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 Masters

Beyond Bodybuilding
Table of Contents

Section One
Power Training

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?

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

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Rated 10 out of 10 Give me that old time Strength training! Dedicated to the concept that muscular men and women should be as strong as they look, Pavel's BEYOND BODYBUILDING is a virtual encyclopedia of power building strategies from the Iron Game's all time greats!Trainees at all levels can immediately pluck key concepts to transform their stale personal programs into dynamic, instantly progressing, strength/muscle building systems. As can be expected from Pavel, this book is very interesting, highly informative, and easy to enjoy.It takes only a few pages to convince a serious trainee that REAL body and strength development is far removed from the all too common low weight pumping schemes which are mindlessly set forth in today's gyms, schools, and clinics. Thank goodness that a volume is finally available that will rock the training world back to the sensibilities of its STRENGTH building origins!!Pavel carefully documents the reasons why heavy, basic, intense but brief sessions are the only way to go for dedicated athletes, absolutely strong people, and those who would aspire to outright studliness! Many of us old dogs of the 60s have been howling ever since about the virtues of hard, heavy training. Back then EVERYONE strived to become as strong as possible, and those who persisted and fought to achieve big weights had the rugged looks to verify it. Now BEYOND BODYBUILDING brings that magic back! As Bob Hoffman,the "Father of American Weightlifting", once stated, and Pavel's meticulous research confirms, " heavy lifting is the best form of bodybuilding!" John McKean, 11 time IAWA World Champion Pittsburgh PA

Rated 10 out of 10 In the Top 5 of Training Books of All Time I will be brief.As a trainer of 16 years and a martial artist of 24 years,I can say that I have read most of whats out there.Walk in any book store,go to the weightlifting section and realize that I have read %95 of what is on there shelves.This is a READABLE,APPLICABLE text that could change your physique forever.I first balked at the price but I recant.You can buy this book for what two visits with me would cost.Sure there are prettier books out there but is the data as good?I find that I have reread this text 5 times in the first week since I have owned it.If you really apply what is contained, sucess will not evade.I will not list all that is included;you can simply view the table of contents.Trust my experiance.I am no shill.I have spoken out on the forum when I disapproved of a product.I will stake my reputation as a trainer on the quality of the data this text presents! Safe ,smart training to all! tootiredforcardio/zachariah salazar colorado springs,co