Strength Training: Rethinking Everything We Thought We Knew?

[dredger]

In case you are ending up trying out the mentioned method/principles it would be good to hear some updates on how you are doing during it and if you improve in a couple of weeks/months and how that experience compares to other things/methods you might have tried before on yourself.

Well i started today and write down on a little paper each time i do one, i started with 10 (x10 so) which are easy for me to do now - i did not try to check what is my maximum at this moment, i figure out it should be around 25 or maybe 30.
And yes sure if i continue this i'll post about.

As you can see, just mentioning a couple of the points in the video already seem to go against many of the common (western?) wisdoms of what you should do when you train.

Given that we live in an age where many things/truths are being called into question, it is worth asking ourselves about this topic, and as said, you found an interresting one here ! I have always heard that to build muscles one have to push them to their limits in order to, if I understand correctly and in summary, create micro-tears that will result in increased muscle size and mass (however, I don't have the details of how this works, but I suppose it can be found somewhere).

About maintaining one's health, a couple of month before, my sister in law and his best friend who is +/- a coach, were discussing about a new trend in the field of maintaining one's health condition, the acronym is HIIT, which means High Intensity Interval Training.
Just go on youtube and start to type "hiit" then specify a number of minutes, or the most common term used after is workout (so "hiit workout) - but i wrote this just FYI as it's slighty off-topic because it looks that it's more focussed on cardio and endurance than gaining strenght.


At least, a fun story, wonder if this was staged, but the comments are hilarous. It's about a guy who defy a girl at the plank exercice, which is a good exercice to do, and well, if you want to laugh a bit just look at the clip and most important, read the comments

 

[nature]

J'ai toujours entendu dire que pour construire des muscles, il faut les pousser à leurs limites afin, si je comprends bien et en résumé, de créer des micro-déchirures qui entraîneront une augmentation de la taille et de la masse musculaire (cependant, je n'ai pas les détails de la façon dont cela fonctionne, mais je suppose que cela peut être trouvé quelque part).

Yes, it's via Heat Shock Proteins (HSP), that are produced when there is a shock, like heat, cold temperature, physical stress like these musculation exercices.
They communicate with other molecules in the body, such as hormones. Various molecules and hormones act on muscle fibers, such as insulin, testosterone, growth hormone, anabolic steroids. Regularly bringing physical stress (without damaging, either) to the muscles therefore produces HSP, and therefore improves their function (mass, strength, flexibility, depending on the type of stress ie endurance, stretching, s, weight lifting). The HSPs also interact with the mitochondria which will thus increase the production of energy to do this. And can also act on DNA via mRNA. Everything is communication - responses to info (stress here). And that doesn't need micro-tears, thus doing real but gentle exercices, at your rythme, gives great results too.

 

[nature]

About maintaining one's health, a couple of month before, my sister in law and his best friend who is +/- a coach, were discussing about a new trend in the field of maintaining one's health condition, the acronym is HIIT, which means High Intensity Interval Training.

Indeed, it's another good method. Scottie shared it here: Body by Science / HIIT Experiment

 

[Cosmos]

Another key component of the video seems to be that you are actually trying to program your body in a smart way to recognize any given movement/exercise as a normal and/or automatic/easy thing to your moving center/being/brain/body.

And apparently in order for that to work effectively you should give the brain during and after the workout set the right signals via the body in order for “neurons“ to connect into new channels more or less permanently and he seems to suggest that you explicitly can’t do that in any good/efficient way when you feel tired, fatigued, pumped, have muscle pains or feel stressed or out of breath in any strong way during or after the workout.

So, in essence he seems to suggest that something like that runs very much counter to that programming because your body sends mixed signals and “neurons“ connect way faster and more permanently in that “easy“ way he is suggesting.

And the whole body tension during the workout seems to make that wiring throughout the body much easier I guess and more efficient, also because electricity can flow better within and between major body parts.

 

[Cosmos]

Also, repetition as often as possible in perfect form seems to be a key component of what he is suggesting as well as the rests in between the sets and the total rest on day 7.

 

[Asa]

Since I have tried quite a bit of strength training and used various methods, and also sort of educated myself on what the smartest and best ways of training might be, quite a bit (with all the context included, like good diet, reducing stress, etc), I kept noticing something:

There seem to be people out there who seem to exhibit enormous amounts of strength while they usually don't look all that "big" and excessively muscular at the same time, nor does it look like they are using any illegal/dangerous enhancers. Further, I noticed that they rather commonly seemed to have a similar background: coming from a former Soviet Union state and/or states that were close to it in some way or the other. What follows are just two examples.

Here is one famous example and three shorts. A man that originates from Ukraine, I think. His Western name is Anatoly:

And here is a "skinny" (Russian?) woman, effortlessly beating a very well-trained Western man:

In my research and discovery tour of various methods, including trying to find out what people like Anantoly are actually doing/training, I started to think that "less is more" quite a while ago, and it seemed to me to be one key, and doing what you do smartly as well. But what follows puts many things that I thought I knew on its head while also incorporating "doing less" in quite another way.

Anyway, today I came across a video that pretty much seems to demolish almost every key principle that I thought I knew about strength training. The principles described in this video sound so unique and new to me that I'm very intrigued, and it actually sounds like it could indeed work:

Here is the text of the video:



I wouldn't be surprised if one reason why people like that Anatoly guy mentioned above are so strong is because they, in one way or another, incorporated the principles mentioned in that last video above. Perhaps they use remnants or similar methods as the Soviets?

One key difference in approach seems to be: the idea of getting "big" and/or "extremely muscular" in volume and/or weight vs. increasing functional strength. One key to the Soviet system and perhaps what sets people like the above apart is how they train and what they are training for and/or accomplishing: functional strength vs. getting "big" and/or "extremely muscular" in volume and/or weight. In fact, I can only think of two possible benefits of such a "get big" approach over a "get strong, functionally" approach.

Other than that, I can find only negative aspects in the "get big" ideas, such as carrying unnecessary weight around while actually being much less fit, strong, and functional in almost every area.

Currently I have started another approach that I will try to do for a while, and I also don't really have the time and means currently to do something like is mentioned above in the last video. But it intrigues me so much that I think that I will at least at some point try it out for a good amount of time.

The guy has a number of other videos that go into similar directions, mostly talking about Soviet methods. While other videos of his seem to "contradict" what is said in the above. My suspicion is that it doesn't contradict what is said above, but rather, if you try to train in order to "get big" optically, you actually need to use some, if not many, of the usual principles everyone knows about. But why would you need that, actually?

It would be cool if someone here could try such a method out and tell us how it goes. I would like to know things like: Are you reaching the usual strength plateaus? Do you need to switch or vary things at a certain point, as is usually the case? Or are you staying quite good (or even above average) at push-ups even if you just do that for longer than the suggested times?

I'm also thinking that there might be ways to make a protocol like the above (or rather the principles) even more efficient to maybe be able to train not only getting good at push-ups but quite a number of other areas as well? I don't know; if done smartly and perhaps using the right exercises, you could perhaps train a lot more in different areas at the same time with those "easy" methods/principles and reap many benefits at the same time? Or what happens if you do the above, let's say, for 3 months and then switch to another exercise that has another key area in focus for the next 3 months? Do you get similarly good at that new exercise? And what happens, for example, if you try the push-up exercise after you have finished that second different exercise? Are you still quite good at the push-ups (or even above average?) that you haven't trained for specifically for at least 3 months?

Maybe there is an exercise that incorporates not only the push-ups but other crucial movements in one go/movement, while at the same time you don't run the risk of getting tired in each set while being able to improve like described above, not only at push-ups but other things at the same time? A possible idea would be to find an "all-encompassing" movement that you can do in one set that "improves all major aspects" with the principles mentioned above while not needing to spend more time each day for each set. Would that be possible?

That system sounds effective for pushing less than body weight in a press up, but it would probably be dangerous to extrapolate it to lifting heavy weights in the core compound lifts. The freakish exploits in that respect are a combination of three things - 1) Genetics; 2) PEDs; 3) dedication.

In the olympic and powerlifting domain, the guys at the top are all combining those three factors, Soviet or not.

 

[Kika]

Melisa Matulin

20 years old, 55 kilograms, is the national junior and senior champion in the category up to 57 kg. In the competition she lifted 90 kg in the bench press, and in training 92 kg.

Marko Kuzmić (transcript)

Usually Melisa trains 4 times a week, every day bench, twice a week squat, twice a week deadlift and each training is quite easy. It is not how it looks on social networks, as people imagine, power lifting is quite easy, easy, so that they do not get injured, so that she enjoys the process, so that it is easier for her mentally, so that she does not "burn out" every day.

I will just add: It is not all about size, there is also something in technique.

 

[Bo]

If you wish to gain immense physical strength then your lifestyle will have to reflect it as well. I know a couple of old dads with strength that boggles the mind, I am certain they could rip some powerlifters in half if they wanted too, that is because their entire lives they have been using their arms, forearms in a trade that compliments it, not because they wanted to. Powerlifters or people like anatoly have spent years and years creating that strenght because it was a focused effort compared to a lifestyle.

Average people that work day and night in restaurants for example have amazing endurance, because they are running around 8 to 12 hours a day. The body adapts to the lifestyle you feed it.

Same with healthy eating, I think different techniques work better with some people then others. There are so many factors to consider like genetics, body types etc. that there is no one size fits all. The 100 pushup technique might work for person A but not for person B

 

[Corvus]

Soviet and today Russian training is CNS based training, they train smart, and I mean in sports not bodybuilders that have no real functional strength and train only for looks.

CNS-Based Training
Russian Approach vs Western Approach
Functional & Plyometric Perspective
1. Central Nervous System (CNS) in Training
The central nervous system (CNS) consists of the brain, spinal cord, and peripheral nerves. Its primary role in physical performance is coordination, force expression, timing, balance, and movement efficiency.
Strength, speed, and explosiveness are not determined by muscle size alone, but by:
motor unit recruitment
firing frequency
synchronization
inhibition control
intermuscular coordination
proprioception and spatial awareness
Muscles are the tools; the CNS is the operator.
2. CNS and Functional Movement
Functional movement is defined as the ability to:
produce force in multiple planes
transfer force through the kinetic chain
maintain structure under load
react and adapt in real time
All of this is CNS-dominant.
A well-trained CNS allows:
efficient force transfer (ground → hips → torso → limbs)
minimal energy leakage
stability under dynamic conditions
rapid adjustment to external forces (opponent, gravity, impact)
Without CNS efficiency, strength becomes isolated and non-transferable.
3. CNS and Plyometric Training
Plyometrics rely on the stretch–shortening cycle, which is primarily neurological.
Key CNS components in plyometrics:
reflex potentiation
rate of force development (RFD)
elastic energy utilization
timing and coordination
inhibitory reflex suppression
Russian methodology treats plyometrics as a neural skill, not conditioning.
Therefore:
low volume
maximal intent
long rest
perfect mechanics
Once speed or precision drops, the CNS signal is degraded and the session ends.
4. Russian CNS-Focused Method
The Russian system prioritizes:
Neural efficiency
Technical precision
Explosive expression
Structural strength
Endurance (last)
Core principles:
high intent, not high fatigue
short sets
long rest periods
stopping before breakdown
frequent but controlled exposure
Training stimulates the CNS without overwhelming it, allowing movement quality to improve session to session.
This creates athletes who are:
explosive without excessive muscle mass
technically consistent under stress
durable over long careers
5. Western Fatigue-Based Model
The Western approach traditionally emphasizes:
muscular fatigue
high volume
short rest
metabolic stress
“work capacity” as the primary metric
In this model:
plyometrics are often used as conditioning
strength is isolated by muscle groups
endurance is prioritized early
CNS fatigue is often unrecognized
This can lead to:
reduced movement quality
loss of speed
poor skill transfer
increased injury risk
early performance plateaus
6. Functional vs Isolated Strength
Russian methodology treats strength as movement-based, not muscle-based.
Functional strength requires:
simultaneous activation of multiple muscle groups
stabilization under motion
force redirection rather than force output alone
Isolated strength may increase muscle size, but does not guarantee usable power in unpredictable environments such as combat sports.

Russian CNS-based training
prioritizes neural quality,
preserves movement precision,
builds transferable strength
supports long careers.

Western fatigue-based training
prioritizes muscular stress,
accelerates exhaustion,
often sacrifices skill quality,
shortens performance lifespan.

Some channels that go in more details about exercises:

FMA Combat Solutions

FMA Combat Solutions . 107,106 likes · 35,456 talking about this. 🥋 Helping martial artists over 40 feel younger. 🏆 Coached 200+ clients reach peak performance.

www.facebook.com

Alan Hanik

Alan Hanik. 367,505 likes · 120,064 talking about this. ⚡️ Functional strength and athletics 🏆 Change your routines - Conquer your body

www.facebook.com

28K views · 762 reactions | Comment “TRAINING” to get my free ebook on how to apply Soviet-inspired nervous system methods to improve performance and longevity. This overspeed oblique drill was first introduced to me by Nick Curson back in 2016. Th

Comment “TRAINING” to get my free ebook on how to apply Soviet-inspired nervous system methods to improve performance and longevity. This overspeed oblique drill was first introduced to me by Nick...

www.facebook.com

JAKUB KARST - Boxing & MMA Strength & Conditioning Coach

JAKUB KARST - Boxing & MMA Strength & Conditioning Coach. 30,885 likes · 39,447 talking about this. 🥊 Boxing • MMA • Kickboxing • BJJ 🤼‍♂️ Strength, Speed & Fight Conditioning 🏆 8+ years experience •...

www.facebook.com

Have fun researching. Russian developed real science from it, but think the best model is to mix best of both worlds.

 

[Cosmos]

Soviet and today Russian training is CNS based training, they train smart, and I mean in sports not bodybuilders that have no real functional strength and train only for looks.

CNS-Based Training
Russian Approach vs Western Approach
Functional & Plyometric Perspective
1. Central Nervous System (CNS) in Training
The central nervous system (CNS) consists of the brain, spinal cord, and peripheral nerves. Its primary role in physical performance is coordination, force expression, timing, balance, and movement efficiency.
Strength, speed, and explosiveness are not determined by muscle size alone, but by:
motor unit recruitment
firing frequency
synchronization
inhibition control
intermuscular coordination
proprioception and spatial awareness
Muscles are the tools; the CNS is the operator.
2. CNS and Functional Movement
Functional movement is defined as the ability to:
produce force in multiple planes
transfer force through the kinetic chain
maintain structure under load
react and adapt in real time
All of this is CNS-dominant.
A well-trained CNS allows:
efficient force transfer (ground → hips → torso → limbs)
minimal energy leakage
stability under dynamic conditions
rapid adjustment to external forces (opponent, gravity, impact)
Without CNS efficiency, strength becomes isolated and non-transferable.
3. CNS and Plyometric Training
Plyometrics rely on the stretch–shortening cycle, which is primarily neurological.
Key CNS components in plyometrics:
reflex potentiation
rate of force development (RFD)
elastic energy utilization
timing and coordination
inhibitory reflex suppression
Russian methodology treats plyometrics as a neural skill, not conditioning.
Therefore:
low volume
maximal intent
long rest
perfect mechanics
Once speed or precision drops, the CNS signal is degraded and the session ends.
4. Russian CNS-Focused Method
The Russian system prioritizes:
Neural efficiency
Technical precision
Explosive expression
Structural strength
Endurance (last)
Core principles:
high intent, not high fatigue
short sets
long rest periods
stopping before breakdown
frequent but controlled exposure
Training stimulates the CNS without overwhelming it, allowing movement quality to improve session to session.
This creates athletes who are:
explosive without excessive muscle mass
technically consistent under stress
durable over long careers
5. Western Fatigue-Based Model
The Western approach traditionally emphasizes:
muscular fatigue
high volume
short rest
metabolic stress
“work capacity” as the primary metric
In this model:
plyometrics are often used as conditioning
strength is isolated by muscle groups
endurance is prioritized early
CNS fatigue is often unrecognized
This can lead to:
reduced movement quality
loss of speed
poor skill transfer
increased injury risk
early performance plateaus
6. Functional vs Isolated Strength
Russian methodology treats strength as movement-based, not muscle-based.
Functional strength requires:
simultaneous activation of multiple muscle groups
stabilization under motion
force redirection rather than force output alone
Isolated strength may increase muscle size, but does not guarantee usable power in unpredictable environments such as combat sports.

Russian CNS-based training
prioritizes neural quality,
preserves movement precision,
builds transferable strength
supports long careers.

Western fatigue-based training
prioritizes muscular stress,
accelerates exhaustion,
often sacrifices skill quality,
shortens performance lifespan.

Some channels that go in more details about exercises:

FMA Combat Solutions

FMA Combat Solutions . 107,106 likes · 35,456 talking about this. 🥋 Helping martial artists over 40 feel younger. 🏆 Coached 200+ clients reach peak performance.

www.facebook.com

Alan Hanik

Alan Hanik. 367,505 likes · 120,064 talking about this. ⚡️ Functional strength and athletics 🏆 Change your routines - Conquer your body

www.facebook.com

28K views · 762 reactions | Comment “TRAINING” to get my free ebook on how to apply Soviet-inspired nervous system methods to improve performance and longevity. This overspeed oblique drill was first introduced to me by Nick Curson back in 2016. Th

Comment “TRAINING” to get my free ebook on how to apply Soviet-inspired nervous system methods to improve performance and longevity. This overspeed oblique drill was first introduced to me by Nick...

www.facebook.com

JAKUB KARST - Boxing & MMA Strength & Conditioning Coach

JAKUB KARST - Boxing & MMA Strength & Conditioning Coach. 30,885 likes · 39,447 talking about this. 🥊 Boxing • MMA • Kickboxing • BJJ 🤼‍♂️ Strength, Speed & Fight Conditioning 🏆 8+ years experience •...

www.facebook.com

Have fun researching. Russian developed real science from it, but think the best model is to mix best of both worlds.

Very helpful thank you and it certainly seems to be at least partly what the guy in the video is talking about.

I have to say that on the face of it “the Russian“ approach seems a lot better and smarter to me in almost all real metrics.

It also highlights what I said and what I thought for a while: “All“ the “western“ ideas about looking as huge as possible sort of are like bumping up a balloon that can burst at any moment and which also has a lot more hot air in it than any real useful strength and ability to move effectively across all manner of different domains and circumstances. It also seems to have only one “real“ advantage over the Russian way as far as I can see: The results might look better to you or others optically, because the muscles look bigger.

 

[Asa]

Soviet and today Russian training is CNS based training, they train smart, and I mean in sports not bodybuilders that have no real functional strength and train only for looks.

CNS-Based Training
Russian Approach vs Western Approach
Functional & Plyometric Perspective
1. Central Nervous System (CNS) in Training
The central nervous system (CNS) consists of the brain, spinal cord, and peripheral nerves. Its primary role in physical performance is coordination, force expression, timing, balance, and movement efficiency.
Strength, speed, and explosiveness are not determined by muscle size alone, but by:
motor unit recruitment
firing frequency
synchronization
inhibition control
intermuscular coordination
proprioception and spatial awareness
Muscles are the tools; the CNS is the operator.
2. CNS and Functional Movement
Functional movement is defined as the ability to:
produce force in multiple planes
transfer force through the kinetic chain
maintain structure under load
react and adapt in real time
All of this is CNS-dominant.
A well-trained CNS allows:
efficient force transfer (ground → hips → torso → limbs)
minimal energy leakage
stability under dynamic conditions
rapid adjustment to external forces (opponent, gravity, impact)
Without CNS efficiency, strength becomes isolated and non-transferable.
3. CNS and Plyometric Training
Plyometrics rely on the stretch–shortening cycle, which is primarily neurological.
Key CNS components in plyometrics:
reflex potentiation
rate of force development (RFD)
elastic energy utilization
timing and coordination
inhibitory reflex suppression
Russian methodology treats plyometrics as a neural skill, not conditioning.
Therefore:
low volume
maximal intent
long rest
perfect mechanics
Once speed or precision drops, the CNS signal is degraded and the session ends.
4. Russian CNS-Focused Method
The Russian system prioritizes:
Neural efficiency
Technical precision
Explosive expression
Structural strength
Endurance (last)
Core principles:
high intent, not high fatigue
short sets
long rest periods
stopping before breakdown
frequent but controlled exposure
Training stimulates the CNS without overwhelming it, allowing movement quality to improve session to session.
This creates athletes who are:
explosive without excessive muscle mass
technically consistent under stress
durable over long careers
5. Western Fatigue-Based Model
The Western approach traditionally emphasizes:
muscular fatigue
high volume
short rest
metabolic stress
“work capacity” as the primary metric
In this model:
plyometrics are often used as conditioning
strength is isolated by muscle groups
endurance is prioritized early
CNS fatigue is often unrecognized
This can lead to:
reduced movement quality
loss of speed
poor skill transfer
increased injury risk
early performance plateaus
6. Functional vs Isolated Strength
Russian methodology treats strength as movement-based, not muscle-based.
Functional strength requires:
simultaneous activation of multiple muscle groups
stabilization under motion
force redirection rather than force output alone
Isolated strength may increase muscle size, but does not guarantee usable power in unpredictable environments such as combat sports.

Russian CNS-based training
prioritizes neural quality,
preserves movement precision,
builds transferable strength
supports long careers.

Western fatigue-based training
prioritizes muscular stress,
accelerates exhaustion,
often sacrifices skill quality,
shortens performance lifespan.

Some channels that go in more details about exercises:

FMA Combat Solutions

FMA Combat Solutions . 107,106 likes · 35,456 talking about this. 🥋 Helping martial artists over 40 feel younger. 🏆 Coached 200+ clients reach peak performance.

www.facebook.com

Alan Hanik

Alan Hanik. 367,505 likes · 120,064 talking about this. ⚡️ Functional strength and athletics 🏆 Change your routines - Conquer your body

www.facebook.com

28K views · 762 reactions | Comment “TRAINING” to get my free ebook on how to apply Soviet-inspired nervous system methods to improve performance and longevity. This overspeed oblique drill was first introduced to me by Nick Curson back in 2016. Th

Comment “TRAINING” to get my free ebook on how to apply Soviet-inspired nervous system methods to improve performance and longevity. This overspeed oblique drill was first introduced to me by Nick...

www.facebook.com

JAKUB KARST - Boxing & MMA Strength & Conditioning Coach

JAKUB KARST - Boxing & MMA Strength & Conditioning Coach. 30,885 likes · 39,447 talking about this. 🥊 Boxing • MMA • Kickboxing • BJJ 🤼‍♂️ Strength, Speed & Fight Conditioning 🏆 8+ years experience •...

www.facebook.com

Have fun researching. Russian developed real science from it, but think the best model is to mix best of both worlds.

I'm no bodybuilding fan boy, but to claim bodybuilders have 'no real functional strength' is completely false. The world class bodybuilders are incredibly strong - just check out the regime of, for example, Ronnie Coleman or Dorian Yates. Like it or not, there is a feedback loop between strength and muscle size. Bodybuilders on steroids often wreck their joints because the muscle growth, and hence strength and capacity for very lifting heavy weights, often out paces the rate at which the joints tendons develop. Leaving many strength athletes in varying states of incapacity after they retire.

I think we're fetishizing russian training techniques to be honest. They simply do not display a marked superiority to 'western' athletes in any elite athletic pursuit.

 

[gottathink]

Approaching strength training as an exercise in nervous system coordination is well known. I learned this 25 years ago studying sport science. It’s not exclusive to Russian athletes, any athlete who has reached the top of their sport has spent hours perfecting technique, control, and coordination. Knowing how to surgically apply maximum power to a movement making it look effortless.

I know this from working with New Zealand world class and Olympic athletes as well having been in teams that beat the Russians at world championship events myself (Including my claim to fame—a friendly isometric squat hold competition in the athletes village ).

Edit: I will say that my biomechanics lecturer back then (25 years ago in New Zealand) was Russian and he told us how he moved initially to the USA and worked with their Olympic track team, the first thing he did was slash their training programmes in half to increase recovery time. Performance immediately improved. Im guessing this would have been early eighties. So the Russians seemed to be ahead of the training game in many respects.