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Power to the People!: Russian Strength Training Secrets for Every American
What if we told "YOU COULD OWN A WORLD CLASS BODY—whatever your present condition—by doing only two exercises, for twenty minutes a day?" And we are talking about a world class body—a body so lean, ripped and powerful looking, you won't believe your own reflection when you catch yourself in the mirror. And what if we told you, "YOU CAN DO IT without a single supplement, without having to waste your time at a gym and with only a 150 bucks of simple equipment?"And what if we told you, "With only two exercises for twenty minutes a day, you'll not only be stronger than you've ever been in your life, but you'll have higher energy and better performance in whatever you do?"And what if we told you, "You can have an instant download of the world's absolutely most effective strength secrets? You can possess exactly the same knowledge that created world-champion athletes—and the strongest bodies of their generation?""In my capacity as a leader of Marines, I have to continually balance the matters of mission and training. There is never enough time to train Marines to the standard that exists in a leader's mind. However, if I were to recommend one Physical Training program to develop a Marine's overall strength and fighting capability, it would be one prescribed by Pavel Tsatsouline."Lieutenant Colonel George H. Bristol, USMC, Director, Marine Corp"Whether you're young or old, a beginner or an elite athlete, training in your room or in the most high tech facility, if there was only one book I could recommend to help you reach your ultimate physical potential, this would be it. Simple, concise and truly reader friendly, this amazing book contains it all. Follow its advice and, believe it or not, you'll be stronger and more injury-resistant immediately. I guarantee it. I only wish I'd had a book like this when I first began training. Follow this program for three months and you'll not only be amazed but hooked. It is the ultimate program for "Everyman" AND Woman! I thought I knew a lot with a Ph.D. and 40 years of training experience...but I learned a lot and it's improved my training significantly."--Jim Wright, former editor of Flex to get super strong without training to muscle failure or exhaustionHow to hack into your 'muscle software' and magnify your power and muscle definitionHow to get super strong without putting on an ounce of weightOr how to build massive muscles with a classified Soviet Special Forces workoutWhy high rep training to the 'burn' is like a form of rigor mortis—and what it really takes to develop spectacular muscle toneHow to mold your whole body into an off-planet rock with only two exercisesHow to increase your bench press by ten pounds overnightHow to get a tremendous workout on the road without any equipmentHow to design a world class body in your basement—with $150 worth of basic weights and in twenty minutes a dayHow futuristic techniques can squeeze more horsepower out of your body-engineHow to maximize muscular tension for traffic-stopping muscular definitionHow to minimize fatigue and get the most out of your strength trainingHow to ensure high energy after your workoutHow to get stronger and harder without getting biggerWhy it's safer to use free weights than machinesHow to achieve massive muscles and awesome strength—if that's what you wantWhat, how and when to eat for maximum gainsHow to master the magic of effective exercise variationThe ultimate formula for strengthHow to gain beyond your wildest dreams—with less chance of injuryA high intensity, immediate gratification tec
241 pages, Kindle Edition
First published December 1, 1999
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Displaying 1 - 30 of 72 reviews
November 22, 2012
One of the first books I ever read by Pavel, he is a genius, and a very original person, with very original works. The things a person can learn from this book is astounding.
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November 6, 2020TLDR: I just started working out for pretty much the first time in my life about a month ago and got recommended this book somewhere. I found it pretty understandable at a beginner level and feel like I learned a lot. Def would recommend it.
Before I get into the specifics of what his program is, I have to say I enjoyed Pavel's constant invocations of Communist and Soviet history. I'm sure it was largely to differentiate himself from the other exercise books on the market and play into the stereotype of Russian bear strength but I still enjoyed being called "Comrade" and learning the "Communist Way" to work out.
Essentially, Pavel is arguing that standard American weightlifting is overcomplicated and more in service of the appearance of strength rather than actual strength. He rails against exercise machines as they don't allow you to use your "stabilizing muscles" and more or less only train you to lift heavier things on the machine rather than actual heavy things in real life. He also finds fault with the "work out 'til you drop" mentality some people have, using scientific evidence to argue that in fact working less hard will lead to greater results. Apparently, muscle building happens during the recovery process and not during the lifting, who knew.
Anyway, what HE believes is the ideal strength training program is a simple mix of deadlifts, presses (side presses specifically), and maybe a curl at the end (not necessary though.) Deadlifts and presses should both be done with two sets of five reps with heavy weight, with a minute and a half rest between each set and taking at least 5 seconds on each rep to maximize tension. The second set should be slightly lighter than the first set for both of the above, and more sets can be added with a gradually reducing weight.
Three main concepts addressed are "cycling," "power breathing," and "tension." Cycling prevents the body from becoming too used to the workout and reaching a dead end. Essentially, over let's say a 10 day period more and more weight is added at each day. At the end of the cycle, you switch back to a much lighter weight than the one you capped at and begin the cycle over again. Constantly lifting the maximum amount you can is actually counter-productive to muscle gain. Power breathing is all about filling your lungs with air and holding it until the middle part of the lift, then releasing half of your breath to give you additional power. "Hold your breath (keep your glottis closed) as you are lowering and lifting the weight. Exhale near the end of a rep, or right after it." Apparently this is a karate trick. The third concept is about maximizing tension means maximizing strength. He uses professional arm wrestlers as an example, as well as the old concept of "dynamic tension" in which just tensing up your muscles and lifting literally nothing can lead to strength gain. You should tense up your muscles before you even touch the weight.
Before I get into the specifics of what his program is, I have to say I enjoyed Pavel's constant invocations of Communist and Soviet history. I'm sure it was largely to differentiate himself from the other exercise books on the market and play into the stereotype of Russian bear strength but I still enjoyed being called "Comrade" and learning the "Communist Way" to work out.
Essentially, Pavel is arguing that standard American weightlifting is overcomplicated and more in service of the appearance of strength rather than actual strength. He rails against exercise machines as they don't allow you to use your "stabilizing muscles" and more or less only train you to lift heavier things on the machine rather than actual heavy things in real life. He also finds fault with the "work out 'til you drop" mentality some people have, using scientific evidence to argue that in fact working less hard will lead to greater results. Apparently, muscle building happens during the recovery process and not during the lifting, who knew.
Anyway, what HE believes is the ideal strength training program is a simple mix of deadlifts, presses (side presses specifically), and maybe a curl at the end (not necessary though.) Deadlifts and presses should both be done with two sets of five reps with heavy weight, with a minute and a half rest between each set and taking at least 5 seconds on each rep to maximize tension. The second set should be slightly lighter than the first set for both of the above, and more sets can be added with a gradually reducing weight.
Three main concepts addressed are "cycling," "power breathing," and "tension." Cycling prevents the body from becoming too used to the workout and reaching a dead end. Essentially, over let's say a 10 day period more and more weight is added at each day. At the end of the cycle, you switch back to a much lighter weight than the one you capped at and begin the cycle over again. Constantly lifting the maximum amount you can is actually counter-productive to muscle gain. Power breathing is all about filling your lungs with air and holding it until the middle part of the lift, then releasing half of your breath to give you additional power. "Hold your breath (keep your glottis closed) as you are lowering and lifting the weight. Exhale near the end of a rep, or right after it." Apparently this is a karate trick. The third concept is about maximizing tension means maximizing strength. He uses professional arm wrestlers as an example, as well as the old concept of "dynamic tension" in which just tensing up your muscles and lifting literally nothing can lead to strength gain. You should tense up your muscles before you even touch the weight.
November 18, 2017
I’ve read this book at least three times since 2011, and each time I learn something new - it’s an absolute gem. I wish I had read it back in January 2000 when it was originally published, as I would have saved myself many wasted years of “bro curls” and puffy muscles that lacked real strength.
But as Bruce Lee once said, knowing is not enough... we must apply. The reason I keep coming back to this book is because I’ve been immersed in the StrongFirst system since 2011, learning and teaching the principles of strength described within as a level 2 kettlebell, bodyweight, and barbell instructor. The hands-on demonstration and practice over the years has helped me pick up the subtleties in Pavel’s written word - since I’ve actually followed these programs and done the work.
For anyone interested in getting stronger, fitter, more flexible, or more athletic, any book by Pavel is a great place to start. But there’s a big difference between reading and doing. So do yourself a favor and also find a StrongFirst instructor in your area... and get after it!
But as Bruce Lee once said, knowing is not enough... we must apply. The reason I keep coming back to this book is because I’ve been immersed in the StrongFirst system since 2011, learning and teaching the principles of strength described within as a level 2 kettlebell, bodyweight, and barbell instructor. The hands-on demonstration and practice over the years has helped me pick up the subtleties in Pavel’s written word - since I’ve actually followed these programs and done the work.
For anyone interested in getting stronger, fitter, more flexible, or more athletic, any book by Pavel is a great place to start. But there’s a big difference between reading and doing. So do yourself a favor and also find a StrongFirst instructor in your area... and get after it!
December 13, 2014
In my 'essential' reading category along with Starting Strength, Tactical Barbell, and a couple others.
If you read this along with Starting Strength, you'll have an understanding of strength training beyond 90% of the population. A practical understanding that will bring you serious results if implemented.
If you read this along with Starting Strength, you'll have an understanding of strength training beyond 90% of the population. A practical understanding that will bring you serious results if implemented.
October 12, 2013
One of Pavel's better books. He does a better job in this book of explaining his "high tension" philosophy. It is certainly better than his longer (and over-priced) *Beyond Bodybuilding.* I generally agree with his outlook. This book does suffer from some self-limitations, though. Most people, while they say they might not want to bulk up, do in fact want to look good and not look flabby. Pavel's reassurances that "you won't bulk up," while technically true, tend to convey the impression that you want gain any size at all, which is simply not true. Your body will grow proportionately and you will look good, albeit not like a Roid Monkey.
A lot of women say, "I don't want to get huge." Well, you won't. It's actually very hard. It requires a consistent over-intake of calories while doing lots of sets at 6-8 reps, training larger muscle groups over a long period of time (translation: lift heavily and often and eat like a hippo every chance). Most people can't do that, if only for money reasons.
Following Pavel's outlook, I've cut down on injuries, gotten A LOT stronger but only gained 9 pounds in a year (if I could afford heavier kettlebells, the gains would be even bigger; I can easily do lots of cycles with a 45lb bell. I simply can't afford to buy heavier at the moment).
I like the book. It is worth reading and it is better than a lot of his material (and it's funny. I chuckle every time he pokes fun of modern American pop MTV culture: heroin-emaciated beauty models and Ken and Barbie weights)
A lot of women say, "I don't want to get huge." Well, you won't. It's actually very hard. It requires a consistent over-intake of calories while doing lots of sets at 6-8 reps, training larger muscle groups over a long period of time (translation: lift heavily and often and eat like a hippo every chance). Most people can't do that, if only for money reasons.
Following Pavel's outlook, I've cut down on injuries, gotten A LOT stronger but only gained 9 pounds in a year (if I could afford heavier kettlebells, the gains would be even bigger; I can easily do lots of cycles with a 45lb bell. I simply can't afford to buy heavier at the moment).
I like the book. It is worth reading and it is better than a lot of his material (and it's funny. I chuckle every time he pokes fun of modern American pop MTV culture: heroin-emaciated beauty models and Ken and Barbie weights)
October 30, 2015
I love this author's voice. It is a quick-ish read and full of great tid-bits. There are other more comprehensive books, but this was enough for me. Get yourself Deadlifting!
September 13, 2020
A short read, with some good advice. Very repetitive though. I did really enjoy Pavel's sense of humor, which kept the book interesting. Apart from that, a number of tips I am sure I will be able to use in the future (if nothing else, it will hopefully help me fix my deadlift form).
October 8, 2019
Aside from "Serious Strength Training" by Dr. Mauro DiPasquale this might just the only fitness book worth reading. "Power to the People!" is best introduction to strength training periodization for the layman. Both main routines contained in the book --PTTP, for strength cycles, and Russian Bear, for mass gain cycles-- will take you a long way, and quite likely are the only two you will ever need. Unfortunately, as it's written boomer-style, beating around the bush before actually introducing content, I can't help but rate it 3*.
March 19, 2018
Not much meat here. It is a short book and there is a good deal of useless text in it.
There are some revolutionary ideas here, but they seem to be backed at best by anecdote.
I am not saying they don't work, I am not qualified to do so, but I'd prefer either modesty or science.
There are some revolutionary ideas here, but they seem to be backed at best by anecdote.
I am not saying they don't work, I am not qualified to do so, but I'd prefer either modesty or science.
August 6, 2010
Super-easy read and great for anyone who is getting ready for any type of martial arts.
September 30, 2021
I was expecting much from this book. I did take some learnings but that was mostly because I have been working out for a while. I could understand what Pavel was trying to convey with his philosophy of doing basic lifts for gaining strength and power in the long run.
I found his advice around "Cycling" incomplete. He states doing two working sets. According to his "Cycle," the first working set gets heavier and heavier with progressive workouts. The second workouts are about 90% of the first set. For instance, for deadlifts, you start with 100 lbs as your first set and then 90lbs as your second set. Over time your add about 5lbs to your first set, so it will increase in poundage. At some point, it will become 200 or 250lbs. Pavel doesn't explain clearly - are we supposed to just walk to the bar and start lifting that 250 lbs deadlift cold? That's not safe advice to novice lifters. Of course, one is suppose to warm up as per one's relative needs before heavy lifts. This makes me think his advice is incomplete.
He beats around the bush way too much. There are just way too many anecdotes about lifters, their names, their accomplishments. Half the time, it doesn't even matter. A 10 line paragraph would contain 3-4 lines of actual advice and other is just names being thrown around and information that is not that useful.
I do agree with some of his advice on focusing on fundamental lifts to increase your strength such as deadlifts, squats, and presses. Moreover, being thoughtful about your reps per set and because you will eventual try out if you lift to failure in all your sets. If this especially true for powerlifters.
Overall, his advice was incomplete and left a lot of questions unanswered. I think I would rather stick to 5x5 lifts because they give me the freedom to include some lighter weights in my training so that I prevent any injuries.
This book could be shortened to about 30% of its original length still communicating all the necessary advice Pavel wanted to share. You can read his advice on blogs and just by generally browsing on the internet. I wouldn't suggest buying this book.
I found his advice around "Cycling" incomplete. He states doing two working sets. According to his "Cycle," the first working set gets heavier and heavier with progressive workouts. The second workouts are about 90% of the first set. For instance, for deadlifts, you start with 100 lbs as your first set and then 90lbs as your second set. Over time your add about 5lbs to your first set, so it will increase in poundage. At some point, it will become 200 or 250lbs. Pavel doesn't explain clearly - are we supposed to just walk to the bar and start lifting that 250 lbs deadlift cold? That's not safe advice to novice lifters. Of course, one is suppose to warm up as per one's relative needs before heavy lifts. This makes me think his advice is incomplete.
He beats around the bush way too much. There are just way too many anecdotes about lifters, their names, their accomplishments. Half the time, it doesn't even matter. A 10 line paragraph would contain 3-4 lines of actual advice and other is just names being thrown around and information that is not that useful.
I do agree with some of his advice on focusing on fundamental lifts to increase your strength such as deadlifts, squats, and presses. Moreover, being thoughtful about your reps per set and because you will eventual try out if you lift to failure in all your sets. If this especially true for powerlifters.
Overall, his advice was incomplete and left a lot of questions unanswered. I think I would rather stick to 5x5 lifts because they give me the freedom to include some lighter weights in my training so that I prevent any injuries.
This book could be shortened to about 30% of its original length still communicating all the necessary advice Pavel wanted to share. You can read his advice on blogs and just by generally browsing on the internet. I wouldn't suggest buying this book.
November 7, 2018
If you only listen to one fitness guru, make it this guy. His methods are simple and effective. He is not selling secrets, potions or powders. He speaks science, when it matters and not to impress you. Why would he ever care about impressing you.
He has the pedigree, trained military on both sides of the cold war and has a philosophy based with Plutarch. The idea that athletes are pampered babies who can afford to specialize, where as soldiers need to get stronger, while simultaneously holding something in reserve for the enemy.
This is a wise strategy, since enemies (both real and imagined, both physical and mental) have a nasty habit of attack without the curiosity of an RSVP.
I cant speak to the utility for a specific goal, or a specific sport. If you wish bigger posterior deltoid muscles, for a reason I cant guess, or optimum fat metabolism I don't know if Pavel is for you. If you are a human of the male, female, old or young variety, then any of his books will work just fine.
He has the pedigree, trained military on both sides of the cold war and has a philosophy based with Plutarch. The idea that athletes are pampered babies who can afford to specialize, where as soldiers need to get stronger, while simultaneously holding something in reserve for the enemy.
This is a wise strategy, since enemies (both real and imagined, both physical and mental) have a nasty habit of attack without the curiosity of an RSVP.
I cant speak to the utility for a specific goal, or a specific sport. If you wish bigger posterior deltoid muscles, for a reason I cant guess, or optimum fat metabolism I don't know if Pavel is for you. If you are a human of the male, female, old or young variety, then any of his books will work just fine.
May 2, 2021
Classic Pavel ultra-minimalism applied to the barbell. Personally, I am more engaged with his kettlebell program (and dabbling in the "naked warrior" protocol), but this is still a pretty interesting read in terms of understanding strength development. I recommend it just for that.
It is hard for me to imagine if I really took up the barbell having the focus and discipline to work on just two lifts, but he makes a compelling case. I've taken a modified version of this approach, and everything in the book about breath, tension, and strength development to build a four lift program with kettlebells for my wife and kids that is compact, hits the important points - and, as I hope Pavel would approve of! - leaves everyone with more energy rather than less.
It is hard for me to imagine if I really took up the barbell having the focus and discipline to work on just two lifts, but he makes a compelling case. I've taken a modified version of this approach, and everything in the book about breath, tension, and strength development to build a four lift program with kettlebells for my wife and kids that is compact, hits the important points - and, as I hope Pavel would approve of! - leaves everyone with more energy rather than less.
January 7, 2026
After the death of 2 close grand parents on the end of 2025, let me reflect on the fragility of life.
This year resolution is to pickup fitness to maintain muscle and strength. Hopefully not to fall during the old age.
Having learned readings on below and wanting to better the quality of life into following pillars of life:
1. Habit forming ( atomic habits)
2. Reading and learning ( how to read a book)
3. Focusing (deep work)
4. Nutrition and diet (Banting guide, low carb diets, Mediterranean diets..)
5. Finance (bogleheads guide to investing)
6. Manufacturing ( lean methods)
7. Quality( demmings)
8. Sleep habit( why we sleep?)
9. Fitness
10. Family and parenting
2026 year topic to explore additional books on fitness, relationship, family, and parenting.
This year resolution is to pickup fitness to maintain muscle and strength. Hopefully not to fall during the old age.
Having learned readings on below and wanting to better the quality of life into following pillars of life:
1. Habit forming ( atomic habits)
2. Reading and learning ( how to read a book)
3. Focusing (deep work)
4. Nutrition and diet (Banting guide, low carb diets, Mediterranean diets..)
5. Finance (bogleheads guide to investing)
6. Manufacturing ( lean methods)
7. Quality( demmings)
8. Sleep habit( why we sleep?)
9. Fitness
10. Family and parenting
2026 year topic to explore additional books on fitness, relationship, family, and parenting.
January 21, 2021
Some good content here, but most of this book is useless content, claims only backed by anecdote. Obviously lacking a professional publisher and a good editor, I mean, seriously look how ridiculous the about page is for Dragon Door, the publisher.
One of the things I think is useful from this book is to not train to failure, and to train the same movement religiously instead of changing up exercises (the foundation of GTG). I totally do not agree with the claim that the only two lifts you need are deadlift and press. Too much of the book was selling other books by Pavel as well as various lifting products.
One of the things I think is useful from this book is to not train to failure, and to train the same movement religiously instead of changing up exercises (the foundation of GTG). I totally do not agree with the claim that the only two lifts you need are deadlift and press. Too much of the book was selling other books by Pavel as well as various lifting products.
February 6, 2021
A highly recommended book for everyone. The book's concepts may contradict the general point of view but they make a lot of sense to me. In addition, I find many of them are similar to what top strength coach, Charles Poliquin, advises.
As my daily job involves a variety of types of physical labor, on average 65+ working hours + about 16 commuting hours/week, follow a splitting body part routine with 5 or 6 training days, 2 hours/day makes me feel tired, sore, hurting every part of the body, and very slow progress. I guess I will actually do the book now to see what will happen.
As my daily job involves a variety of types of physical labor, on average 65+ working hours + about 16 commuting hours/week, follow a splitting body part routine with 5 or 6 training days, 2 hours/day makes me feel tired, sore, hurting every part of the body, and very slow progress. I guess I will actually do the book now to see what will happen.
January 24, 2020
This book was informational and sometimes hilarious! Pavel provided some great tips for beginning lifters. I definitely appreciate the simplistic approach. However, much of the information was very surface-level. Some sections, such as the ones on abdominal strength and stretching, were intentionally short so he could promote his other books. That's why I would give it 4 out of 5 stars. Also, his frequent claims of, "it's science", aren't very convincing. Show me the data, Pavel!
April 6, 2024
I found it particularly enjoyable and easy to read. It's split into shorter sections and makes for a quick read because of that. It does get a little annoying towards the end with what looks like magazine advertisements but overlooking that learned alot about minimalist programming. The one thing I don't agree with is doing two different movements, but it's very applicable to a total body 3-4 day step program style lifting. The step programming is straightforward and easy to do.
January 7, 2020
Really enjoyed it. Not particularly groundbreaking information, but a lot of common sense distilled down into easily digestible chunks. Also, the humorous tone and Soviet/Mother Russia jokes never got old.
November 28, 2017
Great book that gave me a new perspective on weight training.
August 1, 2018
Good Foundation
Relatively quick read with good principles that can be incorporated into programs targeting strength without bulk. I enjoyed the book.
Relatively quick read with good principles that can be incorporated into programs targeting strength without bulk. I enjoyed the book.
March 19, 2019
Brilliant.
October 28, 2019
Learn from "the evil Russian"
Learn from "the evil Russian"... already enjoying great results. Form follows function. Learn from the best to train effectively and efficiently.
Learn from "the evil Russian"... already enjoying great results. Form follows function. Learn from the best to train effectively and efficiently.
May 31, 2020
Back in my kettlebell heyday of 2007
August 21, 2020
Tension is the key
Lucidly written easy to understand . Pavel distills basic knowledge a must for all strength seekers . Good book 👍 .
Lucidly written easy to understand . Pavel distills basic knowledge a must for all strength seekers . Good book 👍 .
November 8, 2020
Interesting insights into developing strength. Also go to know why I'm so prone to injuries
November 9, 2020
Mooi boek over de onderliggende principes van krachttraining.
February 3, 2021
Interesting read, though not that revealing. The basic theme was that training for strength requires only a few exercises and low volume as long as the weights are heavy (3-5 reps).
May 12, 2021
Solid book
Great resource for a minimalistic routine. Was looking for something easy to follow after simple and sinister. Seems like a good match.
Great resource for a minimalistic routine. Was looking for something easy to follow after simple and sinister. Seems like a good match.
July 12, 2021
Interesting for powerlifters and other lifters alike. For sure biased and certainly advice, as with all things, that should be taken with good consideration.
Displaying 1 - 30 of 72 reviews