It’s the very definition of simplicity. Of course, simple doesn’t necessarily have anything to do with easy. Benching 500 pounds is a simple concept. So is running a marathon. But accomplishing either is also extraordinarily difficult. Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettlebell doesn’t mean you won’t be cursing him every step of the way. There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side. Tsatsouline, the author of Kettlebell: Simple & Sinister, is a former Soviet special forces instructor and currently a subject matter expert to elite U.S. military and law enforcement special ops units. He cites Russian professor Victor Selouyanov’s research with Russian national sports teams as inspiration for designing the plan you see here.
“When the Russians measured wrestlers’ blood right after competition, they discovered the losers were more acidic than the winners,” says Tsatsouline. “Instead of focusing on training to tolerate acidity better, Selouyanov decided to avoid acidity altogether and developed a methodology for growing mitochondria, aerobic power plants in the muscle cells, in fast-twitch muscle fibers.”
This method trains you to minimize the formation of lactic acid and dispose of it easily. So how do you build mitochondira? Tsatsouline says you need a high workload (you’ll be lifting six days a week) paired with long rest periods. As for the fact that this plan incorporates only a kettlebell and a pullup bar, Tsatsouline is steadfast in his belief that no training implement can rival the kettlebell. If barbells and dumbbells make up the majority of your training, you’re about to get a serious shock to your system. Try the following for five weeks, and watch your strength soar.
Kettlebell Swings Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets. Seven swings will take about 10 seconds; rest for the remainder of the time.
Kettlebell Presses and Pullups Set a timer to beep every 8min. When it beeps, start your press set. Clean a 6-8RM kettlebell once and press it 5 times with your left. Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1. This was one set.
Walk around for a couple of minutes, and do the pullups in the same descending rep ladder of 5-4-3-2-1. When the timer beeps, hit your presses again.
In previous articles I have discussed some things you should not do before a workout, and during your actual workout. Now it’s time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.
While it’s nice to see Duggar celebrating the birthday of his son, we wonder why this couldn’t have been done privately. It’s not like Michael has a Twitter account of his own and can read the reply messages!
Based on true events, Elizabeth Street is a multigenerational saga that opens in an Italian village in the 1900’s, and crosses the ocean to New York’s Lower East Side. At the heart of the novel is Giovanna, whose family is targeted by the notorious Black Hand -the precursor to the Mafia. Elizabeth Street brings to light a period in history when Italian immigrant neighborhoods lived in fear of Black Hand extortion and violence-a reality that defies the romanticized depiction of the Mafia. Here, the author reveals the merciless terror of the Black Hand-and the impact their crimes had on her family. Giovanna is based on Fabiano’s great-grandmother, and the book’s heroes and villains – such as Lieutenant Petrosino, the crusading cop and “Lupo the Wolf,” a cold-blooded criminal – are drawn from real life in this thrilling tale. While set in a dynamic historical context, Elizabeth Street is, above all, the dramatic story of the heroine, Giovanna, and how she triumphed over tragedy.
Sanctum: Guards of the Shadowlands #1 ($1.99 Kindle; $13.99$2.95Audible) by Sarah Fine, read by Amy McFadden [Brilliance Audio] – you get a reduced price of $1.99 after you buy the Kindle book, so grab it first and it only costs you an extra 99 cents. I read this a few months ago and loved it (and the audiobook narrator is quite nice, if you prefer to listen).
The sport of competitive bodybuilding is a game of adapting our training and diet to manipulate our physical appearance. As our bodies approach age 40 and beyond, there is inevitable muscle loss that will occur. Coupled together with the possibility of decreased testosterone production and ailing joints, there are a few things to consider when competing into your 30s and beyond. The following are a few important things to remember for ALL bodybuilders, but particularly those of us who have arrived at, or even passed through the 30 mark.
The audiobook download of The Raven Boys ($4.99 Kindle, $27.99 Audible), by Maggie Stiefvater [Scholastic], read by Will Patton [Scholastic Audio], is free from Audiobooks.com. Booklist Starred Review; Kirkus Starred Review; Publishers Weekly Starred Review; School Library Journal Starred Review; Bulletin of the Center of Children’s Books Starred Review
Every year, Blue Sargent stands next to her clairvoyant mother as the soon-to-be dead walk past. Blue never sees them–until this year, when a boy emerges from the dark and speaks to her.
His name is Gansey, a rich student at Aglionby, the local private school. Blue has a policy of staying away from Aglionby boys. Known as Raven Boys, they can only mean trouble.
But Blue is drawn to Gansey, in a way she can’t entirely explain. He is on a quest that has encompassed three other Raven Boys: Adam, the scholarship student who resents the privilege around him; Ronan, the fierce soul whose emotions range from anger to despair; and Noah, the taciturn watcher who notices many things but says very little.
For as long as she can remember, Blue has been warned that she will cause her true love to die. She doesn’t believe in true love, and never thought this would be a problem. But as her life becomes caught up in the strange and sinister world of the Raven Boys, she’s not so sure anymore.
Get the audiobook from Audiobooks.com. Install either their iOS or Android App, head to the “Featured” section to find the free book, then hit “Download”. Since you’ll probably run out of room, you’ll want to move the audiobook from the device to your PC each day; it should be located in the /sdcard/android/data/com.audiobooks.androidapp/files/books (or similar) directory on the Android device.
If you currently have a membership (or sign up for a 30 day trial, which adds any one audiobook of your choice during the membership), you can add the book to your library by playing past the sample, after following the same directions. Be sure you are logged in before listening to the sample and that you click on a “Continue” box to add to your library for free, not a “first book free” box, which can show up if you aren’t logged in (and which would use a credit if clicked).
If you cancel your trial membership at the end of the month, you won’t be charged and still get access to the books added during your trial.
Dwayne ‘The Rock’ Johnson is a very, VERY likable person, he’s so awesome, he sideswiped a truck and the owner didn’t even get angry! The Rock was on the way to his set, rocking out to some music, when he took out the sideview mirror of another pickup truck. Audie Bridges — the owner of the truck — was so starstruck that he says, “Wow this is going to be an awesome story!” Johnson took to Instagram to tell the tale.
A number of popular snacks are about to lighten up. The FDA is all but banning the use of partially hydrogenated oils in processed foods. Those oils are the main source of artery-clogging artificial trans fats.