Beyond Bodybuilding by Pavel

Muscle and Strength Training Secrets for The Renaissance Man

Table of Contents

Section One: Power Training

Mind Over Muscle: the 5x5x5 Program
The 3 to 5 Method: Strength Training for Special Weapons and Tactics Teams
Make a Quantum Strength Leap with Progressive Movement Training
Hardgainer? - Ill Fix It.: A DeLorme Method Inspired Six Week Hypertrophy Cycle
Fatigue Cycling: Another Secret of the Russian Bodybuilding Underground
The Russian Squat Assault
The Presence of Power and Three Super Squat Techniques to Develop It
Bench Press Training, the Russian National Powerlifting Team Style
Holistic bodybuilding? - No, power bodybuilding!
Workout or practice?
Be strong, stay fresh
What does it mean, "training the nervous system?
Is traditional power cycling obsolete?
A straightforward power cycle
A last minute peaking cycle
Power up with singles
Build might and muscle with the classic countdown to power
Russian sets and reps for power
What do the Russians think of pyramids?
A PTP/ladder hybrid to jump start your bench
Moscow bench press champions program
Wave the weights for power
Interval circuit training for power on a tight time budget
A simple power cycle
The RKC Ladder: a shock program for shoulder strength and mass
Slow gear for strength
To pause or not to pause the deadlifts, that is the question
Light weights, hard deadlifts
Jurassic training revisited: building tendon and ligament strength
What are the high-tension techniques?
High-tension techniques - not just for the gym
Lifting the weight, feeling the muscle, or…?
Know your max without testing it?
Use your head for max power, muscle, and safety
Active negatives for power, muscle, and safety
Heavyweight advantage for the lean
Boost your bench… with shrugs!
Dumbell bench power
Squat big with bad knees?
Dead squats for power
Protect your back with a virtual belt
"Iron fundamentalism"?
Old-Timer training Q & A
Drills that drool, drills that rule
Free weights for beginners?
A no compromise home gym on a budget
Can single joint exercises build strength?

Section Two: Training Planning

Divide and Conquer: Designing the Perfect Split
Periodization Demystified
The upper body solution for high intensity bodybuilders
Are lay-offs any good?
Planned vs. free style training
Twice-a-day training: the edge or overtraining?
The perfect split for the Strong as You Look series
Why can the abs be trained daily and other muscles cannot?
Turning lemons into lemonade: overtraining for gains
Mathematics of muscle growth
Is varying exercise tempo worth the trouble?
Not satisfied with your rate of progress?
Variety for minimalists

Section Three: Back

Calling for Back-Up! (the Strong as You Look Series)
Lats: the Secrets of the Russian Bodybuilding Underground
Is the deadlift the king of back exercises?
Dont feel your lats? - Well fix it!
Spread your wings and max out on the pullup test with tactical pullups
Are bent over rows overrated?
"Injury prevention by imperfection training
Solutions for a tight back
The McKenzie Method for a healthier back
How do the abs protect the back?
Is the trap bar better than the straight bar for deadlifts and shrugs?

Section Four: Legs

Legs of Steel (the Strong as You Look series)
Hot Wheels by Summer!
Can you build good legs with plyometrics?
Training calves at home
Russian farmer walk for stubborn calves
Powerful legs without squats?
How deep is your squat?
High rep front squats?
A shortcut to perfect squats
"Squat, squat, squat
Shoulder friendly heavy squatting
No more bowing knees in the squat!
Heavy lifting, easy on the knees
Can you let your knees slip forward when squatting?`

Section Five: Neck & Shoulders

The old-timer neck bridge
The secret of Paul Andersons powerful neck
Shoulder training on the twenty-rep squat routine
The Sots press: an extreme shoulder workout without an extreme weight
Build cannon ball delts yesterday with an old time strength feat
The shoulder friendly see-saw press
The neck and traps, the hallmarks of an elite athlete
Cannonball delts without direct delt work?
Sore shoulders no more
Lateral raises minus the headache
Alternatives to the press behind the neck Rotator cuff work, is it worth the trouble?
Seated presses for a touchy back?

Section Six: Arms

Armed and Dangerous (the Strong as You Look Series)
The Top Ten Russian Arm Training Secrets
Russian powerlifting triceps blaster
Elbow friendly straight bar curls
Forearm specialization for the pipe masters
ClubbellsTM: for totally awesome forearms
Build huge biceps with… the bench press!
Are squats needed for big pipes?

Section Seven: Chest

A Chest to Stand a Glass on (The Strong as You Look Series)
Old style pecs
"I dont want my pecs to look like breasts!
How to train for old-timer pecs
Pecs without a bench
Having a hard time recruiting your pecs? - Well fix it!
Powerlifting secret of pec power

Section Eight: Naked Warrior

Strong Anywhere, Anytime with Bodyweight Exercises
The Russian Special Forces Ladder to Power
The Evil Russians Hit the Deck! Program
The NASA Pushup Program
Grip-ups, Spider-ups, and Pinch Grip Pushups
The Dragon Walk
Slow Kicks
The Lizard and Walk the Dog
The Deck Squat
Russian Laundry
The Tiger Bend Pushup
Make bodyweight neck bridges harder
Gymnastic rings for bodybuilders
Jack La Lannes pike pushup
Ace the Marine pullup test with the Russian rest/pause
SWAT dips: safer and harder
The rolling neck bridge
Should you do weighted pullups to up your bodyweight pullups reps?
Superstrict pullups - the hard way