A complete guide to strength training for amateurs who want to see results. This book is for busy, lacking a clear talent for muscle growth, perhaps middle-aged people who want to achieve major changes in physique and fitness. Ready for slow but guaranteed progress, for serious systemic, regular work, however, limited to 2-3 hours a week. Power bodybuilding in the style of minimalism is the telling name of Igor Katkov's technique. The technique is a constructor and teaches the reader system thinking. For the most enthusiastic, the author also offers more advanced workouts. In the long term, the author identifies clear stages in the development of an amateur athlete. Fundamental systemic knowledge about strength training is set forth in an accessible language: from an amateur, for amateurs.