Beyond Bodybuilding by Pavel Tsatsouline / Павел Цацулин - За Пределами Бодибилдинга [2011, PDF, ENG]

Beyond Bodybuilding - 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? - I'll 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 champion's 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?

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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?
Don't feel your lats? - We'll 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 Anderson's 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?

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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 don't 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? - We'll 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 Russian's '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 Lanne's 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

Smash Your Training Plateaus, Overcome Injuries, Make Unprecedented Strength Gains and Grow More Muscle. with a Classical Education in the Wisdom of the Past - and the Scientific Breakthroughs of the Modern Day MastersPavel has spent his life immersed in the study and practice of practical strength training. as it applies in the very hard testing ground of both American and Soviet Spec ops, of the US Marines, SWAT, professional athletes, martial artists, gymnasts, powerlifters, weightlifters, Olympic champions and numerous other tough, tough competitors - where results are everything and failure is simply not on the menu.Pavel has, frankly, done the research for you. plundering both the classic and the little-known strength texts from past and present. networking and comparing notes with many of today's great masters. submitting his own body to the pain of infinite experiment. And Pavel has trained thousands of troops and police whose life might depend on his tips. hundreds of athletes and martial artists with the chance to achieve their dreams thanks to his advice.In Beyond Bodybuilding, you get the essence of most-all of the strategies, tips, routines and fine points Pavel has developed over many, many years for these elite men and women of the strength game. Now, with Beyond Bodybuilding, there are simply no more excuses for not excelling in strength, continuing to gain, continuing to reach new heights in your performance. Beyond Bodybuilding is a treasure chest of strength...

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Beyond Bodybuilding represents a compilation of many of Pavel's best magazine articles over the course of the last few years.

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Pavel Tsatsouline - Pavel Tsatsouline, Master of Sports is a former Soviet Special Forces physical training instructor who currently trains the US Marines and S.W.A.T. teams. Pavel was nationally ranked in the Russian ethnic strength sport of kettlebell lifting and holds a Soviet Physical Culture Institute degree in physiology and coaching. He is a contributing editor to Muscle Media magazine and the author of five books including Relax into Stretch.