Power to the People!

i just want a good discussion on this program. basically you do two sets of an exercise for 5 or less reps (depending on the weight could be 1, 2, 3, 4, or 5 reps, theres no hard rule on that) but you drop the weight by 10% on the second set.

5x 100lbs.
5x 90lbs.

while two sets is not normally enough the program also advocates training the same lift up to five times a week. but no more. you could train ever other day, once every three days, etc. you're sapposed to take rest based on how you feel. although i think it also says you want 24 hours of rest between workouts of the same lift. theoretically you could train 7 days a week, doing deadlifts on monday, then bent presses on tuesday and alternating like that.

the program generally consists of only deadlift variations and side press variations, but you could do it with different exercises.

I think there on to somthing with the two sets done more frequently during a week. what do you guys think?

I don't understand why Pavel wants you to drop the weight 10% on the second set though. doesn't make sense to me.

also this program is sapposed to be fore building strength without hypertrophy, "wirey strength" etc.

what's good here, whats nonsense? alot of people perscribe to this type of training and seem to have great success. Adam T Glass for one.

Is the first set based on a

Is the first set based on a % of your max or how do you pick the weight? I really doubt anyone could deadlift 4 times a week if they have a strong deadlift. It seems like something that could work for someone with no training experience, but it would only work for a little while.


here are the following rules

here are the following rules to the program:

minimize various types of fatigue by: 1) limit the repetitions to five and fewer. 2) increase the rest intervals between sets to three to five minutes. 3) limit the number of sets to two. 4)pause and relax between reps. 5)do NOT practice a lift more than five times a week.

rule three limit the number of sets to two: "Even if you keep your reps down and rest for a long time betweeen sets, cumulative fatigue eventually sets in. muscle growth will be stimulated, which is not everyone's objective. that is why the 'strength and tone only' power to the people! workout is limited to only two sets per exercise. one set with the main weight, and one with 10% lighter barbell. this format is not writ in stone, it just works for most comrades."

on rule 5 not practicing a lift more than five times a week: "Peples' schedule is the ultimate in flexibility. do your concentrated power to the people! workout--twenty minutes at the gyma at the most!--monday through friday, and whenever your life is in a crunch, cut back. you can also take an extra day off from one or both lifts if you do not feel recovered for whatever reason. just do not use this as an excuse to fall into a regular pattern of once or twice a week training."

in other words more than twice a week, less than six times a week.

they also talk about cycling, or i guess you could call it periodization. you know:

workout 1st set weightx reps 2nd set weightx reps
1 100 x 5 90 x 5
2 105 x 5 95 x 5
3 110 x 5 100 x 5
... ... ... ... ... ... ...
8 135 x 5 120 x 5
9 140 x 4 125 x 5
10 145 x 2 130 x 5

take a few days off

1 110 x 5 100 x 5
2 115 x 5 105 x 5

they give other examles that was the linear cycle they also give a wave and step cycle example.

I can't see that program

I can't see that program working for anyone with serious goals.


well, it seems to work verry

well, it seems to work verry well actually for several guys who've posted videos on youtube. Adam T Glass is the most prominent guy i can bring up. he has said flat out for the past five years he's only been doing pavels, power to the people program and enter the kettle bell, and i have seen him do a turkish get up with 160 lbs. barbbell at a body weight of under 275lbs. so.... i don't know.

OK, but what's that have to

OK, but what's that have to do with elite level athletic performance?


i would say the athletisism

i would say the athletisism displayed in a 160lbs. turkish get up is pritty clear, balance, strength coordination, power, it's a unilateral movement. im not sure what your asking...

Dan John wrote an article on

Dan John wrote an article on t-nation not too long ago about a program like this. He said that he consulted with Pavel about it. I will try to look it up and post the link.


My point is how many elite

My point is how many elite level athletes (top in their sport) use this training method? How does a Turkish get up compare to or predict athletic performance in any sport? I'm not sure what your goals are, but if you want to be a top level athlete then there are much better ways to go about it. If you want something that's quick and will get you in better shape than people that don't workout, then I'm sure it'd be fine for that.


well hold on now. how many

well hold on now. how many days a week do top athletes practice? i don't mean just lift weights and do strength conditioning how many days a week are they on the the field practicing? ALOT virtually every day, you gotta beatem with a stick to get them to rest.

the point of this workout is to be strong, to get stronger at whatever lifts you are doing. so...the logic kinda works, then again i am still undecided. actually i'm pritty sure it works well, i'm just trying to figure out WHY.

There are much better ways

There are much better ways to get stronger. If the goal is strength, then look to see if any elite level powerlifters, olympics lifters, or strongmen use the program. I'd see what those athletes do, since they are strong.