"... how to develop instant strength by harnessing the power of your "neuro-muscular software." Here are the highlights:
• To demonstrate how to tap into your "muscle software," Pavel demonstrated an interesting test. You'll need a partner for this one. First, squeeze your partner's hand has hard as you can. Now, do it again, but this time clench your opposite hand hard at the same time you're squeezing your partner's hand. Your gripping power will be greatly increased if you clench your opposite fist. Try it.
• There's a difference between working out and practice. In the past, "working out" had a negative connotation. If a man trained too hard and fried his muscles and nervous system, he was said to have "worked himself out." Pavel says you should approach training as practice.
• Practice must be specific, perfect and frequent. Stop practice when it becomes less than perfect. Multiple sessions of perfect reps is better than one long session of sloppy reps and training to failure.
• To illustrate, Pavel told the story of a 132 pound client of his who could only bench 140 pounds. The client took the perfect practice stuff to heart and placed a bench press in his kitchen. Every time he walked by he did one perfect set, multiple times per day. Now he can bench 295 at the same bodyweight. The same guy can squat over 600 at 132 pounds.
You know, that's a great story, but the bodybuilder in me says, "He still weighs a measly 132?!" Of course, some athletes don't want to outgrow their weight class so this is cool for them.
The Evil Russian Vs. The Evil Canadian (T-Nation contrib David Barr)
• Strength does not equal toughness.
• The study of fiber types is an "irrelevant science."
• Train as heavy as possible, as often as possible.
• Don't train to failure. Performing triples with your five rep max is better than going to failure.
• HIT (High Intensity Training) is for drama class. All that "train to failure plus two more" is just histrionics. (Gee, think we can set up and Pavel vs. Darden celebrity boxing event? It might be interesting!)
• If you're trying to do more push-ups, don't do 20 reps to failure. Instead do sets of 10 spread throughout the day. Grease the groove. It will feel easy and your max push-ups will increase rapidly.
• Many say that neural adaptations are over in six weeks, then you must build muscle to further increase strength. This is a myth according to Pavel. People are capable of increasing strength for years without growing out of their weight class. (Again, the bodybuilder part of me cringed, but I understand his point.)
• Strength must be seamless. You can't deadlift in stages. Aim to keep all muscles under tension.
• Use an "active negative." When squatting, get tight and "pull" yourself down."
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