Pavel programs

[sma]

Found this on a board quite a long time ago. Hopefully some people find it useful.

>>SOME TECHNIQUES TO BOOST STRENGTH IMMEDIATLY:
>>
>>When you lift you will find that you will be able to handle a lot more
>>weight if you flex, or tense your muscles as hard as you can when you are
>>lifting. the way to do this is squeeze the bar as hard as you can (try to
>>crush it), flex your abs, and push your hips forward and flex your ass as
>>hard as you can. This is to be done on pretty well all lifts except
>>squats and deads (don't squeeze bar but flex everything else)! Pavel calls
>>this Hyper-Irridation, I added 40 pounds to my bench immedietly when i
>>tried this.
>>
>>The second technique is called Succsesive induction. It means basically
>>that when you lower a weight, pretend you are pulling it down slow with
>>the antagonistic muscles. Example: On barbell curls, when you lower the
>>bar, fell like you are flexing your triceps hard and lowering the bar
>>under the power of your triceps...With the bench press it would be your
>>lats, and so on.
>>
>>
>>STRNGTH ROUTINES:
>>
>>If you are training purely for strength, the idea is to lift as heavy
>>and frequent as posible without tearing down the muscle. An example,
>>let's say you want to up your squat. Do 1 set of 5 reps everyday. This
>>way you will be able to lift heave relative to your 1rm, add weight in
>>small incriments, and lift almost everyday cause you muscles are not being
>>broken down.
>>
>>The other way pavel recomends is pretty well the same. Lift about 5
>>days a week straight (I wouldn't use over 3 main exercises though) Keep
>>your reps under 10, so either 2 sets of 5, 3x3, whatever, as long as your
>>reps are under 10 for each individual exercise your in the clear, if not
>>then cumulitive fatigue will set in and muscle growth will be stimulated,
>>which is good, but not if you want pure strength training you can do
>>everyday. Note, drop weight to 80% of your first set on the 2nd set if
>>doing 2x5.
>>
>>I would do it like this: deadlifts, military press, and an oly-lift.
>>Train around 5-6 days a week with one or 2 work sets of 5 reps, and you
>>can increase weight poundages in waves...Below I will list pave's
>>periodization cycles.
>>
>>LINEAR CYCLE:
>>
>>Start with 75-80% of youyr 5RM. Add 5 pounds per workout to each lift.
>>Keep going untill you find the weight getting very dificult, then at the
>>end of a cycle which should be no less than 8 workouts , but just keep
>>going untill you can only hit about a double in your sets, then you will
>>have a new PR. Drop the weight and start with a new 80% of 5Rm...These
>>numbers are only guidlines, if you feel something a little different works
>>better, by all means do it.
>>
>>Here is an example with the squat: My 5RM is 350, Sop i would go----WO#1:
>>280x5, WO#2: 285x5, WO#3: 290x5, WO#4: 295x5, WO#5: 300x5, WO#6: 305x5,
>>WO#7: 310x5, WO#8: 315x5, Add more weight untill It get's too tough, but
>>my new pr would be something like 365x5, then drop to 80% and start again.
>>
>>
>>WAVE CYCLE:
>>
>>Same idea as the linear but after you add weight drop it next workout by
>>about 50% like this...300x5, 310X5, 305x5, 320x5, 315x5, 325x5 That's the
>>basic idea.
>>
>>
>>STEP CYCLE:
>>
>>Let's say your 5Rm is 300 pounds, up it to 325 and you might get a
>>double..Keep it there till you get 5, the increasse again and so on.
>>Pretty much the same philosophy as the 5x5 we use in our training.
>>
>>ONE FINAL NOTE:
>>
>>NEVER, NEVER, NEVER train to muscular failure! Keep going to get the last
>>rep you know you could have got, if your squatting and you got rep 6 but
>>you know your landing flat on your ass if you try 7, stop at 6, 5 may be
>>even better. The exception is the 20-rep squat, then it's balls to the
>>wall!
>>
>>
>>SIZE PROGRAM:
>>
>>Pavel has 3 of them...The bear, Delorme method and pins to pillars.
>>
>>THE BEAR:
>>
>>Basically this is heavy weight, low reps, and a ton of sets, up to 20 if
>>need be.
>>The theory is that you need tension (weight), and volume (reps per
>>workout) together to gain muscle. Now if you crank out a zillion reps
>>with your sisters 5 pounders, you have the volume but not the
>>tension...And if you go super heavy but only do a few sets and rest 5 min
>>in between sets, you have the tension but not the volume, and if you go to
>>failure on your sets you will only be able to do a few of them, hence, not
>>enough volume...BUT, if you use a heavy weight relative to your 1rm
>>(around 85-90%), Use low reps (around 5, but couild be between 3-8), and
>>high sets (15-20), and rest for a min or 2 between sets, you will have
>>tesion AND volume. You should train 3 days a week, using only 2 main
>>exercises I.E Squats and benches with the following protocal using the
>>cycles i listed earlier, or just keep it simple and forget cycles and keep
>>upping the weight in small incriments. That's the basics of the bear.
>>
>>DELORME:
>>
>>Same idea, a volume aproach for size. Again, only 2 exersizes, Either
>>squats and benches, or deads and military presses...but throw in oly's,
>>grip, neck, ab work if you like...use the guidlines to make your own
>>program...Here is the outline of delorme with an example of squats and
>>deads.
>>
>>6 WEEK CYCLE:
>>
>>Monday:
>>
>>squat then bench:
>>50% of 10RM x 5 reps
>>75% of 10RM x 5 reps
>>Do series as many times as possible (without going to failure but untill
>>you can't do it in good form)
>>
>>WEDNESDAY:
>>
>>50% OF 10rm X 5 reps
>>Do the same number of series as monday
>>
>>
>>FRIDAY:
>>
>>SAME AS MONDAY.
>>
>>Keep upping the weight every week!
>>
>>
>>
>>PINS TO PILLARS:
>>
>>This can be used on any exercise you wish, but was inspired for squats or
>>deads. here is the cycle.
>>
>>Workout
>>
>>1 10x5 @ 50% 1RM
>>2 10x5 @ 50% 1RM + 5lbs
>>3 10x5 @ 50% 1Rm +10lbs
>>4 10x5 @ 50% 1RM + 15lbs
>>5
>>6
>>7
>>8 Same all the way down (keep adding 5 pounds to your50% of 1 RM
>>untill you can't,
>>9 then switch to a different protocal or continue with pins to pillars
>>but drop weight and
>>10 cycle back up)
>>11
>>12
>>
>>This is the same as the other 2 programs...3 days a week training (mon,
>>wed, fri) with 2 main exercises...a big lower body(squats or deads), and a
>>big upper body(press or bench).
>>
>>Example:
>>
>>Monday:
>>squat
>>bench
>>
>>wednesday:
>>squat
>>bench
>>
>>friday:
>>squat
>>bench
>>
>>Those are Pavel's mass gain theories, like i said before, they work very
>>well for me and should for you guy's too!
>>
>>
>>CONDITIONING:
>>
>>Pavel isn't into long boring aerobic training, and quite frankly, me
>>neither. He teaches hard anerobic conditioning, the stuff that leaves you
>>lying in a pool of your own puke. Here is his high rep, balistic training
>>outlines.
>>
>>Train 1 lift at each session, 2-4 days a week...Either the 1 arm dumbell
>>snatch, the 2 dumbell clean and jerk, or a 2 handed dumbell swing. Start
>>off light and work the weight up each week slowly.
>>Perform between 20 and 100 reps for as many sets as you can handle. VERY
>>IMPORTANT: These are ballistic moves like olympic lifts, not grind
>>lifts...Do them ballistic like o-lifts.
>>
>>Well lads, that's about it. Definitly not all his stuff but about the
>>best he has to offer. Take care, Peace.

[Kane Fan]

flexing my glutes and abs dosn't seem to help me when I lift I'm not sure if I havn't gotten it down or what : o (

[TarvMan]

Originally posted by Kane Fan
flexing my glutes and abs dosn't seem to help me when I lift I'm not sure if I havn't gotten it down or what : o (

Make sure you are breathing into your diagphram, through your nose. This does a lot to boost I.A.P. Drive the air down low.

It's a weird esoteric skill, takes a while to learn(i'm still learning)

But will feel very natural when you get the hang of it.