T Nation

Russian Bear


#1

Can someone PM me a good link for the Russian Bear workout? I read through four pages of search links and didn't find anything that described it in any detail.

Thx.


#2

Try Customized Volume Training in that article thay mantion russian bear workout.


#3

If I remember correctly...

Pick 5 "money" exercises to work your entire body. For ex: Deadlift, Bench Press, Bent Row, Military Press, and Pullup.

Do 5 reps with your 5 rep max.
rest 3-5 minutes
Do 5 reps with 90% of your 5 rep max.
rest 3-5 minutes
Do 5 reps with 80% of your 5 rep max.
rest 30-90 seconds.
Do 5 reps with 80% of your 5 rep max.
.
.
.

Repeat doing sets of 5 with 80% of your 5 rep max with short 30-90s rests until you fail on the fifth rep. Then it's...

Do 4 reps with 80% of your 5 rep max
rest 30-90s
Do 4 reps....

Repeating until you fail on the 4th rep. Then it's...

Do 3 reps with 80% of your 5 rep max.
rest 30-90s
Do 3 reps.....

Repeating until you fail on the 3rd rep. Then you're done. Go to the next exercise.

With everything I'm learning in my Kinesio degree, this program should make you sweat T, GH, and IGF-1. It's just that it can only be done if you're not doing any other sort of athletic training.


#4

http://www.t-nation.com/readTopic.d?id=543803

Dan


#5

that link doesn't work. it is Mike Mahler's "Customized Volume Training"