The Naked Warrior

[rgt6]

What do you guys think about Pavel's book the naked warrior? I'm considering getting it but i wanted to hear some opinions about it first. Is it a must have or does it suck? Thanks

[olinek]

I just read it the other day. It was completely not what I expected but a good read none the less. I thought it was gonna be a big resource on body weight skills but it only talks about pistols and one arm push ups.

Basically it discusses 3 things:

1) muscle tension + breathing
2) grease the groove
3) pistols + one arm push ups

[snow_leopard]

Can you summarize what he says about muscle tension + breathing? I've already read his articles on GTG and pistols/oapu.

[radfit2]

I believe a bit overrated. How in heavens name ca anyone become a naked warrior with only 2 exercises ???

[jjack]

Trade your clothes in for some guns?

[BrutalityisLaw]

I believe a bit overrated. How in heavens name ca anyone become a naked warrior with only 2 exercises ???

If you actually read the book instead of judging if from your lack of knowledge then you would know. If you did you would know he says don't stay on Bodyweight forever, which is where the book Power to the People comes in. I've read it and it's well worth the money. All the little things that Pavel talks about are techniques that will make you strongest. ALot of advanced techniques that require alot of body awareness.

[olinek]

^^ Indeed.

He doesn't say anything about a routine of of one arm push ups and pistols being a perfect routine to replace all others. The book is about max strength and he says one arm push ups and pistols are good bodyweight exercises for max strength. Then he goes on to say that greasing the groove is a good way to train max strength because your training often when fresh.. Then he says if you wanna train other exercises at the same time which you should.. he advises adding pulling motion.. you should probably do them using a more formal routine.. you shouldn't grease the groove with tons of exercises. There is also a few chapters on muscle tension to maximize your strength.

It sounds fishy mentioning only 2 exercises.. but after you read, the books wasn't meant to be an encyclopedia of body weight exercises.

[Fatman]

Well, you could only train on ONE exercise and become superbly strong and developed throughout your entire muscular system. I'll let you in on a little secret: it ain't bench presses or biceps curls.

One-armed pushups and one-legged squats (pistols) will develop lots of strength. If you add one big pulling exercise (like the deadlift), all your bases would be covered - this is indeed what Pavel advocates in NW.

In fact, the less exercises you do (i.e. the more pointless exercises you cut out of your program), the better the results.

[BrutalityisLaw]

True enough fellas!! Less is more. Gotta love doing things the Party way!

[cheesedog]

Well, you could only train on ONE exercise and become superbly strong and developed throughout your entire muscular system. I'll let you in on a little secret: it ain't bench presses or biceps curls.

One-armed pushups and one-legged squats (pistols) will develop lots of strength. If you add one big pulling exercise (like the deadlift), all your bases would be covered - this is indeed what Pavel advocates in NW.

In fact, the less exercises you do (i.e. the more pointless exercises you cut out of your program), the better the results.

Hear, hear! Well said!

[kirk]

ok what would that 1 exercise be that would give you superb strength and muscularity along all of skeleton?

[Fatman]

The barbell clean and press/jerk (or power clean and press). It works just about every muscle in the body, and going heavy on this exercise will change your strength and muscularity levels dramatically. If I were limited to one exercise only, this is the one I'd do.

For those averse to barbells, C&P with stones, kegs, sandbags, or other people works equally well.

[NeilC]

Personally I wasn't all that impressed with this book and don't consider it value for money for what I learned.

[Fatman]

Ah yes... the value for money wasn't really an issue for me :)

The point of the book is not one-armed pushups and pistols IMO, but tension techniques. I applied them with great success to weight-lifting exercises, and even taught several untrained people to use them; they were pretty amazed at the results. In trained individuals the difference is less pronounced, but adding 5-10 lbs. to a max lift at advanced levels makes an enormous difference.

The tension principles also apply to contact sports. To someone whose focus is not on maximal strength training or contact sports, the book must seem pretty useless.

[olinek]

Ah yes... the value for money wasn't really an issue for me :)

Indeed...:cool:

The point of the book is not one-armed pushups and pistols IMO, but tension techniques.

Yes I agree, in fact for those who haven't read it.. it seems far more of the book is dedicated to tension and breathing than to the actual exercises. He really doesn't go that in depth for progressions to the exercises.

[Dominator350]

Ive seen his adds and read a some stuff about his books. Does he mention theres only 2 exercises in his book? I don't recall him saying that theres only 2 exercises. I do remember him saying a lot of other stuff though. Authors really shouldn't do this, sounds like some people weren't too impressed. Also... what happens if you injure yourself with one of these exercises? i guess youd be screwed eh? One more thing... TWO things i didn't really like hearing were that....
A) this author apparently tells the reader not to stay on bodyweight too long, pretty much pissing on the self sustainability of bodyweight exercise, telling the reader theres not much more to learn about it... and

B) Ive heard mention that since his book does tell the reader to not stick with bodyweight exercise that they should buy his other book...

[radfit2]

Guys,

Contrary to what you might think I do have the book as other books by Pavel like PTP and BB , I also have some Matt Furey stuff ( CC and CS ). I just wanted to point out that as far as investment goes i really like Ross Enemait's books. They give you a lot of information for your money. I also believe that Ross has the "real life" look as a Naked Warrior... :-)
I even have the Spartan Health program too which is IMHO good nutrition and training info. The key is that you absorb what is useful when you have learning materials right?

[Fatman]

Ive seen his adds and read a some stuff about his books. Does he mention theres only 2 exercises in his book? I don't recall him saying that theres only 2 exercises. I do remember him saying a lot of other stuff though. Authors really shouldn't do this, sounds like some people weren't too impressed. Also... what happens if you injure yourself with one of these exercises? i guess youd be screwed eh? One more thing... TWO things i didn't really like hearing were that....
A) this author apparently tells the reader not to stay on bodyweight too long, pretty much pissing on the self sustainability of bodyweight exercise, telling the reader theres not much more to learn about it... and

B) Ive heard mention that since his book does tell the reader to not stick with bodyweight exercise that they should buy his other book...

Let me give my opinion on these issues:

a) The guy focuses and explains two main exercises in his Naked Warrior book - one-armed pushup and pistol. The book focuses on maximal strength, and these are the exercises that develop it. There are no other max strength BW exercises (apart from the one-armed pullup, but that's in the realm of the very light or the uniquely strong). He does emphasise the one point where BW exercises suck beyond redemption - the posterior chain. Also known as the age-old question: which BW exercise can substitute for heavy pulls from the ground? (answer: then and always: NONE) He says that by working the one-arm pushup, pistol and a heavy pulling movement (with the deadlift as the most natural choice) you can get incredibly strong, and this is true. Most people think that working out with two/three exercises only is not enough, but then again most people work out for years and still look like a skinny kid in their early teens or your fat uncle in his late forties (shape-wise at least). The author doesn't really advocate turning your back on BW exercises, just states that you can develop more raw strength using other forms of training (and this is also true). No one ever said that BW exercises are not self-sustainable; only that they might not be the best way to go when maximal strength and muscle are the goal.

b) His other books, Power to the People and Beyond Bodybuilding, are probably the only two books you'll ever need for weight training purposes. Excellent work, backed up with science and (far more important) advice from people who actually demonstrate their strength. I often read posts from people who bash popular fitness celebrities in this forum, claiming that their advice is "non-scientific". Well, if their non-scientific advice is what gets you to put on that extra pound of muscle, or shed an extra pound of fat, or add a few more pounds to an exercise with weights, I'm going to follow it, even if it has me lifting 5-lb dumbbells in a pink tutu while singing a Madonna song from the late 1980s. If that's what it takes me to be able to laugh at the pencil-necks who scoff at my routine while sporting 11-inch arms and matching (or matchstick) legs, I'll do it.

So forget about the crap you hear and give his books a try. Even if you think 90% is utter BS, the remaining 10% might change your training for ever.

[jackt0077]

One arm pushups and one leg squats are circus tricks, not serious exercises.

[olinek]

...

Circus tricks? Probably. Not serious exercises? Ridiculous statement.

[BrutalityisLaw]

Damn Noobs!

[jackt0077]

You don’t build a workout around a circus trick. One arm pushups and one leg squats are just stunts.

[Dominator350]

one arm pushups are not circus tricks. Theyre not the greatest for building bulk on the upperbody... but i don't think theyre supposed to be. But theyre not circus tricks.
I mean it man get in regular pushup position and lift one arm up and put it behind your back. Then press down so your face and body is only a 2 inches off the ground. THAT is a real one arm pushup and id like to see anybody say its not a difficult fullbody exercise. For god sakes Batman does them! they have to be good for soemthing!

[Dominator350]

No a workout with one armed pushups is not a real workout i guess, whatever that means. Why do you keep calling them stunts and circus tricks? can you even do one? a real one? You shouldn't make such strong claims about an exercise without some evidence or documented experience. Unless you can't do one of course...

[Erik]

One arm pushups and one leg squats are circus tricks, not serious exercises.

They are certainly tricks of balance, but I wouldn't call them circus tricks.

In fact, if you can crank out 10 of each, you are a far stronger person than I am.

[olinek]

Speaking of circus tricks. My sister is studying journalism and for some photojournalism assignment she went to a Montreal Circus School (apparently the harvard of circus schools) and shot pics of one student's who's specialty is handstands. Yeap.. he pretty much does one armed handstands all day and let me tell you... his shoulders were fucking jacked.

[jackt0077]

I’m not saying they aren’t hated, so is bending a nail. I wouldn’t recommend bending nails as part of a serious workout. The idea that you can make a sustainable workout from just one arm pushups and one leg squats is ridiculous.

Those buff guys you’ve seen doing one arm pushups didn’t get buff from doing them. They got buff first, and then learned to do one arm pushups to impress people. Watching someone do a bench press in boring, but a one arm pushup will turn heads.

You’re right, I can’t do a single one arm push up or one leg squat, for the same reason I can’t ride a unicycle. I spend my workout time working out.

[Dominator350]

The fact remains those 'jacked' guys can still do them... the thought that a man whos over 200 pounds can do a proper one armed pushup demonstrats power and the heavier he is the more powerful. Whats so tricky about this? What constitutes your workout as real and one arm pushups as not a real exercise? Why don't you try and do them man before you open your mouth about something you never tried before. As far as i can tell your not even bothering with them because you don't wanna try something new, or are afraid you can't? are you one of those guys who sticks to what theyre best at and ignores their weaknesses so as to tell yourself you have none? is this what youre doing now? You can't do either one yet yer telling me both of them are useless?

[jackt0077]

The fact remains you can’t get ‘jacked’ doing just one arm pushups and one leg squats as prescribed in the “Naked Warrior”.

[Dominator350]

Absolutly. You should try adding them in to whatever you do though, honestly. Thrown in with free weights and other hard pushup variations they honestly help utilize your strength... and although they won't help you build mass, they certainly won't hinder your gains, i can assure you.

[olinek]

Wow.... who said anything ever about getting jacked. Working out doesn't have to be about getting jacked. You should broaden your field of view a little bit. And actually I see no reason why you couldn't put on some mass doing one armed push ups assuming you are eating right.


But the fact still remains that these ARE good exercises and the fact that they have more than a strength aspect (balance, body awareness.. etc) means there is that much you can benefit from them apart from strength.

Some people don't have a 1st priority of getting jacked.. or such a goal at all (myself for example). On the other hand I have goals where using one armed push ups and pistols are a serious workout.

[olinek]

The fact remains you can’t get ‘jacked’ doing just one arm pushups and one leg squats as prescribed in the “Naked Warrior”.


Also have you read the Naked Warrior.?He clearly states at the beginning that it is a book dedicated to max strength... not hypertrophy.

[Fatman]

The fact remains you can’t get ‘jacked’ doing just one arm pushups and one leg squats as prescribed in the “Naked Warrior”.


Hmmmm...

I guess clean&jerking 400 lbs. is also a circus trick. And the guy doing it isn't really strong, he's circus strong. Typical weakling argument. The only real workout consists of sets of biceps curls with light weights for 20 reps, followed by some bench presses and wrist curls to get you all nice and pumped.

Let's be honest, I also used the weakling argument in the past. I can't power clean 160 lbs., so the guy who can has just got "good technique", and I'm in fact a lot stronger than he is. Right. Fortunately now I know better, and so will other people who post such stuff after some introspective thought.

Tell you what, kid... you figure out a workout to get you "jacked", then post some progress pics and I promise to follow your workout for the next six months and not do a single one-armed pushup or pistol (the latter is easy because I'm too weak to do one anyway. But I promise I won't even try).

[Dominator350]

thats true eh... i can do one armpushups but haven't been able to pound out more then 1 solid one legged squat for each leg... working on it though... WORKING ON IT...

[Alan]

I found Naked Warrior to be excellent in explaining how to increase your strength. The tips and techniques work. Pistols and one-arm push-ups are used because they are high resistance bodyweight only movements. One arm pull-ups being a another. It's a book about how to get "strong" if you can only do bodyweight exercises. The information applies equally to barbells though.

[jackt0077]

You girls get your panties in a bunch awfully easy. One more time, I never said these exercises weren’t hard, or that you don’t have to be strong to do them. It’s just that they are extreme exercises. You can’t scale them, so you have to develop your strength doing something else.

No one starts doing clean and jerks with 400 lbs. They work up to it. In the process they develop their bodies. The buff guys doing one arm pushups got that way doing something else.

Insult me all you want, but you all know you can’t get in shape doing two exercises.

[Alan]

You can’t scale them, so you have to develop your strength doing something else.

Since you haven't read the book, I can see why you think this. In fact he does scale the movements. The last 2 chapters of the book are devoted this very subject. The point of the book is that you can develop extraordinary strength with these bodyweight moves.

[olinek]

You girls get your panties in a bunch awfully easy. One more time, I never said these exercises weren’t hard, or that you don’t have to be strong to do them. It’s just that they are extreme exercises. You can’t scale them, so you have to develop your strength doing something else.

No one starts doing clean and jerks with 400 lbs. They work up to it. In the process they develop their bodies. The buff guys doing one arm pushups got that way doing something else.

Insult me all you want, but you all know you can’t get in shape doing two exercises.

Sigh... It would be nice if you would actually read what people have been posting.

[Fatman]

You girls get your panties in a bunch awfully easy. One more time, I never said these exercises weren’t hard, or that you don’t have to be strong to do them. It’s just that they are extreme exercises. You can’t scale them, so you have to develop your strength doing something else.

No one starts doing clean and jerks with 400 lbs. They work up to it. In the process they develop their bodies. The buff guys doing one arm pushups got that way doing something else.

Insult me all you want, but you all know you can’t get in shape doing two exercises.

As a matter of fact,

a) You're the one who used the term "circus trick"
b) I just gave you an excellent example of an exercise that does develop the entire body (and can be done progressively)
c) One-armed pushup/squat progressions have already been pointed out, so I won't bother with that
d) There is absolutely nothing wrong with being an exercise newb. However, dissing something you don't know anything about is not usually the best way to set about learning something new. If you really think those exercises are not the way to go - avoid them and do something else. I personally wouldn't go about saying that people who can do something I can't and who are ligt-years ahead of me in both the size and strength departments don't know what they're doing, but that's probably just me... I'm sure you'll do better. Someday. And then we can all buy your book for $99.95.

[BrutalityisLaw]

I’m not saying they aren’t hated, so is bending a nail. I wouldn’t recommend bending nails as part of a serious workout. The idea that you can make a sustainable workout from just one arm pushups and one leg squats is ridiculous.

Those buff guys you’ve seen doing one arm pushups didn’t get buff from doing them. They got buff first, and then learned to do one arm pushups to impress people. Watching someone do a bench press in boring, but a one arm pushup will turn heads.

You’re right, I can’t do a single one arm push up or one leg squat, for the same reason I can’t ride a unicycle. I spend my workout time working out.



You silly silly bastard. You still have alot to learn. If you want to be buff go pump your muscles with barbie DUMBbells and take roids and grow fake muscles. But the fact is all that shit is fake, it's not real or practical. When you can do perfect one arm pushups and pistols let me know. Cause they're anything but a circus trick and there's no "Buff guy" I've ever seen who can bang out one arm pushups and pistols.

[ABHPage]

In fact, I believe that pistols can add mass to your legs. In my case, for example, it would be putting 160 pounds on the leg, instead of 80.

To reach the same amount of added weight on two feet, you would have to use a 160 pounds barbell. The advantage of one leg squats is that they also use numerous stabilizing muscles that will grow much stronger than with usual squats.

I've done them although not on a regular basis but you guys just gave me the idea to put them in my program. Thanks.

[handstand7]

I agree that one-armed pushups/pistol squats are great strength builders (if you apply greasing the groove). One reason I can do them (besides GTG) is that I'm pretty light (about 155). However, these movements do help with your lifts (my lifts aren't impressive but they're definitely a big jump from when I first started. Bench-195. Deadlift-280. 5 strict reps with 45 lbs for pull-ups. The reason I include pull-ups is to show how effective GTG is; I never maxed out during workouts). If one armed pushups/pistols get too easy, then you can always change the leverage (put your feet on a box when doing OAPU's) or add weight (get a backpack and load in some weight for the OAPU's and hold a weight out in front for the pistols). You can definitely get progressively stronger by doing that. However, doing conditioning (burpees, hills, etc), along with other bodyweight exercises , and some weights (dumbbell snatches, deadlifts, clean and jerk-which you mentioned, squats, etc) can definitely build loads of strength and overall fitness. I know this is digressing since we're just talking about OAPU's and pistols, but why limit yourself to two exercises (actually, two GREAT exercises that AREN'T circus tricks but tests of balance AND strength) if you have other training methods available? Even if you just stick with bodyweight, you can get a lot outta other bodyweight exercises (glute-ham raise, which can be done weighted and you only need a place to hook your feet under, handstand pushups, which can be made harder by doing them with a full range of motion between two chairs, pull-ups, which include all variations such as one-armed or towel pull-ups, dips, and DIFFICULT gymnastic exercises such as planche-pushups, which I cannot do even though I'm light). And yes, I think that jackt0077 wouldn't be calling OAPU's and pistols 'circus tricks' if he could actually do them. Btw, have you been doing them for a while? How many of each can you do?

[newsparta]

I own Naked Warrior as well as Power to the People and have always enjoyed his writing style. I was dissapointed in NW because the adds made it seem as a more general bodyweight resource than it is. Oh well. Also Dragon Door publications are way overpriced for the material you get (although cheap if you compare to the likes of grand-master rip off artist Matt Furey.) There's more than enough free material on the web with similiar quality to make the $29.95 or whatever it is seem a bit much, especially just for one arm pushup and pistol ideas.

[Fatman]

True in a way. His Beyond Bodybuilding book actually has much more info on bodyweight training (and everything else - now that's a great resource).

Regarding the above discussion, pistols aren't really great for developing leg mass because, once you take the balance factor out of the exercise, loading is pretty low. If you didn't have to balance (and balancing is great and has many uses, but it does not develop the large leg muscles), the load would be equivalent to doing a regular, two-legged barbell squat with your bodyweight on the bar, which isn't musch and will hardly develop muscle mass (especially if you weigh below 200 lbs.).

[LSA]

Sigh... It would be nice if you would actually read what people have been posting.

lol...that'as funny...i was thinking the same thing....the fact is that u CAN scale them(and anyother bodyweight exercise)...in fact...a major poart of the book is just that....people miss the forrest for the trees....PAVEL only USES 2 exercises but that's only to demonstrate different concepts....such as...leverage and body tension....and how to make exercises harder or easier....

dont you love it when people comment on things they have never experienced as if they are an authority?......lol.....

the reality is that you CAN get jacked doing ANY bodyweight exercises...for those that doubt....visit a couple priosons where they have taken away weights....you'll see sopme of the most develpoed people on the planet....why?...because they have time to dedicate to fitness....AT LEAST 3 square meals a day....and they have time for rest and recovery....

pistols are a part of EVERY strength workout that i do and i am working towards the one armed pushup as we speak...

[mma425]

True in a way. His Beyond Bodybuilding book actually has much more info on bodyweight training (and everything else - now that's a great resource).

Regarding the above discussion, pistols aren't really great for developing leg mass because, once you take the balance factor out of the exercise, loading is pretty low. If you didn't have to balance (and balancing is great and has many uses, but it does not develop the large leg muscles), the load would be equivalent to doing a regular, two-legged barbell squat with your bodyweight on the bar, which isn't musch and will hardly develop muscle mass (especially if you weigh below 200 lbs.).

very true, but the goal in naked warrior is not to build more mass (although in newbies, it would obviously build some mass at first), rather, the goal is to build max strength. i believe he had the right idea with this book, but i wish it wasn't priced the way it is. either way, before NW, i never worked on my one-arm one-leg pushups, and now i'm a beast at them, so thanks to Pavel.

[Fatman]

I agree. I was referring to the discussion above, not the NW book (for clarification purposes).

[Blaze85]

Its a great book

[Wakasamanick]

One arm pushups and one leg squats are circus tricks, not serious exercises. Most of my exercise is based off of my inspiration of Cirque Du Soleil. If I could do half of what they [Cirque Performers] do at the frequency they do... I would be happy with that. :) Bring on the Circus tricks and throw in a few elephants and clowns while you're at it.

[Wakasamanick]

I am a big believer in Pavel...But with anything, things need to be taken with a grain of salt. He has alot of valid sports and workout tactics and he has proven them. (I use his work as reference in school.. Going for my Phys. Therapy License and Bachelors in Sports Science).

Everyone has something that will and will not work for them. Keep in mind as with anyone. Pavel & Dragondoor Publications need to make their $$$.. So that is all you will hear when you are on his site. RKC bells are like Nike shoes.. You pay for the name.... Mike Mahler and muscle driver usa are great kettlebell resources for those that do not want to pay for the RKC name.

But, I do pride myself on being with "The Party" of dragondoor training. :) I think mostly Pavel's frame of mind in training is the best thing in what he has to offer.

[BrutalityisLaw]

The party way is the way it's done! DD kettlebells are pricy but they're the best kettlebells I've used to date so I will stick with them. Plus they're not that much more money then most kettlebells either. It's worth the extra money IMO, not that much money either and I've looked at many kettlebells and they save your hands plenty of abuse compared to the aftermarket brands.

[comradebillyboy]

The barbell clean and press/jerk (or power clean and press). It works just about every muscle in the body, and going heavy on this exercise will change your strength and muscularity levels dramatically. If I were limited to one exercise only, this is the one I'd do.

For those averse to barbells, C&P with stones, kegs, sandbags, or other people works equally well.

I suspect you are exactly right about this being the best single exercise, with the dead lift somewhere in second place. My main concern is that the clean and jerk require a lot of practice to learn proper technique, compared to the dead lift. I doubt if any of the trainers at my health club are competent to teach any Olympic lifts. I also prefer to work out at home, since my health club discourages making any noise when putting down the weights, and my bar bell clanks when I dead lift, even though I don't drop it.

So my question to you is how would you recommend that I learn and practice this exercise to develop proper technique so I can do it safely at home?

Thanks

[Fatman]

With a broomstick!

Seriously, even top-class elite Olympic lifters train with a broomstick or an unloaded bar to perfect their technique. Speaking of that, technique becomes really important only when you do the full-squat version - a regular power clean + press can be found anywhere on the internet and doesn't require much technique to master. Start out light and work your way up gradually.

You can either do high-repetition cleans and presses for endurance, or heavier low-rep work for strength. In both instances they work great. The old time weightlifting courses even had a 20-clean&press program (like the 20-rep squat program) to help people gain muscle and lose fat.

[comradebillyboy]

With a broomstick!

Seriously, even top-class elite Olympic lifters train with a broomstick or an unloaded bar to perfect their technique. Speaking of that, technique becomes really important only when you do the full-squat version - a regular power clean + press can be found anywhere on the internet and doesn't require much technique to master. Start out light and work your way up gradually.

You can either do high-repetition cleans and presses for endurance, or heavier low-rep work for strength. In both instances they work great. The old time weightlifting courses even had a 20-clean&press program (like the 20-rep squat program) to help people gain muscle and lose fat.

thanks, noticed a lot of the Paul Zaichek (sp?) videos use broomsticks also.

[cheesedog]

The old time weightlifting courses even had a 20-clean&press program (like the 20-rep squat program) to help people gain muscle and lose fat.

Really?!! I have never heard of that. Is it the same other than using the C&P rather than the Squat?

[Luki]

I have book the underground guide to warrior fitness but i thought that book is naked warrior by Pavel but i wronged later i thought that book is never gymless and i wronged. I started with exercises in book about few days ago but i heard that author of the book Ross Enamait don't like anymore his book and on his site are other books like never gymless. What you think about his first book. Should i buy never gymless and use exercises in naked warrior?

Why in this book he didn't say how many sets to do and sprints are too hard evenly not imposible. There is about 20 versions of push ups and abs exercises? Are that too much? Thanks!

[Fatman]

Don't perform all pushup variations at once. Select a few variations, then work them for one or two sets of as many reps as you can do.

He didn't include sets in his book because he want you to experiment and find out what works for you.

[LSA]

if you are into bodyweight exercises...get never gymless....it will answer anyquestion you have...if you wanna use weights...get infinte intensity....

[wulfsun]

Just dropped in to give my two cents while I still have the time before I have to go back to work. I'm working 6 to 7 days a week plus 2 hours of magnitory overtime. I do 2 sets of 8 exercises of pistols and one-arms; 3 sets of Janda sit-ups before bed and get back up and go to work again. So far my body is fine and my senses are on level. Haven't crashed into any equipment yet. Be in contact next week I hope.

[davidav]

In fact, I believe that pistols can add mass to your legs. In my case, for example, it would be putting 160 pounds on the leg, instead of 80.

To reach the same amount of added weight on two feet, you would have to use a 160 pounds barbell. The advantage of one leg squats is that they also use numerous stabilizing muscles that will grow much stronger than with usual squats.

I've done them although not on a regular basis but you guys just gave me the idea to put them in my program. Thanks.

One legged squats are awesome, and I have much respect for anybody who does them on a regular basis. I'm a former powerlifter and I've regularly done barbell squats with 400+ pounds.

I've switched to all bodyweight training after a severe back injury resulting in surgery and months of physical therapy to recover.

My goal is to integrate pistols into my routine. Having tried them a few times, they are damn hard, and I know I have strong legs. There's a lot of bodyweight exercises that are as hard or harder than anything you can do with a barbell. Which is why I don't miss the gym at all. Sprints followed by burpees followed by pull-ups is one of the best workouts I've ever had. Not a barbell in sight either.

[WeightlessFitness]

I think it's well worth reading. Although he focuses on two primary exercises, many of the principles can carry over into other exercises as well.

[punisher63]

I wasn't all that impressed. It did give some helpful hints for pistols and one-armed push-ups, but it was full of hype, large pictures, repeated text, and large font. It felt like a pamphlet that had been padded out to book-length.

If you are looking to work on Olympic lifts at home, I very strongly recommend Starting Strength by Mark Rippetoe. It is far above any book of its kind. Read it and you will see why it is a must read.

[Dai]

no problem

[Fatman]

I wasn't all that impressed. It did give some helpful hints for pistols and one-armed push-ups, but it was full of hype, large pictures, repeated text, and large font. It felt like a pamphlet that had been padded out to book-length.

If you are looking to work on Olympic lifts at home, I very strongly recommend Starting Strength by Mark Rippetoe. It is far above any book of its kind. Read it and you will see why it is a must read.

Really? I thought that the Olympic lifts never got a mention in Starting Strength, that it was about the squat, bench and deadlift.

The NW went much further than the pistol and the OAPU. These 2 exercises are used to illustrate principles of generating maximum tension. People's experiences may vary, but I increased my lifting numbers after reading NW (strange, but true). I think it's a pretty book, but yes, it does carry more than its fair amount of padding.

[Fatman]

Dude, please don't do that. Bodyweight Culture can get in trouble because of what you just did. We are a bunch of anonymous people posting on the internet, but the admins of this site can be held liable for unauthorized sharing of copyrighted material.

[punisher63]

Really? I thought that the Olympic lifts never got a mention in Starting Strength, that it was about the squat, bench and deadlift.

No, he also includes The Press and The Power Clean, Programming, and Misconceptions About Training Youth. The chapters on the press and power-clean are the main reasons why I got the book.

[olinek]

No, he also includes The Press and The Power Clean, Programming, and Misconceptions About Training Youth. The chapters on the press and power-clean are the main reasons why I got the book.

Power clean and press aren't olympic lifts.

But I agree wit fatman.. and I think people miss the point of Naked Warrior. It really has not much to do with bodyweight training other than like fatman said using the pistol and oapu to illustrate its points.

I'm glad I read his material as early as I did because it did teach me a lot about principles of strength.

Starting Strength is good too for teaching the lifts.. but rippetoe can be kind of annoying with his "must stick to the program" attitude. PLUS it doesn't have weighted pullups 8) in the pogram.

[onelasttime]

You know I understand that for a lot of people this is the first Pavel book they have read. In my opinion it is not that great of a book and if one read "Power to the People" and appl;ied what he discused in their to push-up's and pistols then you would end up right where "Naked Warrior" takes you. It is a real re-hash of previous articles and books he ahs written etc.... So if one really wanted and education on thinking outside the Western Box that is resistance trainign I would recomend "Power to the People"!