Anyone tried pavel's bear routine, I'd especially like to know from people who struck on to this for some time, did you achieve gains in strength or muscle?
Not planning to shift to this anytime soon but it seems to be the opposite of what I'm doing at the moment.
This text is from the dragon door site
POWER TO THE PEOPLE! ROUTINES
* Never work to failure
* Preferred Exercises: Deadlift (with variations); Side Press (or Floor Press, or Bench Press, or Incline Press); opt. Curl; PTP Variation appeared in an article that used Squat, Deadlift and Bench Press
* Preferred Length of Cycle: 8-12 workouts
* If combining with another routine, e.g. Combat Conditioning or high rep ballistic 1 arm snatches, alternate programs every 2 weeks (i.e. 2 weeks PTP, 2 weeks snatches; back to PTP) even if you don't complete your 8-12 workouts in that time period. Longer cycles will cause you to lose your edge.
Name Purpose Rep Scheme Rest Frequency
PTP Wiry Strength 5, 5 @ 90% of the 1st set 3-5 minutes Up to 5x/week
PTP Variation Wiry Strength 5-4-3-2-1-[opt. 1-2-3-4-5] As reps decrease, increase the weight but not necessarily on every set Rest number of minutes equal to preceding set (i.e. 5 reps/5 minutes rest; 4 reps, 4 minutes rest, etc.) Up to 5x/week
Bear Strength and Bulk PTP, then add: 5 @ 80% of the 1st set [repeat @ 80% until form begins to get shaky] Decrease rest periods so workout can be completed in no more than c.45 minutes 2-4x/week
Bear Variation* Strength and Bulk PTP, then add sets of 1-5, waving up and down around 80% of the 1st set As PTP, but during singles reduce to approximately 30 sec. 2-4x/week
*This is only one possible variation. Rest periods, numbers of sets, reps, etc. can all be varied. The goal is to maximize volume with as little fatigue as possible. Experiment to find what works for you.