2018年3月10日 · 3. In either case (3 or 2 Bear sessions a week!), what are you thoughts about other kinds of training while doing the Bear, including at the end of a session. In particular, I'm thinking of 10 mins or so of loaded carries, sled work etc., as "finishers" of Bear sessions, and kettlebell work on one or two other days. 4.

2023年11月12日 · I was always intrigued by the simplicity and purported gains of the Russian Bear program and tried to learn from others' experiences. I found a lot of lifting logs/journal entry and blog posts of people starting the Bear but none of anyone sticking with it for a significant amount of time. (I'm sure someone has, somewhere, stuck with the program.)

2024年5月17日 · I've been trying the Russian Bear program as written (Deadlifts and Bench press) and have hit a strength plateau. Currently doing about 8 sets total of each exercise. (1 max, 1 90%, 6 80%) 2 - 3 times per week. 1. Will reducing weight or reducing volume would be more effective in breaking this...

2023年2月5日 · For the Russian Bear protocol, I'm planning. Monday/Thursday - BB Zercher Squats - BB Military Press .

2020年7月3日 · I want to try out the Russian bear program for 3-6 months. On 80/20 I started with the load i was lifting in my old program while the results were amazing and i used to feel so fatigued by the end of the heavy days. Then while i was reading PTTP i realised i should have started with a much lesser load.

2015年11月30日 · I read an article where Mike Mahler was using the Russian Bear Program(giving full credit to Pavel for the program) along with muscle fiber dominance to put together the right high volume rep range. It was a pretty interesting read.

2023年11月13日 · I’ve never been able to get more than 10 sets on the hypertrophy element of the Russian Bear, that’s with one minute rest intervals. Based on a top set of ~80% 1RM, that makes the Bear sets ~64% or somewhere between most people‘s 12 and 15 rep max.

In ~2008, me and a buddy started the Russian Bear, deadlift and overhead press. We were not used to the high volume. 3 days/week, 20 sets, 225 lb (deadlift). Every day we added 10 lb. It sucked. Our shins bled, we were beat up and sore (this was before my back problems). We were miserable. We made it 2 weeks and quit. Dont follow my mistake ...

2022年9月8日 · On page 43 of PTTP in the Russian Bear section it reads, "Recently it has been raving about a multiple set, low rep, three-sessions-for-each-lift-per-week workout, imported from Germany by Stephan Korte. Heavy but never-to-failure, frequent, and high volume training delivers!". I believe this...

2021年1月5日 · Hello! I'm currently doing the Russian Bear workout and have done so for the last 6 weeks without missing a workout. I have seen fantastic results! I can't believe how much my military press has improved... Anyway, I'm doing a week long workout break right now and that got me wondering: Is...