For years, the countries of Russia and others from the former Soviet Republic have dominated international powerlifting and Olympic lifting competitions. And for years, there has also been an aura of mystique surrounding the methods they use to produce such phenomenal athletes, not to mention a lot of misconceptions about those methods.
In this article, I’m going to clear up those misconceptions by laying out the methods they utilize, plus I’m going to outline a couple of routines based on these methods. In fact, I think many lifters (including bodybuilders) in the Western world would achieve better results by incorporating these routines at least part of the year. (These routines are also excellent for any MMA fighters that might reading this, as these workouts build a lot of strength and power—functional muscle mass, not just bulk.)