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THE POLIQUIN PRINCIPLES PDF

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{c} Doyton Writers Group and Chorles Poliquin, All ri hts reserved. . Now, with the publication of The Poliquin Principles, Charles brings his miraculous. Charles Poliquin - The Poliquin Principles - Free download as PDF File .pdf) or read online for free. Author: Poliquin Charles Title: The Poliquin principles Successful methods for strength and mass development Year: Link download.


The Poliquin Principles Pdf

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Download Charles Poliquin - The Poliquin Principles. the poliquin nissart.info Poliquin Principles Successful Methods for Strength and Mass Development, Charles Poliquin, Jan 1, Information has grown exponentially since The Poliquin Principles was first published in There was valuable information in the original Poliquin Principles.

Low reps I always was a low reps guy. I started training for football and was trained by a good strength coach from the start. The highest we would go as far as reps are concerned was 8 and most of our work was spent doing sets of Then I switched to Olympic lifting, where most of my sets were between 1 and 5 reps. When I was done with Olympic lifting and wanted to do bodybuilding, I still wanted to do low reps but every bodybuilder in the gym told me that I needed to do sets of or more to grow.

Charles made it okay for me to do sets in the range to grow muscle, and that was liberating. Heck, I could even do reps if I wanted, provided that I slowed down the eccentric or added isometric pauses to increase the time under tension.

While seconds is ideal for maximum hypertrophy, you could achieve a combination of significant strength and size gains while being under load for seconds or so per set. By doing a 5-second eccentric phase thus around 7-second reps I could still stimulate growth from sets of 3 21 seconds to 5 35 seconds. Heck, I could even do sets of 2 if I wanted, by going VERY slow on the eccentric or by adding a pause in the movement.

For example, a 6-second eccentric, 3-second hold and 2-second concentric would last 11 seconds per rep, 22 seconds under load for a set of two reps. Have some else do what you hate doing… I distinctively remember talking to Charles on the phone about having more success business-wise. I remember being backstage at a bodybuilding competition for one of the competitors I was working with, and another coach grabbed me by the shirt and presented me to his athlete. Charles being a success both in the trenches and in business, I asked for his advice.

If it were up to me I would do everything for free! I was also not very driven when it came to seeking business opportunities. The few seminars I was giving were simply because people approached me.

And I was almost charging nothing for them. Anyway, I partnered with two guys who palliate for my own weaknesses.

Frederic who is amazingly driven, a great salesman and marketing strategist neurotype 1A. Charles-Vincent who is very structured, a great planner and a logical thinker neurotype 3. They allowed me to boost my number of seminars to roughly per year, for about 10 times the money. They also developed a great business model with Thibarmy.

This makes my life both easier, and more successful. For years I was the guy who had problems charging for his services. Here are some examples: — I started out training elite athletes when I was At 20, I was already training pro hockey players and international level athletes, but I pretty much trained them for free even though they had the money to pay me. I figured that it was good publicity and good experience, and it was, but it also diminished my apparent value.

Yet I was the only trainer who would come in on Saturday and Sunday to train clients. And I was training pro athletes, business people, TV celebrities and even a preacher who were all multi-millionaires.

And I could go on and on. The reason behind this is that I had still do very low self-esteem. In my own mind, I was not worth the big bucks. I have accumulated knowledge for years. Trained thousands of clients.

Put the hours in.

Much better than many who charge insane amounts of money. You are charging for all the knowledge you have built over the years.

Documents Similar To Charles Poliquin - The Poliquin Principles

As a coach, your clients do not pay you for a program. They pay you for your expertise. For finding the solution to their problems.

The right approach for them. If you can do that, then you should not be ashamed to charge for your services.

Therefore, you should juggle low-rep training from 4 to 6 reps , intermediate-rep training , and high-rep training , or even to make the best progress. Well, true muscle physiology types the kind that wear lab coats with the sleeves torn off refer to these fibers using cute little alphanumeric terms, like II-A or II-B.

These numbers refer to their oxidative capacity. Now, type II-B fibers are generally known as fast-twitch fibers and are the ones called on to do very heavy lifting. When you experience strength failure, much of it's due to the fact that these type II-B fibers have petered out-they just don't have the endurance of the other muscle fibers. They're like the fat truck driver who lives down the street; huge SOB, real strong, but can't run more than 10 feet without kissing the pavement.

After these fibers are fatigued, it's hard to engage them fully in subsequent exercises. However, the other fibers, the type II-A guys, will still be fresh, and they're best stimulated with reps of between ten and twelve. The point here is that you should do your heavy weight, low-rep movements first in the workout.

Then, after those fibers are baked, go on to your higher-rep movements. The Rest Principle Somewhere along the way, taking short breaks between sets got confused as "intensity". If, after all, you're breathing heavy like a high school kid at a Tracy Lord film festival, you must be working intensely, right? Wrong, Viagra breath. In weight lifting, intensity refers to how close the weight you're using is to your one-rep maximum. If I lift pounds ten times, regardless of how much I huff and puff, I'm not engaging in a high-intensity set.

If, however, I push pounds up only 3 times, my intensity level is very high. With that in mind, let me say that people tend to rush between heavy sets in order to maintain a high heart rate. Heart rate has nothing to do with your goal here. If you want aerobic capacity, run miles a day and turn into one of those pairs of lungs with some sinew attached that you see whipping along the parkway every morning wearing T-shirts that say something like, "Greater Orlando K Grapefruit Extravaganza Race".

The more intense the set, the more rest is needed between sets to allow for neural recuperation. If you don't rest long enough between intense sets, it's a safe bet that your lactate levels will still be high and that they'll interfere with your performance on the next set. Typically, if you're working heavy, you should rest between two and three minutes in-between sets. On less intense sets, you can rest anywhere from 45 seconds to 90 seconds.

It all comes down to something called "time under tension". In some circles, time-under-tension refers to the amount of time you spend tailgating that Ford Pinto that's doing about 45 in the fast lane.

It also refers to the time your muscles are actually working and weight, sets, and reps all play a part in the equation.

For instance, if you do a set of 10 reps, but you pistoned them up and down like the pelvic thrusts of one of those horny baboons in a National Geographic special, your total time under tension was about two seconds. Muscle is not going to grow when your time under tension is inordinately low see the next principle for more info on "time under tension".

Typically, and depending largely on your muscle fiber ratio some people have more fast-twitch fibers than slow or vice versa , your time under tension should be anywhere from 30 seconds to about Any more or any less is counterproductive over the long run.

Poliquin Principles 3rd Edition

Determining your exact muscle fiber make-up is probably a little more complicated than we want to get into here in this article. As you progress from one set to another and you tire, you have one of two choices: reduce the weight, or reduce the number of reps.

Given that choice, you should always reduce the weight and keep the rep range the same or roughly the same. The Change the Beat Around Principle In the previous principle, we talked about time under tension and we mentioned the wisdom of keeping the duration of a set somewhere in the 30 to 70 second range.

How do you do that without doing 30 to 70 reps? The answer is something called tempo. For instance, if I'm doing sets of dumbbell bench presses for sets of 4 to 6 reps, my time under tension is going to be something like 15 seconds if I do them at "normal" speed.

However, if I slow them down, particularly on the eccentric, or lowering part of the movement, I'll increase time under tension. Whenever you look at a Poliquin workout sheet, you'll see numbers that look like , or , or something similar. They do not refer to different styles of Levi's jeans. Instead, they refer to tempo, and the first number indicates how many seconds you should take to perform the eccentric portion of that particular lift.

For instance, a "5" means you should take a count of five to lower the weight. The next number refers to the pause taken between the eccentric and the concentric portion of the movement, while the last number refers to how long it should take you to raise the weight. Okay, so what this means is that if you're working in a rep range, you have to adjust the tempo in order for that set's time under tension to reach at least 30 seconds.

Charles Poliquin - The Poliquin Principles

Along the same lines, if you're working in the rep range, the tempo should be a little quicker so that you won't exceed the 30 to 70 second time-under-tension frame. The Yin and Yang Principle Muscle builders always talk about the endocrine system; the muscular system; or even the cardiovascular system.

But, they hardly ever talk about the neurological system and that's a big mistake. Consequently, neural recuperation is ignored.But as in every aspect of sports, bespeckled statisticians sit in moldy back rooms and comb the records to establish the "winningest" in the field of coaching. In some circles, time-under-tension refers to the amount of time you spend tailgating that Ford Pinto that's doing about 45 in the fast lane. What does it do?

In typical information hoarder practice, I began to search out as much as I could find on the principles of program design. His growing list of winning athletes created a rumor that Charles was being paid not by the athletes, but by the medals those athletes won, a rumor he says is not far from the truth.