Russian Bear Program (strength and size) learned from Pavel Tsatsouline Workouts time - dont worry about time, depends on how you feel Workout 4 days per week: Tuesday, Thursday, Saturday and Sunday. 6-8 weeks then rest a week To work out your % use this - i.e - 80% of 100 kilos is 80% 100 kilos divided by 100 times by 80% = 80 kilos Program details Pick a weight that you can use for 5 reps then use that weight for 5 sets of 5 reps (5x5) Have as much rest as you need upto 5 mins then once you have completed 5x5 rest and do as many back off sets as possible with good form (maybe 5-25 sets) using a weight that is 80% of your 5 rep max. Only have 30-90 second rests between back off sets When you first use this program start with 70-80% of your 5RM or a weight you can comfortably do 10 reps. You can increase the weight in a flexible way by adding 2.5k everytime you have hit the goals for the workout. If you start to feel tired over the 6-8 weeks period then reduce workout frequency but not by much down to 3 days per week and drop arm, calve and traps but keep the weight going and progerssion on the legs, back, chest and shoulders. Eat a lot especially protein (e.g. meat, eggs, milk) Rest a lot - sleep when you can, powernaps are to be your best friend for this 6-8 week period. Reduce stress in life Program Tuesday Chest - Bench press - 5x5 - back off sets - as many as possible Biceps - Barbell curl - 5x5 - back off sets - as many as possible Cardio – 45 mins slow pace on bike Thursday Legs - Front squats or Squats - 5x5 - back off sets - as many as possible Calves - Standing Calve raises - 5x5 - back off sets - as many as possible Cardio – 45 mins slow pace on treadmill Saturday Shoulders - Standing or seated Press - 5x5 - back off sets - as many as possible Triceps - Dips back off sets only - as many as possible Cardio – 45 mins slow pace on cardio equipment of choice Sunday Back - Barbell row - 5x5 - back off sets - as many as possible Pull down 5x5 back off sets – as many as possible Cardio – 45 mins slow pace on cardio equipment of choice
Posted on: Sun, 21 Jul 2013 05:51:01 +0000
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