Power to the people!: russian strength training secrets for every american
Gespeichert in:
| 1. Verfasser: | |
|---|---|
| Format: | Buch |
| Sprache: | English |
| Veröffentlicht: |
St. Paul, MN
Dragoon Door Publ.
2000
|
| Ausgabe: | 1. ed. |
| Online-Zugang: | Inhaltsverzeichnis |
| Beschreibung: | 116 S. Ill. |
| ISBN: | 9780938045199 0938045199 |
Internformat
MARC
| LEADER | 00000nam a2200000 c 4500 | ||
|---|---|---|---|
| 001 | BV035577573 | ||
| 003 | DE-604 | ||
| 005 | 20100219 | ||
| 007 | t | ||
| 008 | 090623s2000 a||| |||| 00||| eng d | ||
| 020 | |a 9780938045199 |9 978-0-938045-19-9 | ||
| 020 | |a 0938045199 |9 0-938045-19-9 | ||
| 035 | |a (OCoLC)634877782 | ||
| 035 | |a (DE-599)BVBBV035577573 | ||
| 040 | |a DE-604 |b ger |e rakwb | ||
| 041 | 0 | |a eng | |
| 049 | |a DE-355 | ||
| 084 | |a ZY 1550 |0 (DE-625)158543:13010 |2 rvk | ||
| 100 | 1 | |a Tsatsouline, Pavel |e Verfasser |4 aut | |
| 245 | 1 | 0 | |a Power to the people! |b russian strength training secrets for every american |c Pavel Tsatsouline |
| 250 | |a 1. ed. | ||
| 264 | 1 | |a St. Paul, MN |b Dragoon Door Publ. |c 2000 | |
| 300 | |a 116 S. |b Ill. | ||
| 336 | |b txt |2 rdacontent | ||
| 337 | |b n |2 rdamedia | ||
| 338 | |b nc |2 rdacarrier | ||
| 856 | 4 | 2 | |m Digitalisierung UB Regensburg |q application/pdf |u http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=017633039&sequence=000002&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA |3 Inhaltsverzeichnis |
| 999 | |a oai:aleph.bib-bvb.de:BVB01-017633039 | ||
Datensatz im Suchindex
| _version_ | 1804139233943748608 |
|---|---|
| adam_text | Table of Contents
Foreword
Wired for power: superstrength without bulk
.........................10
How to install a muscle software upgrade into your nervous system and improve your
strength and muscle tone.... Why the fascination with bodybuilding has led to a decline in
effective strength training.... Futuristic techniques which enable you to squeeze more horse¬
power out of your body-engine.
Tension! What force is made of
...................................12
How tension generates force
.....
How to maximize muscular tension for traffic-stopping mus¬
cular definition...The five keys to high tension training...The inverse relationship between
velocity and strength....Flexing to maximize tension...The function of the mechanoreceptors
in regulating strength....Using Henneman s size principle to maximize muscular recruit¬
ment....Why high values of fatigue and tension are mutually exclusive.
Training to failure-or to success?
..................................16
Why the strongest men and women in the world have never trained to failure....Why intensity
is the single most important factor in strength
training....The
fallacy of pushing to the
limit ...The only scientific definition of weight training intensity..... Pushing the limits of
weight/tension, not reps/exhaustion
.....
Why training to muscle failure is counterproductive...
Greasing the neural groove using the Hebbian rule.
Don t water down your strength with reps and
fatiguei
.................18
How to minimize various types of fatigue and get the most out of your strength training...How
to ensure high energy after your workout....Why performing more than five reps per set hin¬
ders strength development....Why you need to increase the rest intervals between sets....Why
it s best to do only two sets....Why you need to pause and relax between reps...How to build
greater ligament strength by locking and
loading ....Surprising
advice on how often to prac¬
tice a lift for optimal gains.
Atore
low rep advantages
........................................22
Three reasons why heavy low rep training is the safest way to lift... Why the stabilizing mus¬
cles are prematurely fatigued during high-rep sets.... Why most serious injuries occur during
fatigued states....Why bodybuilders suffer from more pec tears than powerlifters....the signifi¬
cance of concentration for injury prevention...Low reps for a better quality of life...Why heavy
low reps can have a tonic, energizing effect on the nervous system.
Rigor mortis, or why high reps failed to tone you up
....................24
Why going for the burn doesn t work....What is real muscle tone and how do you get
it?.....building muscular tension from neurological activity, not energy exhaustion....lncreasing
muscle tone through a more alert nervous system...Why strength and tone training is the
same thing....why deadlifts work best for steel glutes...How to get maximum definition in your
triceps...Why training heavy is the best way to get ripped.
But
ł
don t want to bulk up!
....................................26
Why lifting heavy doesn t have to translate into bulking up....What makes a biceps grow?....
How to get stronger and harder without getting bigger...minimizing muscular tear-down and
reconstruction.... Increasing your muscles packing density....Why a denser muscle is a
harder muscle.
Machines
are the wusses way out
................................30
Why it s safer to use free weights than machines
.....
And why using the strength built on an
exercise machine is like shooting a cannon from a canoe.... How machines create micro-trau¬
ma, pattern overload and eventual injury....Why the Soviet Olympic teams considered free
weights their best chance for winning a Gold.
Isolation exercises, Frankenstein s choice
............................32
The dangers of isolation exercises.... Paying attention to the kinetic chain for optimal perfor-
mance...The importance of building inter-muscular coordination for functional strength....Why
deadlifts can help you run faster and jump higher.
Irradiation: the science of getting strong and hard
with only two exercises
.........................................34
The Sherrington Law of lrradiation......The neural turn on .... How a hard-working muscle can
cheerlead its neighbors into amplifying their strength....Why compound exercises are more
effective strength builders than isolation moves...Designing a superior efficiency strength
workout... Starting a chain reaction and bringing every muscle in your body into play.....por¬
trait of the deadlifter as supreme musdeman...Why the deadlift is THE exercise of choice for
everyone, from computer geek to Olympic athlete
.....
Why the deadlift is more effective than
the squat... How the deadlift strengthens the lower back, traps, scapulae retractors,
lats,
forearms, and hamstrings....Why the deadlift may be the best abdominal exercise, bar
none
.....
How to develop your pressing prowess....How to correctly perform the side press.
How to emphasize your problem areas without adding exercises
...........40
How to shape your body with only two exercises....Why you cannot reshape an individual mus-
de....Why genetics makes a difference.... Tweaking the basic drill to shift a lion s share of the
load to your problem area...Specializing on your weakness while working the rest of your mus¬
cles adequately-without adding exercises.
How to become a bear: a Soviet commando s muscle building secret
........42
If you want massive muscles and awesome strength....How a Russian trooper was able to sport
sixteen inch arms-of-steel in just two months of training-and go on to lift
40-50
tons every
workout..How compression of rest intervals promotes growth hormone production and maxi¬
mizes testosterone.
Last three pieces of the big biceps puzzle
...........................44
How to build huge muscles on a program of deadlifts and presses only....What, how and when
to eat for maximum gains....The importance of rest...Why you need to reduce stress to pro¬
tect your gains-and how to do it best.
Virtual masculinity, or Can I get built up with a
very light weight by pumping my muscles
upľ
........................46
Muscle spinning , fake muscle growth and the Potemkin village phenomenon....The
two types of muscle growth-which one maximizes strength and makes you rock hard.
On variety, soreness, and keeping things in focus
......................48
How the rebound phenomenon affects your strength programs-Mastering the magic of effec¬
tive exercise variation....The danger of switching routines...· ^ importance of focused super¬
human effort... How to remain relatively free of muscle soreness
.....
The benefits of simplicity
over complexity.
Cycling: the Russian breakthrough for
continuous improvement (and an excuse to work hard part time)
..........50
The fallacy of the
Milo
myth
.....
The pitfalls of over-prolonged training....Making improvements
through reduction....Periodization or cycling-a revolutionary approach to strength train¬
ing
.....
How to make gains year after year....Why softening up can reward you with new
strength breakthroughs...The ultimate formula for strength
.....
How to gain beyond your
wildest dreams-with less chance of injury....How to avoid burnouL...How to perform the
Linear Cycle for new personal records
.....
Wave cycling and dealing with gaps in your train-
ing....The Flexible Wave Cycle
.....
The Structured Wave Cycle.... The Step Cycle.
Hyperirradiation: how to boost your strength
and safety at the same time
.....................................58
How to hack into nature s neural software to maximize strength training effectiveness and
efficiency....The reflex arc for easier, safer deadlifts....How to milk irradiation for all its
strength amplifying worth
......
Hyperirradiation-the high intensity, immediate gratification
technique for massive strength gains...How to increase your bench press by ten pounds
overnight... Three Anti-isolation techniques for added strength and greater workout safe-
ty....How Japanese sanchin techniques can add power and stability to your training....The
importance of full tension....How to avoid dissipating your strength...The three greatest bene¬
fits of hyperirradiation.
Hard abs
+
strong hands
=
powerful body
............................62
Stimulating the forearm musculature for enhanced lifting ability....The importance of grip
strength
.....
Avoiding ligament damage and carpal tunnel syndrome
.....
Abs-the weak link lim¬
iting everyone s performance...How flexing the abs amplifies the power of your lift.
Power breathing: the karate secret of superstrength
....................64
How to elevate intra-abdominal and intra-thoracic pressure for additional power....The pneu-
mo-muscular reflex......How to potentiate muscle excitability for further strength
gains.... How to safely hold your breath for greater lifting power-and when the Valsalva
maneuver may be contraindicated
.....
Why you shouldn t wear a lifting belt....The best-ever
ab
exercise?.... .Avoiding back injuries and hernias
.....
Increasing your overall strength with the
pneumo-muscular reflex....Rectal sphincter contraction for amplifying strength.... The eight
most effective breathing habits for lifting weights.
Slow and steady wins the race
...................................68
How to simultaneously maximize training effect, safety, and performance....The benefits of
slowness....Why gymnasts have the most spectacular muscular definition...Why ballistic cheat¬
ing is a loser s game....Straining and grinding for maximum lifts....How the firing rate burst
can turn you into a lifting crash-and-bum victim....How gunning the weight can kill your
lifL...Super slow for massive go.....Teaching your nervous system how not to give up.
Feed-forward tension-how to acquire the
strength of the mentally deranged
.................................70
Frantz s Third Commandment of Ftowerlifting...How to trick your feed-back loop and surge to
new strength gains....Pulling the brake from under your gas pedal...
Disinhibition
training, the
hottest new direction in strength training...Employing feed-forward tension to maximum
advantage.... How virtual lifting builds strength
.....
How to successfully ignore reality....Using
internalization as a secret weapon in strength training.
Pre-tension for max power and safety
..............................74
Maximal flexing of the muscles for greater strength and safety.... The three types of contrac¬
tion and which gives the highest values of tension....The secret that separates elite athletes
from also-rans . Successive induction: how to get a strong biceps by contracting your triceps
Why antagonist pre-tensing, or successive induction, contributes lasting changes to your
strength...Successive induction for superior joint stabilization and reduced joint stress.
On shoes, gloves and mirrors
....................................78
Less strength, more injuries-why it s better not to wear shoes when you lift-and what to
wear if you have to.... Achieving a power boost with the positive support reaction...Sensitizing
the extensor reflex receptors for heavier lifts...Why wearing gloves weakens your presses...
Why mirror-gazing can be the difference between mediocrity and greatness....Blindfolded lift¬
ing for developing superior muscle-joint sense and better body awareness.
Power stretching
..............................................82
Becoming super strong and living to tell about it....Speeding recovery and reducing injury with
power stretching.... Increasing muscle growth 334%-with progressively more intense stretch¬
ing....
9.4%
strength increases using Loaded Passive Stretches between sets...Why Eastern
European sports scientists consider stretching a form of strength training...The importance of
Shutdown Threshold Isometrics and
Fasciai
Stretching.
The drills
...................................................84
Forging your body into an off-planet rock....The only equipment you need
.....
Loading correct¬
ly.....Performing a deadlift
correctly....Grip,
posture, breathing....How to lower the
weight....The five keys to an impeccable deadlift
.....
The Sumo Deadlift for steel glutes....
The Modified Romanian Deadlift for stronger hamstrings and granite calves.... The Duck
Deadlift off a Platform for eye-popping quads.... The Snatch Pull for rock hard
lats
and upper
back.....The Clean Pull for exceptional hand and forearm strength....The Deadlift Lockout for
midsection, traps, and grip emphasis.... The Side Press-seven reasons to make it the press of
choice.... The Floor Press for pec emphasis.... The Curt Grip Floor Press for biceps and lateral
triceps emphasis—and for fixing wrecked shoulders
.....
The Barbell Curt-for those who insist.
The Power to the People! Manifesto
...............................113
Getting back to the basics-the Holy Grail of true power and strength
.....
Power to the
People!, a simplex approach to strength training...The no frills power formula for
everyone....On brutally effective essentials-Bruce Lee s final word,
About the Author
............................................117
Order Pavel s other books and videos
..............................120
|
| any_adam_object | 1 |
| author | Tsatsouline, Pavel |
| author_facet | Tsatsouline, Pavel |
| author_role | aut |
| author_sort | Tsatsouline, Pavel |
| author_variant | p t pt |
| building | Verbundindex |
| bvnumber | BV035577573 |
| classification_rvk | ZY 1550 |
| ctrlnum | (OCoLC)634877782 (DE-599)BVBBV035577573 |
| discipline | Sport |
| edition | 1. ed. |
| format | Book |
| fullrecord | <?xml version="1.0" encoding="UTF-8"?><collection xmlns="http://www.loc.gov/MARC21/slim"><record><leader>01125nam a2200301 c 4500</leader><controlfield tag="001">BV035577573</controlfield><controlfield tag="003">DE-604</controlfield><controlfield tag="005">20100219 </controlfield><controlfield tag="007">t</controlfield><controlfield tag="008">090623s2000 a||| |||| 00||| eng d</controlfield><datafield tag="020" ind1=" " ind2=" "><subfield code="a">9780938045199</subfield><subfield code="9">978-0-938045-19-9</subfield></datafield><datafield tag="020" ind1=" " ind2=" "><subfield code="a">0938045199</subfield><subfield code="9">0-938045-19-9</subfield></datafield><datafield tag="035" ind1=" " ind2=" "><subfield code="a">(OCoLC)634877782</subfield></datafield><datafield tag="035" ind1=" " ind2=" "><subfield code="a">(DE-599)BVBBV035577573</subfield></datafield><datafield tag="040" ind1=" " ind2=" "><subfield code="a">DE-604</subfield><subfield code="b">ger</subfield><subfield code="e">rakwb</subfield></datafield><datafield tag="041" ind1="0" ind2=" "><subfield code="a">eng</subfield></datafield><datafield tag="049" ind1=" " ind2=" "><subfield code="a">DE-355</subfield></datafield><datafield tag="084" ind1=" " ind2=" "><subfield code="a">ZY 1550</subfield><subfield code="0">(DE-625)158543:13010</subfield><subfield code="2">rvk</subfield></datafield><datafield tag="100" ind1="1" ind2=" "><subfield code="a">Tsatsouline, Pavel</subfield><subfield code="e">Verfasser</subfield><subfield code="4">aut</subfield></datafield><datafield tag="245" ind1="1" ind2="0"><subfield code="a">Power to the people!</subfield><subfield code="b">russian strength training secrets for every american</subfield><subfield code="c">Pavel Tsatsouline</subfield></datafield><datafield tag="250" ind1=" " ind2=" "><subfield code="a">1. ed.</subfield></datafield><datafield tag="264" ind1=" " ind2="1"><subfield code="a">St. Paul, MN</subfield><subfield code="b">Dragoon Door Publ.</subfield><subfield code="c">2000</subfield></datafield><datafield tag="300" ind1=" " ind2=" "><subfield code="a">116 S.</subfield><subfield code="b">Ill.</subfield></datafield><datafield tag="336" ind1=" " ind2=" "><subfield code="b">txt</subfield><subfield code="2">rdacontent</subfield></datafield><datafield tag="337" ind1=" " ind2=" "><subfield code="b">n</subfield><subfield code="2">rdamedia</subfield></datafield><datafield tag="338" ind1=" " ind2=" "><subfield code="b">nc</subfield><subfield code="2">rdacarrier</subfield></datafield><datafield tag="856" ind1="4" ind2="2"><subfield code="m">Digitalisierung UB Regensburg</subfield><subfield code="q">application/pdf</subfield><subfield code="u">http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=017633039&sequence=000002&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA</subfield><subfield code="3">Inhaltsverzeichnis</subfield></datafield><datafield tag="999" ind1=" " ind2=" "><subfield code="a">oai:aleph.bib-bvb.de:BVB01-017633039</subfield></datafield></record></collection> |
| id | DE-604.BV035577573 |
| illustrated | Illustrated |
| indexdate | 2024-07-09T21:40:50Z |
| institution | BVB |
| isbn | 9780938045199 0938045199 |
| language | English |
| oai_aleph_id | oai:aleph.bib-bvb.de:BVB01-017633039 |
| oclc_num | 634877782 |
| open_access_boolean | |
| owner | DE-355 DE-BY-UBR |
| owner_facet | DE-355 DE-BY-UBR |
| physical | 116 S. Ill. |
| publishDate | 2000 |
| publishDateSearch | 2000 |
| publishDateSort | 2000 |
| publisher | Dragoon Door Publ. |
| record_format | marc |
| spelling | Tsatsouline, Pavel Verfasser aut Power to the people! russian strength training secrets for every american Pavel Tsatsouline 1. ed. St. Paul, MN Dragoon Door Publ. 2000 116 S. Ill. txt rdacontent n rdamedia nc rdacarrier Digitalisierung UB Regensburg application/pdf http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=017633039&sequence=000002&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA Inhaltsverzeichnis |
| spellingShingle | Tsatsouline, Pavel Power to the people! russian strength training secrets for every american |
| title | Power to the people! russian strength training secrets for every american |
| title_auth | Power to the people! russian strength training secrets for every american |
| title_exact_search | Power to the people! russian strength training secrets for every american |
| title_full | Power to the people! russian strength training secrets for every american Pavel Tsatsouline |
| title_fullStr | Power to the people! russian strength training secrets for every american Pavel Tsatsouline |
| title_full_unstemmed | Power to the people! russian strength training secrets for every american Pavel Tsatsouline |
| title_short | Power to the people! |
| title_sort | power to the people russian strength training secrets for every american |
| title_sub | russian strength training secrets for every american |
| url | http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=017633039&sequence=000002&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA |
| work_keys_str_mv | AT tsatsoulinepavel powertothepeoplerussianstrengthtrainingsecretsforeveryamerican |