• Develop all-purpose strength—to easily handle the
  toughest and most unexpected demand
• Maximize staying power—because the last round decides
  all
• Forge a fighter's physique—because the form must
  follow the function

• Are you making these beginner's mistakes in your
  training?—know how to identify the roadblocks to quick
  strength success and how to jump off to a fast start!
• Nine secrets that give you greater strength across
  the board—with way less chance of injury
• How you can use a simple household item to
  dramatically shorten your body's kettlebell learning
  curve
  
• How to stop fighting your body—and get stronger by
  leaps and bounds
• These two crucial kettlebell drills will give you
  the biggest bang for your KB buck—do you know what they
  are and how to use them to make startling new strength
  gains?
• Discover a "simple & sinister" routine that
  delivers both killer conditioning and dramatically
  muscular shoulders
  
• A common cause of back pain after workouts—you
  would NEVER guess what it is!—and how to avoid it
• How to safely stretch your back after
  training—everyone does it wrong!
• One style of breathing will weaken you and make
  your back vulnerable—the other style of breathing gives
  you the explosive power of a trained fighter… know what
  to avoid like the plague and what to immediately employ
  for dramatic power gains
• What to do to FIX a tweaked back—this tip alone
  could save you weeks or months of misery, not to
  mention lost training time

• The top five reasons Pavel's RKC kettlebell system
  will be your back's best friend
• Yes! You HAVE been misled! Why sucking your
  stomach in does not protect your back but makes it more
  vulnerable!—and the surefire method that REALLY
  protects your back when lifting
• Why your kettlebell training can reduce the odds of
  arthritis
• A surefire shortcut to loosening stuck shoulders
• How to temper your shoulders—and armor them against
  sports that can tear them up
• How a simple visualization can—surprisingly—make
  your elbows and shoulders more resilient
  
• Why these cool-downs are so important to your heart
  health—don't risk your life without them
• What you MUST know about your heart rate and
  kettlebell training
• The NEW prescription for a power pump heart and
  great body composition
  
• This little-known drill guarantees improvement in
  your squatting depth, flexibility, technique and power
• Get this one foundational drill down—and most of
  the remaining exercises will be a piece of cake to
  learn and master
  
• Why most Comrades should choose pulls over squats
• How to strengthen your legs and hips without
  blowing them up
• This method accelerates your clean mastery—without
  banging up your forearms or wearing out your elbows
  
• How to time your hip movement for maximum explosive
  power
• How to be the indisputable master of the force you
  generate
• How to know—and possess—the perfect girevik posture
  
• Understand the crucial value of "slow strength"
  training—the counterintuitive and rarely revealed
  secret of Russian athletic might
• What you MUST know and do to be more resilient in
  the ring
• A simple way to increase an experienced fighter's
  punching power
• How to master the natural athletic rhythm of
  tension and relaxation
• A killer one-two combination for the gym and ring
  
• The key characteristics of a kettlebell pro's press
• Master this skill and you will wield awesome
  pressing power
• How to make the heaviest kettlebell feel like a toy
  in your hand
  
• Prof. Verkhoshansky's secret for improving your
  strength by up to twenty percent
• How amateurs "leak" strength from their knees—and
  how pros fix the drain
• How to get the most out of your press—while putting
  the least amount of stress on your shoulders

• A unique isometric drill to improve your pressing
  power
• Where to look—and NOT look—when pressing
• Should you drop and reclean the kettlebell before
  each press or keep pressing from the shoulder?
  
• An unexpected assistance exercise for achieving a
  one-arm pull up
• Smoke your abs and obliques the old fashioned way
  
• A foolproof method for accelerating the curve on
  snatch mastery
• How to strengthen the traps
• The snatch is a three-stage rocket—how to finesse
  the stages
• How to avoid bruising the forearm when snatching
• A crucial warning about shoulders and elbows in
  your first year of snatches
• How to accomplish the USSS Counter Assault Team
  10—min snatch test—and become a man among men
  
• How to keep your training targeted while still
  having fun with new exercises
• How to idiot-proof your kettlebell workout—for
  consistently powerful gains
• Here is a training schedule for the really
  ambitious man
  
• The little-understood but crucial value of
  "in-between-strength"
• Russian research discovered the day of the week
  when you are strongest—and it is not Monday
• Work harder? Or do more work?
• Discover the proven "ladder" method—for
  impressively effective strength building
• The perfect rest interval between sets
  
• The kettlebell rules for elite conditioning
• A gambler's method for deciding your high-rep
  workout
• How to log your workouts for optimal results
• How to use timed sets—for a foolproof and flexible
  practice
  
• How to best test your Clean and Press—are you a
  man? Or still a boy?
  
• What makes the kettlebell superior to other weights
  and fitness equipment?
• Should you train with the kettlebell as a
  stand-alone tool or mix it up with a barbell and
  dumbbells?
• How to get superior gains in athletic performance
  without sport specific training
• The kettlebell "what the hell effect"—for improving
  at skills you have not practiced

• The one-legged deadlift
• The Maxercist row
• The squat flip clean
• The tactical lunge
• The hot potato Russian twist
• The figure eight to a hold
• The crush curl

• The Long Push Press
• The Back-Up Press
• The Floor Press
• The Loaded Clean + the Get-Up

• The One-Legged Press
• The Bottom-Up Clean & Press

• The wrapped towel swing
• The mitten swing
• The soap swing

• The one-legged deadlift
• The Maxercist row
• The squat flip clean
• The tactical lunge
• The hot potato Russian twist
• The figure eight to a hold
• The crush curl

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth?

1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.

2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel.

3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . .

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