Review: “
Beyond Bodybuilding:
Muscle and Strength Training Secrets for The Renaissance Man” by
Pavel
“Do we have a man here?"
"I have the privilege of acquaintance with men like Clarence Bass, Dave Draper, Larry Scott, and Dennis Weis. Bodybuilders of the golden age. I have great respect for these men. Not for their physiques because, to be blunt, I have no interest in that sort of thing. I respect them for everything today’s bodybuilders are not.
"The old-timers are men’s men. They kept their pursuit of bodybuilding in perspective, unlike the modern generation of catty beauty queens. They despised muscles that were for show only. The golden age knew true renaissance men like Tommy Kono and Bill March who went to the top in both strength and physique competition. With the exception of Ronnie Coleman and Dorian Yates, I am hard pressed to name today’s bodybuilders who are as strong as they look.”
-- Pavel, Introduction to “Beyond Bodybuilding”
“
Beyond Bodybuilding” is Pavel Tsatsouline’s latest book. Pavel (he’s generally just known by his first name these days) is a former physical training instructor for Spetsnaz, the Soviet special forces. He has a number of books and videos relating to martial arts, strength & flexibility training, in addition to conducting seminars and classes for strength conditioning, military, SWAT, & combat tactical training.
One of his current claims to fame is reintroducing the kettlebell to the present-day fitness scene and the resurgence it’s received in the last few years. He’s not a bodybuilder in the sense that we relate to bodybuilders today, but more of what I would call a strength builder, in the old style of the pre-steroid era of fitness buffs, using and expounding on many of the old lifting styles of days gone by. Think of it as if Cajinjohn and Wicked Willie married and hand-raised their son together full time – only in Russia - and he's come to tell us what & how to do it. ;)
The majority of the articles in this book are a collection of past writings that appeared in
Muscle Media magazine collected in this one large volume. Initially this book was published in late 2004 selling at a price of $99.95. I was tempted to buy it then because Pavel has always usually made sense at some gut level, but I felt the price was just too much. It was reprinted in early 2005, and the price dropped to $49.95. When I received it, and read it, I realized it was under priced even at the original $99.95!
There is literally a gem of insight on every page of this book -- at least one thing, and usually much more, on each page that will make you rethink or question some process of your training. There is
soooo much in this book, there is no way a simple review of this type can do it justice - - see the detailed
Table Of Contents at the end of this message for an idea what is in this book. Much of the book is dedicated to core exercises (using barbells & dumbbells) such as the deadlift, squat, rows, pull-ups, and variations, but there is a section dedicated to each body part. I found the Lat section especially useful and educational.
As with many of Pavel’s writings, some areas delve off into the unexpected oddity here and there, and he can’t leave out kettlebell routines, but overall this is a book worth owning by anyone in the lifting game – bodybuilder and powerlifter alike. This is not a beginner's book, but more targeted to the intermediate and advanced trainer.
Is Pavel right about everything? No -- and no one ever is -- but he does make you think, you adjust accordingly.
Example of Pavel’s description of the Hise Shrug:
“This cool shrug, invented by Joseph C. Hise of twenty-rep squat fame, is popular with modern day powerlifters who want their squats to feel ridiculously light. It will do the same for you while adding slabs of beef to your traps and neck.
“Unrack a barbell as you would for a squat, walk out, bend forward slightly to protect your back from hyperextension, and start shrugging. Inhale as you lift, exhale through pursed lips as you lower your shoulder girdle. Keep your waist tight and make sure not to let all the air out.
“Do not carry the bar too high or too low on your back. Position your hands in a way that does not put undue stress on your wrists, elbows, or shoulders.
“Joseph Hise shrugged with a cambered bar that made the exercise easier on his joints. You can get one from IronMind.com; it is called the Buffalo Bar. If you do not have one you will be smart to dust off the bent old bar in the corner that no one in the gym wants to touch. And while I would never endorse squatting with a towel across your back you will definitely need some padding for the Hise shrug.
“Go get ‘em tiger! The traps to make an Olympic weightlifter take notice.
“Recommended sets & reps: 2 x 20-25.” Numerous photos included showing the exercise.
“
Beyond Bodybuilding” is 327 pages, 8.5 x 11, softbound, published by Dragon Door Publications, 2005, ISBN 0-938045-66-0, $49.95 list. B&W photos throughout, illustrations, charts, question & answer sections, a full complete index.
Pros
=======
Probably one of the top 5 best books relating to strength and bodybuilding training I’ve ever read. I find something new each time I flip through the pages, even after having the book for over 5 months now.
Buy, borrow, or steal -- then read -- this book!
Cons
=======
A small amount of Russian history, theories, personalities, and references, that I found no interest, or identity, in – but I guess you can’t fault Pavel for that entirely.
Advertised as a spiral bound book, but I received it as a regular softbound. It would have been nice to have been spiral bound, and been able to lay flat or flip over.
Links
=======
Dragondoor ordering:
http://www.dragondoor.com/b31.html
Book index listing:
http://www.dragondoor.com/b31_index.html
Trance
Table of Contents
Section One - Power Training
Mind Over Muscle: the 5x5x5 Program
The '3 to 5' Method: Strength Training for Special Weapons and Tactics Teams
Make a Quantum Strength Leap with 'Progressive Movement Training'
Hardgainer? - I'll Fix It.: A DeLorme Method Inspired Six Week Hypertrophy Cycle
'Fatigue Cycling': Another Secret of the Russian Bodybuilding Underground
The Russian Squat Assault
The Presence of Power and Three Super Squat Techniques to Develop It
Bench Press Training, the Russian National Powerlifting Team Style
'Holistic bodybuilding'? - No, power bodybuilding!
'Workout' or 'practice'?
Be strong, stay fresh
What does it mean, "training the nervous system'?
Is traditional power cycling obsolete?
A straightforward power cycle
A last minute peaking cycle
Power up with singles
Build might and muscle with the classic 'countdown to power'
Russian sets and reps for power
What do the Russians think of pyramids?
A PTP/ladder hybrid to jump start your bench
Moscow bench press champion's program
Wave the weights for power
'Interval circuit training' for power on a tight time budget
A simple power cycle
'The RKC Ladder': a shock program for shoulder strength and mass
Slow gear for strength
To pause or not to pause the deadlifts, that is the question
Light weights, hard deadlifts
Jurassic training revisited: building tendon and ligament strength
What are the 'high-tension techniques'?
High-tension techniques - not just for the gym
'Lifting the weight', 'feeling the muscle', or…?
Know your max without testing it?
Use your head for max power, muscle, and safety
'Active negatives' for power, muscle, and safety
Heavyweight advantage for the lean
Boost your bench… with shrugs!
Dumbell bench power
Squat big with bad knees?
'Dead squats' for power
Protect your back with a' virtual belt'
"Iron fundamentalism"?
Old-Timer training Q & A
Drills that drool, drills that rule
Free weights for beginners?
A no compromise home gym on a budget
Can single joint exercises build strength?
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
