Hypertrophy Training: Charles Poliquin Seminar Notes Training If there is one single person who has taught me more than any other about the myriad of right and wrong ways to build muscle, it is Charles Poliquin. Mass That Works – Build Some Functional Hypertrophy. Coach Charles R. The Best Training Program Doesn’t Exist.

337 Shares In this article I will give you a great workout to increase muscle mass on the chest and back. I know this training method works because I’ve used it with my clients. I can also assure you it is not the “single best chest and shoulder workout”. Simply because there is no such thing. The Devil is the Details The workout uses a training protocol that is often referred to as the heavy-light hypertrophy program.

The rationale is that you knock off high-threshold motor units in the first exercise, and in the second exercise you proceed to further exhaust the lower-threshold motor units for that same muscle group. There is only 10 seconds of rest after the first exercise, so you are in effect increasing the. The Rationale It involves supersetting exercises for the same muscle group, with the first exercise being more complex neurologically. For the lats, you’ll find that supinated chin-ups are paired with wide-grip lat pulldowns and the bent-over EZ bar row is paired with seated cable face pulls.

But what makes it unique is the number of reps used. In each exercise pair, the first exercise performed for a muscle group is performed for lower reps. For example in the chest portion of the workout, the V-bar dips are performed for 4-6 reps and are supersetted with standing bent-over cable crossovers performed for 12-15 reps.

Although this appears to be a wide intensity spread, the TUT for each rep of the first set is longer than the second. So for this example, the dips have 5 seconds of TUT per rep and the crossover has 2 seconds; going a step further, the first exercise has 20-30 seconds of TUT, and the second. Although the spread is not wide, the use of higher reps means that a relatively lighter weight will be used. This tricks the mind into believing that the muscles will not have to work as hard on the second set. Likewise, there are fewer sets performed for the second four exercises compared to the first four. The illusion of having relatively less work to do in the second set boosts your confidence that you will be able to complete all the reps prescribed.

An overview of the philosophy that can help anyone take charge of their health and fitness. The MAF Method is a philosophy I developed over the course of 40 years.

OK, let’s look at the entire program. A-1 and A-2: Lats A-3 and A-4: Chest B-1 and B-2: Lats B-3 and B-4: Chest In all, you have 20 sets for the A exercises and 12 for the B exercises – a total of 32 sets for two muscle groups, which is a lot of work. Therefore, the frequency of training should be less than in other protocols to allow for sufficient recovery. For example, I would not recommend performing this workout more than twice a week, with at least two days between workouts (such as Monday and Thursday or Tuesday and Friday). After three weeks, it’s time to change workouts. Here’s a video demonstration of a possible back superset, you could use this variation featuring Ring chin up and lat pulldown, this way: A-1 Ring Chin-Up: 5 x 4-6, 50X0, rest 10 seconds A-2 Wide-Grip Lat Pulldown: 5 x 12-15, 30X0, rest 2 minutes.

Enjoy the new growth, Coach Charles R.

Photo Credit: Men’s Fitness Charles Poliquin recently wrote, in which he appears to soften his stance on CrossFit. Here is our response, originally posted. I was surprised recently to hear from some friends that Poliquin had published an article “softening” his stance on CrossFit. While he does seem to yield on some points, his most recent article is full of critiques of the CrossFit program.

This article, longer and more complete in thought than his previous writings on the subject, gives us a valuable chance to evaluate his arguments. “CrossFit has great intentions. It is a socially based system that encourages camaraderie and sense of belonging to a team. A major strength of CrossFit is that it helps people in the gym who are not motivated to train alone.” Here, Poliquin shows us his perception of CrossFit by putting it in his own terms. To Poliquin, CrossFit is little more than a social phenomenon, best understood by its ability to motivate trainees. This view does not in any way acknowledge CrossFit’s revolutionary definition of fitness nor the data behind its methods.

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