Tastsouline's programs.
I have lifted weights seriously for over 15 years.
I also am a long distance runner. I also practice Hatha Yoga daily for at least 75 minutes but usually 90 minutes-2 hours daily.
My free-weight program generally was done five-six days a week for 50-90 minutes.
After reading Pavel's tome, I decided that focusing on several exercises or movements, i.e., lifting, pushing, and curling,. would free me up for additional cross-training.
He's right:
With my Pavel-influenced program, my body, strength, and fitness have improved, and in less time:)
Basically, Pavel emphasizes a major lifting movement that is also one of several "full body" exercises. Deadlifts attack not only the entire back, legs, buttocks, but also the traps, bis, and shoulders. It has been empiracally proven that these type of movements ignite a flame in our metabolism.
Also, the pushing movement, the flat bench, is a great exercise. I substitute heavy flies and leaning forward dips occasionally.
The other movements are basically a rear military press and barbell curls.
I do either overhead barbell extension, dips, or close-grips for my tris.
I also do standing one leg calf raises (for my one leg down dogs in Yoga).
In summation, this is a very informative and entertaining book. Lifters, bodybuilders, and athletes of all shapes and sizes (you too laides:) will benefit from Pavel's recommendations and the extra cross training that you'll have time for.
As always, thank you Amazon.com for the outstanding service and value. Also, for the communists complaining about the book price: lighten up! It's not easy to get a book published when you are a former member of the Russian Special Forces.
Update 12.18.05: I'm not sure why more readers didn't find my review helpful, but I'll provide some more information today. I took eight months off from free weights because I thought I'd be satisfied doing "iron yoga" and runnning. I was horribly wrong. Now, in about 3-4 months on Pavel's program, I'm in great strength shape and appearance. (I got skinnier during the yoga/running only phase).
I had several concerns when I started back with Pavel. I didn't think doing deads alone would be enough to bring back my lats. I was wrong. And, I thought lack of tri work would hurt me. So, I added 10 sets of lying tri-extensions, overhead extensions, etc. to the routine. Plus, I do 10 sets of calf raises and 10 forearm exercises. My back is ripped, my lats, fine, and the rest fantastic. During my chair and warrior poses in yoga, I use heavy dumbbells, so this definitely helps with the great condition of my legs.
Make no mistake, this is a great program.
Thanks Pavel!
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A life changer, comrade. Here is why.
Heidi Leatherby
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A Must Read!
The 80s popularity of bodybuilding in American culture unwittingly created resistance training patterns for all aspiring athletes, regardless of their goals. Pavel’s functional strength expertise and insight, combined with his uncanny ability to reduce complex concepts into easily understandable and common sensical reality, is nothing short of revolutionary for the strength, health and well-being of all!
