1. the poliquin principles.pdf
  2. Poliquin Principles 3rd Edition
  3. Charles Poliquin - The Poliquin Principles
  4. James FitzGerald on Quitting Coaching – Todd Nief

{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.

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The Poliquin Principles Pdf

Download Charles Poliquin - The Poliquin Principles. the poliquin 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.

He'll continue expounding on the intricacies of what he knows better than any one alive, and I'll find myself playing little games to make him think we're still sharing the same planet: "Yes Charles, yes, it's so clear? I've read more than my share of studies, articles, and books, in addition to having years and years of practical experience. I'm sort of a Poliquin clone; a juvenile, ill-formed, way-down-on-the-evolutionary-scale clone, but a clone nonetheless. Still, I'll never know everything Charles knows, regardless of how much I tag along with him like some sort of loyal hound dog. The point of all this is that I can now formulate my own, Poliquin-esque workout routines without too much wailing and gnashing of teeth. What I've done is taken seven of his principles and committed them to memory, so much so that I can't do a single exercise without taking them into consideration.

When you keep doing the same exercises in the same order, for the same amount of reps, using the same hand grip or foot stance, the body adapts. In effect, the nervous system becomes ""hardwired" to that particular routine and consequently, fewer muscle fibers are recruited, less energy is used, and fewer demands in general are made on the body.

the poliquin principles.pdf

You become an expert at that routine, and after a surprisingly short time, you stop making progress. If, however, you keep shaking things up, "changing the frequency," so to speak, the nervous system does not adapt. Instead, what happens is that the body-the muscles-grow stronger and bigger to survive the onslaught of your attack. Research by Poliquin and others shows that, in most cases, the body begins to adapt after having performed a particular routine 6 times.

After that, it's time to shake things up again. Yes, to the Borg, resistance if futile, but in weight training, resistance to becoming stale is mandatory.

Poliquin Principles 3rd Edition

The Principle of Shifting Rep Ranges Most trainers are hopelessly mired in the old rep range scheme. It's as automatic for them as putting two spoonfuls of sugar in their morning coffee; getting a monthly haircut from Rudy, the gay stylist; or watching Dawson's Creek on Tuesdays and wondering what that Joey chick is going to look like when she gets a little bit older.

It's largely habit. True, there's a lot of evidence that doing midrange reps is maybe the best compromise between rep ranges designed to build strength between, say, 3 and 5 and rep ranges designed to build endurance anything above 12 or so.

However, to maximize results, you should work your muscles in all 3 rep ranges. Muscle fibers are "typed" according to their oxidative capacities and how fast they fatigue. Historically, fast-twitch fibers the ones best suited for growth are worked by a combination of lower-rep, lower set routines.

Except that muscles are also made up of slow-twitch fibers. You can't very well ignore them if you want to maximize gains.

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.

Charles Poliquin - The Poliquin Principles

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.

James FitzGerald on Quitting Coaching – Todd Nief

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.

Determining your exact muscle fiber make-up is probably a little more complicated than we want to get into here in this article.

Years of study and valuable techniques simply never make their way to English-speaking universities because of this! He began lecturing at international conferences including those of the National Strength and Conditioning Association and Australian Collegiate Strength Coaching Council. 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.

By the mids, when Charles retired from the collegiate coaching environment and began his studies for his master's degree, his reputation had already produced a waiting list of athletes anxious to train under his tutelage. Today Charles is best known for his achievements with Olympic and professional athletes. He has coached 22 different Olympic sports and presently is the strength and conditioning coach for world class athletes, including: Myriam Bedard, Olympic athlete and World Champion in biathlon Marc Gagnon, World Champion and Olympic medalist in short track speed skating Natalie Lambert, World Champion and Olympic medalist in short track speed skating Nine Olympic medalists in the Lillehammer Olympic Games Charles' innovative methods are renown for getting results in months that other coaches achieve in years.

And if an athlete is fortunate to work with him for years, the results are truly phenomenal. For example, Cathy Millen, World Women's Powerlifting Champion, increased her bench press from pounds to pounds at a bodyweight of after following Charles' programs for 24 months! Speed and power are what make champions. Charles is known worldwide for producing faster athletes. Faster starts allowed US speed skater Casey Fitzrandolph to step many times onto the World Cup podium and also allowed Canada to win both overall world cup titles in bobsled in Charles' acceleration techniques have produced world championship medals in alpine skiing, biathlon, bobsled, cycling, judo, karate, rowing, swimming and speed skating.

His impact has also been seen in the increasing accuracy of shots and throws in sports from ice hockey to American football and basketball. Use of his leading-edge energy system training programs-along with improved nutrition and effective supplementation-has made Charles a legend in athletic recovery techniques.

His expertise is credited with allowing National Hockey League star Gary Roberts to return to the game after being written off by medical doctors. In the world of bodybuilding, Bill Phillips, Executive Editor of Muscle Media, was the first to recognize the value of applying Charles' methodologies to the field of strength and mass development.

Charles was quickly adopted as the magazine's strength guru, and in each issue he contributes articles and his column, "The Poliquin Principles".

The reason Charles has become so popular in the world of bodybuilding is that his methods work, and work fast. Bodybuilders are used to taking years to gain the same degree of muscle size and strength, so to them, my methods seem more like miracles!

I know this from the letters I receive. They are hungry for new information and convincing explanations of why they are being told to do something. With this book Charles Poliquin provides the rationale behind his workouts and opens the door for a new age of intelligent bodybuilding. Lire la suite.

Lien permanent Poliquin Charles Culture physique. Voir aussi Cobb Jim - Prepper's long-term survival guide Author: Cobb Jim Title: Prepper's long-term survival guide Food, shelter, security, off-the-grid