T Nation

Russian Bear Method

I know the loading technique for this method,
1st set- 5 reps with a weight you could do 6
2nd set- 90% of 1st set for 5 reps
the rest- 80% of 1st set for 5 reps untill you can’t do 5 with good form
And i know your suppose to use tension techniques does this mean a slow negative and a fast positive or what does this mean?
And whats the frequency for this program i’ve read you do 2 exercises 3 times a week using the bear method??? I’m kinda confused about everything but the loading technique any help would be appreciated?