Charles Poliquin Training Resource

Charles Poliquin Resource

I've keenly followed Charles Poliquin ever since I read about German Volume training via Muscle Media Magazine in the 90's

If you've never heard of them you've probably had your head up your arse for a very long time.

Check out the links below.

One of my personal favourites is Charles Poliquin's Neural Drive Article, a superb article about building explosive power for sport.

Another great back to basics is the lost art of overhead pressing article which also includes a 12 week Pressing Program

1.) Rest Pause

http://www.t-nation.com/readTopic.do?id=929563



2.) The Lost Art of Overhead Pressing

http://www.t-nation.com/readTopic.do?id=922014



3.) Get Strong Get Big

http://www.t-nation.com/readTopic.do?id=888795




4.) Explosive Neural Drive

http://www.t-nation.com/readTopic.do?id=849528



5.) Quads and Hams

http://www.t-nation.com/readTopic.do?id=799069



6.) Reduce Carbs, Go Green

http://www.t-nation.com/readTopic.do?id=782569



7.) 15 Pounds per Inch


http://www.t-nation.com/readTopic.do?id=774995



8.) Hamstrings Times Two

http://www.t-nation.com/readTopic.do?id=773872



9.) Lactic Acid Training For Fat Loss

http://www.t-nation.com/readTopic.do?id=724381



10.) Advanced German Volume Training

http://www.t-nation.com/readTopic.do?id=658759




11.) Manipulating Reps for Gains in Size and Strength

http://www.t-nation.com/readTopic.do?id=620430



12.) Arm Yourself

http://www.t-nation.com/readTopic.do?id=595161



13.) The Five Elements

http://www.t-nation.com/readTopic.do?id=584534



14.) Question of Strength


http://www.t-nation.com/readTopic.do?id=459736



15.) Poetry in Motion

http://www.t-nation.com/readTopic.do?id=459740



16.) Back to Basics

http://www.t-nation.com/readTopic.do?id=459572



17.) The Truth about Bodybuilding Arm Measurements

http://www.t-nation.com/readTopic.do?id=459760




18.) The Top Seven Upperback Exercises

http://www.t-nation.com/readTopic.do?id=459477



19.) Preparing for the Ultimate Workout

http://www.t-nation.com/readTopic.do?id=460039



20.) The Top 10 Triceps Exercises

http://www.t-nation.com/readTopic.do?id=459550



21.) The 1-6 Principle


http://www.t-nation.com/readTopic.do?id=459575



22.) Achieving Structural Balance

http://www.t-nation.com/readTopic.do?id=459454



23.) Can't Add Size to your Biceps ?

http://www.t-nation.com/readTopic.do?id=459521



24.) The One Day Arm Cure

http://www.t-nation.com/readTopic.do?id=459954




25.) Variations on a Theme

http://www.t-nation.com/readTopic.do?id=459940



26.) The Nausea Workout

http://www.t-nation.com/readTopic.do?id=459210



27.) The Swiss Ball Arm Workout

http://www.t-nation.com/readTopic.do?id=459255



28.) The Five Percent Solution


http://www.t-nation.com/readTopic.do?id=459936



29.) Training With Maximal Weights

http://www.t-nation.com/readTopic.do?id=459298

How To Build Big Biceps

How To Build Big Biceps

A question with many answers!

Everybody who's into bodybuilding wants big guns

I see far too many people in gyms training arms only, spending all their time hitting the biceps and triceps from every angle possible and consequently overtraining. Not only this they are the type of people who hardly ever train their legs properly.

If you are this type of person and you want bigger biceps then take note!

The truth is that the arms get trained through just about every other exercise you perform in your bodybuilding routine.

Think, bent row or any other row for that matter. In fact all pulling exercise to some extent or other involve the biceps.

Firstly, it was Charles Poliquin who noted that to add roughly 1 inch to your arm you need to add about 15lbs of muscle mass to your frame!

Yes that's 15lb's

So, this is where you must work from... adding more mass to your frame. A good reference point to start at with this is the milk and squatting program

The 20 rep squat program when done properly with focus will add plenty of muscle to your frame.

In addition to this it is imperative to train your biceps and triceps with focus to push your arm girth to new limits.

Check out this program for bicep building from Charles Poliquin here

One arm Scott Zottman curls 5 x 4-6 on a 41X0 tempo

One arm Standing dumbbell presses 5 x 4-6 on a 40X0 tempo

Incline Off set Dumbbell curls 4 x 7-9 on a 40X0 tempo

V bars dips 4 x 7-9 on a 32X0 tempo

To be quite frank, you must take heed of this lesson.... to develop large upper arms don't always go to the heart of what you think is required as the answer is often hiding somewhere else.

To finish, don't forget to rotate your training methods every 3-4 weeks so not toget stale!

Here's to HUGE BICEPS

German Volume Training

German Volume Training

German Volume Training(GVT) is quite a simple bodybuilding routine for muscle building and strength enhancement.

GVT was brought back into the frame by leading Strength trainer Charles Poliquin

The basics of the GVT program is 10 sets of 10 reps with only 1 minute strict rest time between sets.

Exercises should be limited to compounds and the starting weight should be @ 45-60% of your 1 repetition max

To maximise and make most use of German Volume Training then compound exercises are recommended.

So what is the definition of a compound exercise?

A Compound exercise is a multi-joint movement that works more than one muscle simultaneously. The opposite of isolation exercises.

Generally, all kettlebell training exercises are compound exercises as they involve the large muscle groups all together.

What exercises are most beneficial when doing German Volume Training?

As you should be using compound movements then the following exercises will reap most benefit:

Legs - Squat
Chest - Bench Press
Shoulders - Standing press
Back - Deadlift, bent row

Attention to other areas of the body can be addressed after a GTV workout. i.e. Bicep curls etc last (3x10)

A simple German Volume Training session could be:

Monday
Squat 10x10
Bench Press 10x10

Thursday

Deadlift 10x10
Shoulder Press 10x10

although many strength athletes and bodybuilders peform this routine with a 3 day cycle

Here's some tips from Charles Poliquin:

What are the most important points regarding German Volume
training:
1. You do ten sets of a single "most bang for your buck" exercise.
2. You strive to do a pre-determined number of reps on each set, i.e. ten sets of ten reps.
3. You preferably alternate with the antagonist "most bang for your buck" exercise.
4. You only increase the weight once all ten sets are completed with the pre-determined
starting weight. The load used is submaximal, you do not try to reach failure on all sets,
but only the last three should be hard. Basically you get the training effect from the law
of repeated efforts

Bodybuilding Routines