Category Archives: Charles Poliquin

12 Tips To Improve Your Chin Ups

Presented by Poliquin Performance’s Andre Benoit, this video tutorial shows you everything you need to know to improve your technique and optimize your strength gains with chin ups and pull ups.

Brought to you by Poliquin Institute

10 dicas para detectar um Personal Trainer inútil, por Charles Poliquin

Neste artigo o conceituado treinador Charles Poliquin apresenta 10 dicas para detectar um Personal Trainer inútil, baseado na sua experiência e nas suas viagens ao longo do mundo.

Para além das dicas, refere também que os melhores Personal Trainers do mundo podem ser encontrados no Quebec, República Dominicana e Irlanda, ao passo que os piores são provenientes da França, Austrália e Nova Iorque. Interessante e para reflectir…

“1. He never records anything. Unless he has a way to show your average load used, your relative strength index on each exercise, progress curves etc…, your trainer is a big dweeb. He cannot produce any data on how you have made progress outside of weight on scale.

2. He is more into entertaining you than training you. Jumping laterally from a Bosu ball to a bench while pressing overhead a dumbbell with the opposite won’t get you lean or fat.

3. Program design is a function of the equipment closest to the person he is interested looking at. It should instead be a function of your goals.

4. He talks to you about random stuff while you are doing your set. He should be monitoring your rep count and tempo pace.

5. He tells you about his personal problems. Hey, you pay him to get you in shape, not to be his personal counselor. Outside of greetings and goodbyes, talk should be centered around your exercise performance and the whys of what you are doing.

6. He uses his cell phone to take calls, make call, or text while you are working out.

7. His video does not match the audio. In other words, he either is a skinny fat bastard with the calf development of parrot, or could consider a career in Sumo wrestling. He talks the walk, but cant walk the talk. Would you go see a dentist who sports a dentition that looks like a piano?

8. He does not associate with a functional medicine practitioner to make sure your health is not limiting your progress in the gym.

9. He has never taken a class to expand his horizons and his knowledge on the basics of training: such as anatomy, program design, stretching, etc..

10. He cannot sell his business. Why? It is worth nothing.”

Original – Aqui

Mais Repetições ou Mais Peso?

Eis a questão…e entre as várias respostas possíveis, vamos analisar o que um dos maiores especialistas do exercício físico – professor Charles Poliquin – tem a dizer acerca do assunto (em inglês).

“The best studies on hypertrophy have been done in Finland, and they found that wrestlers, bodybuilders, powerlifters, and weightlifters all hypertrophy… but for different reasons. The most important thing for hypertrophy training is to actually do varied training. Look at Ronnie Coleman. He used to train as a powerlifter then he trained as a bodybuilder: varied training.

Look at pre-1980s bodybuilders, back when steroid usage was fairly light compared to today. Back then, they trained as part of a subculture with weightlifters and powerlifters. By society’s standards, people who lifted weights were weirdoes. So all these people lifted in the same gyms and shared training methodologies.

The forgotten element of hypertrophy training today is the principle of overload. People don’t try to lift heavier, they just double their drug dosage.

So, “going for the burn” and getting a pump with higher reps is one way to hypertrophy, but not the only way. For example, if I make you do eccentric squats and eccentric chins, you’re going to put some weight on, but you don’t have a burn.

Hypertrophy is a function of load vs. time under tension. Since it’s a product, you can work at one end or the other, or both. Let’s say you can squat 135 pounds for 10. Well, if you go on to squat 135 for 30, your legs will grow. But if, instead, you go on to squat 225 for 10, your legs will grow too, only for a different reason. And if you can eventually do 225 for 50, then your legs will really get big!

Both systems work.”