MANY years ago Pavel wrote a book called Power to The People, aka P2P. You can find details about it HERE.
The book was simply based on optimal training, minimal volume and frequent practice of basics such as deadlifts, military presses and a few other key exercises.
The more I grow in the iron game the more I realize that the name of the game is ALL about optimal workouts, NOT maximal. Certainly, when I was younger, I couldn't tame my mind to change..... I HAD to go in and KILL myself every single time I trained, it was my wrestler mentality which to this day I still have inner battles against.
Do you ever feel that way? ha ha. I bet you DO!
I am much more in tune with what I now need so my BIG lifts are BIG time focused on optimal work, because anytime I push for MAXimal work I get injured and feel like shit.
As a father and business man, injuries are what can KILL my success so I stray far from them.
Check this P2P inspired workout in the videos below, note the low reps and optimal efforts.
[youtube width="640" height="390"]http://www.youtube.com/watch?v=HEl1V4FH1t4[/youtube]
[youtube width="640" height="390"]http://www.youtube.com/watch?v=BBadv-wXaD8[/youtube]
[youtube width="640" height="390"]http://www.youtube.com/watch?v=343ysMFKni0[/youtube]
I leave you with this final note / reminder: Although maximal workouts appease your mind and make you feel proud that you kicked your ass, they WILL eventually hurt you. Focus on OPTIMAL WORKOUTS.
Drop a line with your thoughts and comments! Psyched to see what your experience is with optimal VS maximal workouts and the results you're getting.
Live the Code
--Z--
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12 Responses
Good stuff as always Zach… Very well rounded workout and inspiring to see in the morning. I understand the need to feed the ego with some heavy lifting but damn if it doesn’t hurt my joints if I over due it.. It’s all about balance. Great music to, wish I was there…
@Kevin Salisbury: thnx, brutha, yea man, it’s all about what they call ‘Easy Strength”….. it gives ya best results in the LONG run 🙂
This is a goooooood one:
http://EasyStrengthSystem.com
For the past year—it’s been focused on optimal workouts. Do not get me wrong, I love maximal training, but I had to be smart about this. Working in a steel mill takes a heavy duty toll on the body. If I was out killing myself every damn day—how the hell would I be able to physically work?? I cannot afford to look like a lazy slacker or someone who couldn’t hack it. Screw that! I got a family to support and that comes first.
Now-a-days, I train even more frequently than before—but yet I am always getting better. Either a rep stronger or several pounds added to the keg/barbell. Stronger is stronger. I always finish my workouts feeling stronger than when I first started. The more I get my ‘reps’ in…I am building internal confidence, that mentality set that ensures I know what I am capable of and know what I can push myself into. Now n then—I will push myself to the limit on the weekends to personally guarantee I still got what it takes: that beast mode, the eye of the tiger.
@Dustin M.: I believe many of the greats from 50s. 60s and 70s worked manual labor jobs
chuck sipes was one of the famous guys!
I’m hearing you Z, 20+ yrs of lifting have taken their toll. Switched to old school training such as you advocate and haven’t looked back. Bodyweight, gymnastics, kettlebells, sandbags etc. best move I ever made.
@Mick: bro, that’s what it’s ALL about my man, physical culture!
Zach, great article. We all have to figure out how to workout/train and be able to function properly in everyday like (what good is a 700lb Deadlift if you can’t run and play with your kids). That being said I do have a question: Can you do “Optimal” type workouts and make progress on the major lifts (squat, DL, press, bench)? Or is it that you primarily do Optimal with some Maximal work too? Or are you talking about at some point in your life, as a non competitive athlete, it will be time to skip Maximal all together and stick with Optimal? I am confused lol. For instance if one was benching 225 but wanted to eventually get to 315, it does not seem like he could do that with Optimal workouts only. Maybe I am missing something???
@Michael M: bro, that is EXACTLY HOW U do it
Ask Jim Wendler, Pavel, Dan John and Ferruggia… they are ALL on same boat
I used to question why the guys who took it easy were all benching 315, there I was KILLING myself w/high intensity and lack of progress
“Easy Strength” my man
check out http://EasyStrengthSystem.com
keep me posted, homie
Good stuff and environment there Z-force. Awesome. So cool to see passionate people like yourself.
One of the biggest changes I made in my own training a couple years ago was to make it easier by stopping most reps much sooner.
I was able to do more volume and I got stronger much faster.
All elite athletes make some insane stuff LOOK easy; so why should be making it look hard?
I would disagree that there is no optimal, only better!
Any video featuring music by Ned’s Atomic Dust Bin is just plain bad ass too!
Rock on
MIke T Nelson PhD(c)
@Mike T Nelson: thnx, Mike! Yes, optimal…. better…. all the same to me…. long term success and health!
Hey Z!
This article is so true. Working in the fitness industry i see and hear lots a stories of trainees going all out and killing themselves 5-6 days a week and not seeing any progress. It’s ridiculous! But they continue to do it because thats what they read in mags and see on tv.
Easy strength is a great book. Thank you for the heads up on that one. Still reading through it at the moment but I’m loving every word of it.
Zach,
I have found in my constant search for new strength training ideas and concepts, I have generally avoided DragonDoor products like the plague. The first I purchased was Convict Conditioning, on your recomendation. Once I got past the gimmicky back story, I found the information to be worth the books weight in gold.
I have avoided Pavel’s works for much the same reason. That “commrade” BS irritates me and I have not read his books as a result(mighty mature of me, I know). However, I’ve always been interested in Power to the People. It is, however, pretty expensive.
What are your thoughts on the book? I need bang for the buck, my man, and I value your opinion on resources like this.
Thanks for your insight!
Brian R