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  1. #1
    welsh extian is offline Member
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    Default "Russian Bear" routine?

    I'm referring to the muscle-building routine as outlined in Power to the People. Has anyone followed this routine, or know anyone who has? If so, what kind of gains can be expected?

    Stu Hughes

  2. #2
    ZachariahSalazarRKC is offline Senior Member
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    Default Significant gains! Best I have encountered

    What are your goals.Also, if you are new to the forum, there are several versions that you can try. Let us know what your goals and workout/injury hitory includes. zachariah

    AFPtraining@Gmail.com

  3. #3
    welsh extian is offline Member
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    Default Significant gains! Best I have encountered

    I'm a beginner at weightlifting, but I have the exercise form down. I'm 5'11, 137lb, ecto-mesomorph.

    As for goals? My absolute minimum for muscle gain would be to get to 196lb. For strength, I'd like to get a 300lb bench and 500lb deadlift. I'll take as long as I have to to achieve those goals, but preferably sooner than later!

  4. #4
    HereBeADragon is offline Senior Member
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    Default Sounds like you may want to start with a ptp cycle first

    If your a beginner than work on your foundation first. do a couple cycles of the ptp protocals then after you've got some lifting under your belt and your moving some respectable weight go for the bear. Also just out of curiosity why is it that you want a 300lbs bench over other upper body lifts? Nothing wrong with it just curious. Best of luck!

  5. #5
    welsh extian is offline Member
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    Default No particular reason...

    But initially I think I will fare better by building a strength foundation with less technical lifts.

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