Charles Poliquin, Author at T NATION

Tip: How to Make the Step-Up Work Better

Charles Poliquin — Mon, 01 Aug 2016 15:00:00 +0000

The Step-Up: You're Doing It Wrong You don't see a lot people doing the step-up. They probably tried it at one time but decided it just didn't work. The problem is, most people don't do it correctly. Most lifters unknowingly cheat on the step-up by leaning forward too much and pushing off the bottom leg.

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Tip: Twice-A-Day Training for Maximum Results

Charles Poliquin — Tue, 26 Jul 2016 15:00:00 +0000

If you're looking for the fastest and most effective way to build size and strength, finding the time to train twice-per-day is the best plan. To program it the right way: Do heavier or "neural" training in the morning. Do more time-under-tension, "bodybuilding-type" training in the evening. For example, do mostly sets of 6 reps

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Tip: Don't Do Straight Sets

Charles Poliquin — Sat, 23 Jul 2016 11:00:00 +0000

Serious lifters always talk about the endocrine system, the muscular system, and the cardiovascular system, but they hardly ever talk about the neurological system. That's a big mistake. Neural recuperation is often ignored. How Most Lifters Train Ninety-nine out of a 100 lifters do multiple sets of a particular exercise in succession, or straight sets.

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Tip: Use GVT to Build Muscle Fast

Charles Poliquin — Tue, 19 Jul 2016 11:00:00 +0000

GVT: 10 x 10 In Germany, the ten sets method, a.k.a. German Volume Training (GVT), was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. The program works because it targets a specific group of motor units

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Tip: Do Fixation-Insertion Super Sets for Biceps

Charles Poliquin — Sun, 03 Apr 2016 11:00:00 +0000

In kinesiology, the origin of a muscle is what is fixated and the insertion is what moves. If you can superset movements that combine these two opposite functions, you stimulate muscle fibers at both ends and you get super compensation. Here's a nasty super set for biceps: Do 4-6 reps of close-grip chin ups. Rest

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Tip: For Biceps Growth, Do Negative-Only Curls

Charles Poliquin — Thu, 31 Mar 2016 15:00:00 +0000

Set up a weight you can only curl 4 times. Put the weight down after the 4th rep and then add approximately 20% more weight. Pick up the weight immediately and then, with the aid of a partner, curl the weight up. Your lifting buddy is to provide generous assistance. You are to do very

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Tip: Build Your Calves With This Superset

Charles Poliquin — Thu, 31 Dec 2015 12:00:00 +0000

Here's a quick and dirty fix for small calves: Start at the standing calf-raise machine. Do eight reps with a two-second pause at the bottom of each rep. Rest 10 seconds. Load a barbell with about 25% of your body weight. Hold it in a squat position and, with minimal knee bend, jump up and

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Final Solutions for Frustrated Lifters: Arms

Charles Poliquin — Wed, 22 Jul 2009 12:00:00 +0000

I've been criticized a lot over the years for not responding to emails as often as readers would like. One reason is simple logistics. I receive a staggering amount of e-mails. If I were to answer even a tenth of the email I get, I wouldn't have time to train and earn a living, much

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Question of Strength 49

Charles Poliquin — Wed, 29 Apr 2009 12:00:00 +0000

Q: I deadlift for bodybuilding, and have no desire to compete in powerlifting. To lift heavier weights, should I use the powerlifter's mixed grip, or is the overhand grip better for muscle development, even if it means using lower weights because my grip gives out? A: Use a regular pronated grip, but use straps (not

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Question of Strength 48

Charles Poliquin — Mon, 05 Jan 2009 13:00:00 +0000

Q: I've heard you mention "rhythm squats." What are they? A: The rhythm squat is an exercise used to develop your vertical jump. I learned it from Istvan Javorek, the Romanian strength coach. I use it to work on the elastic component of the muscular structure. Basically, it's 50-rep sets of quarter or partial squats.

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