Use Partials for Injury Rehab! Nothing is more frustrating than suffering an injury that stops you from training. When you can come back, the most common approach is to slowly return to training by using extremely light weights for extended periods. However, there is another approach to rehab that doesn’t involve using pink plastic dumbbells. […]
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Strength Sensei 101 Training Volume More insights into the pioneering training methods of Charles R. Poliquin Two general categories of training variables are how hard you train (intensity) and how much work you perform (volume). While intensity often captured the headlines in muscle magazines, Charles R. Poliquin devoted considerable attention to training volume.
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Need Energy – Take BCAAs! One performance supplement that Charles R. Poliquin couldn’t say enough good things about was Branch Chain Amino Acids (BCAAs). The ones he thought had the most “bang for your buck” were leucine, isoleucine, and valine. Among the benefits of BCAA supplementation the Strength Sensei promoted were decreasing bodyfat
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Strength Sensei 101 Rest Intervals More insights into the pioneering training methods of Charles R. Poliquin It’s rare to see any published workouts, whether they be for bodybuilding or athletic performance, that prescribe specific rest periods. Whereas methods to increase training intensity often make the cover teasers of fitness magazines, the editors apparently
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Stimulate Growth Hormone Production with Saunas Can saunas help you lose weight? According to Charles R. Poliquin, yes – but not for the reason you think. Saunas will cause an immediate drop in your bodyweight from dehydration. Athletes in bodyweight division sports, including wrestling and MMA, have used saunas to help them compete in
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Strength Sensei 101: Exercise Selection Part 2: Sports Performance Insights into the pioneering training methods of Charles R. Poliquin The previous article in this series focused on what exercises to perform for physique transformation, particularly gaining muscle and losing bodyfat. This article will focus on his approach to selecting exercises for sports performance. It’s
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Strength Sensei 101: Exercise Selection Part 1: Bodybuilding More insights into the training methods of Charles R. Poliquin The fourth step in Charles R. Poliquin’s approach to program design is to determine what exercises to perform. For this article, we’ll focus on how to determine what exercises are best for bodybuilding programs. For workouts designed
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WEDNESDAY TRAINING TIP Cheat Right with Military Presses The military press was a standard strength and mass builder in the early days of pro bodybuilding, and many of the champions in that era were great pressers. Bill Pearl who won the 1971 NABBA Mr. Universe title over past Mr. Olympia winner Sergio Oliva and future
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Strength Sensei 101: Tempo More insights into the training methods of Charles R. Poliquin Having established guidelines for determining reps and sets, Charles R. Poliquin said the next step in program design is to decide on what contraction speed, or tempo, the reps of each exercise should be performed. This is a loading parameter
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Strength Sensei 101: Sets More insights into the training methods of Charles R. Poliquin The first article in this series discussed how Charles R. Poliquin determined that the foundation of any workout program is the rep. All loading parameters are affected by the number of reps performed, including the next one on our checklist,
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