You are on page 1of 1

The Russian Bear Another effective high volume program is the "Russian Bear" program I learned from Pavel

Tsatsouline. Here's how it works !tart off "# doing ahard set of five on an e$ercise. %on't pick #our five&rep ma$. Pick a weight that #ou could do si$ to seven times with good form and stop at five reps. 'ait five minutes after the first set and do another set of five with ()* of the first set. After that set+ wait ,)&-) seconds and do aset of . with /)* of the first set. 0eep doing sets of five with /)* of the first set and take one&minute "reaks "etween each set. 'hen #ou can no longer do five reps with good form+ call it a da#. This ma# happen after four sets or as man# as fifteen. It reall# varies with the individual. !ince #ou're not training to failure and are using relativel# light weights for most of the sets+ #ou can do the Russian Bear program more often. 1or e$ample+ #ou could do it three times a week. 2ust take ada# off "etween each workout. 3nlike 45T+ the Russian Bear program consists of full "od# workouts. Here's a sample program 6onda# A&7 6ilitar# Press A&8 Pull&up B&7 %eadlift 'ednesda# A&7 Bench Press A&8 Bent&over row B&7 !9uat 1rida# A&7 6ilitar# Press A&8 Pull&up B&7 %eadlift Alternate "etween the two workouts each time. :ach workout is a full "od# workout that hits all of the ma;or muscle groups. %o A&7 and A&8 in antagonistic fashion. Take two&minute "reaks "etween the first two sets of each e$ercise and thirt# second "reaks "etween the working sets with /)* of the first set. <n B&7 follow the program as stated previousl#. Take two da#s off for ever# three workouts that #ou do. =ow let's personali>e the Russian Bear program for specific muscle fi"er t#pes. If #ou're fast twitch fi"er dominant+ keep the rep range "etween three and five per set. If #ou're slow twitch fi"er dominant+ keep the rep range "etween ten and twelve.