So basically lift a starting weight, stay at that weight until you build good endurance for that weight, and then up the weight and repeat. It makes sense to me.
So theres that and the theres the cycling where you start with volume (sets of like 8-12 x 3 @ like 70%) then like (6x3 @ like 80%) then 3 x 3 @ 90 and then hopefully work up a top set 1x1 @ like 102% so on so forth as your volume drops off and strength goes up you want to peak right when the two intersect...
I'm an S&C Coach with a BSc in Strength and Conditioning Sport Science and have been training people for over 20 years and I'm still struggling to understand the simplicity of this man's genius. Amazing!
If that’s the case, you should go back to school. I’ve only been lifting for 6 years and knew this information and understood what he was saying. Lots of youtubers preach this training method. I do my own variant of it
@@jeremyr7147 Idk mate. The list of journalists dying who happen to be critical of Putin kinda speaks for itself: en.wikipedia.org/wiki/List_of_journalists_killed_in_Russia#Under_Putin
Not only is he an encyclopedia of knowledge but he also is a master explainer. These are complex methods that he was able to breakdown into laymen’s terms.
I used the constant method in Running. I started at 20 minutes every other day. At first it was hard and i was completely destroyed at the end of a sessions (yes i was that unfit) but after a month or so it was like a walk in the park. I then moved up to 40 minutes. Again this at first was very hard but after a few weeks was easy. Up and up until i've reached my limited at 1.5 hours every day. At the end of a session i'm still tired but can still go to work etc. I've tried to do more but i just can't. I've reached my peak and even if i take a week off i can be back at that limited fairly easily. and old video but just wanted to tell my story.
I’ve been using the beginners technique that’s been working really well for me. Basically I go 2-4 times in the beginning. I do this for a few weeks. Then 6 months later I find myself on the coach watching joe rogan videos about fitness and realising I haven’t been to the gym for 6 months. Then I start up again for a few weeks and repeat the cycle. I find it really stabilises the laziness
haha ok, I was like that. then I invested a little and I have my home gym, helps a lot to be consistent with training. For me I like power lifting , so I bought a squat rack, bench(for bench-press) , olympic bar and weights. all used and ok quality
@@FixedWing82 I don't think it's as dumb as you think it is. Upon closer inspection there is something almost *seemingly* paradoxical about it, sort of akin to Zeno's paradox. The rate of growth is so slow and gradual that you never notice it getting bigger or getting heavier, and all the tiny increments of growth should be easily handled by small increments in strength to match, such that you slowly and gradually adjust in parallel... yet despite this illusion of no change, and despite the parallel adaptations of your own body, over a period of time the calf becomes huge and too heavy to even lift. If that's retarded then Zeno's paradox is retarded. Or maybe it just went over your head.
These are the sort of explanations I like. The fact that Pavel makes a distinction between theoretical/scientific vs empirical or phenomenological derived knowledge, I know this guy has a very profound acumen on the kinesological sciences. He truly deserves to be ranked as a Professor.
The documentary Rocky IV will show it isn’t effective. An amateur boxer turning pro named Ivan Drago resorted to using steroids. He was still beat by Rocky Balboa in the former U.S.S.R.
You know that's a movie? Made by Americans during the cold War? So of course it's gonna paint Drago as the bad guy and Rocky as the winner? It's not a documentary, it's a movie.
I was actually surprised there weren't more comments about steroids... given the title. 😏 Plenty of steroid use around the world, BUT is it state-sponsored? That's what seems to differentiate Russia, China et al.
Why? Any information that helps mankind should be free - for maximum overall gains that information has to offer. (with the exception of stupid ego competitions) (though I guess they have their perks in motivating personal growth) (whateves you got the point)
@@MrBottlecapBill Well that's a little more a nuanced question than simply yes or no. If I am doing something for mankind than yes I "work for free." But it's not for free, it's essentially to advance my kind which is ultimately a massive payoff to myself, and moreso my kind, my legacy, and my offspring. Examples off this would my contributions to OC (OpenCast LLC) and DD (I can provide materials on such at request! All my hard work, programming, etc. All done for free.) However, when it comes to sheer physical labor, of course I do not work for free. That is not something, whether released or not, will greatly disadvantage/advantage mankind. It is instead however a pool of labor from which sacrifice towards/pull from, and we need a system of equality in relation to it to ensure we contribute/pull fairly to our kind's balance in labors, reception of those labor's subject.
@@dialatedmcd I just wanted to say, I really like your reasoning, and how you backed up your position with good examples and arguments. Thank you for writing here.
@baby bean _ being an american myself, I know the number of American Olympic lifters that will get any decent results is few to none, in the lighter weights the chinese dominate, and in the heavier weights the eastern europeans dominate
Revisited this Podcast. Great ideas and information for the basic lifter or anyone wanting to learn of multiple programing methods of strength training. As is often typical, Rogan is excellent at asking great questions while also letting his guest speak uninterrupted.
WOW! The is a revelation to me and yet so logical. Step loading makes a lot of sense. The Adaptability of the body physically, chemically and mentally over a longer duration with the same weight seems so obvious and yet I had never thought of it before.
Greg nuckles the American drug free powerlifter explains this as increasing your work capacity ive got the best gains in my life with this type of training
@@David-mu8hn increasing reps and sets but same weights say for example starting at 3 sets 8 reps and over a few months building that up to 6 or 8 sets of 10 reps at around the 65 to 75 percent of your 1rm
I did not notice while I was training, but I was applying alot of his principles when I was getting in shape. Dude has alot of really accurate knowledge. He also left his ego behind, wich in life is almost always beneficial. Train smart not hard especially in the beginning.
I’ve made more strength gains in 4 weeks of Pavel’s method than in 6 months of ‘harder’ training. The main thing has been full body sessions, doing half as many reps as I could with a weight, in a rep range of 2 to 4 reps, with very long rest periods between the same exercise. I currently do 3 reps of weighted pull ups. Rest 2 minutes 3 reps of Zercher squats. Rest 2 minutes 3 reps of Barbell bench press. Rest 2 minutes 3 reps of Bent over row. Rest 2 minutes. 3 reps of Single arm dumbbell overhead press, 1 minute between each arm. 6 seconds Suitcase hold with a fat grip on a dumbbell. 1 minute between each arm. Rest 1 more minute Then repeat for 6 to 8 rounds of this. As Pavel says, stop the session when performance starts to decreases. I’ve been doing this every other day. It’s not exactly Pavel’s way - he says to train almost every day to grease the groove. Work at the moment means I can only do every other day
One important thing he didn't mention is that the olympic weightlifters who benefited from this were working out almost every day like this (75%, 3-5 reps).I talked to a olympic lifting coach from Yugoslavia who was coaching in 1980 olympics in Moscow and he did talk about similar way of training but the athleths were training almost every day. That is why this advice should be taken with a grain of salt if you are working a muscle group less frequently.
@@BRISTOLKETTLEBELLS He said that method was first tested at lower level athlets and then was implemented at higher level athlets.So this method works alsow at beginer level.Probably only difference is volume.At beginer level you will probably do less exercises and less sets per training.
Have you guys heard of Ivan Abadjiev? The greatest weightlifting coach and perhaps the best coach in all sports. He coached the Bulgarian national team and this man made 12 olympic champions. 57 World Champions and 64 European champions! I think he has pretty strong argument for one of the best coaches ever in any sport. Considering that he worked in country with the population of 7 milion at the time.
Was pretty easy to follow, i think it makes a difference if you have a good understand of sports and lifting science and actually do lift weights and follow the weightlifting scene somewhat
I know I’m not a kinesiologist or doctor but I work out and have a decent academic understanding of biology and how the body functions. Much of what he says seems very superficial and unpractical. I hypothesize that in the time you have to set up and follow and remember those training programs you could just do a few more sets on bench and get better results
And the guy doesn’t even look like he can do 2 plates on bench sooo I’m not too sure how qualified he is to be spewing some mumble jumbo that has limited testing and results as fact
Mr.BigBoss7 America accent. In British accent you can hear someone is not a native speaker even if they live here (and try hard to lose an accent) for many years.
@Mr.BigBoss7 "that came to states"? Lol! If you really think English is so easy and yours is so perfect, why do you make simple, classic mistakes? You'll get by well just the using basics. Your arrogance does the rest.
I bet Joe is seeing him by looking through his forhead reflection which bounces off his own forehead reflection then back to him a few more times until he sees him clearly.
@Mambo Jambo what country would that be? He's turned entrepreneur traveling the world doing seminars and building a brand. But do go on, sounds like you know what's up
@MarsHolst20 I've heard he's a successful powerlifter/bodybuilder. That's all I know about him. Subscribed to his channel but after watching just a couple videos I had to unsubscribe. He just came across as arrogant and annoying to me.
I've met and talked to Pavel at the Arnold Classic several times.Super nice guy.My brother and sister in law both have the highest RKC instructor certification.Its one of the hardest certifications to get cuz you have to complete the hardest exercises to become certified.
I've been weight training for about 9 months. And this step loading/cycling pattern is exactly what my body did naturally. I'm so glad that this is normal and not me just being lazy.
PAVEL is unappreciated for how much he’s positively impacted today’s training modalities. Kettlebells might’ve stayed a Eastern Bloc curiosity without him
Love how through this whole thing Joe is just clearly fixated on that whole calf thing like "Man it would be dope if I could run around with a bull on my shoulders. Imagine the puss I'd get..." Also wow, I've basically been doing this Soviet method the whole time I've been lifting without even knowing there was a science to it. It just felt natural.
I accidentally decided to do this when I was 19. I decided to start at certain weights such as 135 on deadlift, bench, squats (and all other lifts and I decided to to it every week for 3 months and at the end of 3 months it was so easy I was doing 10x10 and then I decided to up it significantly for 3 months and it happened again and I was squatting/deadlifting two plates and benching/rowing etc 185 and then upped it again after 3 months etc etc and after 1.5 years or so I was squatting 3 plates for 5x10, deadlifting 4 plates 5x10, benching 225 5x10 and barbell rowing 275 5x10 without straps. This shit works... personally looking back I would have started lighter but the results definitely speak for themselves
Gonna try this when the gyms open back up. So tired of this Covid bullshit. I gained like 25 lbs of fat and will probably have to start all over because my gains are gone. :(
Andrew Bolanos Andrew Bolanos hey bro. Uh let’s see... for the first three months I never went to failure. All I did was rehearse technique and get the volume in. And back then I just did a back day, chest day, leg day 3x per week. I was doing landscaping at the time too so I was getting a ton of exercise. As for the reps per set yeah every week I’d increase the reps or total time under tension(with a timer on my phone). As soon as I got close to failure I stopped every time no matter what because form and properly stimulating all the muscles/tendons etc was my top priority. After the first three months I started incorporating a more go to failure type day. I didn’t really know what I was doing tho(I was a kid) and I went to failure on the warmup sets lol 🙄 and yeah when I did it I did it every second week. No particular reason other than that it was really exhausting lol. Hope that helps bud 🤙🤪
@@TheJacali well i still dont get your logic! As you started with for ex. 160-170 lbs you did how many reps? so one day for a bodypart per week? and for three months you got up in reps how much? as i understood u did for ex. 1 week bench 1time with a certain amount of weight (reps?) then u did that 1 time per week with the same weight and after 3 months u added weight. so how much did u added everytime?
Bihzy I’ll be 26 later this year. And I’m recovering from knee injuries that happened a few years ago after a big accident. No one could help me but luckily I stumbled across kneesovertoesguy on Instagram and he’s helping bring my body back to life. In a few more weeks I’m hoping to be able to finally go back to work! Really looking forward to it. I’ve been basically crippled for the past 4-5 years. Has not been fun. But yeah I apply these same principles to my rehab exercise and will use these principles for the rest of my life. Instead of getting into specific numbers that I can hardly remember I’ll just give you a couple tips. Give time for your tendons/ligaments/bones etc to adapt. Doesn’t happen overnight. Takes 3ish weeks for those tissues to start getting stronger and they’ll continue to thicken over the next 8-12ish weeks and probably beyond(even if using the same weight the whole time). The progression should always feel easy. When I do my rehab exercises I do the same thing every day and I find it gets a little too easy around the 4-5 day mark. At that point add a rep or two to your sets or a bit of extra distance or more time under tension or whatever. My plan is to do this for life from now on and just gradually become super injury resistant and strong etc. Also the whole tendon/ligament/bone thing is really interesting! Why does everyone say “the first 3 weeks are the hardest”. It’s because your deconditioned and these important soft tissues are weak. Most injuries happen the first couple weeks back at the gym cause people push too hard. Also you can take what this guy is saying very literally and apply it to your training. Say you start benching for example and at first you can do 135 for 5-6 reps(not to failure). If you stick with the same weight for a couple months and get to the point where you can do 30 reps per set you’ll be able to just throw on 185 and get 5-8 rep sets. Then you can do the same thing and progress that from 5-6 reps to 30ish over a couple months and then jump up to 225 and get 5-6 reps. You can apply that shit and make the same and better progress because you won’t be risking injury/tweaks with all these weight jumps that are applied too quick. Lastly I’m more of a fan of full body workouts. I wasn’t preaching bodybuilding splits I was just describing what I did at the time. I was a dumb 19 year old who did this shit by accident lol. Cheers!
@@TheJacali hey well thx for this detailed answer and sry for whats happned to you! i got kind of experience in that too my right should pulled out over 30times my left shoulder round 10 times. did too much in my twenties. construction work, fitness lot of bench all day, judo, boxing and it just was too much. i nearly got no more joints in my right shoulder but i still can box hard and bench too but after a while it just becomes stiff and i have to stop. a main factor of stability is always to keep a full range of the body part. if its for ex the shoulder you have to do a lot of rotation work inside and outside flex without weights and with full concentration on it. alone a weight train will never solve the prob. i even think that an overall hypertrophy train will infect you muscles faster than pushing heavier!
This guy just blew my mind and spoke so well… usually you’ll only find someone who’s biased towards one method or something.. learned a lot just now about so much useful information I’ll never forget it
Yes there are current American strength and conditioning programs which cover all of this. Mark Rippetoe's Starting Strength program and the subsequent programs that follow. Please have him on the show, at your earliest convenience. He is quite the character. It would make for a great podcast! Thank you.
Does it really follow it? Isn't it 5x5 linear progression adding weight every work out and then dropping back a weight when you fail (wave loading) where as he's talking about step loading and veritable loads with the majority of the load being in the 75 percent range the rest 80 to 95 percent range so like sets of 8s 3s and sparring sets of 1 or 2s ocasionaly, 5x5 is a good beginner program tho and your right they'd be interesting guests for sure.
Less reps per set translates to more sets. If you overacidify your muscles by doing too much weight or too many reps, you're basically done. Whereas if you do 1/3 to 2/3 of your max weight and/or reps, you can do more sets of that, especially if you stretch and hydrate between sets, and you end up doing more reps in the long run.
"Whereas if you do 1/3 to 2/3 of your max weight and/or reps, you can do more sets of that, especially if you stretch and hydrate between sets, and you end up doing more reps in the long run." Yes - but Pavel recommends using 80% of your max weight.
How come there is no single word for the greatest coach Abajiev from Bulgaria 🇧🇬. He developed the most effective system totally different from Soviet and American.
Pavel knows his shit. I don’t give a crap about kettlebells as a method to get strength and endurance (that’s his method) but he clearly knows what he is talking about. Read his books.
Rich ex Piano used to do this chaotic method. He liked to surprise the body by sudden switches of exercises, drugs, or do them hungry, or wake up in the middle of the night and do reps, once he even died but the body didn't recover from that.
Anyone else get this feeling like he's about to just sum the whole thing up and simply explain it the whole time but he just never does, and keeps going on deeper and deeper tangents that never seem to loop back to what he started talking about? I'm still waiting for him to finish explaining "variable load training," but the video is almost over, hahaha.
I've been doing something similar almost by accident, and I'm glad to hear it..incredibly intelligent and insightful man...his fame is so well deserved
The title is "Why the Soviet Weightlifting System is Effective" but Pavel here repeatedly says that they actually don't know why it's effective, "we just know how to push the button". Irony is not lost lol
I accidentally applied step training to myself while trying to do 5x5 I was squatting 200 pounds (90 kg) for a while, even tho I should have been doing 95 to 100. but I felt it was dangerous to continue due to my form simply not feeling "right". One day I put 100 kg on the bar and squatted it 5x5. best squat session of my life. now im planning on doing the same thing with 100/105. feels way safer and strikes the balance between effort/comfort.
19:53 I think I might have an idea... It sound very much like "flow state" Too low of a challenge will be boring/you wont get stronger Too big of a challenge will cause anxiety/you will damage your muscles ...
I did add 5 lbs per week when I was first starting lifting about 7 yrs ago to my bench and I ended up going from 75 lbs to 315 lbs by the end of that year
@@Shadywho I didn't time it. Whenever I felt the weight was getting too easy, I increased to an uncomfortable weight that I could manage (in proper form) 12 reps.
I think I stumbled into a rough form of step training, just by seeing what works for me over the years, but this is making me want to do so much more research.
Yeah if Jesse Ventura didn't make the bad choices of being a navy seal, proffessional wrestler, Movie star and governor he couldve been a weightlifting nerd.
![ลองสุ่มไอโฟน 990 โกงมั้ย? [ โกงมั้ยครับ ep.101 ] | DOM](http://i.ytimg.com/vi/bfsWe0j492k/mqdefault.jpg)
Y’know throughout this whole podcast Joe was thinking about buying a Calf and running hills with it
Can you imagine? that burn bro
So was I
Lol
hahaha
Lmao
I love his hybrid culture way of speaking. He's got the direct and confident eastern European way of speaking and the chill swag of the west.
Let's go bowling...
Hey niko!
This is the most American sounding Russian accent I’ve ever heard
Petko Lilov which one 😂
he isnt russian
@@joys8634 what is he then.
@@alexl.4362 Belarusian
@@joys8634 bet he speaks Russian
I'm visualising Russian gyms
With racks of calves
And other farm animals
In progressively increasing sizes.
A Russian gym? Or a Russian fetish porn set?
That was a greek legend.
Well...they replaced calves with barbell long ago
@Toy Mecha
Maybe now... 😄
@@abrvalg321 Correct.
So basically lift a starting weight, stay at that weight until you build good endurance for that weight, and then up the weight and repeat. It makes sense to me.
Yes, really important, until you're basically an absolute champ at that weight and have full control and composure.
So theres that and the theres the cycling where you start with volume (sets of like 8-12 x 3 @ like 70%) then like (6x3 @ like 80%) then 3 x 3 @ 90 and then hopefully work up a top set 1x1 @ like 102% so on so forth as your volume drops off and strength goes up you want to peak right when the two intersect...
I'm re-watching this and taking detailed notes, I'm gonna try it
@@j43k wanna share em
Exactly. Simple,basic and common sense. That's what works
American Bro: Bro, add 5 pounds this time.
Russian Bro: Nah bro, gotta stabilize these gains.
nah comrade.gotta ztabilize zese gains
*Russian Bro: Nah bro, gotta stabilize these gains this month, but then... BOOM! +100 POUNDS
😂😂😂😂
@@GURken also russian bro *tbol and meldonium*
Soviet Bro: comrades we must stabilize the grain supplys
Never have I ever heard Joe be silent for so long. Mad respect. Love it.
Is it just me or does this guys head look like a kettlebell with those headphones
its just u
Lmfao nice
Best comment
🤣🤣🤣🤣😂🔥😂😂😂😂😂
😂😂😂 I can’t unsee it now
This guy is so intense Joe Rogan went silent for 10 minutes.
Cause he was in awe of how fast cows grows
@@lynnpehrson8826 😂😂
He is Russian.
This is the longest I’ve heard joe stay silent. Probably longer than when NDT was on
He’s mentioned this guy 999,999,999,999 times on the show. He wants to blow him so hard right now his mouth is watering
It’s because the other guys head is shinyer
I think the longest consecutive Joe silence was 1) Teddy Atlas and 2) Cowboy Cerone diving near death
Joe's still trying to recoup from when he had Lil Duvall on the other day
"Joe" Hey Pavel have you ever done DMT?" Rogan
Bro Joe has been talking about this guy for literally 4 years lol he must be so stoked
B JP this pleases the Broegan
This is why Joe isn’t interrupting like usual for once!
Bro Jogan???
Jro Bogan
@@TheAnderus Brim Wrongun
This guy would make a legendary story teller with that voice
Which one of his voices are you referring too? Lol
I want him to read the audio books of English translations of Russian literature.
@@argh2945 yees omg lmao
This guy looks like joe if he levelled up
lol
Joe on a strict diet without drugs.
He is to Rogan what Evil Buu is to Fat Majin Buu 😆
My brother!
@@M3Lucky best analogy i ever heard i must addmit
Patrick Stewart is really taking his method acting seriously
Has P Stew ever played a Russian?
@@davidd.6448 He played Lenin in Fall of Eagles
@@BabyGreen162 Will check it out. Hvala
@@davidd.6448 Nema na čemu - You're welcome!
He's Picard with a Russian accent👍💪😎😎
I'm an S&C Coach with a BSc in Strength and Conditioning Sport Science and have been training people for over 20 years and I'm still struggling to understand the simplicity of this man's genius. Amazing!
Juan Molano Right? I’m an older lifter who owes the last ten years of training pain free (mostly) to this man and his methods. Grease the groove!!!
Agreed!
Dan John is also another fantastic teacher.
It's that legit? I'm struggling to follow man.. what were the main points that you found to be the most relevant?
If that’s the case, you should go back to school. I’ve only been lifting for 6 years and knew this information and understood what he was saying. Lots of youtubers preach this training method. I do my own variant of it
@@GeorgeZimmermen Dunning Kruger gg
20 mins later I learned about 3 forms of training
1. SCIENCE
2. BRO SCIENCE
3. RUSSIAN BRO SCIENCE
Mr 14 what language are you trying to speak?
😂🤣😅ahaha
4. RUSSIAN TACTICAL SPECIAL FORCES BRO SCIENCE
Loll !!!!
Going to the gym is hard enough fuck I'm trying to learn something , this guy is hard to follow , he's talking to himself
get putin on the show
will that would be awesome
Epic! I think Putin is pretty cool and just used as a boogie man since bin laden's dead.
Jeremy R he kills journalists that he doesn’t agree with
@@esmeeisen9919 so cnn says..
@@jeremyr7147 Idk mate. The list of journalists dying who happen to be critical of Putin kinda speaks for itself: en.wikipedia.org/wiki/List_of_journalists_killed_in_Russia#Under_Putin
Not only is he an encyclopedia of knowledge but he also is a master explainer. These are complex methods that he was able to breakdown into laymen’s terms.
I’m at 16 minutes in and I’m completely lost.
@@aaroncameron1469yeah I’m with ya there
Sovieta have a unique passion for learning and teaching they are very cerebral persons.
I used the constant method in Running. I started at 20 minutes every other day. At first it was hard and i was completely destroyed at the end of a sessions (yes i was that unfit) but after a month or so it was like a walk in the park. I then moved up to 40 minutes. Again this at first was very hard but after a few weeks was easy. Up and up until i've reached my limited at 1.5 hours every day. At the end of a session i'm still tired but can still go to work etc. I've tried to do more but i just can't. I've reached my peak and even if i take a week off i can be back at that limited fairly easily.
and old video but just wanted to tell my story.
Are you still running?
Hope so!
by now u better be on at least 2 hours every other day
@@lukelimer413what are you doing that’s near her level to be talking like that? “YoU bEtTer bE aT 2 HoUrs EvErY dAy bY nOw”
I’ve been using the beginners technique that’s been working really well for me. Basically I go 2-4 times in the beginning. I do this for a few weeks. Then 6 months later I find myself on the coach watching joe rogan videos about fitness and realising I haven’t been to the gym for 6 months. Then I start up again for a few weeks and repeat the cycle. I find it really stabilises the laziness
Dave I do the same thing lol
haha ok, I was like that. then I invested a little and I have my home gym, helps a lot to be consistent with training. For me I like power lifting , so I bought a squat rack, bench(for bench-press) , olympic bar and weights. all used and ok quality
@@sultanaljuhani1571 I bought a cheap power rack on amazon; been doing the 5x5 program with it. Saves a lot of time and money in the long run.
This technique works really well!! Also keeps your ego down! I been using it for over a decade! I'm glad you discovered it!!
Joe "isnt it fascinating that something can grow faster than you can carry it" Rogan
I say the same with every morning wood i have
I've started carrying a baby elephant around just to rest the theory
hahahahahahahaha
@@FixedWing82 I don't think it's as dumb as you think it is. Upon closer inspection there is something almost *seemingly* paradoxical about it, sort of akin to Zeno's paradox. The rate of growth is so slow and gradual that you never notice it getting bigger or getting heavier, and all the tiny increments of growth should be easily handled by small increments in strength to match, such that you slowly and gradually adjust in parallel... yet despite this illusion of no change, and despite the parallel adaptations of your own body, over a period of time the calf becomes huge and too heavy to even lift. If that's retarded then Zeno's paradox is retarded. Or maybe it just went over your head.
Pavel didn’t even entertain that thought and go down that road.
In mother Russia...Siberia...
"If he dies...he dies..."
Ou vai ou racha
-Mario Yamazaki
These are the sort of explanations I like. The fact that Pavel makes a distinction between theoretical/scientific vs empirical or phenomenological derived knowledge, I know this guy has a very profound acumen on the kinesological sciences. He truly deserves to be ranked as a Professor.
The documentary Rocky IV will show it isn’t effective. An amateur boxer turning pro named Ivan Drago resorted to using steroids. He was still beat by Rocky Balboa in the former U.S.S.R.
NoNoNoNii It was a joke. He still needed the steroids despite the U.S.S.R. training program.
@@elmagnificodep some people have no SOH mate.
You know that's a movie? Made by Americans during the cold War? So of course it's gonna paint Drago as the bad guy and Rocky as the winner? It's not a documentary, it's a movie.
Jaberwock33 that joke went over your simple minded head. 😂
Wow! Mind blown! Thank you!
The people in the comments underestimate how much steroids are used across the world besides russia
Well said. About time i saw it written in the comments....
They are everywhere, Russia is just known for its pro steroid environment.
Right? It turns out most people aren't exactly forthcoming about that information...
They're demonized in the U.S. terribly. The powers that be prefer us weak.
I was actually surprised there weren't more comments about steroids... given the title. 😏
Plenty of steroid use around the world, BUT is it state-sponsored?
That's what seems to differentiate Russia, China et al.
absolutely priceless...one of the first times i felt guilty this information is FREE. we live in an amazing time
amazing stuff man. we take it for granted, im watching in bed, got to get to sleep because I cant wait to wake up and hit the weights ahaha
Why? Any information that helps mankind should be free - for maximum overall gains that information has to offer.
(with the exception of stupid ego competitions) (though I guess they have their perks in motivating personal growth) (whateves you got the point)
@@dialatedmcd Why should anyone elses' hard work be free? Do you work for free?
@@MrBottlecapBill Well that's a little more a nuanced question than simply yes or no. If I am doing something for mankind than yes I "work for free." But it's not for free, it's essentially to advance my kind which is ultimately a massive payoff to myself, and moreso my kind, my legacy, and my offspring. Examples off this would my contributions to OC (OpenCast LLC) and DD (I can provide materials on such at request! All my hard work, programming, etc. All done for free.)
However, when it comes to sheer physical labor, of course I do not work for free. That is not something, whether released or not, will greatly disadvantage/advantage mankind. It is instead however a pool of labor from which sacrifice towards/pull from, and we need a system of equality in relation to it to ensure we contribute/pull fairly to our kind's balance in labors, reception of those labor's subject.
@@dialatedmcd I just wanted to say, I really like your reasoning, and how you backed up your position with good examples and arguments.
Thank you for writing here.
Tasteful of joe to sit back and listen for tens of minutes at a time.
Pavel Tsatsouline: Let me tell how/why/about (insert strength-related topic)
* takes a sip for dramatic effect *
* continues talking *
Proceed to not actually give anything intelligible...
@@timw4432 Far from the truth, I learned a lot.
He literally gave you percentages and rep ranges.
@@ds2k15 He expected a tictoc challenge or "i feel like this is working" or something along the lines i guess.
slowly talking with that skeleton face and deep voice
I don’t even care what subject he’s speaking on he’s just so enjoyable to listen to speak. Very articulate.
Joe interviews Agent 47, who describes how to become the one true Thiccman.
Stay hydrated
Mega swole god mega swole
Always listening when an expert discusses how the Russians train.
@baby bean _ keep telling that to yourself
@baby bean _ being an american myself, I know the number of American Olympic lifters that will get any decent results is few to none, in the lighter weights the chinese dominate, and in the heavier weights the eastern europeans dominate
@baby bean _ And Americans weren't on drugs? Hahahaha
baby bean _ You’re seriously delusional if you don’t think the Americans weren’t as geared as the Russians.
baby bean _ no medals to show it in weightlifting
Revisited this Podcast. Great ideas and information for the basic lifter or anyone wanting to learn of multiple programing methods of strength training.
As is often typical, Rogan is excellent at asking great questions while also letting his guest speak uninterrupted.
Thank you for the expert summary of this! I had been looking for an opinion just like yours!
Pável is a master of his trade, I don’t know anyone as astute as this man.
Ever carry a calf on dmt?
WOW! The is a revelation to me and yet so logical. Step loading makes a lot of sense. The Adaptability of the body physically, chemically and mentally over a longer duration with the same weight seems so obvious and yet I had never thought of it before.
Yeah, to me too. It makes complete sense, but I've never thought of it.
Greg nuckles the American drug free powerlifter explains this as increasing your work capacity ive got the best gains in my life with this type of training
@@markcalleja8463 same weights.. But never increasing reps for the whole cycle? I am assuming never increase sets.
@@David-mu8hn increasing reps and sets but same weights say for example starting at 3 sets 8 reps and over a few months building that up to 6 or 8 sets of 10 reps at around the 65 to 75 percent of your 1rm
@@David-mu8hn he never said decrease sets just use same weight listen
Joe "this guy's forehead is shinier than mine" Rogan
T'Town Tim
He has some type of spherical thing, right under the surface of his forehead.
@T'Town Tim nice
It’s called a butter face. Get it right.
Joe needs to switch to a hypoallergenic organic handmade shea butter scalp emollient and hypo-folate. Because he’s worth it.
Bruv
Jean Luc Tsatsouline Picard, captain of the USS KETTLEBELL.
Slap Stick *USSR KETTLEBELL
Love his books. A pleasure to finally hear his voice. His knowledge and deep thinking is amazing and his accent is so slight, it helps us big time!
Olympic Lifting is the coolest sport ever. I remember seeing Vasily Alekseyev on The Wide World of Sports and I was hooked.
I did not notice while I was training, but I was applying alot of his principles when I was getting in shape.
Dude has alot of really accurate knowledge. He also left his ego behind, wich in life is almost always beneficial.
Train smart not hard especially in the beginning.
You can only truly make gains when you push ego aside and listen to your body.
I bought this guy’s books at Barnes & Noble back when I was a teenager in the late 90’s, been saying Rogan should have him on for a while.
every now and then he hits a syllable that makes is whole face flinch
It must be to make the American sound to his English.
I’ve made more strength gains in 4 weeks of Pavel’s method than in 6 months of ‘harder’ training. The main thing has been full body sessions, doing half as many reps as I could with a weight, in a rep range of 2 to 4 reps, with very long rest periods between the same exercise.
I currently do 3 reps of weighted pull ups. Rest 2 minutes
3 reps of Zercher squats. Rest 2 minutes
3 reps of Barbell bench press. Rest 2 minutes
3 reps of Bent over row. Rest 2 minutes.
3 reps of Single arm dumbbell overhead press, 1 minute between each arm.
6 seconds Suitcase hold with a fat grip on a dumbbell. 1 minute between each arm.
Rest 1 more minute Then repeat for 6 to 8 rounds of this.
As Pavel says, stop the session when performance starts to decreases.
I’ve been doing this every other day.
It’s not exactly Pavel’s way - he says to train almost every day to grease the groove. Work at the moment means I can only do every other day
Are you a grappler?
One important thing he didn't mention is that the olympic weightlifters who benefited from this were working out almost every day like this (75%, 3-5 reps).I talked to a olympic lifting coach from Yugoslavia who was coaching in 1980 olympics in Moscow and he did talk about similar way of training but the athleths were training almost every day. That is why this advice should be taken with a grain of salt if you are working a muscle group less frequently.
Soviet method is for serious lifters not beginners. He does mention that.
@@BRISTOLKETTLEBELLS He said that method was first tested at lower level athlets and then was implemented at higher level athlets.So this method works alsow at beginer level.Probably only difference is volume.At beginer level you will probably do less exercises and less sets per training.
They were able to do that using peds
Have you guys heard of Ivan Abadjiev? The greatest weightlifting coach and perhaps the best coach in all sports. He coached the Bulgarian national team and this man made 12 olympic champions. 57 World Champions and 64 European champions! I think he has pretty strong argument for one of the best coaches ever in any sport. Considering that he worked in country with the population of 7 milion at the time.
Awesome interview! But the whole time I felt as if the guy’s headphone cord was way to short 😬
Escaping Reality lol he shoulda just switched them around
Oh no, now I can't unsee it
Now that's all I can see!
Lmaooo
That's an elastic band. He's training his neck I believe, the Russian way.
I like how he switches to absolutely Russian way of pronouncing "professor" at some points :)
How can I listen so long but not understand anything
Because you are dumb
probably because you don't lift or know the people he's talking about... idk
Was pretty easy to follow, i think it makes a difference if you have a good understand of sports and lifting science and actually do lift weights and follow the weightlifting scene somewhat
I know I’m not a kinesiologist or doctor but I work out and have a decent academic understanding of biology and how the body functions. Much of what he says seems very superficial and unpractical. I hypothesize that in the time you have to set up and follow and remember those training programs you could just do a few more sets on bench and get better results
And the guy doesn’t even look like he can do 2 plates on bench sooo I’m not too sure how qualified he is to be spewing some mumble jumbo that has limited testing and results as fact
His accent is almost completely gone, crazy, he still has a Russian cadence but almost no accent
Mr.BigBoss7 Ему 20 минимум было когда в штаты уехал
@@basedlukashenko5249 Texas mashed potatoes and grilled corn?
Mr.BigBoss7 America accent. In British accent you can hear someone is not a native speaker even if they live here (and try hard to lose an accent) for many years.
@Mr.BigBoss7 that's true for any person
@Mr.BigBoss7 "that came to states"? Lol! If you really think English is so easy and yours is so perfect, why do you make simple, classic mistakes? You'll get by well just the using basics. Your arrogance does the rest.
Pavel is the best. Even his use of the English language is phenomenal
His accent is 25% Russian, 25% French, 25% American, and 25% Canadian
Literally wtf😂 those 4 exactly 🙏🏿
With the syncopation of Bruce Lee
So its 35% french? :/
and a certain percentage of bullcrap
So %50 Canadian ha
why do I feel like this guy is wearing short yoga shorts under the table?
With a monster pp
Wish i had the quads to pull off wearing cycling shorts casually
Reminds me of a 50 yr old by my house that looks just like this
Wears bike shorts on the reg
And bangs a super hot hippy thats like 23
Andrew Nevarez FOR REAL BRO!
Because he is.
Pretty sure joe is looking at his reflection in this mans head the whole time
lol.
I'm looking @ your reflection on his forehead lol
I bet Joe is seeing him by looking through his forhead reflection which bounces off his own forehead reflection then back to him a few more times until he sees him clearly.
icuucmeicuucme
Lol
When did Patrick Stewart become a fitness nut?
Kevin Rex Mark Strong is a better doppelgänger
Stew starting to age the past few years. Makes me sad.
I used to be Patrick Stewart's trainer about 12 years ago, he was 65 at the time and he was a bit of beast in the gym.
😂😂😂
To seek out strange new gyms
To seek out new lifts and PRs
To be stronger and faster than anyone has before...
😂🤣😂🤣
Him describing the routine was a movie, in and of itself. Superb description.
I'd love to see some weightlifters like dmitry klokov on this podcast.
He would need an active translator for the whole interview
@@michaelmartinelli1247 he speaks pretty good english these days!
@Mambo Jambo what country would that be?
He's turned entrepreneur traveling the world doing seminars and building a brand. But do go on, sounds like you know what's up
Klokov and Torokkitty (sp), Max Aita and Clarence/Eoin would be some very interesting posdcasts
He needs to get Dr Mike Israetel on this damn podcast!
I was thinking the same thing, or Brad Schoenfeld
@@g_raff_har8518 Better yet, both..
@@erikhogan9140 yeah buddy, there would be so much value in that
@MarsHolst20 I've heard he's a successful powerlifter/bodybuilder. That's all I know about him. Subscribed to his channel but after watching just a couple videos I had to unsubscribe. He just came across as arrogant and annoying to me.
MarsHolst20 I thought Greg focus more on bodybuilding over strength.
I've met and talked to Pavel at the Arnold Classic several times.Super nice guy.My brother and sister in law both have the highest RKC instructor certification.Its one of the hardest certifications to get cuz you have to complete the hardest exercises to become certified.
I've been weight training for about 9 months. And this step loading/cycling pattern is exactly what my body did naturally. I'm so glad that this is normal and not me just being lazy.
This is the podcast you needed to have Louie on!
Pável is one smart dude. His English is above impeccable
This guy is brillant, very scientific and knowledgeable
His voice just makes you want to listen...whatever tf dialect that is...i couldn't turn away lol
Joe "carry the calf" Rogan
PAVEL is unappreciated for how much he’s positively impacted today’s training modalities. Kettlebells might’ve stayed a Eastern Bloc curiosity without him
Love how through this whole thing Joe is just clearly fixated on that whole calf thing like
"Man it would be dope if I could run around with a bull on my shoulders. Imagine the puss I'd get..."
Also wow, I've basically been doing this Soviet method the whole time I've been lifting without even knowing there was a science to it. It just felt natural.
The man the myth the legend!
4ksandknives Scott sterling!!!!!
The cum, the stain, the broken condom - 4ksandknives
This guy for 5 minutes = better than a full podcast with that wet blanket Usman.
Lol
I accidentally decided to do this when I was 19. I decided to start at certain weights such as 135 on deadlift, bench, squats (and all other lifts and I decided to to it every week for 3 months and at the end of 3 months it was so easy I was doing 10x10 and then I decided to up it significantly for 3 months and it happened again and I was squatting/deadlifting two plates and benching/rowing etc 185 and then upped it again after 3 months etc etc and after 1.5 years or so I was squatting 3 plates for 5x10, deadlifting 4 plates 5x10, benching 225 5x10 and barbell rowing 275 5x10 without straps. This shit works... personally looking back I would have started lighter but the results definitely speak for themselves
Gonna try this when the gyms open back up. So tired of this Covid bullshit. I gained like 25 lbs of fat and will probably have to start all over because my gains are gone. :(
Andrew Bolanos Andrew Bolanos hey bro. Uh let’s see... for the first three months I never went to failure. All I did was rehearse technique and get the volume in. And back then I just did a back day, chest day, leg day 3x per week. I was doing landscaping at the time too so I was getting a ton of exercise.
As for the reps per set yeah every week I’d increase the reps or total time under tension(with a timer on my phone). As soon as I got close to failure I stopped every time no matter what because form and properly stimulating all the muscles/tendons etc was my top priority.
After the first three months I started incorporating a more go to failure type day. I didn’t really know what I was doing tho(I was a kid) and I went to failure on the warmup sets lol 🙄 and yeah when I did it I did it every second week. No particular reason other than that it was really exhausting lol.
Hope that helps bud 🤙🤪
@@TheJacali well i still dont get your logic! As you started with for ex. 160-170 lbs you did how many reps? so one day for a bodypart per week? and for three months you got up in reps how much? as i understood u did for ex. 1 week bench 1time with a certain amount of weight (reps?) then u did that 1 time per week with the same weight and after 3 months u added weight. so how much did u added everytime?
Bihzy I’ll be 26 later this year. And I’m recovering from knee injuries that happened a few years ago after a big accident. No one could help me but luckily I stumbled across kneesovertoesguy on Instagram and he’s helping bring my body back to life. In a few more weeks I’m hoping to be able to finally go back to work! Really looking forward to it. I’ve been basically crippled for the past 4-5 years. Has not been fun. But yeah I apply these same principles to my rehab exercise and will use these principles for the rest of my life.
Instead of getting into specific numbers that I can hardly remember I’ll just give you a couple tips. Give time for your tendons/ligaments/bones etc to adapt. Doesn’t happen overnight. Takes 3ish weeks for those tissues to start getting stronger and they’ll continue to thicken over the next 8-12ish weeks and probably beyond(even if using the same weight the whole time).
The progression should always feel easy. When I do my rehab exercises I do the same thing every day and I find it gets a little too easy around the 4-5 day mark. At that point add a rep or two to your sets or a bit of extra distance or more time under tension or whatever.
My plan is to do this for life from now on and just gradually become super injury resistant and strong etc.
Also the whole tendon/ligament/bone thing is really interesting! Why does everyone say “the first 3 weeks are the hardest”. It’s because your deconditioned and these important soft tissues are weak.
Most injuries happen the first couple weeks back at the gym cause people push too hard.
Also you can take what this guy is saying very literally and apply it to your training.
Say you start benching for example and at first you can do 135 for 5-6 reps(not to failure). If you stick with the same weight for a couple months and get to the point where you can do 30 reps per set you’ll be able to just throw on 185 and get 5-8 rep sets. Then you can do the same thing and progress that from 5-6 reps to 30ish over a couple months and then jump up to 225 and get 5-6 reps.
You can apply that shit and make the same and better progress because you won’t be risking injury/tweaks with all these weight jumps that are applied too quick.
Lastly I’m more of a fan of full body workouts. I wasn’t preaching bodybuilding splits I was just describing what I did at the time. I was a dumb 19 year old who did this shit by accident lol.
Cheers!
@@TheJacali hey well thx for this detailed answer and sry for whats happned to you! i got kind of experience in that too my right should pulled out over 30times my left shoulder round 10 times. did too much in my twenties. construction work, fitness lot of bench all day, judo, boxing and it just was too much. i nearly got no more joints in my right shoulder but i still can box hard and bench too but after a while it just becomes stiff and i have to stop. a main factor of stability is always to keep a full range of the body part. if its for ex the shoulder you have to do a lot of rotation work inside and outside flex without weights and with full concentration on it. alone a weight train will never solve the prob. i even think that an overall hypertrophy train will infect you muscles faster than pushing heavier!
This guy just blew my mind and spoke so well… usually you’ll only find someone who’s biased towards one method or something.. learned a lot just now about so much useful information I’ll never forget it
Amazing video. This guys is very articulate.
Yes there are current American strength and conditioning programs which cover all of this. Mark Rippetoe's Starting Strength program and the subsequent programs that follow. Please have him on the show, at your earliest convenience. He is quite the character. It would make for a great podcast! Thank you.
Does it really follow it? Isn't it 5x5 linear progression adding weight every work out and then dropping back a weight when you fail (wave loading) where as he's talking about step loading and veritable loads with the majority of the load being in the 75 percent range the rest 80 to 95 percent range so like sets of 8s 3s and sparring sets of 1 or 2s ocasionaly, 5x5 is a good beginner program tho and your right they'd be interesting guests for sure.
Less reps per set translates to more sets. If you overacidify your muscles by doing too much weight or too many reps, you're basically done. Whereas if you do 1/3 to 2/3 of your max weight and/or reps, you can do more sets of that, especially if you stretch and hydrate between sets, and you end up doing more reps in the long run.
"Whereas if you do 1/3 to 2/3 of your max weight and/or reps, you can do more sets of that, especially if you stretch and hydrate between sets, and you end up doing more reps in the long run."
Yes - but Pavel recommends using 80% of your max weight.
Joe “how much elk meat do you need to eat wit your k 9 teeth to grow faster than the calf” rogan
I used to use the Reg Park 5x5 method and had crazy gains. It's not too unlike this. Makes me happy that I was doing something almost right.
How come there is no single word for the greatest coach Abajiev from Bulgaria 🇧🇬. He developed the most effective system totally different from Soviet and American.
Bulgarians should come advocate their system
Pavel knows his shit. I don’t give a crap about kettlebells as a method to get strength and endurance (that’s his method) but he clearly knows what he is talking about. Read his books.
This week on Joe Rogan: Mark Strong plays a Russian weightlifting expert.
Wow, didn’t realize there’s a pun there
I feel like his 2 accents are competing against each other lol
I always cringe at Russians who try so desperately hard to have American (or English) accents.
@@threethrushes I thought it was just me who was hearing that!
@@threethrushes you cringe at fluency? Wtf lol sorry he doesn't sound like Drago dude lol
@@thepants1450 Fr lol
its good to learn about the Bulgarian system and its creator Ivan Abadjiev.
Watched this podcast and parts of this podcast over and over again. So much fucking knowledge. A lot of things for me to experiment with.
Rich ex Piano used to do this chaotic method. He liked to surprise the body by sudden switches of exercises, drugs, or do them hungry, or wake up in the middle of the night and do reps, once he even died but the body didn't recover from that.
who knew Holes would teach us such a good lesson on progressive overload
Anyone else get this feeling like he's about to just sum the whole thing up and simply explain it the whole time but he just never does, and keeps going on deeper and deeper tangents that never seem to loop back to what he started talking about? I'm still waiting for him to finish explaining "variable load training," but the video is almost over, hahaha.
I agree, by the end I knew less then I did before the video started.
@@sen5i
How? You would have to have just checked out for more than half of the video.
Happens when you listen to someone who is really into a topic. Everything matters.
I've been doing something similar almost by accident, and I'm glad to hear it..incredibly intelligent and insightful man...his fame is so well deserved
Joe regrets having him on his show. He will need to recover for the next few weeks by having guests who only want to hear him speak.
I guess neil degrasse tyson wont be on. He never shuts the f*ck up
Joe is a sponge right now.
Great guest in Pavel!
The title is "Why the Soviet Weightlifting System is Effective" but Pavel here repeatedly says that they actually don't know why it's effective, "we just know how to push the button". Irony is not lost lol
Been step-loading for 53 years. It REALLY works! Just be patient and consistent.
I accidentally applied step training to myself while trying to do 5x5
I was squatting 200 pounds (90 kg) for a while, even tho I should have been doing 95 to 100. but I felt it was dangerous to continue due to my form simply not feeling "right".
One day I put 100 kg on the bar and squatted it 5x5. best squat session of my life. now im planning on doing the same thing with 100/105. feels way safer and strikes the balance between effort/comfort.
I've gone through literally the exact same thing last 3 months
19:53
I think I might have an idea...
It sound very much like "flow state"
Too low of a challenge will be boring/you wont get stronger
Too big of a challenge will cause anxiety/you will damage your muscles
...
Such is life
I did add 5 lbs per week when I was first starting lifting about 7 yrs ago to my bench and I ended up going from 75 lbs to 315 lbs by the end of that year
That’s pretty impressive bench gains for just 1 year
I started lifting 6 months ago, did the Soviet step loading approach naturally, works for me so far!
How long did you do the same weight for?
@@Shadywho I didn't time it. Whenever I felt the weight was getting too easy, I increased to an uncomfortable weight that I could manage (in proper form) 12 reps.
one of the most influential JRE episodes for me, personally
if you could define a manly way to sip coffee, this guy has it down to a science.
Tea.....he's Russian.
“Cycling”
I think I stumbled into a rough form of step training, just by seeing what works for me over the years, but this is making me want to do so much more research.
This guy looks like Jesse Ventura in a parallel
universe if he made all right life choices.
Lmao!!!!!!!!!!
Lol “if he made all right life choices”
Yeah if Jesse Ventura didn't make the bad choices of being a navy seal, proffessional wrestler, Movie star and governor he couldve been a weightlifting nerd.
Bru
@@natureboy1281
Love it!😂
It prevents endocrine and CNS burnout. It makes so much sense. Training optimally and not maximally.
You can't burn your CNS out... that's your brain and spinal cord
Dylan B - it’s a figure of speech. But yos you can overtax your CNS.
Joe should get some big comfy recliners to make the conversation more relaxed.