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These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

Honorable mention: “12 Rules for Life” by Jordan B. Peterson. The reason why this book is not on this list is because my daughter gifted that book to me before I had a chance to give it to her. Otherwise it would definitely be on this list. 1. "How to win friends and influence people" by Dale Carnegie (5:10) 2. "Quiet" by Susan Cain (8:31) 3. "The definitive book of body language" by Allan & Barbara Pease (12:30) 4. "The power of full engagement" by Jim Loehr and Tony Schwartz (14:50) 5. "Fit in one year" by Yuriy Oliynyk (20:46) 6. "Why men don't listen and women can't read maps" by Allan & Barbara Pease (25:36) 7. "The rational male" by Rollo Tomassi (29:27)

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

⚠️ If you decide to utilize ATP-style periodization model while using this program, the weights for Chin-Ups should be calculated with the same formula as for Dips.

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

This video is designed to help people who want to become personal trainers or strength and conditioning coaches to decide which certification to choose. These are the books discussed in this video: A. “ACSM’s Resources for the Personal Trainer” B. “NASM Essentials of Sports Performance Training” C. “Essentials of Strength Training and Conditioning” by G. Gregory Haff and N. Travis Tripplet

These are the links to my books on Amazon: BIG AND STRONG WITHOUT STEROIDS: https://www.amazon.com/dp/B09H8SLFG6 FIT IN ONE YEAR: https://www.amazon.com/dp/B084DGVBDC This is the link to BIG AND STRONG WITHOUT STEROIDS on iBooks: http://books.apple.com/us/book/id1561478487 This is the link to BIG AND STRONG WITHOUT STEROIDS on Google Play Store: https://play.google.com/store/books/details/Yuriy_Oliynyk_Big_and_Strong_Without_Steroids?id=QjInEAAAQBAJ

In this video I address some of the questions and comments I get about my books "Big and Strong Without Steroids" and "Fit in One Year."

The purpose of this channel is to help you get bigger and stronger without steroids. With today’s obesity problem, however, I feel obligated to say at least a few words about losing weight. On paper it sounds very simple but in practice results vary substantially. A fighter can lose 30-40 pounds in a month or two, while someone else is struggling to lose a pound. There are many possible reasons for it but here is an observation I have made over years: some people are obsessed with food. As they are eating one meal they are already thinking about the next one. The moment they go on a diet, they start craving everything. They are contemplating their cheat meals for days. They are constantly looking up healthy recipes and counting calories. They just can’t stop thinking about food. They are ADDICTED. Looking at this situation from such perspective explains why some people are repeatedly unsuccessful with losing weight: they never really address the main issue. For example, one of the mistakes people make while “dieting” is trying to enjoy the limited amount of food they are consuming as much as possible. This is an ill strategy because by doing so they surrender to the power of food over them. You can’t win a fight over this addiction with such defeated mindset. The more sound approach is to deal with this addiction as you would with alcoholism. Forget about losing weight and focus on cleansing your mind instead. Just like you would get rid of all the alcohol while trying to quit drinking, clean up your house of all the junk food. Get rid of all the spices while you are at it. Your food doesn’t have to taste good. You don’t need all the variety. You don’t need a hidden stash of candy for “emergency” situations. You don’t need your morning coffee to be ready for work. Eliminate these tantrums! Eliminate your weakness! Once the house is clean, you are ready to get started. We are going to divide this process in two distinct steps. Do not attempt to accomplish both at the same time. Your first step is going to be to start eating clean. Decide on a few food items that you allowed to have for the next few months. Do not try to restrict the amount of food you consume at this point. Once you learn eating clean, eating less will be a lot easier. Just stick to the same boring meal schedule without any attempt to starve yourself. Take a week or two to figure out how many meals and their sizes you need per day to feel comfortable. You can measure and record your food if it makes it easier. By then you should also realize why sticking to the limited number of food choices makes it easier to keep track of things. Once you have been compliant for at least a month, you are ready for the second step. Slowly start reducing the portion sizes. Nothing too drastic. Just take away a little bit and stay with that for a month. If everything goes well, take away a little more next time. It shouldn’t be too difficult concerning that you are probably sick of eating the same thing over and over again. At some point you will arrive at the amount of food that allows you to lose weight without feeling hungry. Hopefully your training will be coming along at the same time. Things get much more complicated when you add social interaction to the equation. The unfortunate reality is that our current understanding of having fun still revolves around gathering together to eat a lot of unhealthy food. These events are normally accompanied by continuous meaningless conversations, therefore, at least some alcohol is recommended to get appropriate silly vibe. Of course, it is unreasonable to recommend to stay away from all social functions, but do be aware that these situations will require significant restraint on your part. The problem is not that you will get fat overnight. The fact that you couldn’t resist the temptation will remind you that you are still a slave of your addiction, which could leave you feeling disempowered and even depressed. I am not suggesting that you should never enjoy food for the rest of your life. I am just saying that if obsession with food is suspected, temporary radical measures must be taken. There is no need to dance around this issue. For example, we don’t say that it is okay to be a drug addict as long as you are happy. Think of it as food detox. Once you defeat this addiction, start SLOWLY increasing the variety and tastefulness of your meals. It is important not to get inpatient at this time and jump right back to the old eating habits. Just like you wouldn’t celebrate successful quitting of drinking by getting wasted, do not reward yourself for defeating food addiction by bingeing. If you do decide to treat yourself every once in a while, a good sign that you truly earned it if there is no feeling of shame afterwards.

This episode combined with my "Fit and Healthy" video contains a complete system that can enable people who have never worked out before (level 1) to get to their genetic limits of athletic performance (level 4). If you are interested in more detailed description, check out my new book “FIT IN ONE YEAR”

Rules of building big arms without steroids: 1. Big arms = strong arms. 2. To have strong arms you have to be strong overall. 3. Elbows are fragile joints.

People ask me if using my programs will guarantee great results. And the answer is: no. We all have different work habits. Some people will find time to workout while they are deployed in Iraq, while others will tell me that they couldn’t even get halfway through my book because it was too complicated. Read it again! Stop making excuses! Develop ability to GET THINGS DONE!

I’ve read hundreds of books and magazines about strength training. I’ve trained at some of the best gyms in the world. I’ve worked with some of the most brilliant coaches in the world. I’ve trained with some of the most elite military units in the world. I have multiple certifications and college degrees. And after almost three decades of collecting all this knowledge and experience I can confidently say that this is THE BEST TRAINING PROGRAM that has ever been created!!! This training program is only seven weeks long. Which means that nobody should be expecting to increase their bench press by 50 pounds or so at the end of it. Take whatever your recent max is (NOT your all time best from years ago), add 5-10 pounds to it and that’s your 100% for this cycle. Even if you underestimated your 1RM, there is still a chance that you will surprise yourself on the PR day. On the other hand, if you overshoot - almost certainly all your work will go to waste.

If you want to get serious results without steroids, this program is just what you need. No fancy terminology. No exotic exercises. Just training program that is based on real science and has been successfully tested for decades.

Top 10 Books About Strength Training: 10. “The Weightlifting Encyclopedia: A Guide to World Class Performance” by Arthur J. Drechsler 9. “Supertraining” by Mel C. Siff and Yuri Verkhoshansky 8. “The Westside Barbell Book of Methods” by Louie Simmons 7. “Science and Practice of Strength Training” by Vladimir Zatsiorsky and William J. Kraemer 6. “Periodization: Theory and Methodology of Training” by Tudor O. Bompa and Carlo A. Buzzichelli 5. “Encyclopedia of Modern Bodybuilding” by Arnold Schwarzenegger 4. “Essentials of Strength Training and Conditioning” by G. Gregory Haff and N. Travis Tripplet 3. “Starting Strength Basic Barbell Training” by Mark Rippetoe 2. “Brawn: Bodybuilding for the Drug-Free and Genetically Typical” by Stuart McRobert 1. “Practical Programming for Strength Training” by Mark Rippetoe and Andy Baker These are some other books that are worth mentioning but did not make the list: A. “Olympic Weightlifting a Complete Guide for Athletes and Coaches” by Greg Everett. This book could potentially replace “Weightlifting Encyclopedia” on the above list. The book is full of excellent information and the author has a very reader-friendly writing style. B. “Encyclopedia of Bodybuilding The complete A-Z Book on Muscle Training” by Robert Kennedy. Comprehensive source of information covering full spectrum of bodybuilding topics. But just like most books about bodybuilding it does provide enough scientific rationale for deep understanding of training methodology. C. “Championship Bodybuilding Instruction Book for Bodybuilding” by Chris Aceto. Of all the books on this list I would consider this one to be the best explicit source of information on nutrition. As far as training, although there is plenty to learn, the actual training recommendations are probably not best fitted for a drug free athletes. D. “Ultimate Bodybuilding” by Joe Weider. Any true fan of the sport will enjoy reading this book. But keep in mind that it was written many moons ago and its practical recommendations are very outdated. E. “5/3/1 Forever” by Jim Wendler. The book contains a lot of very good practical applications. The reason why this book is not on my top ten list is that, unless you already know some basics of programming, you wouldn’t necessarily know the rationale behind any of these recommendations. F. “HUGE A Complete Workout Regimen from Bodybuilding’s Superstars” by Flex magazine. This book is a good summary of modern mainstream bodybuilding philosophy. I wouldn’t necessarily say that it is geared specially towards drug free trainees. Still, it is quite interesting and informative. G. “NASM Essentials of Sports Performance Training.” This book does excellent job explaining relevant anatomy and physiology for people without any medical field background. As far as practical recommendations, however, it is not really useful for helping one to get big and strong. H. “Discipline Equals Freedom” by Jocko Willink. This is the only book on this list where the importance of discipline is being discussed to a sufficient extent. During times when rationalizing your laziness with training has become a norm - we need more books like this. As far as the recommended training regimen , unless you are a former military, you probably won’t enjoy doing so much calisthenics. I. “ACSM’s Resources for the Personal Trainer.” It seems that this book focuses on everything besides its primary topic - what to do at the gym. I also believe that it is geared towards people with significant medical field background. J. “Real Bodybuilding Muscle Truth From 25 Years in the Trenches” by Ron Harris. Articles by Ron Harris were the only reason I used to subscribe to “Muscle Development” magazine. Unfortunately he did not effectively convey all his knowledge about training in this book. K. "Dinosaur Training Lost Secrets of Strength and Development" by Brooks D. Kubik. This book takes the idea of abbreviated training to an extreme. The author also argues against the use of periodization, with which it is difficult to agree.

This video contains an example of a training program that could help you stay fit and healthy. There is nothing magical about it and it’s all about ACTUALLY DOING IT. Resist temptation to find an excuse for why you can’t do it. Where there’s a will, there’s a way. If you do decide to commit to training, understand that participation in any strenuous physical activity involves risk of a potential injury. That is why it is important to take precautions to reduce your chances of getting injured. The first step is to make sure you consult a physician before committing to this program. Significant modifications might be needed because of your age, preexisting injuries or medical conditions. Once you started training, make sure to begin with very light weights and give yourself plenty of time to learn the proper form for all exercises. It will usually take at least few weeks. Being impatient and careless during this time can turn a healthy exercise habit into eventual catastrophe. If during training session something feels very painful - stop performing an exercise and assess the situation. Either you are performing exercise incorrectly (usually goes in hand with using weights that are too heavy) or there is an underlying pathology that needs to checked out by a qualified medical professional. In either case do not ignore these signs of potential trouble your body is giving you and take appropriate action.

Tenth episode of the "Theory of Strength Training" series. These are some of the recommended readings if you want to learn more about this subject: “The Weightlifting Encyclopedia: A Guide to World Class Performance” by Arthur J. Drechsler “Supertraining” by Mel C. Siff and Yuri Verkhoshansky “The Westside Barbell Book of Methods” by Louie Simmons “Science and Practice of Strength Training” by Vladimir Zatsiorsky and William J. Kraemer “Periodization: Theory and Methodology of Training” by Tudor O. Bompa and Carlo A. Buzzichelli “Encyclopedia of Modern Bodybuilding” by Arnold Schwarzenegger “Essentials of Strength Training and Conditioning” by G. Gregory Haff and N. Travis Tripplet “ACSM’s Resources for the Personal Trainer”

Ninth episode of the "Theory of Strength Training" series. The only time I have seen this concept mentioned in any of the books was on the page 117 of the third edition of “Essentials of Strength Training and Conditioning” by G. Gregory Haff and N. Travis Tripplet.

Eighth episode of the "Theory of Strength Training" series. These are some of the recommended readings if you want to learn more about this subject: “Supertraining” by Mel C. Siff and Yuri Verkhoshansky “Science and Practice of Strength Training” by Vladimir Zatsiorsky and William J. Kraemer “Periodization: Theory and Methodology of Training” by Tudor O. Bompa and Carlo A. Buzzichelli