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Power to the People!: Russian Strength Training Secrets for Every American [Englisch] [Taschenbuch]

Pavel Tsatsouline
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Power to the People!: Russian Strength Training Secrets for Every American + Super Joints: Russian Longevity Secrets for Pain-Free Movement, Maximum Mobility & Flexible Strength + The Naked Warrior: Master the Secrets of the Super-Strong--Using Bodyweight Exercises Only
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Produktinformation

  • Taschenbuch: 116 Seiten
  • Verlag: Dragon Door (1. Januar 2000)
  • Sprache: Englisch
  • ISBN-10: 0938045199
  • ISBN-13: 978-0938045199
  • Größe und/oder Gewicht: 27,7 x 21,3 x 0,5 cm
  • Durchschnittliche Kundenbewertung: 5.0 von 5 Sternen  Alle Rezensionen anzeigen (3 Kundenrezensionen)
  • Amazon Bestseller-Rang: Nr. 4.896 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)

Produktbeschreibungen

Synopsis

Discover: How to get super strong without training to muscle failure or exhaustion. How to hack into your 'muscle software' and magnify your power and muscle definition. How to get super strong without putting on an ounce of weight. Or how to build massive muscles with a classified Soviet Special Forces workout. How to mould your whole body into an off-planet rock with only two exercises. How to increase your bench press by ten pounds overnight. How to get a tremendous workout on the road without any equipment. How futuristic techniques can squeeze more horsepower out of your body-engine. How to maximise muscular tension for traffic-stopping muscular definition. How to minimise fatigue and get the most out of your strength training. How to ensure high energy after your workout. How to get stronger and harder without getting bigger. How to become super strong and live to tell about it.


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5.0 von 5 Sternen Ein sehr solides Lehrbuch 21. November 2007
Von buenlimon
Format:Taschenbuch|Verifizierter Kauf
Dieses ist eine Zusammenfassung des Wissens über Krafttraining im engeren Sinne, so wie Pavel Tsatsouline dieses sieht. Er ist kein Bodybuilder und hat auch keine Bodybuilder trainiert und das Buch wendet sich nicht an Bodybuilder und das Ziel des Buches ist nicht zu erklären, wie man in kürzester Zeit riesige Muskeln aufbaut. Für diesen Zweck gibt es übrigens auch andere Bücher genug.

Der größte Teil des Buches ist ein Lehrbuch in allgemeiner Muskelphysiologie und Trainingstheorie. Das Buch hätte normalerweise 500 Seiten haben müssen, aber ist durch Tsatsoulines eigenartigen Telegrammstil auf ein Minimum heruntergekürzt worden. Es ist ja schließlich für Amerikaner geschrieben, hat deshalb große Buchstaben und viele Bilder.

Der Telegrammstil bedeutet für uns, dass der Leser das Buch nicht beim ersten Durchlesen begreift, sondern erst nach dem dritten bis fünften. Ich habe das Buch bestimmt mehr als zehnmal gelesen und finde immer noch Dinge darin, die ich entweder übersehen habe, zuwenig beachtet habe, oder deren Bedeutung ich am Anfang gar nicht habe richtig einschätzen können. Dabei bin ich aber Akademiker und durchaus gewohnt große Mengen konzentrierten Wissens zu verdauen.

Am Ende stellt der Verfasser ein Trainingsprogramm zusammen, das auf den vorgestellten Erkenntnissen aufbaut. Dieser Entwurf ist zwar einfach gehalten, ist aber dennoch sehr mühevoll zu befolgen. Ich habe bewusst mit dieser Rezension gewartet bis ich heute mit dem 100sten Eintrag in meinem Blog auf 5 1/2 (fünfeinhalb) Monate Training zurückblicken kann, in denen ich den Anweisungen des Buches so genau befolgt habe, wie ich konnte.
Lesen Sie weiter... ›
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5 von 5 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Genial 5. August 2009
Format:Taschenbuch|Verifizierter Kauf
Dieses Buch ist genau das, was ich immer gesucht habe.

Pavels Meisterwerk richtet sich hier speziell an Leser denen es vorwiegend auf die Steigerung von Kraft ankommt und weniger auf protzige Muskelberge.

In diesem Buch wird auf einfache und verständliche Weise erklärt, wodurch Kraft entwickelt wird und worauf es wirklich ankommt. Vor allem befasst sich Pavel wie gewohnt viel mit der korrekten Übungsausführung.

Das Englisch ist leicht verständlich und trotz der vielen Informationen schafft es Pavel immer wieder ein paar Jokes reinzubringen.

Es werdem nur 2 Übungen beschrieben, die den ganzen Körper abdecken sollen. Außerdem werden zu jeder Übung nur 2 Sätze ausgeführt, was das Training natürlich ziemlich kurz gestaltet. Jedoch befasst sich der Hauptteil dieses Buches mit Trainingsgrundsätzen, die sich auf alle Übungen beziehen lassen und somit bedarf es nicht wirklich viel Kreativität 2-3 zusätzliche Übungen nach dem selben Schema in den Trainingsplan aufzunehmen, wenn der Trainingseifer dadurch nicht befriedigt werden kann.

Ich bin jedenfalls begeistert von diesem Buch und habe auch beträchtliche Fortschritte in meiner Leistungsfähigkeit gemacht, ohne mehr Masse aufzubauen. Darum satte 5 Punkte
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5 von 7 Kunden fanden die folgende Rezension hilfreich
Format:Taschenbuch|Verifizierter Kauf
Den Inhalt hat ein anderer Leser bereits ausreichend dargestellt. Ich persönlich finde das Buch sehr gelungen, wenn man mit dem Humor des Autors zurechtkommt. (Mir hat das Lesen Spass gemacht, ich stehe aber auch ein bisschen auf diesen "Schinder-Ton").

Ich betreibe seit mehreren Jahren bereits mal mehr und weniger intensiv Krafttraining und dieses Buch hat mir neue Eindrücke vermittelt und mich auch wieder neu motiviert, mein Training wieder ernsthafter anzugehen. Vor allem bin ich jetzt von den Maschinen weg zu den Freihanteln. (Einige Maschinen wie z.B. Latzug benutze ich aber trotzdem noch)

Selbst wenn man Schwierigkeiten hat, sich das doch etwas ungewöhnliche Trainingskonzept bis ins letzte Detail komplett zu übernehmen, finden sich hier doch zumindest Denkanstösse für jeden Kraftsportler und ich bin froh, dass ich jetzt zum ersten Mal Deadlifts in mein Trainigsprogramm integriert habe. Allein schon wegen dieser einen Übung lohnt sich meiner Meinung nach der Kauf dieses Buches. Dabei beschreibt der Autor nicht nur allein die richtige Übungsausführung, sondern erklärt auch, warum eine bestimmte Trainingsweise anders wirkt als herkömmliches "Bodybuilding".

Wer nach einer Trainingsmethode sucht, um eine umfassende körperliche Fitness zu erlangen, sollte sich dieses Buch zumindest einmal näher anschauen. Mich hat dieses Buch sehr motiviert.
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4.0 von 5 Sternen best review of all 14. März 2004
Von eugene - Veröffentlicht auf Amazon.com
Format:Taschenbuch
i found this review of the book on the sfuk website and found it to be a very detailed and nonbaised. here it is:
Power To The People : Russian Strength Training Secrets

Dinosaur Training author, Brook Kubik, wrote (in Hardgainer mag issue 44).."what do you do if you only have a barbell? - no stands, rack or bench?" He said you deadlift and press. "Don't you think you'd be big and strong all over if you could standing press big poundages and deadlift two or three times as much?"
Tsatsouline takes this philosophy and runs with it in Power To The People.
Tale of the Tape: PTTP is about 125 pages, including a few ads for his other books.
What's the book about?
Maximum strength using minimum exercise and training time
Using bare minimum equipment (a Barbell)
Very few sets & reps
Never train to failure
Flexible training cycles
Whilst it mainly concentrates on strength rather than size, Pavel does include his "Russian Bear" routine
Tsatsouline's book revolves around just 2 exercises, done for just 2 'work sets' each with just 5 reps in each set. Read that again. Yes, just 2 exercises and 2 sets of 5 reps! Your entire workout is done with 20 reps.
The first exercise is the the deadlift. Pavel much prefers it to the squat - although you wonder if it's because Pavel looks more like a deadlifter than a natural squatter.
His second exercise is the Side Press. - the old time strongman lift. Basically you hike a barbell overhead with one hand. Yes that's right, just one hand. Arthur Saxon could hoist over 300lbs that way and Pavel reason's that if you can get strong in that, then that's good enough.
Good Stuff:
Pavel thinks machines are crap - yey!
Pavel champion's the 'big exercises' - multi-joint 'whole-body' exercises
You only need a barbell
You don't need to train for hours (ten mins a day should do it)
Minimum fatigue! Yep, you read that right.
Good explanation of training cycles
Good instruction on deadlifting and side press technique.
Never trains to failure - echoing the way Olympic lifters train + similarities to John McKean and John Christy's writings.
No gloves, no belts, no mirrors and no fancy training shoes.
Easy to read - ecletic use of quotes from Mark Twain to Ferris Bueller's Day Off.
Not-so-Good Stuff:
The writing is a bit cheesy. He hams up the "Evil Russian" bit a lot.
Actually it'sa bit more than cheesy, it often comes over like those 3 page "Finish a Fight in 3 Seconds using Secret Russia Special Ops techques" adverts. eg. "Build Massive Muscles with a classified Soviet Special Forces Workout" - classfied? huh?
You need to buy a barbell or have daily access to one
Doesn't fully explain some of his theories, instead he asks you to trust him and says, "The Party is always right"
Could have been a bigger book, 125 pages isn't much - see above.
Pavel cherry-picks quotes from other Strength Writers that agree with his theories, yet the methods those writers employ are totally different to PTTP. For example, he quotes Dr Ken Leistner several times to support PTTP, yet at the same time, trashes the HIT method that Dr Ken avocates. Same with Ken Hutchins and Super Slow. And he quotes Stuart McRobert in his "Power to the People Manifesto" - even though he is against the training method that McRobert promotes. Odd.
The 2 page chapter on Power Stretching is just an ad for another book of his.

Pavel's methods have certain similarities to the way Olympic lifters train - ie. Very low reps, never to failure, long rests between sets, frequent training (if you follow Pavel, you'll know he's up for training 2-3 times a day). It was also very similar to John McKean method of 'Single-ing" (McKean is a champion weightlifter in Old-Style lifts, like the Hip lift - he also trained his phenomenally strong son).
PTTP also shares similarities to John Christy & Stuart McRobert's work to a certain extent - ie. abbreviated routines to avoid overtraining. His "Russian Bear" routine is very similar to the German Volume Training (GVT) that was trendy a few years ago - so in theory it should work.
But does it work?
Yeah. Sort of. I tried it after a very long layoff and within 8 weeks moved my deadlift from 80kgs to 200kgs. Training was novel and fun. Doing only 4 work sets lets you fit a workout in pretty much anytime day or night. However my own gain was a strength regain - ie back to previous levels of strength. After that I needed to cut down on frequency - Deadlifting once a week was better. Which brought me back to a McRobert style of training. However, your recovery abilities may be better, so it's worth a shot.
In theory it works, but I wonder if the 2 exercise, 20 minute a day regime is tailored as a 'quick fix' sales pitch than actually the most effective way to train given the same amount of time per week.
Conclusion
Really enjoyed the book. Well worth getting if you have an interest in strength training. It's particularly good if you're looking for a way to train with minimal equipment.
It's cool to be able to fit in a quick workout at anytime of the day - eg. you can get one in whilst waiting for the kettle to boil for a cuppa - and doing only 2 exercises for 2 sets is a refreshing change. Because you never train to failure, the routine doesn't leave you wiped out, like, say a HIT routine.
But I don't think I could recommend it to a skinny 'hardgainer' looking to gain strength and mass. The Brawn series of books would be much better for that, as I know it works. However, if you've got a few years of weightlifting under your belt then it's well worth a blast - and you could use the same methods to train Olympic style exercises like the Push Press, Overhead Squat, Power Clean etc.
Author : Pavel Tsatsouline | Reviewer: Jonathan | Score : 7 out of 10
116 von 132 Kunden fanden die folgende Rezension hilfreich
3.0 von 5 Sternen Some good info, purposely limited to sell another book later 23. April 2004
Von . - Veröffentlicht auf Amazon.com
Format:Taschenbuch
This book is essentialy about deadlifting and overhead pressing. Deadlifting has been the subject of much agreement in the fitness world as the most important barbell movement to enhance athletic performance. The varieties of and tricks for improving DL performance can be put on two pages. Overhead presses are treated as the pushing equivalent of the DL's pulling. SP's are rightfully more imporant than bench presses, or for that matter, perhaps any other single movement. Ok. Another two pages. Pavel makes it a whole forty dolllar book, and charges another forty for two more exercises in another book,(pushups and squats), in his -Naked Warrior-Pavel makes a big point of the superiority of building strength without mass due to the possibility of losing the mass, and thus the strength, in harsh circumstances. The -reality- is that strength built without mass must recieve constant training to be maintained, and is very specific to the way it's trained, while mass is much slower to be lost,(along with its strength), and is applicable to whatever strength you apply it to, with a little bit of training. Unless you are training for powerlifting, the possible damaging effect of the heavy weight eventually needed in this method far outweigh the benefits. (add 10.08/05): In Arthur Jones' "Nautilus Bulletin" #1, chapter 9, Jones essentially recommends the same program in Pavel's book,(overhead presses and deadlifts), with the addition of squats. This was originally published in 1973, and the individual ideas had been stated by Jones long before that. The point is that: 1/this stuff isn't new, 2/the split between 'functional ' trainers and bodybuilders is a modern creation with no meaning to clear thinkers such as Jones, and 3/ it's free!(on the internet).
26 von 27 Kunden fanden die folgende Rezension hilfreich
4.0 von 5 Sternen Definitely worth it 25. Juli 2000
Von Sang O. Kim - Veröffentlicht auf Amazon.com
Format:Taschenbuch
The great thing about the book "Power to the People!" is that it tells the readers what not to do when training for strength and why not. As you read the book, you will keep saying to yourself: "so that's why I'm not getting stronger!" Pavel points out all the things that are wrong with conventional weight training(and there are lots of it)and shows the readers what they need to do to get stronger, but not necessarily bigger. Although there are some technical details that maybe unclear to beginners, Pavel summarizes everything into five principles: 1)Lift heavy 2)two sets only 3) 5 reps only 4)Rest 3-5 minutes 5)Never lift to failure. He explains mechanics of 3 core exercises in meticulous details so just about everyone can do it right, but I think video version of this book will be great too since it's easier to demonstrate actual moves on film. My only complaint is that it didn't have anything about endurance but I guess that's because that's whole another topic. At any rate, it was definitely worth it.
23 von 24 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Don't listen to the naysayers. Buy it and Use it! 15. Juni 2002
Von Ein Kunde - Veröffentlicht auf Amazon.com
Format:Taschenbuch
Power to the People isn't too thin for the money. It's simply concise. It doesn't fill its pages with useless information, it says exactly what needs to be said. This book serves as a primer into the ways of strength training. After you read this book you'll have a far greater understanding of how strength is achieved without having to wade your way through the mist and muck of conventional fitness wisdom. A great deal of what you'll find in this book goes against what you'd read in the fitness magazines, but I'll guarantee you that you'll get better results from these teachings IF YOU APPLY THE PRINCIPLES CORRECTLY. Let's be honest, how many people follow along with those convential programs only to be left too sore to enjoy life and frustrated that they can't make progress? Then they assume that they're genetically inferior and just stop trying. Too many people are after a one size fits all program to fit all their needs, and even though Pavel provides a few examples of simple but effective, the real magic is in the knowledge and insight you gain into the reality of productive strength training.
In reality, the strongest people around are in agreement with Pavel's philosophy's on many key points. Take a look at Milo magazine or PowerliftingUSA sometime, or have a look at some of the writings of the old time strongmen who Pavel speaks so highly of. You'll recognize some of the same content. Power to the People gives you more than the content, though. It gives you a context to fit it all into.
From personal experience I can say that the changes I have experienced in my life since I began applying Pavel's principles have been dramatic. I'm a great deal stronger, healthier, leaner (if you want to know how to lose fat the Pavelized way check out The Russian Kettlebell Challenge. I've lost about 80lbs since I started "Pavelizing" last July, most of my weightloss came after Kettlebells) and more athletic than I was a year ago. Although I have 5 of Pavel's books, and I refer to all of them often, this one is still my favorite. When friends ask me how they can get the results I've gotten, this is the first book I loan them.
If you really want to be strong -really strong, not just "buff"- buy this book. Now!
36 von 40 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen The best source of strength 24. März 2000
Von Sean Williams - Veröffentlicht auf Amazon.com
Format:Taschenbuch
It isn't growth hormone... it's Pavel! This is THE definitive text on the art and science of strength training... and that's what it's all about, power! Page after page of the world's most useful and productive strength-training practices are explained in this book. A lot of experienced lifters, who think that they know how to train, will be humbled when they find out how much better Pavel's system is than anything the western iron-game community has ever done. Pavel explains how to build maximum strength (without adding extra bulk) through upgrading your nervous system's control over your muscles AND how to get huge and muscular, if that is your goal... and it's all right here, in black and white, with his usual easy to follow writing style. I have surpassed all my previous bests...and I no longer need or use lifting belts. I learned how to up-regulate tension through his "feed-forward" technique, how to immediately add AT LEAST ten pounds to every lift via "hyperirradiation", and to do it in my best form ever, and how to gain on every lift WEEKLY through the Russian system of periodization without any plateaus! Seriously, I gain every week! You only need TWO exercises! Pavel explains which ones, how to do them and how often. Also, you'll learn how to train to SUCCESS, not to "failure", how to immediately turn any lift into a "hyper lift", teach your nervous system how not to ever "miss" a lift, and simultaneously make your body far less injury-prone! Pavel illustrates the two types of muscle growth and which one you REALLY need, and the all-important power breathing. Pavel's training is the most valuable resource made available for strength athletes since the barbell. The breathing techniques alone are worth the asking price. This book is my personal favorite out of all his works, and in my opinion, they should be owned as a set. This book is superior to all the muscle mags and books that dwell on a content of unessential details of today's "fitness culture" and yet never fully explain the context of training for strength. Pavel cuts right to the heart of the "muscle mystery", by explaining the all-important context of the russian system: quick, efficient, permanent strength gains, without spending a small fortune on "me-too" bodybuilding supplements and without unnecessary, time consuming overtraining. Now I only hope he writes a book on full-contact training...
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