Poliquin Group - Poliquin principles: successful methods for strength and mass development

Preface

Information has grown exponentially since the Poliquin Principles was first published in 1997. There was valuable information in the original Poliquin Principles , but as information grew updated editions were needed. Specifically, new discoveries in nutrition and functional medicine have led to the development of more effective supplement protocols. One is the concept of peri-nutrition, in which supplements are used immediately before, during and after a workout.

As with the 2nd edition, this book contains two major sections: Section I defines the basic principles of resistance training, and Section II shows how to apply these principles to training major body parts. The sets and reps chapter for this edition was divided into two separate chapters, and likewise the nutrition chapter was divided into two chapters, one on nutrition and one on supplements.

We know more today than ever. Its been estimated that the amount of information doubles every 18 months, and weve had to adjust our theories within that same time frame. Thats why we decided it was time for this new edition of the Poliquin Principles .

Weightlifting Action Photos: Bruce Klemens

ISBN: 978-0-9826086-7-8

Copyright 2016, Poliquin Performance Center 2, LLC. All rights reserved.

First Edition, 1997 Second Edition, 2013, Third Edition 2016

All materials, content and forms contained on or in this publication are the intellectual property of Poliquin Performance Center 2, LLC, and may not be copied, reproduced, distributed or displayed without the express written permission of Poliquin Performance Center 2, LLC.

Poliquin Performance Center 2, LLC, does not warrant, either expressly or implied, the accuracy, timeliness, or appropriateness of the information contained in this publication. Poliquin Performance Center 2, LLC, disclaims any responsibility for content errors, omissions, or infringing material and disclaims any responsibility associated with relying on the information provided in this publication. Poliquin Performance Center 2, LLC, also disclaims all liability for any material contained in other publications.

Warning: Before beginning any exercise program, consult with your physician to ensure that you are in proper health. This book is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. No liability is assumed by the Poliquin Group for any of the information contained herein.

Contents

SECTION 2:
Applying the Poliquin Principles117

Introduction

In working with elite-level athletes from a variety of sports, including bodybuilding and powerlifting, we [the coaching staff of the Poliquin Group] have discovered the best ways to increase strength and muscle growth in the shortest amount of time. Sometimes this is accomplished by helping resolve chronic injuries; sometimes its through scientific nutrition and supplementation. The most dramatic changes, however, usually come from the manipulation of training variables, also known as loading parameters.

These loading parameters, which are covered in the first six chapters of this book, include reps, sets, tempo, rest, frequency, duration, volume, exercise selection and exercise order. Before we begin those discussions, lets take a brief look at the evolution of resistance training methods.

Of Bulk and Bunk

Bodybuilders have been inundated with inadequate and sometimes inaccurate information. We cant put all the blame on muscle magazines, as there are some very good ones, such as Iron Man , but there are many bodybuilding writers who have promoted training concepts that are simply not accurate. Case in point: Nautilus founder Arthur Jones.

In Nautilus Training Principles: Bulletin No. 1 , Jones said bodybuilders must work to the point of momentary failure to reach their individual limits of muscular size and strength very quickly. We agree that overload is essential for increasing maximal motor unit activation, but we strongly disagree with Jones when he also proclaimed that overload should be done in the performance of sets of at least 6 full repetitions and not more than 20 full repetitions. On the contrary, low reps are essential for achieving maximal growth.

Misinformation regarding exercise physiology is not confined to the bodybuilding community. Although some outstanding researchers in the US, such as William Kraemer, Ph.D., produce exceptional research studies, most sports scientists who study resistance training in the US are limited by factors such as time, scope and subjects. Untrained college students are often used as subjects, and practical limitations usually require these studies to be completed within a few months. In contrast, many of the studies in Norway, Finland and Germany use elite athletes and span a four-year Olympic cycle. American studies also often lack sufficiently motivated subjects to achieve optimal results and accountability for important training variables such as lifting tempo and rest between sets.

We have the utmost respect for bodybuilders and the intensity they devote to their training, but many of their methodologies are scientifically unfounded. Considering the tremendous amount of new information now available in the Iron Game, were amazed by the prehistoric practices that permeate the practice of building muscle. Today, there is no excuse for mediocre and inefficient exercise routines.

SECTION 1: Defining the Poliquin Principles

Donald C. Reinhoudt is a four-time IPF World Champion and is the first powerlifter to exceed 2400 pounds in the total. He broke 40 world records. Without knee wraps, he squatted 934 pounds; he also bench pressed 607.4 pounds and deadlifted 885.5 pounds.

Chapter 1: Reps

Pyrros Dimas is a three-time Olympic champion from Greece. His best lifts include a 398-pound snatch and a 473-pound clean and jerk in the 187-pound bodyweight class.

When it comes to lifting weights, the first question bodybuilders ask is How much? The second question, which influences the first, is How many? The accepted wisdom of a few years ago dictated 8-10 reps. However, just as a lot of people believe that old adage about needing eight glasses of water a day (which, by the way, has never been scientifically proven), everyone accepts this magic number range without questioning who arrived at it or how.

First of all, there is no magic number. As youll learn, repetition protocols should change depending on the condition of the athlete, the nature of the exercise and the goal. Learning a little about the principles behind repetition prescriptions will give you a better idea of how to apply these principles to your own workouts.

The following general principles about rep selection are based upon scientific research as well as practical, empirical evidence from work with elite athletes.

Follow the Neural-Metabolic Continuum

The amount of weight you lift in relation to your one-repetition maximum (1RM) determines how much tension a muscle produces. The preponderance of credible research and empirical evidence shows the level of tension imposed upon a muscle is a critical factor in obtaining a strength or hypertrophy response.