YouSaid · the spoken record

Pavel Tsatsouline

lines on the record

118

first

2015-01-15

most recent

2015-01-15

sittings or episodes

1

sources

podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

1. “I doubt it very much. You do. I doubt it very much. I mean, deep squat, if you talk to somebody like Greg Cook, if you talk to somebody, Professor Stuart McGill, you will find that deeper wide squats could probably lead to some problems. Sumo deadlifted, it's extremely, extremely unlikely.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

2. “I want body weight, that was 220 or something. I wanted 220. That's good. And Ed has said some work close to 100 world records and he has competed in weight classes in so many different weight classes over the years. And he also had a remarkably injury-free career, just really remarkably.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

3. “But looking for strength advice that he would have been much better off staying home because I saw him weightlifting methodology of the eighties, the American powerlifting methodology of the eighties this still remained superior. And that's not something you can argue.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

4. “They're still sitting. These are old time historic records. And even the advancement of some assistance gear for the deadlift and advancement of the longer bars, whippier bars, and so on yet improved some pulls, but still many of these records still do stand. And the 80s is a fascinating era for strength. I wrote a blog a little while ago that I called it forward to the past. It was inspired by the upcoming thirtieth anniversary of the movie Back to the Future and the point I made in there, look, you know, if Marty McFly wanted to travel, there are plenty of reasons to travel to today's day.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

5. “The same thing you can look at the powerlifting methodology also going back to the 80s, the classic American powerlifting methodology, the classic cycling, as exemplified by lifters like Ed Cohn and Lamar Gant and systematized by Marty Gallagher. Again, people are saying, well, we have better training methods these days, and they're showing you different numbers in the squats and the bench press and so on, to which I said, well, in the squat and the bench press, it has become impossible to really compare apples and apples because of all these crazy shirts and suits that people are wearing. Exactly. You're still seeing, look at the record tables. The record tables, a number of the deadlift records are still.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

6. “Tim, I think Dan Jonah has said it really well. It works so well I got bored with it and I stopped doing it And before, shortly before their death, in the last decade, both Vasiri Alexiev, who is a great champion, and Akadzi Varabiov was a great champion and as sports scientists, they criticized these practices very, very heavily. Alexey Mitvezev, who also has done the same thing. They say, basically, you guys are barking up a wrong tree right here. So I just think that people are trying to get fancy. It's funny that what's happening in... Russia is probably reflecting that whole trend, Western trend that Nassim Talibut call Neomania. People love the new. People just absolutely loved the new. They're forgetting that what stuff that it worked much better. You could consider the results. The results were superior back then.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

7. “Yeah, yeah, it doesn't. It really focuses. It really doesn't matter. The only thing that you need to realize is this. On this particular training protocol, you go for this burn. This burn is needed. The important thing is that burn is over after 30, 60 seconds, and then you try to get rid of it as fast as possible. And for other types of training, if you're trying to train for strength, you want to try and avoid the burn altogether. The burn is your enemy.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

8. “I hate to say it, but yes, curls. Silayanov has been extremely successful with athletes from very diverse sports. He's worked with national team for judo, sambo, fulcanta karate, bicycle racing, soccer, and these guys have seen terrific, terrific results from this. So you guys may want to give it a try.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

9. “But if you listen very carefully to what I said, they should have no problem doing that. I can give you a couple of exercises, other exercises that you can do. So for the lower body, you can use the back squat or you can use the front squat. And for the upper body, you could use something like the diamond pushups for the triceps. And what you need to do is you need to adjust the difficulty based on adjust the elevation, elevate your hands if you want it easier, elevate your feet, if you want to make it harder. But again, the idea is to come to failure in 30 to 60 seconds. And for the push-up, you're going to be working in the mid-range. So you're never going to come to lockout. You're never going to come to the bottom. You're going to slowly keep working, keep working through that mid-range. If you want to do this for the upper body, it's probably the best idea would be some kind of a rowing machine. And again, you're going to be working through the mid-range or curls.”

   2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

10. “Okay, the typical guidelines you have to find it for yourself because that depends on your fiber composition. Typically, it's about 30 to 60% for your lower body and 10 to 40 percent for your upper body. So why is the difference? And the difference is Is determined by the fact that your upper body is more fest rich. So if you look at an average person, an average person is going to have about 70% fast rich fibers in the upper body and in lower body about 50-50. So you have to use a lighter weight relatively speaking for the upper body to stay in that time frame.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

11. “Yeah, and you realize these guys were not. These guys were not your typical American college subjects. You know, the guys were very fast thumbs, you know, Facebook people.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

12. “Active rest. By the way, active rest can also mean working different muscle groups. That's very fine as well. And just to tell you how effective this protocol is, he put a number of Athletes, experienced athletes from different sports who knew how to squat on a back squat protocol using these types of reps and sets and so on. And in eight weeks these guys increased more than, added more than 25% to their back squat”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

13. “Yeah, it means basically shut. The contraction prevents the blood flow. So it's a constant tension. What bodybuilders we call constant tension? And what you would do is you would do, let's say, squats, you go a little bit below parallel, you go a little bit above parallel, you're going slow, the time frame is 30 to 60 seconds, that's the duration. And you have to counter failure close to failure. Now, this is, again, this is what's really fascinating. After that, and this is what's so different from the traditional slow reach training, is you have to take that same five to ten minute active rest because he says if you don't, that mounting acidity is going to mess everything up. And on one day a week, typically you would do four to nine sets in this manner and then three to four days later you do a second day where you do one to three sets. So that's a protocol one more time. Super slow movement, no rest, 30 to 60 seconds in duration, one day a week for to nine sets, three to four days later one to three sets, five to ten minutes of rest in between.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

14. “And these sprinters improved their sprint for 100 meters on average from 10.9 seconds to 10.7 just from this slow fiber hypertrophy. And there is additional benefits of hypertrophy slow fibers, something we can discuss a little bit later if you choose to talk about endurance, is these slow fibers come pre-equipped with mitochondria, which means they have a lot of endurance. So for other types of athletes, that can be very beneficial. So Silyanov has this fascinating training protocol for training for hypertrophy of slow fibers. So here's how this goes. He says the biggest problem that you have is typically people just try to go and burn them out. But all that does, again, that just the gig comes to an end because of the mounting acidity. That's not the right stimulus right there. You want to make sure that you exhaust at creatine phosphate, get that free creatine.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

15. “In vitro, that may be true, that these fibers are contracting faster. But in vivo in real life in sport activities, you're not really going to go so fast, so that advantage is no longer valid. He has put experienced printers on a training protocol that hypertrophied their slow fibers.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

16. “And Sulianov has a very different point of view on this. First of all, if you look at back in the some studies done in the 60s, if you compare the strengths of your slow fibers and fast ones, they are just as strong for the same cross-section, which means that if you have a bundle of slow fibers that's as thick as your finger and you have a bundle of fast fibers that's as thick as your finger, they're equally strong. Just, you know, the slower bundle is going to have more smaller fibers, but it doesn't matter. Number one, number two, because their velocity of contraction for the fast fibers can be 20, 40 percent higher for the slow fibers, the presumption is well. I need to move fast. I can't afford that. But Selianov's work has found out that even in sprint, 50% of the output is provided by slow fibers. And he says.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

17. “Yeah, exactly. And they do have endurance, that's true, but they are also people think, well, they're thin, they're weak, they're small, and why should I do that? Why would any self-respecting power athlete demean himself training a card?”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

18. “So you just pretty much shake your arms and legs and you just walk around. That's pretty much what you do. So that is Selianov's theory, which also seems to make sense. Notice that in both cases where there's potassium calcanovs, you are going to push yourself much closer to failure, to REPNAX. So when you're training just for strength, you don't need to do that. You just do one-third to two-thirds of your maximum reps. When you're trying to train for hypertrophy, yes, you can do just simply more sub-maximal sets, but sometimes you just have to push yourself harder. Not to failure still, but harder. And Sulianov also has the most fascinating slow-twitch fiber protocol as well. I'd like to tell you readers about it. Because there are a lot of misconceptions about training the slow fibers. Well, if you think about slow fibers, well,”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

19. “You don't need a stationary bike, you just pretty much want to walk. There's a particular type of relaxation exercises, Tim. We call them fast and loose exercises. The old Russian athletes do. So pretty much what they are is if you may remember my kettle certification, I had people stand and kind of shake out their arms and legs.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

20. “So Selayana recommends five to ten minutes of rest between the sets, and that a rest has to be active. You pretty much have to move around, so you don't just sit, you just move, you wave your arms, you kind of shake your muscles, you shake your legs, you walk, and that's supposed to get rid of the clear out the hydrogen ions as quickly as possible. Because having them there briefly is good, having their foot too long, it's not good because they're literally destructive. It's a charged particle, that's what it is.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

21. “So then what happens is this hormones, which are pretty much messengers, they go into the cell, and as they go into the cell, they get the whole process of transcription translation, you know, protein synthesis going. Also, very interesting element of Silyanov's theory and Silyanov's methodology, and again something that sits well with me, having observed effective training is very long rest periods between sets.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

22. “So, what Helianov says, there are four prerequisites to muscle hypertrophy. One is obvious that's the presence of amino acids. The second is the presence of anabolic hormones, which obviously has to do with the capacity and endocrine system, but also your training as well, training stress does seem to do that. And third is the presence of free creatine as again the same thing, that free creatine is, a lot of free creatine is formed when the muscles pushed hard, but not before it gets acidic. And finally, the fourth one is the presence of hydrogen ions, not for too long. So again, hydrogen ions, it's again, it's something that you get out of muscle contraction, any muscle contraction. The service that they do for muscle hypertrophy, according to Siloyanov, is just like the free creatine, they make the membrane of a permeable to the hormones.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

23. “Here is once you deplete your crete and phosphate and you do have a lot of free creatin, which is pretty much a byproduct. What that does is makes a membrane of the cell permeable to the hormones, anabolic hormones.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

24. “That's right. Supposedly, this is what terrorism apart. Supposedly, that's what causes the micotrauma that makes the satellite cells do their thing. So that's one fairly credible explanation. I don't know if this is true or not, but training, in my experience that Pratasenka's approach to training where you're going to hit it pretty hard, the set would probably be about 20, 30 seconds in duration if you're trying to target your high threshold motor units. And then you're going to have to stop. And you have to rest a long time between the sets. So it does make a lot of sense. There is another theory that works fairly well with it. Pafiasa Victor Silianov, according to him, the role of creatin.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

25. “That's the primary stimulus for hypertrophy, according to him. And again, what could that possibly, how could that possibly do if the muscle contraction stops not as a result of mounting acidity and that's very, very important, but as a result of there's simply not not creating phosphate, supposedly the cross bridges no longer can really disengage properly. So supposedly”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

26. “But the fact is, we still do not know. And what makes a Soviet weightlifting methodology of the 80s so spectacular is that it was a purely empirical methodology. They tried to explain what happens in the cellular level, but they didn't try too hard. It was pretty much a trial and error. They would analyze the training logs of successful lifters and successful competitions. They analyzed this data. They made recommendations, and this kind of chicken and egg, where does it start? Scientists watching what the best lifters do, what the best lifters, the best scientists telling the best lifters what to do. It was kind of both, and they kept narrowing down, narrowing down, narrowing it down, and this is how it works. We still don't know exactly what happens there.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

27. “Also, nobody knows. Yeah, there are a couple tricks, but I'll mention them in a second. Nobody does know exactly what happens on the cellular level when you try to stimulate muscle hypertrophy. Anybody who tells you that they know they, you know, it's just speculation at best. There are a number of theories. Some of the theories are more credible than others.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

28. “If you're after maximum hypertrophy, it's volume. So they figured out in the Soviet Union that there is a direct correlation between volume and hypertrophy. So you just pretty much have to do more sets. You're going to have to do more sets in the like 60 to 70 percent of your max range and a whole bunch of sets of five and six, just many of them. And your rest periods might be compressed a little more. But that's it. If you do that, do this a couple times a week. Many sets of five or six don't even worry about how many. Just keep going. Don't kill yourself, enjoy yourself. Eat more. You're going to get bigger. It's unavoidable. It's just as simple as that.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

29. “which asserted the repetition as they're possible, and do more sets instead, you are going to make much greater progress, you're going to do it much safer, and folks, you're going to enjoy your training.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

30. “So if you look at the lifts performed by Soviet lifter Judy Vardagnan in nineteen eighty at the Moscow Olympics, this lifts have never been exceeded, these lifts have never been approached. So this particular methodology does work extremely well. It's still the best methodology period. Later on, the Soviet powerlifting team adapted this methodology for powerlifting with tremendous success, the Dominate. And the same particular methodology has been adopted to body weight training, kettlebell presses, and so on and so forth. So it's the same thing that can apply for everybody because this is principle-based training. So the major misconception is that you have to go to failure. So that if you just overcome that and if you make it a habit to do one third to”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

31. “Derived from these sports because these are specially strength sports. So they just have to be adapted to your needs. Second of all, this particular Soviet methodology is still superior to this day. This is very interesting, but you keep hearing about all these new world records set in the sport of weightlifting. Well, if you compare the world records of today to the world records of the eighties, you will see than in most cases the records today are inferior to records in the eighties. How can that be? They accuse people of doing drugs and they changed weight classes twice since the 80s. Of course, it's so wonderful. I'm so happy that today nobody does drugs anymore. It's just terrific.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

32. “While the number one Tim, I guess, is the idea that you have to go to failure. Every time you train. And I can tell you one thing that the Soviet weightlifters, I have done a very thorough analysis of the Soviet weightlifting methodology from through the 60s through the 80s, the glory days, and I found that they typically did one third to two third of maximal repetitions per set. So what does it mean? If let's say that you're using a weight that's your 10 rep max, 10 is all you could do if you push yourself very hard. They would do three to six consistently. Now you probably ask yourself, okay, I'm not a weightlifter, and what does this Soviet stuff from the 80s have to do with today? Well, two things. First of all, even though a person who is not a lifting athlete is not going to train exactly as a weightlifter or powerlifter, nevertheless, the methodology has to be”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

33. “Elite endurance athletes, some were bicyclists, some were runners on a pure strength regimen. Thus four sets of four reps of heavy squats. It's about as pure strength as it gets. And in the end of this study, not surprisingly, all these guys were stronger, they could jump higher and so on, but they were not impressed with that. That didn't matter to them. What did impress them is they ran faster. There are times, their race times went down, because strength just makes enables everything else. If you're trying to, let's say, lose weight, being stronger is going to help you do that because you're going to have a bigger furnace, you're going to train yourself much harder on the exercises that are fat loss exercises. So it really doesn't matter what it is that you're trying to achieve. Strength is the number one attribute.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

34. “Function movement screen is going to find out how mobile you are and also how symmetrical you are. So as long as that is delved in, that is in place, you have to get strong. And strength is the mother quality of all physical qualities. And that's not a statement by me. That's a statement by Peso Matiev, the father of privatization, one of the greatest sports scientists ever. And greater strength increases your performance in absolutely everything. So you can see, of course, okay, of course, yeah, being stronger is going to help you in, let's say, punching somebody hard or lifting something, but how is that going to help me if I am, let's say, a triathlete? How is that going to help me if I'm a marathon runner? It is going to help you in several different ways. One is the perceived level of exertion is going to go down. Several years ago, Norwegians did a very interesting study where they put”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

35. “Tim, as long as the person has the required mobility and symmetry, the priority is always in health. The priority is always strength. Strength has to be first. So the first step that you do is you assess your mobility, you find specialists who can do that. FMS would be a recommendation of mine, Grey Cook's FMS.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

36. “Let's see how much I can punish myself and drain myself. So the goal is not to get stronger. The goal is just to get worn out. And there are simpler ways of doing that. Run up the mountain. Okay. So, no, the idea here is practice. Strength is a skill. As such, it must be practice. And if you approach it in this matter, not only are you going to get stronger so much faster, but you're going to truly enjoy your training process. Training should be something that should be enjoyed.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

37. “I hate the word workout. The word workout does not exist in the Russian language. We talk about a training session or we talk about a lesson. We never talk about a workout. Just think of what does the word working out? What is the difference? What do you envision?”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

38. “Pretty much, you're going to have a high level of neural adaptations, and you also are going to build some muscle as well. So you're going to build a high threshold motor units as well, but it's not a bodybuilding protocol. You'll build some muscle, but that's not really the end goal itself. So you were trying to also, you're trying to avoid the fatigue, you're trying to avoid the burn. Because whenever you start experiencing the burn, that's from something called the hydrogen ions. That leads to a whole lot of problems for you. So one of the problems is it interferes with the command that your brain sends to the muscle to contract. And another problem that it creates, these hydrogen ions literally are destructive. So if you leave them around the muscle for too long, they really start destroying your muscle. So just keep those reps under and five, three to five. Don't worry about getting bulky. You're not going to get bulky. It's not going to happen.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

39. “Ago on the Soviet Union, and they used this type of methodology. They called it artificial controlling environment, where the partner allows you to do a perfect repetition, but in a way that doesn't really kill you. It doesn't make you struggle. They found that the speed with which they progress was absolutely remarkable. So practicing your hollow rock, don't forget your grip, and then start three times a week with the help of your training partner, do let's say three to five sets of three to five reps of assistant pulling.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

40. “It's called the Hollow Rock. I explained it in my book Hard Style Abs, but I'm sure you can find it anywhere else. And so you practice this hollow rock and this hollow rock is going to not only strengthen your abs, but it's also going to teach you how to acquire that position. And then after that, you can start working with assisted reps. And that's a very big difference. We're not talking about negatives. We're not talking about four steps. We're talking about assistance reps, assisted reps. So what's the difference? The difference is an assisted rep feels like a moderately challenging rep that you do on your own. So your training partner or your trainer is going to push you in your mid back and enable you to do that with some degree of difficulty, but definitely not make you struggle. And when they've done a study on young gymnasts here,”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

41. “Two and four people who offer people who have a hard time just to get started in pull ups. And again, that's true for some ladies, many ladies. That's true for a number of gentlemen as well. A lot of the problem is they're unable to contract their abdominal strongly enough. They're unable to even assume the strong posture. Remember I told you earlier that reverse engineer with the strong people do naturally. So if you watch a gymnast perform any kind of maneuvers on the rings, let's say, you will see something called the hollow position. So what's the hollow position? The hollow position is the body is like your tail is tucked in and your body kind of forms a, it's like a dish. Your body looks like a dish pretty much. So if you want to learn to do pull-ups, first you need to master the hollow position. It's very easy for you to type in your search engine, the hollow position, find the picture, see what it looks like, and just practice this hollow position, this hollow rock.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

42. “I would recommend start by learning to get tight through their abs. That's very important. There was an article a couple of years ago saying that women cannot do pull-ups, which is, of course, absolute nonsense. In strong first organization, we have some ladies who can do, you know, we have a lady in Boston, Amanda Perry, who can do strict deadhang 14 pull-ups neck to the bar. So the way we do pull-ups is no kipping, no swinging, pause on the bottom, and you have to touch your neck to the bar. So she can do 14, for example. Let's put it this way. She's a much better man than most men. And just to wait.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

43. “Beer kegs through the second floor. But on the other hand, it's not necessarily going to help you hammering a nail all day, if that makes any sense. Because hammer is light. Beer kegs are heavy. So when you're doing a 25 repetition effort, the weight is significant. It's still a significant percentage of your one rep max. So that can be bumped up purely just by getting stronger. So that would be my recommendation. people who have a hard time doing pull-ups to start with”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

44. “Then, yes, that's one thing. Because if you go beyond that, and in Russia, they even have specialized competitions where they do strict pull-ups for some crazy insane reps, then training becomes so weird and so state-of-the-art, then you better not even bother. But most people don't need to do that. So if you want to be able to do 20 or 25 pull-ups, you can achieve that level purely by training your strength, which means that you never even have to do more than five reps in training. And just whenever you go out and test, then you're going to get those reps. Here's something here's a note about strength endurance. The more resistance that you're overcoming in your endurance effort, the more strength helps. So what does that mean? It means that if you're strong, that is, let's say you have a good deadlift. That's going to help you carry.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

45. “The plank, let's do just three sets of 10 seconds Three sets of 10 seconds three times a week and try to contract everything below your neck.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

46. “It can be something else. That's not important. As long as it's a good exercise that has been recognized, that it does work. And three times a week, do three to five sets of three to five reps. Okay, folks, just remember this. Three to five sets of three to five reps, focus and contraction. Don't focus on fatigue. Don't focus on the reps. And I promise if you do these two things for several months, you work your grip in this matter. You work your abs in this matter. Everything that you do today is going to be stronger. I don't care what it is. It's a bigger deadlift. It's a tennis serve. It makes no difference. You're going to be stronger.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

47. “Everything but your neck and face, everything below your neck, you're going to contract. It's not for folks with high blood pressure, heart condition, and that's true for pretty much any type of training, but for everybody else is an extremely powerful tool. So you get down on a plank, you make fists, okay? You contract your abs, you contract your glutes, you contract your entire body, you pretend that somebody's walking in a walk by and kick you in the ribs, which again somebody might at least at my course. Andy Bolton and other top powerlifters to whom I've taught this technique, they swear by this because this is the abdominal training for strength. This is not just some nonsense that you do cranking out the reps. So to sum up your abdominal training, find whatever abdominal exercises that you like. It can be the plank, it can be some kind of a sit-up, it can be something from your book for our body. It can be something from my book Stalin.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

48. “Other muscles, wrong muscles start kicking in, the back starts arching, the butt start shooting up, and what you're doing is what Greg Cook calls putting fitness on top of dysfunction. And what we do instead is if we do a plank, we call the heart stop plank, we would do a plank for no longer than 10 seconds. And when you do the plank, you try to contract everything, absolutely everything. When I showed that...”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

49. “The following rules you have to keep the repetitions to five and under, no more than five reps, anything more than five reps is bodybuilding. And you need to make a focus on tension, make a focus on contraction as opposed to on reps and fatigue. Just to give you an example of the plank, the plank is a kind of a fashionable exercise in the core training circles. And by the way, we don't use the word core. Let's throw first. Why don't we use the word core? Well, because people who use the word chord, they do things we don't like, we don't like it all. So we just say midsection. And so the plank. So traditionally they would put you in the plank and you're supposed to stay in this plank for a couple of minutes. And what's happening is you see this poor person who cannot have even assumed the proper posture to start with. And then as fatigue sets in,”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT

50. “Yet science and experience shows that this makes you strong. This makes you strong fast. This makes you strong in a safe manner. And you can apply this particular methodology. Again, I quote Grist to groove to any strength exercise or any strength endurance exercise. Just to give you an example of its effectiveness, my father-in-law, former Marine, at the age of 64, started following this routine. He was able to do about 10 pull-ups at that point. In several months, he was up to twenty when he tested. And he could not do that many as a young jarhead. So you young bucks out there, you can definitely get this done. So this is how you guys are going to train your grip with these grippers. With you throughout the day, you're not going to get sweaty. Just whenever you feel like it, just take it out and squeeze. As for training your abdomen, there are many different methods of training the abdomen, but you have to abide by.”

    2015-01-15 · The Tim Ferriss Show · Ep 55: The Science of Strength and Simplicity with Pavel Tsatsouline · IDENTIFIED FROM THE TRANSCRIPT