŒN„•‚ ‘ ‘Œ)‹‚?Š`“‰Ž ‚ˆ ‹‹1”Ž ‚4†„ƒ ‰’=Š&Ž‚„F‚
“ ”PŠ& ƒ ‘ ’„"ƒ ‰ ƒ”B‹B+ +‚ ‰”ƒ IŒ‰’„Œˆ"Ž’ DŠ&‰–KŸ+‚# ƒ‘’‰ ”1†‚‰ ‚„ŒN”‚#‚‰ ƒ †Ž
+ J‚‰”ƒ I””Ž„ Š`”Ž ‚BŠ‚“ †Ž”B””Ž‚#”&ŒN‰ ’Ž “ ˆ‰ ‚ƒ„ Ž ˜ˆ“ ‘ †3˜’“’‰ ”1‘‚”1Ž “ 
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”ƒ ’“ ‚ ˆ‹B”/Ž ‚#•‚‰ Ž „"‚ ˆ"ˆ‡ “ ‰ ‚+Œ”“ ˆ:„"‚?›‚Œ‘ ‚ ’”ŽŒ”1ˆ‚ ‰’&„"Œ”‚#DŠ&‚„"‘“ ‹”‚„"ˆ
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‰”Ž ‚4”Ž ‚„ŽŒ‰ ’šˆ"”Œ„”‚’ˆ"‘ DŠ¢Œ‰ ’‹/“‰“ ˆŽ ‚’”/Ž ‚4‘“ ‹”PŠ&“ ”Žˆ”/‚ ŒN’D˜K ‰‹“ ’ ‚‰ ‚–£^‚ˆš
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— „" ‰ “ Œ‘ ‘ ˜šŒ)ˆ"Ž Š&¥ ‹‹PŠ&Ž“ ˆƒˆ‚’”/Ž ‚Œ3›“‰†)Œ‰ ’-™}‚„"‡ “ ‰ †)Ž“ ˆ• ŒN„•‚ ‘ ‘ ˆ‹Œ“ ‘ ˆ+“ˆ"‚„F¥
Œ•‘ ˜WŠ&Ž ‚‰ ‰‹„‰ ”‚’%Š&“ ”Ž&Œ)Ž ‚Œ3›˜)Š&‚“†NŽ ”– ”ƒ ’“‚ˆˆŽDŠ`”/Ž Œ”PŠ&Ž ‚‰Ž ‚#Œ””/‚ + ”ˆŒ
•Œ‘ ‘“ ˆ"”“4‘“ ‹”1• ƒ”B”Ž‚-Š&‚“†NŽ ”1“ˆ”Ž ‚Œ3›˜K”  ‚„ŒN”‚ šfŽ “ ˆJƒ ˆ"‘‚ˆ‹‚‚‘“ J ”‚‰”šŽ “ ˆ
‰‚„z›ƒ ˆˆ˜ˆ”‚I ŒN‰ “ ˆŒ‰ ’ˆŽƒ ”/ˆ:’DŠ&‰”Ž‚# ‚„Œ”/“‰ ¦”Ž‚#•Œ„•‚‘‘fˆ”Œ3˜ˆŠ&‚‘ ’ ‚’”
”Ž‚#†„ƒ ‰’ –§J‰”Ž‚# ”Ž‚„Ž Œ‰’ šˆ"“‚‰”“ ˆ”ˆs’‚”‚„J“ ‰‚’&”/Ž Œ”1ŒW‚„ˆ‰%Š&Ž ”„"‚Œ”ˆ”Ž ‚
Š&‚“†NŽ ”1”Ž ‚-Š&Œ3˜K”Ž ‚4ˆƒ ‚„ˆ‘ DŠ`ŒN’D› ŒN”‚#„‚ +J‚‰’ ˆ‘“ ‹”“ ‰†WŒ„"ˆš‹“ ‰ “ ˆ"Ž ‚ˆ”Ž ‚#‘ “ ‹”B–
ŸJ‚4•ƒ “ ‘ ’ ˆiƒ h”‚‰ ˆ"“‰ˆ"‘ DŠ&‘ ˜KŒ‰’ˆ"”‚ ŒN’ “ ‘ ˜š}Š“ ”Ž ƒ”PŠ&Ž Œ”tŸJƒ ”Ž“‰ˆŒ‘ ‘ ˆ¨ ‹‹ ©F ‰“‰†ª «
Œ‰ ’%Š&“ ‘‘ˆ"ƒ „" „"“ˆ"‚#‚?›‚„z˜‰ ‚-Š&“ ”ŽŽ “ ˆˆ”/„‚‰ †”/Ž&‰ ‚#Ž‚#Ž ŒNˆ:”’‚J ‰ˆ”„"Œ”‚#“ ”–
t
A show-off who
is used to
heaving and
jerking his
barbells fails
miserably when
confronted with
a heavy weight.
s
§J‰‚#”Ž ‚BŠ&‚ “ †Ž”Bˆ"” ˆ „‰ ‚Œ„"‘ ˜Kˆ”/ ˆ:+D›“ ‰†š”Ž ‚4‰ ‚„z› ƒ ˆˆ˜ˆ”‚I‹BŒ ™}‚„"‡D˜K‘“ ‹”‚„
„ ŒW‰ ‰¥‘ “‹/”‚ „“ ‰”‚ „" „"‚”ˆ”Ž “ ˆ‚?›‚‰ ”1ŒˆŒW‹Œ“ ‘ ‚’Œ””‚J”BŒ‰’Œ‘‘ ˆ“ ”B¬ƒ “ ”ˆ– ‘ DŠ¢‘“ ‹”/¥
“‰†W”/‚ ŒN Ž‚ˆ”Ž ‚#‰‚„z›ƒ ˆˆ˜ˆ”‚I‰ ”B”/&†N“ ›‚4ƒ %Š&Ž ‚‰”Ž‚#†„"Œ3›“ ” ˜ˆ"‚‚ +ˆ”• ‚#†N‚ ”/”“‰†
”Ž‚#ƒ  ‚„ŽŒ‰ ’–K­^ˆŒWDŠ&‚„‘ “ ‹”“ ‰ †)”‚‚‰ Œ†‚4‰ Œ”“ ‰ Œ‘ŽŒJ“‰%Š&Ž I—1 ‰ˆƒ‘”‚’
ƒ ”t“”š ¨£^ ƒª ›‚4† ””/Œ)‘ ‚Œ„‰hŽ Š¢”h†„“ ‰’-¤ ª
69
F E E D - F O RWA R D T E N S I O N
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t
Act like your
light lifts are
heavy, so your
heavy lifts will
feel light.
—Frantz’s Third
Commandment
of Powerlifting
s
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t
Scientists
believe that
pulling the
brake from
under your gas
pedal, that is
minimizing the
inhibitory input
into the muscles
is the key that
will open the
door to superstrength.
s
71
\']^'_!`ba2c&de5f ^ghe!ijklc d0k&m0c n*k`c o)jc&jdgo
Bodhidharma, the semimythical progenitor of the
Oriental martial arts from
India is credited with devel oping the Yi Ji Jing—dynamic tension exercises. They
were a series of postures
demanding forced tension
developed a millennium and
a half ago. Shown at right is
one of them called
Pull Bull’s Tail.
Bodhidharma supposedly
developed them to help his
weak and sickly monks to
strengthen their bodies.
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t
a Soviet study
by Kovalik
established
beyond the
shadow of a
doubt that
‘virtual lifting’
builds strength,
even in so called
quick lifts!
s
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72
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73
PRE-TENSION FOR MAX POWER AND SAFETY
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t
I turn myself
into a rubber
band, I am ready
to accept the
weight and toss
it back up.
—Ernie Frantz,
Powerlifting
World Champion
s
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74
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š ™I8žNš “¢U§+” œ›’ ’$“¥– -¨H©fœ’$™“ ™6‘˜.¡Žª”˜?ž™I-C¡ Œ”™– ’ “.˜šUž ”˜™6”
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5—-“ ’ “‘™¨"”E˜’ C”“’$“.™--œ.™(– Nš ’$“¥G”˜(•™•–$– ¢o¦'˜?Ž(”“’ “'-œ
˜™I—-(”ž “ ”E˜0š ™I8žNš “¨"”˜(™’ --œ ™6(¥’$“¥G”.¥” œ›¢
t
Sly Ernie Frantz
must be a CIA
man with an
access to
classified
Russian
research: he
always knew
that the key to
lifting a big
weight is the
amount of tension built up in
the muscles
before the
barbell is even
unracked!
s
75
SUCCESSIVE INDUCTION
¶I·¸¸¹ºº» ¼-¹(» ½¾·0¸¿» À½Á"ÂÀNÃ)¿À'Ä-¹¿ ÅGº¿ÆÀ½NÄÇ0» ¸¹Èº-ÇÉ8¸À½¿ÆŸ¿» ½ÄGÉ-À·0ÆC¿Æ»$¸¹Èº
t
His arms bend
easier than
most people’s.
John McCallum
about a man
with strong
biceps
in a 1960s
Strength &
Health magazine
s
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1
2
Photo one demonstrates a regular curl with good form. The upward motion uses irradiation, good posture and breathing. But in photo two successive induction is utilized as well. Use the triceps to pull the weight down.
76
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t
Encourage a
friend with joint
problems to
discuss this
powerful
technique with
his or her
doctor.
Chances are,
you will be
owed a big
favor!
s
77
ON SHOES, GLOVES , AND MIRRORS
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reality in the
eye and deny it.
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Keillor
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The cushy soles
of your workout
shoes, thick as
the platforms
hippie girls wore
at Woodstock,
will play a bad
joke on your
extensor reflex.
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Robert Roman’s
sportsmen
develop their
muscle-joint
sense by lifting
…blindfolded!
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Mirrors, gloves,
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sneakers are
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dangerous
distractions
from effective
training.
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If you can’t,
get help.
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81
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