The "Power to the People!" program, created by Pavel Tsatsouline, is a minimalist strength training program focused on building pure strength without size (hypertrophy). It’s designed to emphasize neural efficiency, allowing you to become stronger by improving your nervous system’s ability to recruit muscle fibers rather than increasing muscle mass. Core Principles: 1. Two Exercises: - The Deadlift (or a similar hinge movement) - The Bench Press (or another upper-body press like the Military Press) These compound lifts provide maximum strength gains with minimal training volume. 2. Low Reps, High Frequency: - 5 reps per set, 2 sets per workout. - Train 5 days per week. - The low reps help build strength without excessive fatigue. 3. Heavy But Submaximal Weights: - Work with around 80-90% of your 5-rep max (5RM), but never go to failure. - The goal is strength, not exhaustion. 4. "Wave Cycling" for Progressive Overload: - Gradually increase weight over several workouts, then reset to a lower weight and build up again. - This prevents burnout and maximizes long-term strength gains. 5. No Additional Assistance Work: - No extra lifts, no conditioning, no bodybuilding-style workouts. - Strength gains come from focused effort on just two lifts. 6. Minimal Fatigue & Fast Recovery: - Because you’re lifting submaximal weights and keeping the volume low, you recover quickly and can train frequently. Who Is This For? - People who want to get stronger without getting bigger (e.g., athletes, martial artists, tactical operators). - Those looking for efficient, minimalist training. - Individuals focused on absolute strength development rather than aesthetics. Who It’s Not For? - Bodybuilders or those looking for **muscle size** over pure strength. - People who enjoy **variety and high-volume workouts**. This program is an excellent way to develop serious strength while keeping workouts short and sustainable. It’s a classic example of Pavel’s "grease the groove" philosophy—practice strength often, but never to exhaustion.

The StrongFirst Russian Bear Program, developed by Pavel Tsatsouline, is a high-volume strength and muscle-building program. Unlike 'Power to the People!', which focuses purely on strength without hypertrophy, Russian Bear is designed to build strength and size using high-frequency, high-volume training while avoiding failure. Who Is This Program For? ✅ Lifters who want to build size and strength without needing many exercises. ✅ People who enjoy volume training but without excessive fatigue or failure. ✅ Those who can train frequently (at least 3-5x per week). ✅ Anyone who prefers simple, repeatable, and brutally effective programming. Who Should Avoid It? ❌ People looking for low-volume, low-frequency strength training (Power to the People! would be a better fit). ❌ Those who struggle with recovery or have limited time for high-volume workouts. ❌ Lifters who want lots of variety—this program is repetitive but effective. Key Takeaway Russian Bear is a gritty, high-volume strength and size program that uses descending pyramid sets to build strength, muscle, and work capacity while avoiding failure. It's perfect for those who love simple but effective programs and can handle frequent training without burning out.

A scalable, six-exercise full-body calisthenics program delivered through the Trainerize app to build strength and fitness with minimal equipment. Progressively adapt movements as your strength improves. Perfect for all fitness levels, from beginners to advanced. Program Structure: - Workout 3 non-consecutive days per week for 6 weeks. - Optional cardio on workout or alternate days. - Gradually increase intensity to ensure consistent progress while avoiding injury. Connect with a certified personal trainer in real time. If you need to modify this program or are unsure if it is right for you, don't hesitate to use the app to contact your ACSM-CPT-certified coach.