Andrey Malanichev – Simple Workouts
Andrey Malanichev is a perfect example someone who has achieved extraordinary results through the use of simple workouts. By simple, I mean that it does not take tons of assistance exercises or elaborate training cycles to effectively build strength. You can stick with a few basic exercises and do simple workouts using a simple training schedule to produce tremendous results. I would never say that no one should ever use assistance exercises or periodized training cycles, but what I am saying is that simple workouts work if you understand the basics of how to make them work.
There are two huge factors that must be addressed in order to make simple workouts work. Perfecting your technique for each basic exercise is one of the major factors that causes simple workouts to be highly effective, and the other is pushing yourself hard enough, without pushing too hard.
Andrey Malanichev – Simple, Perfect and Precise
Andrey Malanichev is an enormously strong powerlifter who understands the value of perfecting lifting form and a precise workload to make the concept of simple training work. He has squatted over 1,000 pounds in competition and made it look easy. Take a look at the following lift.
In an interview with Andrey Malanichev, he was asked to tell about his training. In part of his description about his training, he said, “First, I am in favor of simple training. I am skeptical of complicated systems and gimmicks in training, diet, and lifestyle.” When asked to give advice to beginners he said, “Do a lot of basic exercises-do everything in perfect form.” (click here for the entire interview)
Part of Good Form Means Don’t Grind
Andrey Malanichev was asked, “Do you ever actually grind out squats or would your absolute maximum squat also be explosive and smooth?” He replied, “I do it with controlled speed. I think it’s dangerous when you don’t control the movements but I do not “grind” on purpose, I just squat at the speed I can control.” In other words, Malanichev only lifts as long as he can maintain a consistent rep speed throughout the set. When doing heavy singles, he will not use weights that are so heavy that he can’t use a smooth nonstop lifting motion through the whole lift. This seems to be true even in a meet; and even when going for a world record.
In the following video, Malanichev works up to a heavy triple for his squat workout. Notice that on his last set he does three smooth reps using the same rep speed on all three reps. He doesn’t push to the point where rep speed slows down at the end of the set. He only does strong reps and avoids weak (or slower) reps. (If you want to skip through the first part of the video to his last set, he does his last set at about 8:45 in the video).
Andrey Malanichev’s squat workout
Andrey Malanichev Trains Only as Long as He is at Full Strength
After a heavy triple, Malanichev stops his leg workout and doesn’t do any more because he only trains a muscle group as long as it is at full strength. Malanichev focuses on performing strong sets, and avoids weak sets.
Assistance Work
For those who think that enormous strength cannot be built without assistance exercises, when Malanichev was asked what his favorite assistance lifts were for the squat, bench press, and deadlift, he replied, “I don’t have any assistance lifts—as I mentioned earlier, I train very simply; just a lot of basic lift exercise.”
Simple workouts are highly effective when they consist of using perfect exercise form, and training hard enough, but not too hard. This is done by doing strong reps, strong sets, and by using a strong lifting motion. Put these concepts to work, and they will work for you. Best of training to you.