Charles Poliquin Archives - Page 4 of 4

More Tips for Bigger Arms

Q: I’m following the arm-specialization programs in your X-traordinary Arms e-book (I ordered the Anabolic After-40 package to get it free!). I like starting my biceps workout with cable curls, as you suggest, because I can add X Reps at the end of the last set. Many of the pro bodybuilders say free weights are better for growth, so I’m worried I’m not getting the most size stimulation. Are free-weight barbell or dumbbell curls better?

A: Not necessarily. The only problem with cable curls is weight-stack drag, which makes the negative, or lowering, stroke slightly easier; however, you get much better continuous tension with a cable curl as opposed to barbell or dumbbell curls. That’s very important for max-growth stimulation. There’s also another BIG benefit… [Read more…]

Don’t Want to Feel Like a Weakling

Q: I just can’t get myself to use 10×10 on my strength exercises like bench presses, squats, and rows. Using only 60 percent of my max ain’t gonna happen. I bench 300, so I would only use 180 for 10×10. I don’t want to feel like a weakling. Do you think I would benefit by using 10×10 only on my isolation exercises? I don’t really care about the amount of weight on those shaping moves.

A: As we’ve mentioned, we had trouble coping with the idea of using light weights on the big exercises. Nobody wants to feel like a weakling. That’s why we started out using 10×10 only for arms. We figured [Read more…]

Fast Mass Tactic: 10X for Muscle Size Effects

Q: I’m using The Ultimate Fat-to-Muscle Workout and making great progress. I’m bigger, with veins, and my abs are coming in. I just picked up The Ultimate 10×10 Mass Workout for something different, so I want to go to that program next. My question concerns muscle damage. Getting trauma from slow negative-accentuated sets is what makes the Fat-to-Muscle Workout work so well, so when I switch to the 10×10 Workout, won’t I be getting less muscle damage and therefore less fat burning? I still need to get leaner, so should I add NA sets somewhere when I go to the 10×10 Workout?

A: You could add an NA set for each bodypart. We discuss how and where to do that in the 10×10 Q&A section; however, it’s not necessary for trainees who are doing 10×10 at every workout. Believe us, you’ll realize that fact after you try the 10-sets-of-10 method. The muscle soreness you get will tell you that your microtrauma goal has been met. [Read more…]

More Key Fat-to-Muscle Tips

Q: In The Ultimate Fat-to-Muscle Workout routines, you have short cardio sessions as optional after the workouts. Can I do the quick cardio before my weight-training workout to warm up instead of after?

A: You must’ve jumped right to the workouts without reading the text. No problem. We realize lots of trainees do that because they’re anxious to get started; however, there are important points in the text that can help you understand and get the best results from the workouts. The optional postworkout cardio session is a good example… [Read more…]