Pavel's new stuff

[General Miaow]

Fast 'n' Loose and Beyond Bodybuilding - what do we think of them so far?

On page 99 of Beyond Bodybuilding (99 is the number in the corner of the page; it's 114 of 344 of the PDF file) he says that if you're training 4 days a week, Mon-Tue-Thu-Fri is better than Mon-Wed-Fri-Sat. Why? "The party is always right!"
On page 21 of Power To The People, however, he said that taking more than a day off between strength training sessions reduces effectiveness by 50%. Why? "The Party is always right!"

There are some kickass exercises in Beyond Bodybuilding, like renegade lunges, Sots' presses and crush grip overhead presses.

The Fast 'n' Loose drills will relax your muscles, no doubt, but so will lots of things, like kung fu, so I don't have much use for them. I'd say it's pretty good if you have trouble with tension and don't have any other relaxation method.

Discuss.

[jackenloper]

I personally did not really like beyond bodybuilding as much as i did Power to the people. His best book was power to the people in my opinion. These new books and videos are like money makers...

The video fast'n' loose is just plain weird.

Also in his stretching book , he is missing the fact that if you plateau on your stretching, you should strength train! (important fact)
iN RElax into stretch i did not like that fact that he discouraged warming up.

[Dedraic]

I personally did not really like beyond bodybuilding as much as i did Power to the people. His best book was power to the people in my opinion. These new books and videos are like money makers...

The video fast'n' loose is just plain weird.

Also in his stretching book , he is missing the fact that if you plateau on your stretching, you should strength train! (important fact)
iN RElax into stretch i did not like that fact that he discouraged warming up.

If you don't warm up, your muscles tend to stay more relaxed and better able to respond at all times as opposed to only when you warm up. It depends on what you want your fitness to be able to do...

[compleks]

The Party is always right!

Get Fast, Get Loose. NOW!.

Pavel is Great.

[General Miaow]

Get Fast! Get Loose! Stretch!
In that order. Let me know what happens, because I've had some success with it.

[tyciol]

Beyond Bodybuilding wasn't what I thought, in that it's a collection of articles. I'm having trouble benefitting from the routines, they seem to be for advanced people trying to push past plateaus, although some of the other stuff is really good. *works on getting F&L*

[chicanerous]

I'm on one of the squat programs in Beyond Bodybuilding right now and I've read through the whole thing (first day I got it actually). It really is just a collection of articles but there are a lot of good tips.

I also bought my copy, you scurvy pirates. :swashy:

[tyciol]

I need golden oranges...

[JoEy_BoB]

You're doing the squat routine in which you add 5bls every workout right Chicanerous? I have a couple of questions (I should probably make a new thread around them)

1-How was your relative strength before it?(your neural efficiency actually)
2-How is it working out for you?
3-Do you guys think its better to build functional muscle by gettin a good relative strength then doing more volume (will be able to handle more load and stress muscle better), or doing hypertrophy work, a blend between sarcoplasmic and myofibrillar, then building new strength on that volume?
4-Do you think I could use that program with another exercise?Like military presses or bent over rows? Can't squat right now...which leads me to.....
5-Do you think doing good mornings and box pistols (bad knees, giving box a try) would be close to doing squats? Cant dead as well, not enough weight here.

that's it, should've probably posted that as another thread :tongue:

any comments aprecciated :smile:

[chicanerous]

I'm adding 10 lbs based on my max.

1. I was working mostly 2 x 5 back squats, 3 x 6-8 front squats before for a long time. Low rep strength oriented.
2. I'm on session #5 and have seen great growth, but the weight isn't heavy yet.
3. It doesn't matter because you will be cycling the two methods. Strength, hypertrophy, strength, hypertrophy, etc.
4. No, the only lifts you are supposed to do while on this program is lateral/renegade lunges, squats, and then calf raises. (I'm not doing the lunges actually.) No upper body lifts, no anything else. I wouldn't substitute deadlifts because the lower back is not a good place to hit with a lot of (more) direct (than the squat) volume.
5. Concentrate on rehabbing your knees not trying to progress with your development or strength at this point. That should be the most important thing after any injury.

[Steve]

Pavel is sort of like an old Juji of kettlebell lifting

[JoEy_BoB]

I didn't ask it right, english is not my primary language hehehe....

1-Do you think I could use that approach (Squat program) on other exercises?For example, doing that with military presses (I need some shoulder volume/strength), I would add less weight per workout of course.

2-What hypertrophy method/rep range should I use, keeping in mind that I want to get big, but more then anything, very strong.

3-I weight around 155 and I am at around 10% bf, and plan on being around 180 at around 7%. Do you think I should bulk, then cut, or do both at the same time, like the zig zag diet at www.drsquat.com? I think both at the same time would be easier, but would it be as fast and/or effective as bulking then cutting?

4-This is a bit off topic, but I have no left lat whatsoever, is there anyway to work the lats unilaterally, other then OACs, or pulldown machines? (I do bent-over rows on a bench, but I dont think the target the lat that much)

Thank you very much :tongue:

[chicanerous]

1. No. This program depends on your use of a total body exercise and is designed around a squat. Almost any other lift is too limiting as the muscles worked are too small or few in number. If you need size on another body part, you should follow a conventional routine utilizing the principle of progressive overload, meaning add more weight or do more reps nearly every session for a long time. There's no such thing as quick results -- bodybuilding and strength training are long, difficult processes. It takes years to build impressive strength or an impressive physique.
2. You should use a variety of rep ranges from 3-12 reps at different points in your training. There is no one rep range and different muscles in your body will respond best to different ranges. You have to find out what works for you. Generally, the lowest reps are good for strength and the higher reps are good for hypertrophy.
3. That's up to you.
4. http://www.exrx.net has a list of exercises for every muscle group.