Strength cycle of Yuri Verkhoshansky “Russian Pyramid”

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Yuri Verkhoshansky's "Russian Pyramid" strength cycle activates the athlete's natural strength potential and is a cyclical training program that includes six weeks of impact strength training and four weeks of complete rest before the start of the next six-week strength cycle.

Description of the cycle

Yuri Verkhoshansky

Yuri Verkhoshansky developed his amazingly effective system in basic terms in the early 50s. The secret of the program lies in a scientifically proven scheme for distributing loads over six training weeks, which guarantees an increase in results by 3-5 percent at the end of the cycle! The pyramid structure of training is an outstanding scientific discovery. “Strength cannot be developed with near-maximum weights,” explains Professor Yu. Verkhoshansky. “Strength needs a strong foundation.” Look closely at the pyramid: the wider the base, the higher its peak. The same goes for strength training. The more an athlete “invests” in training with unlimited weights, the higher the peak of his strength achievements.”

The Verkhoshansky cycle is designed to develop strength in basic strength exercises: bench press and standing press, squats, deadlifts, snatch, clean and jerk and barbell cleans. One strength exercise according to Verkhoshansky requires two workouts per week. The first workout is at a medium intensity level, the second at a high intensity level. Over the course of four weeks, the loads increase in a progressive mode, then the intensity drops sharply - this makes it possible to prepare the athlete’s body for an “explosion” of strength at the end of the last training week.

Each workout is based on a progressive load pattern, determined as a percentage of the maximum before the start of the cycle. This is very convenient because it allows you to adapt the system to the capabilities of any athlete. When determining the maximum, do not overestimate your strength. Common sense dictates that for the first training cycle it is better to underestimate them.

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click on the picture to enlarge

There are more and more financial pyramids in Russia. How do they camouflage themselves?

The essence of any pyramid is this: funds come from constantly attracting new participants. Only the top earns, and the bottom trustingly donates their money to those who are one step higher. At some point, problems inevitably arise with attracting new clients, and the pyramid collapses, leaving most of the people with nothing.

The Central Bank has calculated that the number of financial pyramids in Russia is growing. Thus, in 2020, 137 such fraudulent schemes were recorded, in 2020 - 168, and in 2019 - already 237. The Central Bank explains the increase in the number of pyramids by the fact that they have become better identified. The Bank of Russia says that it has developed a special algorithm using artificial intelligence technologies that helps find fraudsters at an early stage.

How financial pyramids work

Under the guise of an investment company. Fraudsters offer to buy stocks and bonds, invest money in highly profitable construction, gold mining or ultra-efficient production.

An example of such a pyramid was one registered in Chelyabinsk. This year, a criminal case was opened against the organizers under Article 159 of the Criminal Code of the Russian Federation (“Fraud”). They told people that they were supplying graphite from South Korea and they needed investment from private individuals to expand production. The minimum deposit is 40 thousand. The scammers promised that over time, “investors” would receive up to 11% monthly. People, many of whom were pensioners, took out loans and “invested” in graphite. But it turned out that they received money only when they brought new investors. Then payments stopped altogether.

Elena Druzhinina, head of the department for combating illegal activities of the Ural Main Directorate of the Bank of Russia, gave the example of another similar company that operated in 2019 in different regions, including the Urals Federal District. The company attracted funds from clients to issue cryptocurrency and the opportunity to make money on the changed exchange rate. But in fact, the participant only received money if he sold cryptocurrency to his friends.

Under the guise of financial organizations. A striking example is , which positioned itself as an MFO and offered the population small amounts at an extremely high interest rate - up to 1000% per annum. But this was only a cover for her main activity. In fact, Cashbury conducted online webinars and meetings to attract people. They were offered to invest money and then return the amount with interest. According to the organizers, the more you give, the higher the percentage. But the Bank of Russia saw clear signs of a classic financial pyramid in Cashbury and passed information about it to the Prosecutor General’s Office and the Ministry of Internal Affairs.

Under the guise of online games. A well-known example is the “Kotel or Black Cash” application, which came to Russia from Kazakhstan, including Magnitogorsk and Tyumen. The point of the game is this: users drop 2.4 thousand on a card to one of the participants. Then they invite other people to the game and wait in line to take the place of the person everyone is transferring money to. As a result, the scammers promise, each player will receive 19.2 thousand rubles.

“The main thing is to invite friends! The more people there are, the faster everyone will get their money,” the invitations to the game say. On social networks, people say that they didn’t earn any money. In Kazakhstan, the police carried out an investigation into complaints from deceived citizens. There were no mass complaints to law enforcement agencies in Russia.

Financial pyramids that do not hide their essence . The organizers convince that the person will remain a winner. Some investors are well aware that they are entering a pyramid scheme, but they believe that this is where they can make money if they manage to get out on time. It’s just that, of course, no one knows when to do it.

What distinguishes financial pyramids in recent years?

1. They work mainly on the Internet.
2. They do not live long - from three to six months. The goal of the organizers is to make money quickly and leave.
3. They use new themes for “business”. For example, they offer to invest money in residential building projects using 3D printers.
4. Advertising graphics and pictures are rarely placed on websites. Now clients are most often sought strictly based on recommendations through already verified investors.

How to understand that you are called to the pyramid

1. A participant’s income is generated, among other things, from the investments of new participants he attracts.
2. They offer income that exceeds the level of the bank deposit market. Banks usually offer low interest rates, in some cases comparable to or only slightly higher than inflation (the financial regulator’s inflation forecast for 2020 is 3.5-4%). The organizers of financial pyramids promise tens of percent per month.
3. They convince you that it is easy to make money.
4. An organization that calls itself financial does not have a license from the Bank of Russia. To check its availability, go to the Central Bank website in the “Directory of Credit Institutions” section. In the search line, enter the name of the organization you want to check.
5. There is no precise definition of what the organization does, and the wording is general and vague. For example, the website says that, but there are no specifics or facts by which one could check whether this is true or not.
6. There is no information about the founders and leaders of the organization (you can check here).
7. No contract. And if there is an agreement, it should be read carefully. If it states that no one is responsible to you for the loss of invested funds, or this clause is missing altogether, you should not carry money there.

Cycle work

In the first 2-3 weeks, you may feel fooled by the low loads. Understand that it is not individual workouts, but only the entire six-week cycle that will increase your strength. Rest assured, everything is calculated extremely accurately! Restrain yourself if it seems to you that some training was too easy: the plan will definitely work! You will be amazed at the results of week six!

If you are faced with the need to develop strength in two exercises at once, arrange your weekly peaks in a checkerboard order. Remember, only extreme circumstances will force you to combine two strength exercises in one workout! It’s better not to save time and set yourself up for 4 training days a week. It is clear that weightlifters and powerlifters must plan their training plan so that their strength peak occurs on competition day.

What do we promise?

Direction of energy flows.
Everyone who provides financial, resource and information support upon completion of the energy center will be rewarded and grateful. That is, you and your families, including your employees and their families, will be able to take advantage of outdoor recreation and the energy complex completely free of charge.

Note

According to Professor Verkhoshansky, strength training should not last more than 90 minutes. This is a critical period for strength development. If you have goals other than strength training, schedule an additional workout for another day or the second half of the current day. It is recommended to take at least 4-6 minutes of rest between sets. During these short breaks, massage your muscles intensively. At the end of each workout, do auxiliary bodybuilding exercises. This will help restore tissue and remove lactic acid from the muscles.

Pyramid in bodybuilding for mass: with each approach we increase the weight of the weight

The researchers selected 33 healthy women for the experiment, all of whom were sixty years old or older. The initial stage of the experiment lasted six months. During this period, the women went to the gym three times a week, and each time they trained the most important muscle groups in their bodies with eight core exercises. Women did 3 sets per exercise. Thus, the participants moved from the category of untrained, which is important, since beginners, when starting training, respond to any training program equally effectively. Then the real experiment began. The researchers divided the women into 2 groups, and each group had to train slightly differently. One group used the same load for each exercise (same weight per set). With this weight, women usually did 8-12 repetitions. If they were able to do more reps over time, the load was increased slightly to stay in the same rep range. Another group used different loads. For the first set, the women used a weight that they could only do 12 reps with, for the second set a heavier weight that they could only do 10 reps with, and finally a slightly heavier weight that they could only do 8 reps with. . That is, using the “reverse pyramid” method - with each approach, the weight of the burden increases. Just like the other group, this group increased the load over time as the number of repetitions increased. As a result, both groups achieved equal gains in strength and muscle mass. There were no statistically significant differences between groups regarding the effect on fat mass.

Construction work of the energy center.

Energy pyramid or health-improving complex.
This is the most responsible step, in our opinion. The frame of the center should be built on the principle of a roof made of wooden rafters. The main load-bearing ones are made of laminated veneer lumber 200 x 200 mm with a length of 10 m. Auxiliary ones are made of laminated veneer lumber 100 x 200 mm, lathing 30 x 80 mm or 30 x 100 mm. The wood is treated with an antiseptic and

https://youtu.be/6pZ9QNlYQ4w

conclusions

It would be stupid not to use this training method when building your training process. The “Pyramid” can be introduced into the training of any muscle groups and any exercises, both multi-joint and isolating. Athletes with and without pharmaceutical support will benefit from this. The “pyramid” is contraindicated for those who, due to injuries, must avoid working with near-maximal weights, although in this case it is not at all necessary to start with a weight that allows you to perform only a few repetitions, you can try to start with 6-8 repetitions and drop to 20. Considering a large amount of work per exercise performed according to the “pyramid” principle, the amount of load in other exercises for the same muscle group should be adjusted. For some, it will be enough to limit themselves to this one exercise, while for others, it will be enough to perform another 1-2, 2-3 approaches each.

Dmitry Yakovina

Design.

Propose your mini hotel project.
Design of an energy center.

One of the important stages of the entire structure is a properly designed load-bearing building. It should be 10 x 10 meters in size, strictly at the outer corners. Have two floors. One floor is a basement or ground floor, and above it is a one-story mini-hotel building. The basement is recessed approximately 3/4 of the ceiling height. This has to do with planning.