Training

The Strength Sensei on the Patient Lifter 6×4 Method   A proven workout system that uses mind over muscle mass   Muscle magazines often get their readers excited about a workout by promising how they contain exciting protocols that will shock your muscles into growing bigger, stronger, or both. Not so with the Patient Lifter […]

Reverse the Deadlift   One of the least favorite and frustrating lower body exercises for many is the deadlift. There is, however, a way to make it less uncomfortable…and for some, perhaps even enjoyable! Unlike the squat and the bench press where the lifter starts from the strongest position, the deadlift begins from the least

Lean Back During Leg Extensions   The leg extension exercise is one of the most popular leg exercises in commercial gyms. The Strength Sensei was not a fan, particularly for sports performance, but the exercise is here to stay, so you might as well know how to do it right. Credit for this tip goes

The Strength Sensei on Percentage-Based Training   Why it’s best to let the repetitions determine the load   Many strength and conditioning programs use workout systems based on percentages of an athlete’s maximum results. Charles R. Poliquin was not a fan. Weightlifting sports scientists in the Eastern Bloc countries popularized percentage-based systems. The components of

Build Muscle with the 2-Second Rule   The five-second rule is a food hygiene tip that tells how long a piece of food can remain on the floor before it becomes unhealthy to consume. The three-second rule is a driving tip about how to maintain a safe distance from the vehicle in front of you.

The Strength Sensei on Rows The pros and cons of these popular exercises   In just about any article he wrote about upper back training, whether for sports performance or bodybuilding, Charles R. Poliquin would champion the cause of chin-ups and pull-ups. At seminars, after praising his go-to exercise, the question would inevitably come up,

Learn How to Miss Weights   Smashing a personal record is great but knowing how to miss weights that are too heavy is equally important. This advice primarily applies to free weight exercises, particularly squats performed on a platform using portable squat stands, and the Olympic lifts. With exercises such as the bench press, the

The Strength Sensei on Lat Pulldowns The pros and cons of these popular exercises   Those who have followed the Strength Sensei over the years know he was never a fan of lat pulldowns. His “go-to” exercises for the upper back didn’t involve any expensive leverage or pulley machines but still provided the most “bang

Try the “Lift the Toes” Tip During Squats   When performing multiple repetitions in the squat, the barbell often shifts forward, away from the body’s center of gravity. When this happens, your body becomes less efficient in producing force, thus reducing the amount of weight you can lift. There are three centers of gravity in

The Strength Sensei on Warm-up Sets Charles R. Poliquin’s minimalist approach to hard training   “I’m in a hurry to get things done, Oh, I rush and rush until life’s no fun.” Those are the opening lyrics of a song made famous by the country music band Alabama. It could also describe the logic behind