Part 5 in our series on the methods of Russian powerlifting coach Konstantin Rogozhnikov.
Rogozhnikov designs his medium days as “bodybuilding” days. You “pump the muscles up with blood” with 3 sets of 8 using “a weight that you couldn’t just easily cruise through 8 reps with.” Timur Andreev, a former champion from Rogozhnikov’s stables, makes this more concrete: On medium day, you pick a weight that you could do nine reps with and do just 8, leaving one rep “in the tank.” Experienced powerlifters, you can choose to do eight speed triples instead if you wish. (Note: Rogozhnikov uses triples for speed squats.)
On medium days you get a lot of choice. On medium bench days, you are not just limited to competition benches. You can try dumbbell benches or pause benches or close-grip benches too. On leg and back day, you can squat to boxes of various heights if you like, or maybe do pause squats (where you pause for a couple of seconds in “the hole”).
Power Slang: “The hole.” In the squat, the very bottom part of the lift, where your hips are sunk lower than the tops of your knees.
For your deadlifts, do them after your squats, with 2 sets of 6-8 from the floor. (Eight reps would best, since the recovery-conscious Rogozhnikov is worried about taxing the body with too much weight when it comes to pulls from the floor). And if you deadlift sumo, Rogozhnikov suggests that you alternate conventional and sumo stances on your light and medium days.
In our next installment, Rogozhnikov’s unique “heavy days,” which can be all-in death marches but are also strangely conservative.
Part 4 in our series on the training methods of Russian powerlifting coach Konstantin Rogozhnikov.
Rogozhnikov prescribes a standard regimen of “assistance” work every day for his athletes. But is it right for you? Probably not.
Powerlifters label “assistance work” any lifting outside of the three “main lifts”: the squat, bench, and deadlift. That includes anything from curls to pressing weights overhead to those silly Nautilus leg thingies to dumbbells to pushing and pulling a tire sled. Powerlifters don’t compete in those lifts, but they use them instrumentally to help build their main lifts. They do their assistance work after the main lifting of the day and in a low-key way. Usually it’s all light weights, high reps, and no psyching up or going for personal records.
American powerlifters tend to do a lot of assistance work. Partly they are looking to strengthen whatever muscles they think are their “weak links.” For example, lifters who feel limited in the deadlift by their grip muscles might row a dumbbell for high reps. They also might use assistance work to grow certain muscles larger after the low-rep strength work, which believe it or not does not swell you up very much. With some extra size in well-chosen locations, you can make it easier to press or squat a barbell by using your own body as launching pad or a cushion. For example, you can boost your bench a lot just by growing bigger lats and biceps. At the bottom of the press, when your upper arms are mashed against your sides, you can help bump the bar up a couple of inches just by flexing your arms and flaring your lats. They give you a sort of “hydraulic lift” that helps you start the press.
But like a lot of Eastern European coaches, Rogozhnikov spares his athletes the plentiful assistance work favored by their American counterparts. Above all things, he wants you to rest and recover. Only do as much work as you must! So he prescribes a very limited regimen of assistance, which his athletes use as a sort of cool-down. Their only aim is to pump fresh blood and nutrients through the muscles they have just worked to kick off the recovery process. In this too he is typical of coaches from the former Eastern Bloc: they prize recovery, study it, and use disciplined methods to speed it up.
Rogozhnikov and crew follow the same assistance regimen that scarcely varies.
Unlike you, they compete in maximal supportive “gear,” and therefore they are using somewhat different sets of muscles than you. In their bench shirts, for example, they get a lot of help at the bottom of the lift for their pecs and shoulders. Where they struggle is in the middle of the lift, when the relatively small and weak triceps must extend the arms all alone under a load that nature never intended, from 700# to over a thousand.
In short, Rogozhnikov and his “geared” benchers rely most of all on their triceps. They also need extra strong lats because, owing to their powerful bench shirts, they have to use those big back muscles to pull the bar downward against the resistance of the bench shirt just to be able to touch the bar to their chests!
So would you be surprised to learn that, on bench day, Rogozhnikov tells his lifters to do a little extra work for their triceps and lats? For the triceps they do two sets of 12-15 or one set of 25 or so in an exercise of their choice, the object being to pump the tris through with blood. For lats they do two sets of 12-15 and add very light biceps work in the form of one set of curls or hammer curls and another set of reverse curls for 20-30.
But you are different. You are benching in just an ordinary cotton t-shirt, so you are mainly concerned with the start of the lift and whether you can move the bar off your chest quickly. That means you are really worried about your pecs and shoulders, not your triceps. Those are strong enough.
So maybe you will follow the lead of other raw benchers. For assistance they favor things like close-grip bench presses, dumbbell presses (on a flat bench or straight overhead or in between), or pause-benches, where you lower the bar to your chest and hold it there motionless for 1-3 seconds. But Rogozhnikov would enjoin you not to go crazy with these! These exercises are purely secondary, so don’t blow a lot of precious energy on them. Just pump the muscles up using light weights and high (but leisurely) reps to bring them blood and nutrients. Then stop.
On leg and back day, Rogozhnikov follow their squats and deadlifts with 20-25 reps of the “hyper” and “reverse-hyper” to move blood through their low backs and hamstrings, followed by a little something for abs and calves. Listen, I’m nobody, but unless you are a seasoned powerlifter and you know your recovery capacities well, I’d say you should maybe skip the low back and hamstring stuff. Why? You’ve just put those muscles through a lot and, in my humble experience, it’s easy to get carried away on hypers and reverse-hypers and tire yourself out on them. That’s just the opposite effect of what Rogozhnikov wants here. Just go for a brisk walk instead.
In our next installment, Rogozhnikov turns up the heat with his “medium” workouts.
Part 4 in our series on the system of Russian powerlifting coach Konstantin Rogozhnikov.
Imagine that you had a high-tech superhero suit that boosted your strength, a little like Iron Man. Where you are weaker, it would do some of the lifting for you. You would be a sort of cyborg athlete.
Powerlifters evolved stuff like this long ago. Their suits aren’t as slick as Tony Stark’s—no armor-piercing tasers—but the latest ones can add hundreds of pounds to your lifts.
They say it started with tight cutoff jeans, to help boost lifters out of the bottom of the squat, which is the hardest part. From there, they began a decades-long arms race (or rather, a “legs race”) of designing special, super-tight squat suits, first out of polyester, than multiple layers of same, then one or more layers of denim, and then canvas, and then two such garments layered on top of each other. And lifters are still pushing the technology forward.
We have the same thing in the bench press: “bench shirts” that are more than skin-tight. Even with a low-grade bench shirt, typically you cannot squeeze into it without a helper and some baby powder. The most advanced shirts do not even fit over your head. They are more like denim aprons that have an open back or Velcro straps.
Powerlifters who use this equipment are called “geared” lifters, and they are playing a different kind of game than the “raw” lifters. Since they are like cyborgs—half muscle, half armor—they can move differently under load than raw lifters. Notably, with the heavier suits you can squat with a super-wide stance that would tear your hips apart without the protection of your artificial “glutes.” You also bench very differently in a shirt that gives you what are, in effect, bionic super-pecs.
So “geared” lifters have to train differently too. Like NASCAR drivers, they spend a lot of time experimenting with new equipment, in new combinations, and fine-tuning their movement patterns to take fullest advantage. They also have to condition their bodies to the truly brutal loads—not just their muscles but their connective tissues and central nervous systems.
Most importantly for us, the geared lifters–and this includes Rogozhnikov and his crew–must emphasize different muscle groups. When you or I do a bench press, we struggle most at the bottom of the lift, where we have little leverage and must do most of the work with our pecs and shoulders. But a geared lifter is different. He is helped off the chest by his artificial pecs. He reaches the “sticking point” halfway up, where he gets no more help from the shirt and must lock out his arms with just his own tricep strength. Therefore, where “raw” lifters like you or I must pay special attention to our pecs and shoulders, the geared lifter must do extra work for his triceps, since for him those are the weak link.
In our next installment, on assistance work, we will see that this means you might need to part company from Rogozhnikov and his up-armored lifters.
The third installment in our series on Russian coach Konstantin Rogozhnikov.
“Bodybuilding.” Use that word carefully around ironheads, who can get every bit as prideful and pedantic about nomenclature as any hipster subculture. In particular, if you should chance to call a powerlifter a “bodybuilder,” you commit a faux pas like speaking Japanese to a stranger who turns out to be Korean.
Yet Konstantin Rogozhnikov has his powerlifters spending over half their time bodybuilding! These are his famous “light workouts.” In their main lifts, the athletes rep out for 3 sets of 10-15, which is a paradigmatic bodybuilding pattern. You increase the size of the muscle but don’t stress the central nervous system, and you can recover quickly and leave the gym feeling refreshed. Rogozhnikov says one of his light workouts should feel “like a massage.”
But why do it all? Aren’t powerlifters the ones who pride themselves purely on strength, not their appearance, and pooh-pooh bodybuilders as oiled narcissists with spray tans? If you have hung around powerlifters, you have endured this sermon before, and you have probably heard that powerlifters mostly train in sets of between 1 and 6 reps. Everything over that is muscle-pumping.
But that is why Rogozhnikov likes these high-rep workouts. He says you are “priming the pump” for heavy triples, doubles, and singles later on by flushing the muscles through with fresh blood and nutrients. You can think of this is a kind of active recovery, a way of recovering from your really tough workouts faster than just lying around by doing something active but easy.
There is another reason too. Powerlifters are looking to get stronger by every means possible, and one of the many techniques is to grow a bigger muscle. Yes, there are ways you can improve your strength with just the muscle mass you already have—namely through better motor learning, improved technique, and good nutrition and recovery—but you can also just add mass.
In fact, to get stronger you do not even have to add muscle mass. That would be ideal, but it also helps just to get fatter. You get better intra-muscular leverages, I am told, and just get better padding. You can bounce out of the bottom of a squat with more weight on the bar if you have big calves and hamstrings and a belly to rebound off of. As the heavyweights like to say while laying waste to nachos and beer, “The bigger the pot, the bigger the squat.” And something similar also happens in the bench press, which is the most sensitive to weight gain or weight loss.
So in their training cycles, Rogozhnikov’s athletes get one of these light workouts with high-rep “beach work” before and after every heavy or medium session. On squat/deadlift day, they start with 3 sets of 10-15 in the squat and then repeat with the deadlift. On bench pressing days they repeat that set-rep scheme in the bench. They are told to lift “with a reserve,” meaning that they leave a couple of reps in the tank on every set, instead of squeezing out every rep possible. There will be time enough for that on heavy day.
After the main lift(s), they follow with just a little “assistance work,” supplemental exercises targeted to the possible weak links in their recovery and musculature. Rogozhnikov has very precise ideas about what kind of assistance work is right for his lifters. We will address them in a separate installment, because in this department what Rogozhnikov’s lifters need is almost certainly not what you do.
Back in the 80s, most of us were taught that you had to lift all out, every time. Boy, was that stupid. Not only were we courting injury, we were making exercise, which should be joyful, into a grim discipline. It’s a wonder that any of us still likes to train.
Everybody has to “cycle” their training by easing up regularly. No one improves in an unbroken straight line forever. And athletes cannot be at their strongest and fastest at every workout. If they try, they burn out or get injured. This is called overtraining.
That is why strength athletes “cycle”: They push toward a personal record (PR) and then ease up, and then push and ease up again, in a planned cycle.
Traditionally, powerlifters practiced long cycles of two to three months. (Our awesome friend and mentor Alexey Faleev uses 10-week cycles, which traditionally would have been considered a little short.) However, the farther you advance in your training, the harder it is to commit to a multi-month cycle confident that you will not be thrown off schedule by some minor injury or recovery problem.
Then lifters discovered they could get away with shorter cycles lasting just a few weeks. Pavel Tsatsouline, the groundbreaking teacher of “skinny strength,” even suggests cycles just two weeks long.
In the simplest form, you can accomplish the purpose of cycling—scheduled periods of “deloading”—if you just alternate heavy workouts with lighter workouts (or heavy weeks with lighter weeks) where you cut the workload down to 60% of what you did the last time. For example, if you squat 250# for 5 sets of five on a heavy day, then squat the same weight for just five sets of three on your light day. (This is a trick taken almost directly from Faleev.) Or you could keep the reps the same but reduce the bar weight to 60%. Or reduce both in sufficient proportions so that you lift just 60% of the total tonnage (bar weight times total number of reps for the day).
Or you can get slightly more complex and divide workouts into three types: heavy, light, and medium.
You can even link them together into longer chains. Konstantin Rogozhnikov likes to give his athletes a light week followed by a heavy week, then another light week and heavy week, and finally a light week followed by a medium week: L-H, L-H, L-M. After that he repeats the sequence (sometimes called a “mesocycle” or mid-length cycle).
In our next installment, Rogozhnikov’s light workouts (легки тренировки), which are the bread and butter of his system of training. You will like doing them, and you will like what they do to you!
Why do I like Russian coach Konstantin Rogozhnikov so much? One reason is that his name looks cool in Russian italics: “Константин Витальевич Рогожников.”
But more importantly, I like him because I am lazy. If you visit us regularly here at Lean, Solid Dogs, then (1) I weep for you, and (2) you know that I prize happiness, good cheer, pleasure, and rest, so I gravitate toward forms of training that are more fun and relaxing than stoic and Stakhanovite.
Rogozhnikov is my kind of guy. He accomplishes great things as coach of one of Russia’s national teams but he obsessively reins his lifters in, rests them, rests them some more, and allows them only the bare minimum of exertion needed to do freakish feats like squat 1000 pounds. When his athletes feel beat up or lack enthusiasm for training, he sends them for a 10-day vacation from the gym. “Go on nature hikes,” he recommends, writes Pavel, “take a Russian steam bath, get a massage, even physical therapy. He stops short of recommending manicures, thankfully.” Not that there’s anything wrong with that.
Rogozhnikov is also honest. His athletes use drugs and he says so. And in his writings, he distinguishes clearly between how drug-assisted athletes should train and how “clean” lifters should. This is wonderful, because the correct answer is “very differently.” In countries where juiced lifters need to be coy about their “restorative measures,” many unsuspecting clean athletes waste years of training trying naively to ape the training methods of the drug-using elite. Rogozhnikov tells it straight: if you use “Russian supplements,” he gives you one plan, and if you don’t take “Vitamin S,” he gives you a different one.
In this series, we will tell you about Rogozhnikov’s “clean” plan–and also enough about the “dirty” plan to show how the two differ and give you a peek at the crazier corners of the powerlifting world.
So put on your “power pants” and buckle up your lifting belts. We’re on our way!
Our fifteenth and final installment on Russian physical culturist Alexey Faleev. Please find links to the whole series here.
If you follow Faleev’s program, you will be a happy camper for quite some time.
First, if you were looking to gain weight, you are probably already doing so. When I followed his 5×5 system, I ate like a lumberjack and over several months I gained about 25#.
Not that it was all muscle! That does not happen in the real world. In fact, I will assume that your appetite will soar like mine did and caution you that, because you will begin eating so much, you should commit to eating the “cleanest” diet you can. Do not think that you have stoked your metabolic furnace so hot that you will not plump up if you start eating Oreos and milk. (That may, possibly, be a real-life example from my own past.)
Remember, you control how lean you are almost entirely by how you eat. Exercise has little to do with it. This is not a popular truth but anyone in the fitness industry can tell you this IF they are being honest.
Second, you should have plenty of energy. Powerlifting can become a harsh mistress and consume a lot of your time and physical “oomph.” And though Faleev has you working out often–five days a week! I hope you train at home–he keeps your workouts short. Above all, he is a master of recovery and motivation. When I am faithful to his “applied yoga” (my word, not his)–when I stretch after lifting, reinforce myself with little rewards, drink kvass, sleep plentifully, and train not for the sake of exerting myself but enjoying the relaxation of heavy, thick, spent limbs afterward–I LOVELOVE LOVE to train. It is a truly spiritual joy. (As it had better be, if I have to apply burning horse liniment to my groin!)
Third, you will get strong. According to much better powerlifters than I, on a minimalist program like Faleev’s, with only three exercises, you can reliably progress up to the threshold of advanced powerlifting, where you can bench 1.5 times your bodyweight, squat double your bodyweight, and deadlift 2.5 times your bodyweight. (That fits with my experience also.)
But after that, you might need a different program. (Just keep the recovery techniques!!) Different people are built to excel in different lifts and lag in others. Me, I am a natural deadlifter because I have long arms, but I am also a lousy bencher because I am forced by my long forearms to press farther than guys with short “T-rex arms.” As a rule of thumb, if you are built for a particular lift, you can benefit from a minimalist program in which you practice just that lift with no extras. I built my deadlift just by deadlifting, nothing more. But the opposite is also true: if you were born with bad leverages for a certain lift, then once you are sufficiently advanced, if you want to keep getting stronger you will need to judiciously add certain “assistance” exercises. So for example, to build enough momentum to bench press the bar through my extra-long range of motion, I personally need extra work on my shoulders and triceps.
Except for a few genetic freaks, most of us will need that more complicated program one day. With his own trainees, Faleev accomplishes this in part by prescribing special isometric exercises. (For example, I would be assigned to press against an immovable stick belted firmly to my own torso, to mimic the “off the chest” phase of the bench press which is my weak point.)
But most American powerlifters today solve this problem by a different strategy, called the “Westside” method, that employs a panoply of assistance exercises. Some might say that, compared with the monotony of Faleev’s system, this is typical of an American temperament that prizes variety. The modern American style also uses much shorter cycles than Faleev’s long, regimented, 10-week plans. For an advanced lifter this is valuable because progress becomes ever more difficult and finicky and you routinely incur small but consequential injuries. And when you do, it can become impossible to adhere to the complex, coordinated plan two-month plan because you have to work around the injuries.
In a future series we will learn about one very successful Russian coach, Konstantin Rogozhnikov, and his own home-grown solution to problems of how to train a powerlifter who has outgrown minimalism like Faleev’s.