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Eventually you are supposed to advance to 5 x 5. Faleev’s 80/20 Routineįor beginners, Faleev offers a straightforward progressive overload workout with 5 sets of 8 reps. Tim: Oleksandr Kutcher pulls a light 694 lbs. These guys look more like gymnasts than refrigerators. Take Texan John Inzer who held the world record in the deadlift for years, 780 pounds at 165 pounds of bodyweight or Ukrainian Oleksandr Kutcher, who recently beat that record with 793 pounds. They are as hard as a rock, and many are ripped - without curls and cable crossovers. Look at photos of powerlifters in lighter weight classes. To say that all PLers look like that is akin to stating that all runners are thin and wiry. The sport of powerlifting (PL) has an unfair image of refrigerator-sized men whose faces turn red from blood pressure when they bend over to tie their shoes - or rather try to bend over and get stopped by an enormous “uni-ab”. I can read your mind: “But I am not a powerlifter, and I don’t want to look like one!” Applied to muscle and strength, it means, if most gains will come from the three powerlifts, why waste your time and energy on curls and close-grip benches?īefore I will move on to the nuts and bolts of the training regimen I will address your objections. The essence of the law is that 80% of all results come from 20% of the efforts. Among Tim Ferriss’ tools for getting the most out of life is Pareto’s law. The system the Russian had developed for his strength and size breakthrough could have come out of The 4-Hour Workweek.
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In just six months, he reached the coveted Master of Sports level in powerlifting.įaleev has summed up his approach as “Nothing extra!” In one sentence, it is about doing only four things: the squat, the bench, the deadlift, and competing regularly. He poured over years of his training logs looking for what worked and came back to the barbell with a vengeance. One is Alexander Faleev’s system that has gained many followers among Russian muscle heads in the last four years.Ĭomrade Faleev dabbled with powerlifting for seven or eight years, then took a few years off. It is no surprise that Russia has borne a number of Ferriss-type strength and muscle building programs, mercilessly eliminating the non-essentials and delivering extraordinary gains. Few people choose to (or are able to) measure the results of their actions and thus measure their contribution in time.” “This is hard to accept, because our culture tends to reward personal sacrifice instead of personal productivity. “Doing less meaningless work, so that you can focus on things of greater personal importance, is NOT laziness,” states the author. The 4-Hour Workweek is not a dubious get-rich-quick scheme but a guide to ultimate productivity through ruthless elimination of non-essentials. I have read a book that has made an impression: The 4-Hour Workweek by Timothy Ferriss. in 4 Weeks”), the pre-failure approach detailed here is excellent for maximal strength development, and the repetitions can be further reduced for relative strength (per-lb. Though I often suggest training to failure for maximal size gains (see “Geek to Freak: How I Gained 34 lbs. Pavel contacted me to publish the piece here, and I am pleased to offer it to you as an exclusive. He wrote the below article, outlining the simple routine of Russian Master of Sports, Alexander Faleev, for Built magazine, which folded before publication. Pavel Tsatsouline, former Soviet Special Forces physical training instructor, has made a name for himself in the world of strength. Mullet power: John Inzer deadlifts 780 lbs.