Beyond Bodybuilding: Muscle and Strength Training Secrets for The Renaissance Man
Pavel Tsatsoulineamazon.com
Beyond Bodybuilding: Muscle and Strength Training Secrets for The Renaissance Man
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.
Pavel Tsatsouline • Power to the People!: Russian Strength Training Secrets for Every American
### Hypertrophy5-30 reps best to failure, 72 hours break, 3-5 sets, 3 min break. How: metabolic stress (do you have a pump post workout), mechanical tension (do you feel the muscle working under tension), muscular damage (muscle ache). 1 of three is enough. You optimally want a 5/10 on all, 7/10 if you focus on one particular aspect. High reps max ... See more
Andrew Huberman • Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
The authoritative Russian military Encyclopedia of Physical Training teaches us that both hypertrophy and aerobic training demand less variability than power and strength training. In other words, we can get away with flat-lining the load for awhile.
Pavel Tsatsouline • The Quick and the Dead: Total Training for the Advanced Minimalist
Here is how you can minimize various types of fatigue and get the most out of your strength training: 1) limit the repetitions to five and fewer; 2) increase the rest intervals between sets to a duration of three to five minutes; 3) limit the number of sets to two; 4) pause and relax between reps; 5) do not practice a lift more than five times a we
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