Pavel: 80/20 Powerlifting and How to Add 110+ Pounds to Your Lifts

That routine looks tough, but the results will speak for themselves. I just started lifting and even though it says I will add 110 pounds to my lift, I see a lot more happening.

From Jerome: "Pavel what do you think about those MMA weight training ? they are really really intense ? or what about the 300 work out as well extremely intense do you think it’s a waste of time ?" Jerome, I suggest that you research the method of a highly successful strength coach to a few top UFC fighters Steve Baccari. His methods are very 4HWW.

Pavel, I've read a couple of your books. I'll just humbly join to all the praises for the wealth of useful information that comes from them. Due to the time constraints I can manage to go to the gym three times a week. So I fit perfectly into described three day routine. Do you think that days of can be filled with your "naked warrior" exercises, or it would be better to just rest, conserve strength and recuperate for the big days in the gym?

T1000, thank you for your kind words! Just rest and eat; The Naked Warrior will wait.

Pavel, I know this goes back a ways, but after reading a lot of the responses to other commenters on the blog, is there anyway you could break down what info source is recommended for particular types of sport, i.e. which program of yours you'd recommend for martial arts, swimming, running, etc. I think that might be helpful to some of the other readers.

Pavel, first of all thank you so much for your contributions. After reading your responses to earlier comments about the proper training for someone who participates in another sport (I've started to do Brazilian Jiu Jitsu 3 times per week for 1-1.5 hours), I bought your PTTP book. My Jiu Jitsu gym has a strength training area with barbells, benches and racks, so I no longer need my regular gym membership. The only thing I'm questioning is whether or not it would be detrimental to perform the PTTP routine right before my Jiu Jitsu class (it would be much more practical to do this rather than drive to the gym twice a day.) Do you see any problems with this assuming that I get perhaps 15-30 minutes of rest between the strength training and the Jiu Jitsu and that I have a protein/blueberry etc type shake? Also, do you think 3, 4 or 5 times a week of PTTP strength training would be ideal considering exertion needed for the martial arts practice. Last question: is it possible to do Deadlifts and Bench Presses instead of Side Presses? Thanks again, Justin

Cameron, the two programs I can recommend to any athlete are "Enter the Kettlebell!" (http://enterthekettlebell.com/b33.html) and "Super Joints" (http://www.dragondoor.com/b16.html). The rest may or may not fit your needs. Please let me know what they are.

Hi Pavel Have been deadlifting now for 5 months. My variation is as follows: I lift the weight, hold it for 8 seconds and then drop it, so each deadlift cycle is 10 seconds (up/hold/drop = 1/8/1 secs) with a 10 second rest between reps. Each session progresses from 5×3, 5×4, 5×5, 5×6 etc, with a minute rest between sets. Each week the weight is increased. Any thoughts on this type of training? Cheers

Justin, go ahead and do the PTP program before your BJJ, you will experience a tonic effect. 3/week, deadlifts and bench presses.

Albers, what is the purpose of holding the bar at the lockout for 8sec?

Hi Pavel. Many thanks for spending so much time answering the myriad questions posed here. Your insight has been extremely valuable. I got your Power to the People and Beyond Bodybuilding books and have a few things I’d like to run by you. I’m pretty tall – 6’5’’ – with long arms and legs relative to my torso. Sleeve and inseam both 36’’. I’ve never had much luck with bench pressing or military pressing, but weighted dips to a 90° elbow angle seem to work pretty well for me. My questions are: 1. Would the PTTP program be effective with the dips as the pressing movement? 2. Do dips tend to build drooping pecs as decline bench presses do per BB? 3. When I need to back off to 80% to cycle intensity with dips, and doing so calls for less than body weight, is it okay to use the assisted dip machine? Right now I can do 5 dips with 15lb and weigh 200lb, so hopefully I wouldn’t need to use the machine past the first few cycles. Thanks in advance for your input. It is truly a privilege to be able to pick your brain like this!

Thanks for the feedback Pavel. I noticed that you responded to another comment by saying that when doing PTP, adding an extra set of 5 reps could be beneficial if progress started slowing down at some point. I'm going to continue doing the basic PTP 2×5 + BJJ for now, but I was wondering if moving up to 3×5 perhaps 2-3 months from now (after a few cycles) might allow me to add some more size without over training. If one was to move up to 3×5, would one do the last 2 sets at 90% weight of the first set or could one do all 3 sets at the same weight? Final question, would adding squats at some point be beneficial? I know the you've said that the 5×5 squat/bench/dl program would be too much to combine with martial arts. Thanks again, Justin

Hi Pavel, Firstly thank you sincerely for your books and sharing your training knowledge, (and Tim Ferriss). I have most of your books, and love them all. If I may ask your advice please on the following – (excuse the length/background detail, I hope it is of use to others). I basically follow your "3-5" method outlined in Beyond BB – trying to cycle with a deload 60-80% every 4 weeks, but do a 5,5,5,4,3 the third week, and the 4th week 5,5,5,3,1. That's because I train with a Strongman who suggested I try Wendlers 531 program which I did for two months – didn't like it. The gains were superficial. However I found it hard to crack some 1Rep Max's with the 5*5. I also try a two week program – Mon Tue Thurs Fri, with the following : DL with 3 sets Shrugs, 3 sets Weighted Pullups, 2 Sets BB and DB Rows, b) Squats, Walkouts (a two inch squat just off the pins, walking out the lighter weights) 5 sets BB Clean and Press, 3 sets Weighted Dips. c) Bench 5 sets, Incline Bench 5 sets, either the same Rows or 4 sets of Cl&Press, to give the second Row or Press for the week d). Repeat Monday. Second week start with the opposite of prev. Monday – so squat if it was a DL. My squats are pathetic – chronic tight HipFlexors I think so I can only go partial depth – so I force full depth doing a box-squat sort of squat off pins – compensate doing the walkouts. Anyway – three weeks ago I was doing Deadly's, week 3, and feeling suprisingly good. Did for first time a last set of 5*5 4 reps at 95%1RPM, then my strongman friend said go for 4 plates. I was feeling ok – so went for it – got it half way and couldn't lock it out (it was 45lbs above my last lift). He said I was basically using my lower-back, poor form (which I have since realised is like my squatting problems). I was wasted after that effort and learnt the lesson that training is more "on-the-nerve" than perfect nutrition. But from then on my DL's have gone backward quickly. Today I could only manage 4 sets at 80%. My strongman friend says that Powerlifters say you should make sure you get 99% of a 1RPM attempt (not sure if that is psychological or physiological). I don't know if I am overtraining – as the "odd thing" is my 1 or 2RPM for everything else peaked this week (sort of as I expected if I continued my cycle from that DL attempt). I am like you in that I just want to be strong (not big) and have the DL as the core lift of my workout – yet it has just gone pearshaped. I value your thoughts/advice/suggestion/comments! Thanks – Matt.

Pavel or Tim, I want to maximize the number of pull-ups I can do. Since this is more about maximizing power and not only strength, what modifications would you suggest to your plan? Thank you!

These are exactly the lifts needed to gain muscle. There are so many people using those useless exercises trying to gain size and getting nowhere with them. If they only knew.

Pavel I was wondering if you could answer a couple of training questions for me. First since i do not have access to a squat rack and I was wondering what you thought about doing the following three times a week. Dead-lift 3 to five reps Press 3 to 5 reps Snatch 3 to 10 singles Clean and Jerk 3 to 10 singles Anyways I wondered if incorporating my three favorite lifts (DL, C&J, and Press) into a program could give me similar progress to the program you describe in the article or if I would be better off doing something like the 5×5 with BP DL. Also I noticed from reading some of your comments that you mentioned that press responds less well to low volume than bench and wondered if doing something like splitting it off the above workout and doing something like hitting 3 sets in the morning and 3 in the evening 3 times a week would be sufficient. In case it is helpful at all here are my best lifts (my body-weight was between 190-210lbs) : 280lbs C&J 205lbs strict press 100kg press with layback 550lbs dead-lift Bench press 250lbs

Just to add to my earlier (3posts above) question and "answer" it myself – I am finally back to DL maxes. Took a forced 60% week and dropping back on the intensity to one heavy DL per week. While not recommended – I did learn a little about not resting, intensity cycling, and fatigue. I notice at times I feel keen but fade after 3reps – muscles tired, other times I feel a bit off but grind out 5reps ok – nerves drained. Interesting – when I was weak/tired, my grip was a sign ie. it was weak, and when I feel strong my grip is strongest. As well – it is interesting to me that all exercises reach their strongest at virtually the same time ie. same week. Says something about strength and the 80:20 principle. I would recommend the Geek-to-Freak principles after this little detour in my training. Still – if anyone knows why and how to fix hipflexor strength imbalance (right tight, left weaker) I am keen to learn?! Thanks.

Pavel, I am several weeks into your recommended program and am very thankful for all of your help answering many of the questions posed here, here are three more: Do you think adding a light deadlift day would slow down progress in all three lifts, or would it just slow down progress in squats and bench press a little, and speed up progress in the deadlift a little? (I ask because my deadlift form is the weakest of the three, and adding a light day would be a good time to work on it.) Is it okay to work in an exercise like power rack finger curls on Thursday and Friday (light days) to up my weakest link – grip strength? (recommended in your Beyond Bodybuilding) If so, is it okay to superset them with the 80% 5×4? And what besides knuckle-pushups would you recommend for strengthening wrist stability and straightness for the bench press (my other weakest link)? Thanks again for this article and all of your published works, you have given me a completely new perspective on strength training.

I have found 'Never train to failure" is so key in building strength.

Excellent post! I just turned 50 and have been "recovering" from some nagging Crossfit related injuries (I did 2 years of Crossfit and although in many ways I got very fit, my strength did not really improve too much). I just saw this posting shortly after reading a great article in Men's Journal Nov 2010 (The one true path to fitness); the article was talking about strength training using basic powerlifting exercises, etc. but it also mentioned a few "rehab" exercises for people. I have been incorporating these "preventative" exercises in the morning for the last 4 weeks while starting Faleev's program, with a couple of tweaks: M-heavy bench 5 x 5, light squats 5 x 5 – finish with handstand holds and "pistol" practice W-deadlift 5 x 5 (I use a trap bar as it's easier on my back). pullups 5 x 5 Shoulder press 5 x 5 F-light bench 5 x 5, heavy squats 5 x 5. weighted dips 5 x 5 Since I'm happy with my appearance and weight I'm only looking to increase my strength and this program made alot of sense for me. After 4 weeks I've gone up 30lbs in squats and DL and 20 lbs bench. At a bw of 178 I benched 185 x 5 x 5, trap bar DL 270 x 5 x 5 and squatted 210 x 5 x 5. On the light days for bench and squats I use 80% of the weight of the heavy days; the only difference is I do a 4 second "lowering" on the eccentric portion of the lift. Not big numbers but the strongest I've been in the last 2 years. I've backed off cardio alot (I do aprox 10 min/workout of run or rower and something on weekends – example 10 x 100m at track) and feel like I haven't really lost any stamina. The rehab exercises I think helped with several nagging injuries in my shoulder, low back, neck and knees. My all time best bench was 275 x 1 and DL of 385 x 1 when I was 20 and I think I may have a shot at this in the next 12-18 months if I don't reinjure myself…I'm pretty stoked! I've been following Pavel for a little while and really want to incorporate more KB workouts, but I find that my neck and trap area gets really sore/stiff after a tough KB workout (I have a history of neck issues)…any recommendations for exercises/stretches that may help for the neck/trap area? Great posting…keep up the great work Tim and pavel!

Hello Pavel, first of all it is an honor to have a coach of your caliber answering personal question, I've heard much about you and I've recently started applying the principles outlined in your books. I have a few questions: I have started following the PTTP program with the additional 1 set of BP and weighted pull up. I definitely did not feel that it is enough, so I've added the naked warrior (1 arn pushups, pistols, & added 1 arm chinups) and other daily exercises for abs (janda sit ups, ), neck bridges and arm wrestling pulls. I also shadow box twice a week and do zaryadka. As many, I have an irrational fear of stopping any of these, with the thought that I might lose power in these specific skills. I understand that I am trying to walk two dogs with one leash. First question, how much can I really push the envelope considering that PTTP and strength growth is a top priority? I want to eliminate all the exercises that can be covered through PTTP. In essance, I'm not sure that it will cover the abdominal, upper back, & leg power AS WELL as Janda sit ups, pullups and pistols do. Also, will my arm wrestling strength increase only with the PTTP program? Another question, how would you recommend using the PTTP principles to increase punching power? And one final question, even if I do boil it down to just PTTP, it does not seem enough at all, can i add a couple of weekly set of the deadlift or overhead press to make it a bit more challenging but not bear-like? (since I'm not willing to eat to the point of hating food, I'm also following the warrior diet) Thanks in advance, Constantin

And another question, how does one achieve a high level of performance in many fields if you can't drastically improve in all of them together at the same time, while training one type will make you "lose" performance in the other? Constantin

Pavel, It looks like you may no longer check this thread, but big props for following up on it for nearly 2 years after the original post. If you are still out there, I'm wondering about finding a middle ground for PTP and the Faleev program. I'd like to build strength in the 3 power lifts, but don't really care about bulking up and don't want to commit an hour a day to the gym. I don't need to be a professional powerlifter, just want to find the minimum effective dose to build some strength that will fit in with my schedule. Would it work to just do SQ, BP, DL once per week on separate days with 2×5 type sets as prescribed in PTP? Thanks, Brian

Hi Pavel, I am a former athlete (basketball and baseball pitcher), but I when it comes to weight training, I am definitely a beginner. I started this program a few weeks back and have seen instant success and I love the simplicity of it. Here is my situation/question: I have noticed on days that I do my 5×5 BP, my right shoulder feels some pain/discomfort and feels like it is pulling forward. My first thought was to do some upper back workout to supplement. I have since added a 5X5 T bar later on the same day of my BP workout. This seems to have eliminated any discomfort in my shoulder. Am I on track in doing this? Is there a better exercise to work my upper back. I feel like the DL works this muscle group, but I have to wait 48 hours before my Wednesday 5X5 DL workout and I was feeling constant discomfort in my shoulder in the interim. Thank you!

Pavel, thank you very much. The level of your dedication amazes me, to see that you are posting years after the thread has started. Constantin

Hi Pavel, Thank you sincerely for taking the time to post replies to my earlier posts. It is genuinely appreciated. Thank you – you are most kind.

Hi Pavel, I have a Bear question. In PTP you state the Lithuanian based soldier lifted 40-50 tons a workout, but imply that the Bear Program is based on two lifts, PTP style. As a former Elite Level Sprint Kayaker, and have done 50 tonne workouts (metric), I find it difficult to comprehend the number of exercises, sets and reps the commando lifted, and on two exercises? Our sets/reps were 9 exercises, 9 sets, done as a 20-2-20 pyramid. Now of course you will say that this is not within the training guidelines set out in PTP, BB etc, and I'd agree. But I'm fascinated to know the actual schedule, and in particular, the frequency of the Bear. And also, given that the trooper was more than likely doped, being a "Potemkin Village" on legs, what modifications would be needed for a drug free athlete? Thanks, Craig

Many coaches talk about balancing the shoulder joint i.e number of upper body pushes should match number of upper body pulls.Would only benching lead to injury

Craig, kayak is not my specialty; look up books by Prof. Vladimir Issurin.

Sorry let me clarify, I ment benching with squatting and deadlifting also.thanks for your time

Hey Tim and Pavel, thanks for the awesome information. I have been following both of you for sometime so it is fun to see you both supporting each other. I LOVE less is more!

Hey Tim and Pavel, Great article. I have read nearly all of your books (4HWW, 4HB, ETK, PTTP etc.). I am a drug-free power-lifter getting ready to compete in an all-power meet in the next week. I have been using a mix of Westside and EliteFTS (Stronger Phase II) methods for the past year. I spend a lot of time on accessory work, with moderate gains. My current "Raw" total is 1330 @ 220 (SQ-455, DL-515, BP-360). Within the next few weeks after the meet, I plan to map out the 5×5 plan for a 2-3 month period with very few changes (occasional Prowler sprints for recovery/conditioning). Also, I plan on transitioning my diet to reference the "Slow-Carb" eating plan mentioned in Tim's latest book. I plan to compete at 198 later this Summer. On my light/speed days, I always worked around 40-60% of my max for max effort lifts. What is the reasoning and science behind 80%? Should I occasionally add in KB swings? I plan on documenting my progress, so I will keep everyone informed on my gains! Lift Strong!

I'm a rower, looking to simplify the weight room work to a minium so that I can focus on the all important on-the-water technical training. Does this training transfer effectively to weight training for endurance sports?

Hi Pavel, I consider you one of the experts in understanding how the nervous system is so important in training. I've gone back to re-reading PTTP and watching Rapid Response and always get something new from them. I was wondering however if you know how I can learn to "train" the nervous system better (ie. manage, strengthen if possible, etc). I am in the middle of a 4-5 week cycle of 5×5 and today have nothing. Managed to crank out a last set at 80% for my deadlies this morning and a few weighted pullups, but then was toast – or the CNS side of my strength (energetically fine). Lucky I wasn't doing C&Press. I don't know what I've done to do this – maybe because I've been doing some lunges and (trying!!) to do some pistols (they are great hey – but I am only on a partial so far) instead of squats (tight HipFlexor) and also some #2 CoC's gripper (my hand is feels like its been squashed now so will give that a rest). I ride twice a week….? Don't know. If it was week 4 it would be normal. Apart from that nothing's really new in my training. If anything I am doing 25% less – after a Christmas break realised I was pushing things a bit and not getting stronger. Thanks if you have any ideas!

Can't believe this thread is still alive! Eighteen months on, I'm two weight classes bigger and making progress all the time. Faleev's book is online, and it takes plenty of time to run it all through Google Translator, but it's fun. Don't. Mess. With. The. Program.

Matt, ask the folks at http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/ to help you find the free PDF of the issue of Hardstyle with my article about CNS and grip testing.

Hi Pavel, I managed to find and read that article on the CNS – it is great. Very interesting and helpful. Thank you ! I can see now why you structure your programs/cycling like you do, and why the 80/20 is also so successful. I wonder if there are long term and short term CNS cycles? Anyway – thanks again for sharing you expertise here!

Matt, the 'long term CNS program' is simply keeping the nervous system's tonus level.

Pavel, I started doing the 80/20 about 3 weeks ago, and have seen continual progress and no slowing down (though I think that I can partially attribute this to starting off at a low weight to not injure myself). I love the simplicity of the program, and look forward every day to topping my last lifts. Im about 6'1" 220 lbs, and would like to lose about 15 lbs of body fat, and get to being able to 5×5 my body weight on bench, 1.5 my body weight on squats, and 1.75 my body weight on deadlifts. I only have time to hit the gym 3 times a week, and have been following the program as you laid out. I've also been doing 3-4 minutes of jump roping in between my sets (which, with the normal 5 minutes of rest, expands my sets to around 10 minutes each). I also have started following a gluten free diet (similar in spirit to the Rob Wolff article Tim posted), though I still consume dairy. Would you recommend this? My primary concern is fat loss, but not at the risk of losing strength. Will the jump roping help me shed the weight quicker, or should I just cut it out? Thanks, Rob P.S. oh yea, I wanted to say that I appreciate your emphasis on stretching in the article. I am constantly amazed by how many people my age (i'm in my 20s) can't even come close to touching their toes. Definitely helps with form and avoiding injury–thanks again

Hi Pavel, That makes sense. It's as if you anticipated my real question – can this tonus level be pushed higher or lower? The reason I ask is from experience – I pushed myself for about 8years (study mainly) and then had to have about an 8yr rest with very little "excitement" (left with a chronically tight HFlex) – plus I find that I seem to plateau at about a constant workout vol (I was going to mention this in my dodgy post a few above) – so reps*sets*max weight seems to remain fairly const, despite changing specific lifts or cutting back sets etc. I have had about 20yrs of thinking working out is diet and exercises – yet now realise the CNS which includes stretching is more important. A big thanks to you Pavel.

The paretto law applied to bodybuilding! I was not expecting it! I really learned something, now I have to do a similar workout plus a good cardio training. Thank you a lot.

Pavel, I just read The Fighter Pullup. If I plan on doing starting the 3RM program, how long should I be resting between sets?

Pavel, Thank you so much for your help with all our questions. I have one to add to the pile, if I may: Do you recommend the 10# jumps for both male and female trainees? I have certainly seen in training many females that larger jumps are difficult for them to maintain and so I am tempted to alter what you have presented but I will defer to your experience and knowledge when using this program. Kind Regards.

Pavel, I have read much of your writings and find it very interesting. Also I am surprised to find that you take the time answer the questions of lifting enthusiasts to this post. Anyway I would be grateful if you could give me some advices in my pursuit of fitness. Unfortunately I am in confined living spaces and very busy these years; I cannot get away to the gym on a regular basis and no longer have my power rack or treadmill. My good friend Aleksander is a big kettlebell enthusiast always trying to convert me from my barbell lifts and such (and would of course be convenient considering my space limitation) but I am to set in my ways with the barbell lifts I suppose. Anyway I develop program to make two workouts 1) clean and jerk + squat and 2 Clean and Press and Bench Press. In workout 1 I take as heavy a weight as I can do with 25 repetitions lowering the last jerk behind the neck for repetitions in back squat with time limit of 20 minutes. In workout 2 I make 25 repetitions in Press and make repetition set in Bench Press with time limit of fifteen minutes. With Press and jerk I always take from the floor doing triples, doubles or singles and taking some rest between with best form. I work once in morning and once evening three times in the week with break in between days taking three off M, W, F-Tu, Th, Sa…Anyway I have taken 3 years from lifting before I start one month ago. I understand you were a kettlebell lifter before and wonder if my program is good enough for cardio and has more carryover than splitting Jerk, Press, Squat, and Treadmill or Bench, DL, Chin up and Treadmill-I feel anyway the heart work much harder and more muscles in Jerk or Press with the new method. I used to do maybe one hour twenty minutes with good breaks every other day (with running on alternate days) taking maybe 5 days off every five weeks before and switching every 3-4 month from OL to PL…. anyway I appreciate your advices if this is good program

Ioannis, since your workout uses Olympic lifts, you would be better off asking an expert. Ping Geoff Neupert, geoff.neupert@gmail.com.

Pavel, thank you so much for your help. I have one more question. I need to make some serious strength gains, no doubt. Say I'm doing the 5×5 program. Could I still do some light swimming on the side, in order to practice my technique? The drills I'm thinking of are very effortless. Are you familiar with Total Immersion? Tim has featured it before. TI focuses primarily on efficiency and comfort in the water, and emphasizes form over conditioning.

Murph, very easy low volume swimming is fine.

Hi Pavel, I have just finished my first week of the Faleev program (using the 4-day template) and my qusetion to you is with regards to the suggested weight increment increases of 10lbs. My beginning weight for the squat (185) and bench (155) was where it should be, but as for the deadlift (225) I felt I might have been a bit too conservative with the starting weight. In week 2, can I increase my deadlift by more than the suggested 10lbs? Thanks, Robbie

Robbie, I would not. Use this as an opportunity to practice your DL technique before the weights get heavy. You will still get stronger.

Thank-you for the advice Pavel and power to you as well!

Hi Pavel, I am currently forced to change my cycling/program to address some poor posture and flexibility issues. I was wondering if you recommend sets&reps for staying at around 60% 1rep max for the main lifts for a while. I was thinking of perhaps doing some speed training with the above. Have you written anything on developing speed I could read? Thanks in advance for your help! Matt.

Matt, stay with 5×5, even with 60%, but add 3sec pauses on the bottom of the SQ and on your chest in the BP. Stay tight and don't relax. Then explode. No need to pause your DLs but make sure to squeeze them off the platform rather than jerk. Another option: do a search on Dan John's 40 Day Workout. It uses even lighter weights—40-60%—and builds strength very well.

Hey Pavel, I wanted to keep you posted on my progress. I started Dec 1 with the Mon-Fri 5X5 program (3 months ago). Starting weights were as follows: BP 105lbs, SQ 65lbs, DL 95 lbs. Now 15 weeks later (I took Week 11 off), my current weights are as follows: BP 145lbs, SQ 165lbs, DL 215lbs. I am really excited about my results so far and so thankful for you posting this blog. The joint and back problems I once had are now a thing of the past. Thank you so much! I do feel like I have plateaued some on my bench press though, any suggestions? I want to eventually get up to 225/300/375 and I feel like I am on my way. Thanks, Brandon

Brandon, switch to close grip benches for one cycle. Power to you!

Pavel, For a good year or more, I followed your linear periodization method for sumo deadlifts. Starting with: 135 X 5 (two sets) 145 X 5 (two sets) up through… 215 X 5 (two sets) There was some variation, but I was able to get my 5RM up to 295 lbs. (I'm 5'5", 142lbs.) Unfortunately, sticking to mainly this exercise for lower body eventually left me with some knee pain. My chiropractor says my IT bands are very tight from overtraining the hamstrings. I've backed off on the weight, and am doing leg adduction, cable kickbacks, and using a foam roller on the IT band and quads to even out my legs. I'm terrible at squats, else I would do those. What are your recommendations for a more balanced lower body routine that will: – Allow me to keep powerful legs – Focus more on endurance – Help me avoid injury I really like deadlifts, but don't want to promote further injury. I have been careful with my form. Thanks, Mr. B

Pavel, I in the united states we have a time honored tradition, although apparently falling into disfavor to some extent these day, of telling girls to repeat to themselves and or mentally fixate upon the concept of increasing one's bust size. The specific phase they are instructed to use is "I must, I must increase my bust" although this can be performed orally or simply mentally fixated upon; a girl needed not actually say it and was actually typically encouraged not to do so in the presence of others or while in the workplace. Strangely enough this does in fact appear to result in noticeable albeit relatively minor improvements….. Anyway you refer in your books to neurological adaptation frequently and often relate that frequency and intensity are of more relevance than volume and 'diversification of strategy' for lack of a better phrase. My question of course being whether mentally fixating on being stronger could possibly replace some of the arduous pushing and pulling, sweat and tears, and of course most relevantly to our discussion of strength gain the time allocated to BB, PL, OL, or strongman…. Does it work for dudes too?

Hello Pavel. I am 16 years old and grappling 6times a Week. I also follow this powerlifting routine 4 times a week. But i Do zercher squats that i took from poweer by pavel from fighterMagasine in sweden and a lot of other things that come from you. Is this a good routine for grappling or should i change something. Thanks for a great program. Mario from yugoslavia.

Do you mean the Simply Strong Workout in Fightermag. But i want to add DL to it because i think it is the most fun part. But now i want to gain like 6 lbs so do you think that i should stick to the powerlifting Routine and the change to the other or should i change right away?

Pavel, I have been powerlifting for about 2.5 years and have you to thank for incredible gains. My question is: What kettle bell drill would you recommend while doing the 5×5 routine? I understand that 5×5 was designed with no other lifts in mind, but keeping my KB skills fresh is important. thank you for all of your contributions, John

When performing the deadlifts should all reps be performed at a dead stop no bouncing or touch n go right?

I have a question regarding Strength Gains from Strength Building programs. I know when starting these type programs it's best to do these programs while bulking and eating a surplus so you can get the most out of the program while performing minimal to no cardio so you can focus solely on strength gains and to ensure maximal recovery. If I do this program for 3 ~ 4 months and I eat a ton of food and let's say I put on about 20 pounds, and I would like to shed off some of the fat I put on for the summer. Would you recommend still doing this type of program while just changing up my DIET (consuming less calories) and start leaning out for the next 6 weeks.. Or would you recommend a different approach and do more HIIT programs and implementing more cardio type program? and If I choose the second option when I get back on the strength training program will most of the strength I had achieved still be there? If I end up losing a lot of strength wouldn't it be optimal just to keep sticking to this type of programing while changing up my diet to consume less calories and add some moderate cardio sessions while accepting the fact I will probably not get stronger but my lifts will stall?

Could you let me know why you don't use "ken and barbie" weights but instead of 10lb weights? Or direct me to a source that explains more on the subject?

Pavel: Your contributions to strength training are very well appreciated! I've made great gains after reading your material. Just wanted to say thanks. Question: I'm an ex downhill ski racer with more injuries than should be legally permitted. I've been trying to progress on the 5×5 SQ DL and BP and have found it very difficult. Major issues: I have an old SI injury, dislocated my hip and have some missing medial meniscus and bad rotator cuff. I seem prone to tweaks and injury at near max loads. My chiropractors only advice is "take it easy". I'm 6'1" 200lbs and currently at 5×5 of 265 on DL, and 200 on SQ, 200 BP. Just curious, at what point do you advise people with imbalances like mine to back off of the big weights? And if I should back off and go lighter, where do I go from here? Is there another program you'd recommend?

Pavel, One more question. In Power to the people you talk about the high rep programs women use. Well, my wife has been struggling to lose 10+ pounds for some time by working the high rep Jillian Michaels type programs. What program is best for her to slim down and not bulk up. I'm assuming you'd add a 2×5 deadlift program 3-4 days a week. But would that be enough or would you do that in addition to cardio or the high rep program?

Hello Pavel, what book should i buy for martial arts strength and grappling. I am already reading Power to the people and waiting for ‘Easy Strength’. Thanks for the help before, i have gotten really strong in the back since i cutted down from 5×5 to 3×5.

If you taper to 4×4, 3×3, and 2×2 on heavy days as you approach a meet, what do you do on the light days? Sticking with 80% of heavy day, eventually the light day weight would be approaching your 5×5 max which doesn't seem very "light" for a 5×4.

Greetings Pavel, Tim. This comment may be 2 years late, but I hope I can (still) get answers to my questions (only 2): 1.) Why deadlift only once a week? 2.) Why isn't the front squat included in the routine? I understand that if you want to get strong in the powerlifting lifts, apply the law of SAID – train the powerlifting lifts – bench, squat and deadlifts. But I've read that front squats help deadlifts – front squats make the quads stronger, and the body also uses the quads for the pull, and not make it exclusive to hamstrings only (this happens when one has weak quads, or so I've read). Would it be a good idea to include a light deadlift day along with heavy front squat in a session? Or would the front squat be a waste of time?

Thanks for taking the time to reply to an old blog post, Pavel. Really appreciate it.

What a great site. I'm turning 54 this year and back into lifting heavy after a ;ay-off for years. Arthritus and bulging discs aside everything is going well. I've got all my strength back after a full year of 7 day a week workouts and it feels great. I've used a regiment of 12 sets X 7-8 reps at maximum weight and it's working well, and supersetting is helping the cause. I find at over 50 I need to workout 7 days a week to keep my tone where as 20 years ago 4-5 days a wekk was fine. Just part of getting older. I plan on never stopping again for the rest of my life and possibly competing again at 55. My wife has gotten into a bit of weight training and dieting as well and at 53 looks great. Thanks for all the info, again a fantastic site! Living well and healthy for good in Eastlake, Ohio!

I would be curious in how to apply this principle to the Olympic lifts rather than power lifts. From my training with an Olympic lifts coach, I have seen that we have used a similar minimal variety approach, but it is still not quite as spartan in nature. I would like to know if anyone has applied this level of minimal variety with much success in that arena.

A question from left field if its allowed Com. Pavel, what is the best or two best questions about fitness and weights that you have not been asked yet? I would love to hear an answer from a true master 🙂

Good article. I think you can learn a lot from powerlifters. Whether your exercise is dead lifts, squats or bench press. They way they perform the exercise is very useful in regards to the proper form for that exercise. If you think about it when it comes to powerlifting, if you do not use the proper form, most likely you are going to get injured.

Dear Pavel, I have been doing your Power to the People program since Auguest 16, 2009 and my DL has progress to 410X5 a couple of weeks ago. I am 53 and not think (240) and truthfully that maxed my body more than anything I have ever done. Usually I had only been going to 388 for five reps. However I seemed to have stalled for a while. Since doing this program my legs and body have transformed. Last night my son commented I had legs like a 25 year old (I hope he meant male). Could you suggest how I could alter my program to get 15 more pounds my DL. My goal is to DL 425 for 5 reps which should equal a 500 DL. I don't want to put 500 pounds on my body just do the reps to equal it. Respectfully, Brent.

Deadlifts! Oh yeah! I love them. I like doing single leg stuff like rear foot elevated split squats and single leg deadlifts though. Halving the weight will generate the same strength gains. It also takes 50% off spinal compression which is huge!

Hands down, kettlebells are the way to go! Forget about workout machines once and for all, a set of kettlebells is everything you ever need! Pavel and Tim, you guys rock!

Pavel, I'm currently using Faleev's program with some minor changes. Progress has been linear for the squat and deadlift, but I've been lagging a little with the bench press. Though, that's not that bad when compared to the left elbow inflammation I'm getting from benching. My elbow hurts the most when I unrack the bar. It still hurts a little when I proceed to lock-out, but not as much as when I unrack. Thankfully this inflammation has not turned into an injury, yet, but I'm decreasing the poundages to work and maintain that weight. I'm actually thinking of throwing in some accessory works to strengthen the upper body; I suspect the inflammation is caused by a muscle group(s) weakness. Would you recommend including accessory work? If yes, what's the best to include? There's so many accessory work – bent over barbell rows, pull ups, dips, skull crushers, close grip bench press, overhead presses etc. – that I know that I can do, but I'm a minimalist when it comes to training, and I'd like to include only those which are the most necessary and conducive and least time consuming towards my goals. A friend of mine who has an elbow problem from squatting told me that bicep curls worked well in alleviating his elbow problem, and I wonder if that would do the same for me.

KevL, are you hyper-extending your elbow at lockout? If so, that might be the issue…make sure to keep your arms straight at lockout, and not go past that.

Hi Pavel, I have Relax into Stretching and have watched Loaded Stretching (an amazing DVD watching you! ) – yet I am having trouble "unlocking" tight muscles. From my neck (head forward) – tight chest, tight errectors/lumbar, tight inner thigh – so I can't get down in a squat, or my butt down for a deadlift (so end up doing morelike a Stiff legged). While I get by, am pain free, and am making small gains on 1RepMaxes – I know my lifting suffers because of this. I have spent too much money on Physios and Chiropractors without any help to want to continue with them. I understand heavy lifting would make one tighter than usual – so am wondering how to seriously stretch to fix my imbalances, then train so as to remain flexible while strong. I cycle with a simple 5×5 with about 8 exercises (DL, Partial squat, Bench with pause, DB Clean and Press, Power cleans, Chins with weight, Dips with weight, rows) and do some simple stretching daily in the morning. Thanks for your help.

great article. this will help a lot of people that are starting put in powerlifting. I have been doing the russian boris sheiko routines (you can find them on this website: http://www.thatslifting.com ) for 8 months and have been making great progress. my squat has gone up by 25lbs, benchpress is up by 15lbs, and my deadlift is up 30lbs.

Great to hear, Jonathan.

Mr. Tsatsouline, My deadlift has on PTTP and have not improved in months. I am performing 2X5 five days a week (100%/90%) and cycling in 5 pound increments. What suggestions do you for breaking the stall? Brent.

Hi Pavel: I'd like to incorporate the "double hand kettle bell swing" for fat loss purposes (kill the slight belly fat). How many sets, reps and times a week can I incorporate this exercise with the following workout routine: Monday: Heavy BP 5*5 Tuesday: Heavy DL 3*3 Wednesday: 80% BP Do 5 reps, with 120 sec rest, until I can't complete 5 well. All other exercises, on other days I maintain the 5 min rest between sets. Thursday: Heavy DL 3*3 Thank you in advance for your help.

Christian, keep powerlifting without eating like a powerlifter and you will get your goals.

Pavel, I know substitutions are "verboten" but anyway can substitue "clean and press" for the bench? I have used the ETK/ROK templates but would like to concentrate on deads/presses. Any help would be appreciated.

Pavel, I first off want to thank you for your ongoing contribution to these posts! I have been working the PTP program off and on for a while now (got sidetracked with a career change and a move). I have seen a lot of strength gain and have notices my whole body has hardened like a rock. My question is; I have an old neck injury from a car accident that affects the scalenes on my left side. When I deadlift, it seems to really aggravate it especially as I am now working up to fairly respectable (for me) weights (300#+ 2×5). It will give me headaches and vertigo sometimes. Are there any adaptations that you can recommend so I can proceed? Should I cut out deadlift and just back squat? Rack pulls? Or do lower weight Romanian deadlifts in addition to squat? These are my thoughts, I don't know what to do but I can't put up with the neck issues, been toughing it out for a while now. My program is as follows: I deadlift, squat and bench 2×5 on Mon, Wed and Fri. Other than the neck issue I am progressing and cycling as per PTP protocol. I added the squat because I enjoy it and feel my legs respond well.

Matt, the chiropractor you want to see is Tore Gustafsson, http://www.healthgrades.com/provider/tore-gustafsson-22wmt/

Pavel, I love your no-nonsense products! I just came across this article and will start the workout exactly as described next week. I was hoping you could clear up one thing for me. If I understand correctly, on the light days, the weight is 80% of the weight used for 5×5 on the heavy day for that week, and will go up as the cycle progresses. What do you do toward the end of the cycle when doing 3×3 or 2×2? Do you still use 80% of the heavy-day weight for the light days? And if so, for how may sets and reps? Thanks for your time. Rich

I second "read “The Purposeful Primitive”, an amazing book." Anyone hwo reads this post should also read The Purposeful Primitive by Marty Gallagher I am not a strong man by any means and am in fact training for a marathon at the moment but if you are at all interested in strength training this has some amazing insights. and a bunch of different ideas to suit you as an individual. One of the bst books I have read!

Hi Pavel, thanks for taking the time to help us. I've done a couple of 5×5 8wk routines now with gains of 30-40lbs per routine on bench, and 40-60 sq and dead. I think these are good gains but wonder if i could get more. What are your thoughts on doing heavy 3×3 or 2×2 more than once a week towards the end of an 8 wk routine (last 2 weeks)? I was also considering doing Barry Ross's maximal strength approach mentioned in The Four Hour Body – done 3 times per week. My plan was 3-4wks doing 5×5, 1 week unload, final 2-3wks with 3×3, 2×2 or Barry's approach. I am only interested in maximal strength. Thanks again for your help.

“The Purposeful Primitive” is an excellent read. Pavel, this workout is intense. I can't wait to start.

What do you think of doing light cardio, calisthenics, or core exercises in between powerlifting sets? The idea would be do add an energy burning component to the workout and utilizing the 3-5 minute rest period between each powerlifting set. For instance, in between sets of bench press, do a couple minutes of jumping jacks. Thanks for the continued and informative advice!

THanks Pavel, I'm always looking for ways to improve if the current routine dries up. IN your experience have you seen quicker strength gains in someone doing (as an example) bench/dead four times / week (as one of the examples in Power To the People) as opposed to doing 5×5 once per week per major lift?

I broke my jaw in March and I couldn't eat solid foods or workout for 6 weeks. I lost strength and about 15 pounds of weight. I used this routine and I'm back to my usual weight and I'm stronger than I've ever been. Also, being a minimalist, I like how this workout keeps things simple. I have a few questions that I'd like your input on: 1. I play hockey (it's how I broke my jaw) and I workout to improve my hockey play, not to compete in power lifting. My game has benefited from this workout. Based on some of your other comments and your Power to the People book, would my game benefit even more if I decreased the sets or reps (i.e. 3X5 or 3X3 instead of 5X5)? 2. I deadlift a weight that now requires the use of wrist wraps to hold the weight… your thoughts on using wrist wraps? 3. I avoided squats for the longest time b/c every weight coach stressed the importance of not letting your knees go past your toes or it will ruin your knees. But I've noticed that it's almost impossible for your knees to not go past your toes a little bit. Your thoughts on this concept, is it okay to squat and have your knees go a little past the toes? 4. What are the benefits of a wide grip vs. a close grip on the deadlift. And what are the benefits of using an over under grip vs. both overhand? Currently I use a wide grip with both hands overhand. Thanks for your input.

2 weeks in the program, and i've started at 60kg benchpress now 70kg. started at 90kg squat now 100kg started at 125kg deadlift 135 now.. This is going really really good, thanks Pavel for a great program! How long do you recommand to do your program?

Hi Pavel, It is great you are willing to share your insights on this blog. Thanks for answering my previous question. I just read your Naked Warrior Book and wanted your advice about a program incorporating ideas from that book and your 5x5x5 program. 5 days in a row of 5 sets of 4 exercises (Squat, BP, Deadlift, Weighted Pulls – switching order of exercises each day). For each exercise: Day 1- 5x 40% 1RM / 5x 50% / 5x 60% / 5x 70% / 5x 80% Day 2- 4x 40% / 4x 50% / 4x 60% / 4x 70% / 5x 80% Day 3- 3x 40% / 3x 50% / 3x 60% / 3x 70% / 5x 80% Day 4- 2x 40% / 2x 50% / 2x 60% / 2x 70% / 5x 80% Day 5- 1x 40% / 1x 50% / 1x 60% / 1x 70% / 5x 80% Rest Day 6 and 7 As you see, the volume tapers off as the week goes on, though the Work Set stays the same. I'm also resting as long as I want between sets and making sure I always have a couple reps left during the Work Sets. I imagine the workout wouldn't be everyone as it requires a fairly long time in the gym, especially early in week (that's okay for me as I'm a personal trainer). I'll up the weight slightly after each week for 5 weeks, and then test my one rep max the 6th week. Thanks!

Hey Pavel, I have two questions. 1)What would you say is better for strength, using this powerlifting program or replacing each exercise with olympic lifts? 2)Regular Deadlift or Sumo Deadlift?

It seems impossible to me to stick to that plan much time. Shoulders need some work to stand so much bench, your lats don't get much work from the bench, yes, you need strong lats for strong benches, but I doubt strong benches will make your lats strong. I think that this plan would be great for someone who is strong, who has strong lats, strong shoulders… and can focus only on the big three, and skyrocket them. But for a beginner I doubt this plan will be good, because in the end he will be lacking in some areas, and it can lead to injury. Anyway, thanks for the article!

Pavel, Thank you for all of the great advice you have given over the years to help us achieve our maximum potential. I have been doing the 5×5 routine for a few years and on my heavy Squat and Dead Lift days I tend to get winded after the sets. Mainly the 4th and 5th sets. What do you recommend for strength endurance? My most recent heavy Dead Lift day was 325lbs 5×5 @195lbs body weight Thanks again, John

I realize it's not recommended but say If I were to add Military Presses once a week to this workout. What day should I do them? I know I'm being a hard sell but I want to keep my military presses strong as well as my shoulder development.

Pavel, when doing the PTTP type training, should the lifts be restricted to just Bench/Dead? If one needed to up the squat could I do Bench/Squat several times a week and do 5×5 dead once/ week on a different day? Also assistance lifts – should those be done on the PTTP program? Thanks again for your time and input.

Google "Grease the Groove." It's all there.

Albers, if you pointedly drive your feet through the platform while staying tight at the lockout it could be useful (we use this technique at RKC kettlebell instructor courses to teach "rooting") but iso holds are not meant to be a full time DL plan.

Ladon, thank you for your kind words! Dips are OK on the PTP plan once you get strong enough not to use a machine. Meanwhile, follow the PTP plan for the DL; for dips use the "Fighter Pullups" program: http://www.kbnj.com/FighterPullupByPavel.htm

Justin, experience shows that going beyond 10 total reps adds fatigue and muscle and is rarely applicable for fighters. Do a search on Dan John's "40 Day Workout".

Matt, I think you are confusing different training plans. Stay on 5×5 for awhile (without maxing), then try Wendler's plan; both have proven to work. To learn how to increase your squat depth and hip flexor flexibility see an RKC instructor or refer to my book 'Return of the Kettlebell'. To learn to hold the back locked in DLs do what the Russian National Team does: one day a week do partial pulls: first from the platform to the knees (50-70%), then from the knees to lockout (80-110%). Don't DL on the nerve.

Matt, "grease the groove" or "fighter pullups": http://www.kbnj.com/FighterPullupByPavel.htm

John, if you want to use Olympic lifts you should do complexes for building muscle. Look up Geoff Neupert's work.

Matt, your grip strength (not the absolute value but the dynamics) reflects the state of your CNS, something Russian coaches have been using since 1950s. I wrote an article about it in 'Hardstyle' earlier in 2010.

Jeremy, finger curls are OK. Use 'Captains of Crush' grippers for your grip. Light DL days are OK on some programs but on this one.

Doug, thank you for your kind words! If your traps cannot take much, just do swings and get-ups (Enter the Kettlebell Program Minimum) in addition to your powerlifts. No snatches.

Constantin, if you want to do more exercises look up Dan John's "40 Day Workout".

Constantin, it is always a compromise. The exact answer depends on the sport. Something called 'block training' is very helpful; look up the book by that title by Vladimir Issurin.

Brian, Just cut back your squats to once a week and do only 3×3. Keep your DLs and BPs the way Faleev wrote it.

Brandon, you need to see a doc and then a corrective specialist like a CK-FMS. Simply adding rows will not fix it. Power to you!

Craig, it was twenty years ago and I do not remember the specifics of his workout but he definitely did more than two exercises. I would not try high volume more than twice a week.

Yes, only benching will lead to injury. Absolutely.

Hi Pavel, thank you for your reply. I have some presentations by Proff Issurin, and a couple of my friends trained under him (very successfully). I guess, rather than being a kayak specific question, I was asking more in relation to any power endurance sport, as I know each sport has it's own quirks. In your books and DVDs my impression is that your idea is something along the lines of train for improving strength in the weights room, and other qualities with the sport itself. I'm wondering if this still applies to sports, like kayaking, rowing, speed skating etc where high levels of power endurance and fatigue management are required, or would you modify the strength training. As this is potentially a book in itself a very short answer is most welcome. Thanks again, and all the best for the New Year, Craig

John, unless you have particular asymmetries (check with a physical therapist or another specialist), you do not need to add rows if you BP and DL.

Hi Pavel/Tim, MAIN QUESTION: What sort of program and cycle do you recommend someone who can train 3x/week, looking to compete in powerlifting for summer 2011? THANKS, FIRST: I must thank you both for all the great content you've provided. I've always exercised regularly, but it was "Freak to Geek" that got me back into the weightroom. I didn't know how to lift properly so I read Starting Strength. Then I fell in love with strength-based training and got the urge to compete and followed "80/20 Powerlifting" for the past 6 months. MY DILEMMAS: 1) I love the simplicity of 80/20PL, but am not sure how to build effective cycles with it, e.g. how much should poundage increase when going to 4×4, and how many weeks do I train 2×2? 2) I am also experiencing The Choice Effect due to all the awesome material you two have put out! I read "Effortless Superhuman" and "Eating the Elephant" in 4HB, then finished PttP cover-to-cover in a day. And now I'm haunted by thoughts of getting 400lbs deadlift with plyo and sprints, 240lbs benchpress training different grip widths, or scrapping 5×5 for the 2 heavy sets in PttP. STATS: Bodyweight: 123lbs Squat: 180x5x5 Bench: 160x5x5 Deadlift: 285x5x5 All lifts stalled for the last 2 months…I did not know to cycle and forgot never train to failure, but after PttP and 4HB I know better now! If either of you could help me with my main question, that would be greatly appreciated. Thank you in advance!

Susan, thank you for your kind words!

Paul, Russian PL methodologies usually do not have the speed day, so 80% is just heavy enough to notice, light enough to take it easy. Mixing different methodologies is very difficult. Jack Reape is one of the few who does Russian/WSB it well; do a search on him, he has written many excellent articles. As for kettlebells in your regimen, they probably will help. Google "Donnie Thompson and kettlebells". Donnie has some good articles on Elite Fitness and Dragon Door websites. A very smart man. White lights!

John, no, PL type training does not fit a rower. You will end up gaining a lot of muscle in areas not helping your sport and you will take away a lot of energy from your rowing practice and possibly set yourself up for an injury.

Matt, you need to do fewer exercises and you should cycle. Last year I wrote an article in 'Hardstyle' how to evaluate the state of your CNS with regular grip testing—a Russian technique going back to the 1950s.

Thanks Pavel! I will do this and look forward to reading it. I am enjoying doing "less" with my program as you've suggested (I should have edited my above post before submitting as it is a bit shonky). I am suprised I feel tight and weaker after tweaking my program, but give it a full cycle or more and I'm sure it will be fine. I am adding a power day instead of repeating my first day of my program for the week (so 4 days a week) to give my "strength" extra rest. Pistols are my new friend! (well partials). Thank you once again Pavel.

Rob, don't jump rope with between sets; save it for another day. Set your goals higher, e.g. BP 1.5bw, SQ 2, DL 2.5. Power to you!

Murph, 3-5 min, no less.

Al, generally jumps of 2% of your max will work.

Thanks Pavel for those suggestions. I'll stick to the 5×5 with a pause/explode and check out Dan's program too. Looking forward to this for a change. AND reading RelaxIntoStretching again! Cheers!

Mr. B, congrats on pulling more than twice your weight! Check with your chiro if switching to behind the back DLs (not Hack SQs) for some time would help. Or just SQs. When pulling sumo push your knees out and "spread the floor" but don't let the insides of your feet unload.

"Are there any other multi-joint exercises, that will help balance the quads and hamstrings?" Mr. B, there are but in this case it is your chiropractor or other health professional who should advise you.

Ioannis, mental training greatly helps one's strength. However, there is plenty of worthless psychobabble on the market. Read the 'Brain Train' section in Marty Gallagher's 'The Purposeful Primitive' book and find old book by Dr. Judd Biasiotto, 'Psyching'.

Mario, the Zercher SQ is much better for a grappler than the back SQ. This PL routine will put on too much weight for grappling. You need a lower volume program; I may have written some for 'Fightermag'. If not, wait a couple of months until we release 'Easy Strength', a book I wrote with Dan John.

Mario, I don't remember the specifics of the Simply Strong workout. Gaining 6 pounds is easy, you don't need a PL routine for that. Just eat more calories and protein and get more rest.

John, what are your goals?

Ronald, I prefer pulling from a dead stop but both ways are correct.

Ronald, Marty Gallagher's 'The Purposeful Primitive' answers your questions about going from one type of training to another.

Xiaochen, I did in an article titled 'Very Progressive Overload' several years ago. In a nutshell, small increases make you spend too long training light (you are wasting time) and too long training heavy (you burn out).

Thank you for your kind words, Matt! Find a chiropactor or some other doc who is a serious athlete and who will give you more pointed advice than “take it easy”. Get FMS screened (more info in 4HB) and get appropriate correctives. Once you have done that, my guess is, if you replace SQs and conventional DLs with sumo deadlifts, you will be fine. Shoulders are fixed quite well by exercises like kettlebell get-ups by skilled physical therapists. So you will probably be able to bench too.

Matt, have her try the 'Kettlebell Goddess' by Andrea Du Cane from www.dragondoor.com.

Mario, your best investment right now would be hiring an experienced powerlifter to help you perfect your technique.

Brian, please read my recent article: http://www.fourhourworkweek.com/blog/2011/03/17/pavel-deadlift-program

Kev, there is more than one way to get a job done. There are elite Russian lifters who DL 4 times a week—and there are those who do it less frequently than once a week. The FSQ indeed does help the DL. As an option, if you are not a powerlifter, you may replace the back squat with the front squat in the above plan. Marty Gallagher does that with many of his clients. Here is a DL plan with a light day: www.fourhourworkweek.com/blog/2011/03/17/pavel-deadlift-program

Gary, cut your reps to 4-5 and you will do even better. Power to you!

Nolan, minimalism will work but you should not try to apply the 5×5 format to the quick lifts, they call for different programming.

David, "How do I get motivated?" The answer is: "I have no idea".

Correction for paragraph 2, line #7: It hurts AT lock-out

Mountain, I might have hyper-extended my arms whenever I unracked the bar. I think I've already figured out the problem. I've been learning a few things from EliteFTS' Dave Tate's video on "So You Think You Can Bench". He teaches how to squeeze the shoulder blades, sink the traps into the bench, and imagine 'pulling' the bar apart – all techniques which reduce my reach for the bar. As the gym's bench rack isn't adjustable, that only made things worst. Because my arms have 'shortened' when I apply those techniques, I think I may have hyper-extended my arms in efforts to unrack the bar.

Mike, sorry to disappoint you but you are kidding yourself. The one-legged DL is a fine exercise for the hamstring and the ankle but it will never make you truly strong. The folks you see in the gym doing all sorts of circus tricks will never be strong. Unless you have specific health problems, do not be afraid of spinal compression from properly done deadlifts. There are many chiropractors among powerlifters—including Franco Columbu who pulled over 700 weighing 181.

Spasibo, Tovarisch Alex!

Kev, poor SQ technique could also be causing the elbow problem. First, I would get checked by a doc. Second, I would have a powerlifter check out your technique.

Matt, you need to see a corrective specialist. E-mail Brett Jones, appliedstrength@gmail.com, he will help you find an SFMA qualified doc in your area.

Brent, switch to pulling twice a week and take 10 pound jumps.

Christian, do a search on "kettlebells and powerlifting" and the names of Donnie Thompson and Mark Reifkind. Boh have excellent articles.

Benedict, "verboten" indeed. Some of the reasons: the C&P requires much greater volume than the BP, cycling is not an option as there is a big jump between kettlebell sizes; there is additional lower back fatigue.

Matt, thank you for your kind words! You need to find a chiropractor who is an experienced powerlifter. Where do you live?

Rich, there are many ways of doing it. I like keeping the last light workout of the 5×5 phase.

Matt, you are getting terrific results. Why mess with success?

Martin, I do not recommend it. Not only it takes away from your focus, it creates acidity in your system which will compromise your strength and muscle gains. Do not try to "improve" what has been proven to work well. This is the downfall of most trainees. The challenge is to stick to the plan without getting distracted. Power to you!

Matt, it is possible that you will in the beginning. But you will not gain as much muscle. Most of your strength gains will be neural. This is how the Russian national team trains.

CCM, my answers are in caps. 1. I play hockey (it’s how I broke my jaw) and I workout to improve my hockey play, not to compete in power lifting. My game has benefited from this workout. Based on some of your other comments and your Power to the People book, would my game benefit even more if I decreased the sets or reps (i.e. 3X5 or 3X3 instead of 5X5)? VERY LIKELY, YES. LOOK UP 'EASY STRENGTH', THE NEW BOOK DAN JOHN AND I HAVE WRITTEN. 2. I deadlift a weight that now requires the use of wrist wraps to hold the weight… your thoughts on using wrist wraps? FINE, AS LONG AS YOU DO SOME OF YOUR HEAVY DLS WITHOUT THEM. YOU DON'T NEED THEM FOR 3'S; USEFUL FOR 5S. 3. I avoided squats for the longest time b/c every weight coach stressed the importance of not letting your knees go past your toes or it will ruin your knees. But I’ve noticed that it’s almost impossible for your knees to not go past your toes a little bit. Your thoughts on this concept, is it okay to squat and have your knees go a little past the toes? IT IS NOT OK. YOU NEED A GOOD COACH. 4. What are the benefits of a wide grip vs. a close grip on the deadlift. USE A GRIP THAT KEEPS YOUR ARMS PARALLEL—THE SHORTEST AND STRONGEST WAY TO PULL. WIDE OR SNATCH GRIP DLS ARE A USEFUL ASSISTANCE EXERCISE. And what are the benefits of using an over under grip vs. both overhand? YOU CANNOT HOLD ON TO A HEAVY WEIGHT WITH A DOUBLE OVERHAND GRIP—UNLESS YOU USE THE HOOK GRIP. Currently I use a wide grip with both hands overhand. BUT OK TO USE ON LIGHTER WEIGHTS WHEN YOU ARE A BEGINNER.

Power to you, Rikard! As long as it is working—stay on it.

Martin, read 'Easy Strength' (new book I have coauthored with Dan John) for answers to your question.

Alex, Olympic lifts require totally different programming. And you need a coach. Sumo or conventional, whichever feels more natural to you. Eventually you might do both: start the cycle with the weaker style, then peak with the stronger one.

CCM, search the Dragon Door forum for Dan John's "40 Day Workout".

c.gonzalez, unfortunately thus type of mindset is what prevents people from getting strong. Everyone is trying to hit every muscle and every physical attribute and in the end just wastes valuable adaptive resources on being mediocre in many things.

John, 5×5 with a heavy weight is supposed to be very demanding. You will feel tired. That said, doing only 3 sets of 5 for several months is worth a try. No need for any special endurance training, unless you have particular goals.

Brian, do them instead of light benches.

Matt, everything you describe is fine—but it is not the PTP plan. Consider the program from this article.

Hi Pavel, thank you so much for taking the time to reply, and clearing up a long standing query for me. I only ever did the 50tonne workout once a week, with a 6 x (10 x 10)….funny how the Hungarian Kayak Program became the GVT? and a heavy session as well as 80- 120km in the boat. Often we would do 15-25 tonnes per session, 4 – 6 times a week, all based on the same or similar lifts. My coaches were from Eastern Bloc countries, and this type of training was common, (and still is….). I was wondering if you had any comment on this type of training, specifically for sprint kayaking, were 100 strokes on each side were taken over a 500m race. It's an ongoing argument in the sport as to the value of this type of training vs. max strength/power training (in fact it's the subject of my PhD.I'm also looking at high vel eccentrics to) I'm certainly happy to send you my PhD Study Questions for you to look at, too, if you have an e-mail I can forward it to. Thanks again for your time, Craig

Hi Pavel I just sent a reply, but I think it just disappeared, so sorry if I'm repeating myself. Firstly, thank you for taking the time to reply! Secondly, I was wondering on your opinion of high volume training for power endurance sports, in particular sprint kayaking. We often did 15-25 tonne sessions, sometimes up to six times a week, and the same lifts/ muscle groups. This type of training was/is really common in the sport in Eastern Europe. My coach was Hungarian. In fact my PhD studies involve comparing high vol/rep st tng vs max/st power vs hi speed eccentric training for race performance. The "logic" was you need to be strong to move the boat, but you have to do it 100 times on each side in a 500m race. If you have a personal e mail, I can send you a copy of my research introduction, and see if you have any ideas that may help, too. Thanks again for your time, Craig

Pavel I appreciate your advice but actually I'm primarily interested in developing upper body strength. I've been following the following program since November: Monday 2×5 Deadlift 1 set BP Wednesday DL 1 rep set with 2x5PR 2 sets BP Friday singles DL(not exceeding 5) BP 3 sets I intended to use a weight in BP I could do at least 3 times working up till I got a set with 13 reps and then adding 20lbs+ and repeating. Currently I've acheived 415×5/2 in DL on Monday, 405×7 (DL Wednesday), best single 525 DL (friday) but have not got more in a set on BP than 205lbsx9. Anyway I had a tear to my right triceps and only the inner (medial head) functions. My press/BP I have worked on more but I am able to make better progress on SQ/c&J/DL because I have "good legs/back". Also My Press/BP drops much more after a layoff than the other exercises for example I never spent much time on c&J and haven't done any for about three years but could probably get bak to my pr of 280 in 2 three months even if i had done nothing but it would probably take me at least six or seven from where I am now to get to a 220lbs layback press because my arm strength seems stubborn and disappears even if i take a short break from working it. My Pr in DL on the other hand was achieved in 2003 and I have not done SQ/DL since then (I did O-lifting in september-december 2006 working up from 135 sn 185 C&J 145 Press to 205/280/220). Any way my rationale for focusing on the above program is that DL is better from SQ for upper body and creates testosterone/growthhormone and that doing this and bench exclusively would maximize upper body development. I am however able to be more productive on Sq/dl/c&j than upper body exercises and also apparently on press (though i was working on all three O-lifts for the time) than bench press. I would ask therefore since I seem better on full-body movements if I should focus on something like complexes as you suggested or try to do BP/DL in hopes of maximizing upper body strength (I do not care so much for numbers in any given exercise so much as upper body strength/development) xx

Hi Pavel, Thanks – I've tried to find that article but haven't had much success. I'll keep trying. But thank you once again for your reply. I do cycle, at the moment just a simple linear cycle yet will have a look at Beyond BBuilding again. Intuitively I wonder if breathing would be correlated with the CNS ie. breathing outside of direct training. That and grippers. I was fine the next day (after my above question) but musclularly tight. Learning too through experience. If I may ask – I seem to find I can do more than say what you'd recommend in PTTP or the 5x5x5 (Beyond BBuild) – and can DL over 2 bodyweight, and will make gains doing this in all exercises. The fact I make gains makes me want to keep that cycle's intensity (#sets, 1RPM's etc.). I still peak however, so tweak – but find I still peak in the new cycle perhaps at the same volume/intensity level. Hmm – will have to think about that. I am trying lunges and pistols and am feeling that along with doing less, so it is hard to judge any strength gains at the moment (doing less). Thanks once more for your generosity in time and knowledge replying!

I think I may have figured out the answer to my second question: the “Effortless Superhuman” and “Eating the Elephant” in 4HB, because of their involvement, are best for deadlift/sprint and benchpress specialization, but not for someone trying to score a high powerlifting total. However, I'm still lost on my first question: for cycling the 80/20 Powerlifting, how much should poundage increase when going to 4×4, 3×3, 2×2, and how many weeks do I train 2×2?

Pavel, Thanks for your feedback. Are there any other multi-joint exercises, that will help balance the quads and hamstrings?

My goal is to progress with the 5×5 routine and find a competition or two with in the year. A problem I am having is when I complete a set of heavy Squats or D.L.s toward the end of my sets I get light headed and feel the need to sit down. The first thought that came to mind was to do a KB drill to assist with the endurance needed for heavy lift days.

Johnny, don't hold your breath non-stop; this could be a problem. Don't hyperventilate between sets. Walk, don't sit, right after the set. If the problem persists, check with a doc. Look up writings by Donnie Thompson and Mark Reifkind re KBs and PL.

That's what I wanted to hear! I'm not ready for the Barbie weights just yet. I will work on your suggestions. Thanks so much.

David, “How do I get motivated?” The answer is: “I have no idea”. To cut a long story short I've learned a bit about neruoscience and the conscious /unconscious idea, basically motivation is all about our internal programmes that we run, often on an unconscious level, the ultimate answer rests in us using a very nice part of our brain which works on automatic For example I read up a little on Furman who has the Guiness book of world records for having the most world records, – and as an 80-20 principle just ask the person what would motivate them and feed back the answers in a short and long time frame – there is a bit more to it than that but then you enter the realm of therapy. The person will answer with a sort of story or imagining of themselves, and this story or imagining will shape their destiny or good or not for good. Who knows maybe I've got it toally wrong though? Peace and thanks for the inital article words to live by 🙂 Peace

Thanks Pavel for the advice, I will try the 4-5 rep workout as I want to improve my bench poundages. Great site! Best of luvk to you- Gary

Thank you once again Pavel. I will contact Brett and look forward to seeing what he can recommend. I'm grateful for your help. Cheers.

Thank you Comrade.   Budem zdorovy   

Thank you. btw… the PTTP program has dramatically improved my life…. not just strength but it has crossed over into all areas of my life.

Christian, Donnie just wrote a new article: http://www.dragondoor.com/integration_powerlifting_and_kettlebells_the_perfect_match_/?CategoryId=20&Order=1

Thanks Comrade. Donnie is a machine: simple. I'm definitely going to incorporate the exercises you prescribed him (in relation to kettle bells). Especially after my heavy dead-lift session. Good for him pushing his boundaries; breaking new ground. I admire anyone that seeks excellence in their discipline. Some quick background….  I'm 28, and have always been athletic, however after reading Tim's book(s) and then finding out about your work, I took up the challenge to get stronger via the powerlifters' mantra.  4 months ago…. Had problems benching and dead lifting anything remotely respectable.   Me: 179cm 75 kilos  Then:  bench, 35kg, dead lift, 75kg. Sad. I know. I'm laughing at the numbers as I type.  Now:  bench 75 kg, dead lift 120 kg. Less sad. Getting better. 🙂 Same weight, maybe 2 kgs lighter, or there about. Still a long way from my long term goal:   1. Bench pressing twice my weight. 2. Dead lifting 3 times my weight.  3. Body like Daneil Craig's when walking out of the water in the James Bond movie (hence why I use your bear routine for the pump on my light bench day). Don't want to be a ballon. Nice body, and focus on getting stronger at that size.   Again, I'd like to thank you for your help here, and your information in general. Good information is hard to come by, especially with so much garbage out there; in most disciplines, unfortunately. Getting the right info, helps you leverage your time significantly and 'actually' have a fighting chance to achieve your goal. As Benjamin Franklin once was attributed in saying: "Dost thou love life? Then waste not time; for time is the stuff that life is made of." Thanks for helping me not waste time Pavel. 🙂 Also: Tim…respect. 🙂    

I'm in the San Francisco North Bay area. But also go to the Denver area.

I would also like to thank you sir, for taking the time and patience to answer the questions, one more if you don't mind. In one of your books you mentioned your military friends who did "ladders with 16-24-32" on their presses, how frequently did they do them, and how many times did they ladder through to build a "bigger than military issued" body? They include any other exercises? Thanks again Pavel.

Pavel, Thank you for your answers. I will read Easy Strength when it comes out in bookstores in November. Until then, what sets and reps do you recommend I try on this workout to focus more on improving for hockey (3X3, 3X5, 2X5)? Thanks again.

Pavel, I had a suspicion that you might say that. One week into the program and we'll see how it goes. Cheers and thanks for the advice.