I first learned about Giant Sets through the writing of Don Ross in Iron Man magazine.

They are particularly effective when training legs and back without having to go heavy.

It is the multiple angles of work and the total time under tension that make them so effective. Milos Sarcev and John Meadows further popularized them. Multiple angles of pulling action is one of the reasons why grapplers and gymnasts have the biggest and best developed backs in the athletic World.

It is a good change of pace workout if you finished a chin-up specialization as you see can see in my Overhead Pressing and Chin-Up 12 Week Cycle

Here is a video of this upper back routine

As seen in the attached video, the giant set looks like this:

A-1: Paused Scapulae Retractions with Machine Rows Combo: 6-8 to reps on 20X2 tempo, rest 10 seconds then move to A-2

A-2 Front Wide Grip Lat Pulldowns: 10-12 to reps on 20X2 tempo, rest 10 seconds then move to A-3

A-3 Seated Rear Deltoids Machines Raises: 10-12 to reps on 20X2 tempo, rest 10 seconds then move to A-4

A-4 Partial DB Rows: 10-12 to reps on 20X2 tempo, rest 10 seconds then move to A-5

A-5 Incline Reverse Superman: 10-12 to reps on 20X2 tempo

Rest 3 minutes, then repeat giant set four more times, resting again 3 minutes between giant sets.

Enjoy the new growth

Coach Charles R. Poliquin

Do your arms need a jolt to grow?

Then do this routine for fast growth in size and strength. Pain and gain guaranteed

It uses the most bang for your buck exercises, done at a variety of angles of pulls over a great range of reps, hence the “omni” part of the name. The routine consists of a Giant Set of 6 exercises done for 4 series

A-1 Slow Eccentric Close Grip Chin-ups

4 x 4-6 on 8010 tempo, rest 10 seconds then move on to A-2

Note: Grip is 10-15 cm apart, palms up

A-2 Incline Curls 1 ¼ reps in bottom Position

4 x 10-12 reps on 30X0 tempo, rest 10 seconds then move on to A-3

Note: Do a quick quarter rep in the bottom position of every full range rep, to make use of the stretch reflex to recruit more fibers.

A-3 Scott Hammer Dumbbells Curls

4 x 20-25 reps on 10X0 tempo, rest 2 minutes then move on to A-4

Note: Make sure to stretch the elbows flexors fully in the bottom position

A-4 V Bar Dips

4 x 4-6 on 32X0 tempo, rest 10 seconds then move on to A-5

Note: Make sure the biceps make contact with the forearms in the bottom position.

A-5 Decline Triceps Extension with Watson Bar

4 x 10-12 reps on 21X0 tempo, rest 10 seconds then move on to A-6

Note: The Watson bar gives a better stretch while providing the stability of a bar. If you don’t have one, substitute it fo a pair of dumbbells.

A-6 Overhead Cable Triceps Extensions

4 x 20-25 reps on 10X0 tempo, rest 2 minutes

Note: Make sure that make the forearms make contact with the biceps in the bottom position.

Do 1 set of each exercise then go to the other one in the giant set after the prescribed rest.

Do this giant set for a total of 4 series, and watch your arms grow. This routine is also an excellent routine for the combative sport athlete who wants to move up a weight class and build both maximal strength and strength-endurance

Enjoy,

Coach Charles R. Poliquin

While “muscle confusion” is more of a marketing concept than a principle of serious training, many trainees seem to have adopted the opposite approach: remaining on the same program for far, far too long.

Their program likely worked well for them initially, but they have not experienced any notable gains in muscular size or strength in months, or even years.

Yet they continue to persist in banging away at the same exercises, using the same number of sets and reps, often in the same order, somehow expecting a miraculous burst of progress. Optimism is a wonderful thing, but this is closer to a delusion. Ignoring reality is never the way to maximize one’s results

It seems that this is especially true when it comes to training arms, so many people’s favourite bodypart. People tend to fall into a routine of using the same exercises for the same number of sets and reps, with very little meaningful variation, no attempt at any kind of periodized approach, and little understanding of how the various exercises in their program relate to one another in terms of functionality.

I have worked with many NHL hockey players over the years, and have noticed that all the “enforcers”, or more “physical” players, have both fast-twitch biceps and triceps. In contrast, all the guys who score lots of goals have fast-twitch triceps and slow-twitch biceps. There is a reason for this. Slow-twitch muscles have greater endurance and allow for extended periods of fine motor control crucial for activities such as stick handling and shooting. In contrast, having a greater percentage of fast-twitch fibers is an advantage when it comes to brief, explosive efforts, such as dominating opposing players in the corners or in front of the net.

It should be noted that the triceps are more universally fast-twitch dominant, while there is more variation in fiber-type composition in the biceps.

This example demonstrates why training programs should take each individual’s personal characteristics into consideration. This is true in terms of both exercise selection and especially the volume and intensity of the workload, since individuals and specific muscles that are either fast-twitch or slow-twitch dominant will respond differently to a given level of volume and intensity. Understanding what you are dealing with will make your training programs significantly more effective.

Another consideration is the mechanical nature and strength curve of different exercises. Upper-body exercises such as the close-grip bench press and dips begin in the strongest position and with the muscles at their resting length. As the resistance is lowered through the eccentric phase in such exercises, the working muscles and tendons lengthen and collect elastic energy, which is then used to assist the muscles in lifting the weight back to the starting position during the concentric phase. This is known as the Stretch Shortening Cycle.

Movements that do not begin in the advantageous starting position, such as triceps kickbacks or pushdowns, begin with the working muscles in a lengthened position and therefore have no means to collect elastic energy that could be used to assist in the completion of the movement.

In terms of exercise selection and arm development, I have found that the vast majority of men with underdeveloped arms perform little or no direct work for the brachialis. Most guys with big arms give this muscle the specific attention it requires. The brachialis tends to be fast-twitch dominant, so low to moderate repetitions should be used when training it.

For this reason, the reverse curl might be the most under-rated and under-utilized arm exercise. If your arm development has hit a serious plateau, add reverse curls to the start of all your biceps workouts. Actually, any type of curl performed either with the palms facing down or with the hands in a semi-supinated (neutral or parallel grip) position will hit the brachialis effectively.

At this point, I hope it is clear that trainees need to pay attention to both the fiber type that typically predominates in each muscle (the biceps are commonly slow-twitch and benefit most from sets of 8-12 reps while the triceps are usually fast-twitch, meaning sets of 4-6 reps are optimal) and the significance of each exercise in their training program.

Nevertheless, eventually, even those following the principles I have outlined above are going to hit a plateau in their results. Assuming you have been busting your butt in the gym doing the “right stuff”, at this point you will have to do something dramatic to break through this plateau and reach a new level of development.

The purpose of each of the following methods is to increase your arm strength so that when you return to your regular routine you will be able to use heavier weights, which will increase your potential for muscular growth.

Only use one of these methods per session, and cycle back to your regular routine after completing anywhere from two to six arm workouts.

The Descending Singles Method

Begin with your 1RM weight and perform a single, perfect rep. Lower the weight by 2% to 5%, rest 10 seconds, and complete another single, perfect rep. Repeat this process until you have completed 5-7 reps in total, then rest for at least four minutes and perform another series. Then repeat this entire process again for a total of three series of 5-7 singles.

Attempt to add more weight to the bar each workout, even if it is just 2.5 pounds. Many barbell collars weigh 1.25 pounds each and 1.25 pound plates or Platemates make small progressions easy.

This method can be used for both the biceps and the triceps.

The Extended Eccentrics Method

Select a weight you can only curl for 4 reps. After completing the 4th rep, stop and increase the weight by about 20%. Have your training partner assist you in lifting the weight through the concentric phase. Note that this is not a forced rep – your partner should do most of the lifting. You should then slowly lower the weight without any assistance, taking 8 seconds to move through the eccentric phase. Then repeat both of these steps.

After resting for 4-5 minutes, repeat the entire process again. You should complete three sets in this manner.

Contrast Training

Do 5 reps with the most weight you can manage with good form. This should be a true max effort set. Increase this weight by approximately 15% and rest 3-4 minutes, then curl the bar as high as you can without cheating, which will likely be about 30 degrees. Do a static hold in that position for 8 seconds, then lower the bar and repeat, although you might only be able to lift the bar 20 degrees this time. Do another 8 second static hold before lowering the bar.

Add between 2% and 5% to your previous 5RM and rest 3-4 minutes, then perform a set of 5 full reps. This will be possible because the 8 second static holds will cause post-tetanic facilitation, which causes a temporary increase in strength of about 2%-5%. Once again, increase this new weight by approximately 15% and rest 3-4 minutes, then perform two more reps with 8 second static holds.

Reload the bar with your new 5RM, rest 3-4 minutes, and perform a final 5 full reps.

This method works best for training the biceps.

The Post-Tetanic Facilitation Method

Place the safety rods in a power rack at a height that will only allow you to curl a bar 4-5 inches. Curl the bar up to the rods and exert a maximum isometric effort against them for 8 seconds, then have your training partner “slam” the bar with their fists. The purpose of this is to cause the biceps to stretch rapidly under a sudden, dynamic load, which will cause the highest threshold muscle fibers to contract in order to protect the biceps from injury. More muscle fiber recruitment leads to more muscle growth.

Load the bar with 2% to 5% more than what you would typically use for curls with a full range of motion. Post-tetanic facilitation will enable you to successfully lift this heavier weight.

After a 3-4 minute rest, perform a second set with the isometric effort and “slam”. Then rest another 3-4 minutes and perform another set of full curls with the same weight you used previously.

This method is suitable only for training the biceps, not the triceps. Also, note that the power rack rods are set so you can only lift the weight 4-5 inches at most. If your training partner were to slam the bar when it is around the mid-point of the curl this could result in an injury to your biceps.

Strength Curve Supersets 

In anatomical terms, the origin of a muscle is the section attached to the bone that is fixed during a movement, while the insertion is the section attached to the bone that moves when the muscle is contracted. Supersetting two movements that each target one of these sections results in a comprehensive and particularly exhausting workout for the muscle being worked.

For example, for the biceps perform 4-6 reps of close-grip chin-ups (hands supinated) or close-grip supinated pull-downs (if necessary), then rest about 10 seconds and perform 8-10 reps of incline dumbbell curls.

Complete five of these supersets, taking about two minutes rest between sets. If you put in the expected effort, your biceps will be very sore for several days.

The reason this combination is so effective is because each exercise has different strength curve and therefore targets a different portion of the muscle – the biceps have to work hardest during the top portion of the chin-ups and this works the area closer to the origin most effectively, while the incline dumbbell curls are hardest during the initial phase, which hits the area closer to the insertion.

A similar superset for the triceps based on the same principle could include weighted dips followed by overhead triceps extensions with either a rope or EZ-Curl bar. Perform 5 reps of weighted dips followed by 10-12 reps of triceps extensions, resting no more than 10 seconds between each exercise. After resting for 2 minutes, repeat the superset. Complete a total of 5 supersets and be prepared for significant soreness over the coming days. Consider yourself warned.

In summary, if your arms have reached a plateau in development there are two solutions that have been proven effective. The first is to complete a short training cycle that is focused on increasing the strength of your upper arms, which will allow you to use heavier weights when you go back to your regular training routine. Increased resistance for the same rep range will result in increased development. The second option is to use methods such as supersets that create more mechanical stress on the muscles.

Now you understand what it takes to reach new levels of arm development, but knowledge is useless without putting it into practice. Put your best effort into these workouts and you will not be disappointed in the results.

Now go arm yourself!

Coach Charles R. Poliquin

Today, we have IFBB pro Cynthia Benoit doing a machine based upper back hypertrophy circuit.

It is a great change of pace workout if heavy chins or rows are out of the question today.

As John Meadows has shown over and over again, multiple angles and volume gets your back to grow fast. You already know from previous articles that the back responds very well to this sort of training.

As seen in the attached video, the giant set looks like this

A-1 Seated T-Bar Rows

6-12 to reps on 20X2 tempo, rest 10 seconds move to A-2

A-2 Front Wide Grip Lat Pulldowns

10-12 to reps on 20X2 tempo, rest 10 seconds move to A-3

A-3 Narrow Neutral Grip Lat Pulldowns

10-12 to reps on 20X2 tempo, rest 10 seconds move to A-4

A-4 45 Degree Lat Pulldowns

10-12 to reps on 20X2 tempo

Rest 3 minutes, then repeat giant set four more times, resting again 3 minutes between giant sets.

The key is to keep the body English to a minimum, and to concentrate on using the lats.

Coach Charles R. Poliquin

This article is a classic that has been plagiarized countless times.

Supersets and tri-sets allow you to perform a lot of work in a short period of time.

The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work (provided you do it with intensity!), at least for the few weeks it takes for your body to adapt to it.

There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast! In strength-coaching circles, this method is often called the “ten sets method.” Because it has its roots in both former Germanies, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-’70’s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.

In Germany, the ten-sets method was used in the general preparator phase to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. It was the base program of Canadian weightlifter Jacques Demers, Silver Medalist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement – gains of ten pounds or more in six weeks are not uncommon – even in experienced lifters!

As I travelled the World, I often get the feedback that it was the person’s most successful program they ever tried. Many times before the Internet grew, counter attendees let me in for free visiting gyms as thank for the article. This is why this is a staple method I teach in my Optimal Program Design and Advanced Strength Program Design courses

Goals and Guidelines

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

For lifters new to this method, I recommend using the following body-part splits: Day 1: chest and back, Day 2: legs and abs, Day 3: off, Day 4: arms and shoulders, Day 5: off.

When using this program – or any other, for that matter – you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won’t feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets – this is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2-0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2-0 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out – squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it’ll take you longer to recover. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll find that the average “Power Factor Rating” of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolongation techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Beginner/Intermediate Program: Phase 1

This is a sample routine based on a five-day cycle. Once you’ve used this method for six workouts per body part, it’s time to move on to a more intensive program for a three-week period.

Day 1: Chest & Back

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the “B” exercises. The “B” exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

 Day 2: Legs & Abs

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 3: Off

Day 4: Arms and Shoulders

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles – the ones closest to your thumb – are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. “X” in the tempo means to move as fast as possible, keeping the weight under control.

Day 5: Off

Beginner/Intermediate Program: Phase 2

After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you’d normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load.

Sample 10 sets of 6 routine

Day 1: Chest and Back

Notes: Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 2: Legs and Abs

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 3: Off

Day 4: Arms and Shoulders

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 5: Off

German Volume Training for the Advanced Trainee

For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let’s look at an example that will clearly illustrate this point.

Let’s say you can barbell curl 100 lbs for 12 strict reps, and you haven’t been able to increase the amount of reps or weight on this exercise. Here’s a sample routine that would increase your curling strength:

Workout 1: 10 sets of 6 @ 110 lbs

Workout 2: 10 sets of 5 @ 115 lbs

Workout 3: 10 sets of 4 @ 120 lbs

Workout 4: 10 sets of 6 @ 115 lbs

Workout 5: 10 sets of 5 @ 120 lbs

Workout 6: 10 sets of 4 @ 125 lbs

Workout 7: Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts!

Here’s an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form:

Workout 1: 10 sets of 5 @ 300 lbs

Workout 2: 10 sets of 4 @ 315 lbs

Workout 3: 10 sets of 3 @ 330 lbs

Workout 4: 10 sets of 5 @ 315 lbs

Workout 5: 10 sets of 4 @ 330 lbs

Workout 6: 10 sets of 3 @ 345 lbs

Workout 7: Test day. At this point, you would bench press 330 lbs for 10 reps.

To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you’ll be ready to graduate to the Advanced program.

Simple, repetitive, hard work that leads to impressive results.

Coach Charles R. Poliquin

In this article I will give you a great workout to increase muscle mass on the chest and back.

I know this training method works because I’ve used it with my clients, but I can also assure you it is not the “single best chest and shoulder workout” because there is no such thing.

The Devil is the Details

The workout uses a training protocol that is often referred to as the heavy-light hypertrophy program. The rationale is that you knock off high-threshold motor units in the first exercise, and in the second exercise you proceed to further exhaust the lower-threshold motor units for that same muscle group. There is only 10 seconds of rest after the first exercise, so you are in effect increasing the time under tension.

It involves supersetting exercises for the same muscle group, with the first exercise being more complex neurologically. For the lats, you’ll find that supinated chin-ups are paired with wide-grip lat pulldowns and the bent-over EZ bar row is paired with seated cable face pulls. But what makes it unique is the number of reps used.

In each exercise pair, the first exercise performed for a muscle group is performed for lower reps. For example in the chest portion of the workout, the V-bar dips are performed for 4-6 reps and are supersetted with standing bent-over cable crossovers performed for 12-15 reps. Although this appears to be a wide intensity spread, the TUT for each rep of the second set is longer than the first. So for this example, the dips have 5 seconds of TUT per rep and the crossover has 2 seconds; going a step further, the first exercise has 20-30 seconds of TUT, and the second 24 to 35.

Although the spread is not wide, the use of higher reps means that a relatively lighter weight will be used. This tricks the mind into believing that the muscles will not have to work as hard on the second set. Likewise, there are fewer sets performed for the second four exercises compared to the first four. The illusion of having relatively less work to do in the second set boosts your confidence that you will be able to complete all the reps prescribed.

OK, let’s look at the entire program:

A-1 Supinated Chin-Up: 5 x 4-6, 50X0, rest 10 seconds
A-2 Wide-Grip Lat Pulldown: 5 x 12-15, 30X0, rest 2 minutes
A-3 Reverse Grip Incline Barbell Presses: 5 x 4-6, 50X0, rest 10 seconds
A-4 Incline Dumbbell Press: 5 x 12-15, 30X0, rest 2 minutes
B-1 Bent-Over EZ bar Row: 3 x 4-6, 3120, rest 10 seconds
B-2 Seated Cable Face Pull: 3 x 12-15, 20X1, rest 2 minutes
B-3 V-Bar Dip: 3 x 4-6, 32X0, rest 10 seconds
B-4 Kneeling Bent-Over Cable Crossover: 3 x 12-15, 20X0, rest 2 minutes

Although each superset consists of four exercises, there are actually only two if you look at it from the perspective of muscle groups (and the fact that there is only 10 seconds of rest after four of the exercises), as follows:

A-1 and A-2: Lats
A-3 and A-4: Chest
B-1 and B-2: Lats
B-3 and B-4: Chest

In all, you have 20 sets for the A exercises and 12 for the B exercises – a total of 32 sets for two muscle groups, which is a lot of work. Therefore, the frequency of training should be less than in other protocols to allow for sufficient recovery.

For example, I would not recommend performing this workout more than twice a week, with at least two days between workouts (such as Monday and Thursday or Tuesday and Friday). After three weeks, it’s time to change workouts.

Enjoy the new growth,

Coach Charles R. Poliquin

Besides the competitive Olympic lifting exercises and their assistance exercises, one of my favorite exercises to develop the traps is the one-arm barbell shrug.

This exercise is great for stimulating strength and size gains in the traps, and offers several advantages over conventional shoulder shrug exercises.

Why is the one arm barbell shrug a superior exercise?

Compared to the two-arm barbell shrug, the one-arm version provides a greater range of motion. Try it if you don’t believe me. You will instantly feel how much higher the trapezius moves upward when you use the single-arm version versus the two-arm version. In fact, I would say the only equivalent exercise would be shoulder shrugs using one well built trap machine such as the Atlantis shrug machine.

Why not just use a dumbbell instead?

Compared to dumbbell shrugs, there is no contact with the body during the one-arm barbell shrug, permitting a much smoother performance of the movement. With dumbbells, there is a considerable amount of friction created as the plates will rub against your body, especially when using heavy weights. This friction increases the resistance of the movement, but without the ability to actually determine how much the load has increased and consequently how well you are progressing with the exercise.

Next, with this version of the shrug, the working arm has to remain in a neutral position. This technique helps correct the excessively internally-rotated shoulder and arm posture commonly associated with individuals who have bench pressed excessively for years.

Finally, to prevent the barbell from moving medially (towards the front of the body), the one-arm barbell shrug requires the infraspinatus and teres minor to be recruited isometrically. This additional work develops superior shoulder integrity that would be valuable for athletes such as football and rugby players, athletes who experience a high degree of disruptive forces to the shoulders during their sports.

Trap Training Secrets

Although it seems like a simple movement, here are some special tips on how to get the most out of the one-arm barbell shrug.

First, to make it easier to load the barbell and pick it up to assume the starting position, set the barbell on a power rack across the pins. You can then brace yourself with your free hand against one of the power rack posts, which will allow you to keep your torso in an upright position. Regarding the use of straps, I would only recommend them if the weight is so heavy that your grip gives out – so no straps for sets of 1-3 reps.

To increase time under tension, which favors the development of greater hypertrophy, pause for a predetermined time (1 to 6 seconds, for example) at the end of the concentric range of motion. This paused variation is one that I prescribe for someone recovering from shoulder surgery, as these individuals often cannot handle high loads but still need the hypertrophy to rehabilitate quickly.

If your traps are in need of a dire challenge, please give the one-arm barbell shrug a go. I’m certain you will very happy with the quick results it provides, and adding it to your program would pay tribute to the pioneering work of the old time bodybuilders and strength athletes.

Enjoy the new growth,

Coach Charles R. Poliquin

Nick Mitchell, once upon learning that I was coming back on social media last year, asked to publish routines. Here is a great hamstrings and delts program for hypertrophy. yes, it is twice a day training. You want results? Rule #1, no pissing no moaning.

Functional hypertrophy routine for the chest and back.

Trainees tend to spend most their training what they can see in the mirror.

Hence, pecs and biceps get plenty of attention.

That works for a while, until shoulder pain sets in because of improper muscle balance between the agonist and antagonists.

Since I shot this video on face pulls, I have been asked to expand on it:

I became aware of this exercise in the late seventies, through the writings of John Parillo, who to the best of my knowledge, is the one who promoted it the most. I immediately incorporated it in the training of my athletes, from swimmers to football players, with obvious dividends in health and performance.

It highly benefits the scapulae retractors, which in turn keep the shoulder in proper alignment. Not training the scapulae retractors effectively leads to plethora of shoulder issues from cartilage degeneration, labrum tears, osteoarthritis to name a few.

Tips on how to make them more effective:

Have a partner stick the fingers of one hand in the center of your spine, so that you don’t succumb to using your posterior chain to hoist more weight.

As you retract the scapulae , aim a squeezing your partner’s fingertips.)

Make sure to pull the center of the rope slightly up towards the face.

Concentrate pulling the ends of the rope apart, not simply pulling back.

As you near your face, bring your hands upwards so that the knuckles face the ceiling..

Hold for up to  6 seconds if you are a beginner, and/or your scapuale retractors are weaky weak in the shortened position.  Lower the weight under control.

Stretch your pec minor muscles statically between sets, that will increase the load you can use on facepulls.

So here is a video on making sure the range is respected.

Note the use of the fingertips  between the shoulder blades to make sure that the form is good, as mentionned in tip # 1 and 2.

You can also use a neutral grip where the index fingers make contact with the wooden stoppers, this allows for greater external rotation of the humerus. From experience, most people need 3 weeks of the pronated version before they can move on to this one.

Do face pulls and keep your shoulder girdle balanced and healthy

Stay strong,

Coach Charles R. Poliquin

In many sports people want to  increase maximal strength without increasing their bodyweight.

The reason could be aerodynamics, hydrodynamics, weight class sports, or aesthetics (figure skating, syncro-swimming etc..). Even though it is not in the rule books, artistic sports athletes get marked down if they are too muscular.

This workout is rather severe – we will use 100 kg as the 1 R.M. to illustrate the rep/set/load scheme

Enjoy the results,

Coach Charles R. Poliquin

The quest for hypertrophy has led to many methods to make “the pump” extend longer.

From a more scientific point of view, recruiting different motor units for the pool and extending the training stimulus leads to greater hypertrophy.

This method has had a lot of different names given to it. Bodybuilding author Don Ross is probably the one most responsible for getting it popular with my generation.

The principle is simple:

1. you pick a dumbbell or barbell exercises and perform 6-8 reps to muscular failure, you rest 10 seconds.

2. You keep the load the same, but you find a way to alter the technique or angle so you can keep going.

Here are some examples

#1 Chest Optimal Leverage Extended Set

This will set your pecs on fire!

1. Do 60 degrees incline dumbbell presses for 6 to 8 reps to failure.

2. While resting for 10 seconds, adjust the bench to 45 degrees.

3. Do 45 degrees incline dumbbell presses for 6 to 8 reps to failure.

4. While resting for 10 seconds, adjust the bench to 30 degrees.

5. Do 30 degrees incline dumbbell presses for 6 to 8 reps to failure

6. While resting for 10 seconds, adjust the bench to the flat position.

7. Do flat dumbbell presses for 6 to 8 reps to failure

8. Rest 2 minutes, and repeat 1-8 three more times.

#2 Long-Head of Biceps Optimal Leverage Extended Set

How about bringing width to your arms by fully developing the long-head of your biceps

1. Do 30 degrees incline dumbbell supinated curls for 6 to 8 reps to failure.

2. While resting for 10 seconds, adjust the bench to 45 degrees.

3. Do 45 degrees incline dumbbell supinated curls for 6 to 8 reps to failure.

4. While resting for 10 seconds, adjust the bench to 60 degrees.

5. Do 60 degrees incline dumbbell supinated curls for 6 to 8 reps to failure

6. While resting for 10 seconds, adjust the 75 degrees to the flat position.

7. Do 75 degrees incline dumbbell supinated curls for 6 to 8 reps to failure

8. Rest 2 minutes, and repeat 1-8 three more times.

Since the long-head of the biceps reacts well to high velocity movement training, a 20X0 tempo is recommended. You most likely will need to also drop the dumbbell weight during this extended set, as this muscle has poor strength endurance levels in most people.

# 3 Quadriceps Optimal Leverage Extended Set

A great way to blast your quads!

1. Do 4-6 reps on the heels elevated front squats with chains

2. While resting for 10 seconds, remove the board.

3. Do 4-6 reps on the heels flat back squats with chains

4. While resting for 10 seconds, remove the chains

5. Do 4-6 reps to failure of wide stand squats.

6. While resting for 10 seconds, back away from rack

7. Do 4 to 6 reps of explosive squat jumps coming down to parallel squat on the way down

8. Rest 3 minutes, and repeat 1-8 three more times.

To make it very challenging, you can do them on a 32X0 tempo for the loaded squats and of course X0X0 for the jumps. This is for the very advanced only!

If you hypertrophy need a boost, give the optimal leverage extended sets a try. You will happy with the results. Soreness is a guarantee.

Enjoy,

Coach Charles R. Poliquin

The post Optimal Leverage Extended Sets: A Great Method to Boost Hypertrophy appeared first on STRENGTH SENSEI.

As a teenager, I was a big fan of Boyer Coe, he displayed fully split biceps as he had extremely low body fat.

A few years ago IFBB pro Boyer Coe visited me in Colorado to start training him.What an honor for me.

He shared with me a workout program that is great for increasing both your hypertrophy levels and strength endurance. It’s called “work capacity training” and involves using descending loads in the following manner:

1. Warm up until you get to a weight at which you will struggle to complete 12 RM.

2. Perform 12 strict reps with that weight.

3. Rest only 60 seconds, during which you decrease the weight by 2.5 to 10 pounds, depending on your level of strength and the nature of the exercise.

4. Perform as many STRICT reps as possible with the new weight.

5. Rest only 60 seconds, during which you decrease the weight by 5 to 10 pounds, depending on your level of strength.

6. Do as many STRICT reps as possible with the new weight.

7. Rest only 60 seconds and decrease the weight by 5 to 10 pounds, depending on your level of strength.

8. Perform as many STRICT reps as possible with the new weight.

At this point, you would move on the next exercise using the same workout protocol. A total of three exercises are performed per bodypart.

Here is a sample of a workout capacity training program for the shoulders. Adjust the weights according to strength level.

Seated Barbell Military Presses

1. Warm up

2. 145 x 12

3. Rest 60 seconds

4. 140 x 10

5. Rest 60 seconds

6. 135 x 11

7. Rest 60 seconds

8. 130 x 9

9. Rest 60 seconds

Low-Pulley-Rope Upright Rows

10. 115 x 12

11. Rest 60 seconds

12. 110 x 9

13. Rest 60 seconds

14. 105 x 12

15. Rest 60 seconds

16. 100 x 10

17. Rest 60 seconds

Seated Lateral Raises

18. 35 x 12

19. Rest 60 seconds

20. 32.5 x 12

21. Rest 60 seconds

22. 30 x 11

23. Rest 60 seconds

24. 27.5 x 8

DONE!

Give this routine a try, you should expect some sizeable gains real fast

Coach Charles R. Poliquin

The post Boosting Shoulder Size with Boyer Coe appeared first on STRENGTH SENSEI.

Want to inject variety and progress in your workouts?

Here is an excellent book to buy: Insane Training

I get emails on a regular basis to get to review or purchase books on strength training. One that is really worth the investment: “Insane Training: Garage Training, Powerlifting, Bodybuilding, and All-Out Bad-Ass Workouts”. This is coming from someone who really walks the talk: Matt Kroczaleski. “Kroc” is the 2006 Arnold Schwarzenegger Classic WPO Powerlifting Middle Weight Champion.

In 2009 he became the all-time world record holder in the 220lb class, posting a 2,551lb total via 1,003lb squat, 738lb bench press, and an 810lb dead lift. On top of that, he has national caliber bodybuilding physique. He has some really insane workouts such as the 1,000 rep arm workout, which I will try out in the near future. I highly recommend you pick up this book too and give the workouts a try

You can buy this book on Amazon.com

Enjoy the read,

Coach Charles R. Poliquin

The post Charles R Poliquin’s Library: Insane Training appeared first on STRENGTH SENSEI.

I get this type of question often :

I am training for the city’s SWAT team, I can do fairly well on the aerobic tests, but I have neglected my bench press performance, I am now stuck 130 kilos. I need to do a minimum of 135 kilos at my bodyweight to get in. Any last minute tips that can help me? If I miss out, I have to wait another year before I can apply again.

Here are a few tricks that can help you with your last minute efforts. They will increase your bench press performance by about 4 to 6% even if your last few weeks of training keep you at a standstill. With these tricks you will literally put over 5 kg on your bench in less than 10 minutes.

Step 1 : Stretch statically the external rotators and the rhomboids before the lift.

The external rotators of the shoulder (infraspinatus and teres minor) and the rhomboids are antagonistic to the prime movers of the bench press, which are the shoulder girdle muslces. These muscles are the serratus anterior, pectoralis major, coracobrachialis and anterior deltoids. If you stretch the external rotators and rhomboids statically before the bench press, they will be temporarily weaker. This will potentiate the force of the agonist muscles. From experience you should gain a minimum of 2% on your bench press from that trick alone. Therefore your bench press is now 132.6 kilos

Step 2 : Do cross-fiber friction on the prime movers

Cross fiber friction on the tendons on the primer movers will also increase strength instantly. Place the tip of your index and middle fingers on the origin on the pectoral muscles on the medial aspect of the sternum.  Move the fingers rapidly perpendicular to the tendinous surface. Start from the top and work you way down. Repeat the process on the insertion of the tendon in front of the shoulder.

You will experience some discomfort while doing the technique, but the reward will exceed the discomfort. You should put another 2% on your bench press, which should take you to about 135.25 kg, which is above your target.

Step 3 : At the sticking point, exert pressure on the bench by pushing down with your neck extensors.

In order to lift the highest load for your test, the back of your head should be making contact with the bench’s upholstery and in fact, you should be pressing it into the bench. Pressing your head on the bench as in doing a neck extension will increase your strength as you push the bar away from you by creating a neural response which facilitates the muscles used in the bench press.

For more information on the study that demonstrated this fact, please consult the following reference: Richard A. Berger et Smith. K.J. Effects of the tonic neck reflex in the bench press, Journal of Applied Sport Science Research Vol 5, No 4 p.188-191, 1991

That should put another 2% on your bench press, bringing it up to about 138 lbs, which again is over your target.

Keep in mind that the stretching trick and the cross-fiber friction will work best if done within 10 minutes of doing your first attempt. Furthermore, the stretching and the cross-fiber frictions work best if done with the help of a partner.

To learn more of the performance increasing techniques please take a look at the Kinetic Chain Enhancement Courses

Enjoy the gains!

Charles R Poliquin

The post Increase Your Bench Press Performance TODAY ! appeared first on STRENGTH SENSEI.

High Dumbbell Rows: This is a Vince Gironda exercise which he taught to Mohamed Makkawy (1972 IFBB Mr. Universe, two-time runner-up at the Mr. Olympia, and multi-grand prix champion), who told me about it when I ghost-wrote his Variable Angle Training courses for him back in 1984. This exercise really works the middle of the back and adds thickness and density. This is a power movement so heavy dumbbells should be used. You must have a bench at least 20 inches high and closer to 30 would be better. Lie on the bench with the dumbbells on the floor and under the bench. Reach down and grab the dumbbells, then pull them as high as possible, while raising your leg and head off the bench at the same time. Hold for a count of two and then lower the dumbbells back to the floor. Rest for five or six seconds, and do another rep. Repeat for  four or five sets of six reps.

Partial Deadlifts: Three time Mr. Olympia and three time Mr. Universe Frank Zane did these to add thickness and density to his middle back. Frank used to do these using a Smith machine, but they can also be done in a power rack. Do a deadlift but do not go all the way down. Stop about one foot off the floor. Use a heavy weight that limits you to sets of four to six reps. Pausing on the pins for a count of two instead of bouncing off the pins will increase intra-muscular tension, which will foster hypertrophy.

Power Cleans: This is a fantastic exercise that not only works the traps but also adds muscle to your entire back and increases density and thickness. When doing power cleans there is no dipping under the bar as weightlifters do when performing clean and jerks. Stand over the bar as if you were going to do a bent-leg deadlift. Lean forward and keep the lower back arched. In one quick motion clean the bar to your shoulders.  This is a power movement so do sets of four to eight reps (1 x 8, 1 x 6, 1 x 4, 1 x 3-4), pyramiding up in weight each set. Rest at least three minutes between sets to allow for the use of maximal heavy weights. After a few weeks of performing power cleans your entire back should be more muscular, from the spinal erectors to the traps. Even your biceps gets some work.

A great superset for adding mid-back thickness and density is high dumbbell rows and t-bar rows, or high dumbbell rows and partial deadlifts, or any combination of the three exercises discussed.

The post Developing Mid-Back Thickness appeared first on STRENGTH SENSEI.

For great arm development, we have to think past just modern-age, glossy muscle mags; these sources have some value, but so do the classics.

Let’s look to the heroes of old, in arm wrestling, to guys like the amazing Mac Batchelor.

This exercise has cult-like allegiance amongst arm wrestlers! All you need is a dumbbell and a table. Make sure the table is sturdy. The table curl is performed by placing your arm on a table or bench with a resting dumbbell in your hand. From this point, you curl up toward your chest, and then repeat the motion by letting the dumbbell go back to the table as your arm stretches back to the starting position.

For arm wrestlers, the transfer to the table is huge because the movement simulates the pulling movement utilized in some arm wrestling techniques. Forearm and wrist strength is expedited by curling up and down on the table. You can take this a step further by grasping the dumbbell by the end of “bell” and every muscle in your forearms will cry “Uncle!”

Here is where an important distinction needs to be made—the starting point. For bodybuilding and general strength purposes, start this exercise at the end position with dumbbell at end range of flexion (touching shoulder or as close as mobility allows). From this point, lower the weight and perform the exercise repetitively.

Why start from the top? You are a hell of a lot stronger eccentrically (negative) and on the downward movement, your muscles will store elastic-like energy that will assist in lifting the dumbbell back to the starting point. There is not a need to overcome dead weight by eliminating the stretch shortening cycle.

For the arm wrestler, overcoming dead weight is huge; starting from a bottom and top position is advised in training. This movement provides a hellacious overload for the top half of a curl; of course, we have to train the full range of motion for full development.

Exercise Description

• Sit or stand at a table, with elbow at chest level grasp one dumbbell in hand
• Start with dumbbell in a full flexed elbow position
• From this position, lower dumbbell to table under control
• Forcefully curl dumbbell back to starting position
• Repeat

Next Biceps Work Try this Routine

-Table Curls for 4 sets of 6-10 reps as heavy as possible
-1/2 rep–Incline Dumbbell Curls (bottom half only, emphasize stretch) 4 sets of 8-12 reps as heavy as possible
-Hammer Curls (Full Range of Motion) 3sets of 12-15 reps as heavy as possible.

Your biceps will be screaming!

Learn more of the forgotten favorites in The Complete Guide to Dumbbell Training: A Scientific Approach, By Dr. Fred Hatfield and Josh Bryant 

The post A Forgotten Favorite – One-Arm Dumbbell Table Curls appeared first on STRENGTH SENSEI.

Here a great trick I learned from him to put mass on the pecs

In the early nineties, I was very fortunate to meet Denver base exercise genius Jerry Telle, who had developped many methods to increase hypertrophy by manipulating leverage during sets.

Pick a position for flyes (flat, decline or incline).

Take a weight that will get you 8-12 R.M. in the nearly locked out arm flyes. Once you reach failure with nearly locked out arms, move the dumbbells halfway closer to the body. Go to failure in that stronger position, then move them all the way in and finish your pecs by doing standard dumbbell presses.

You can do 3 of these Jerry Telle extended sets, after doing a primary compound movement such as chest dips. Or you can pick 3 different angles on the bench and do 3 Jerry Telle extended sets.

Enjoy the growth,

Coach Charles R. Poliquin

The post A Great Method to Increase Pec Size appeared first on STRENGTH SENSEI.

Can you predict how big your triceps can get?

In my experience, yes. There are two predictor lifts for this.

You can do as many triceps pushdowns and cable extensions as you want, you will never have big triceps unless you can overhead press and close grip bench press impressive weights.

If you were to ask me what the best two way to determine the size of one triceps without seeing them, it would boil down to this:

1. How they can bench press for 6 reps in relation to their bodyweight.

2. How they can overhead presses for 6 reps in relation to their bodyweight.

Look at the triceps of my colleague and friend Josh Bryant, he was the youngest man to bench press 600 lbs raw.

Regarding the overhead pressing strength, two of the largest triceps in history belong to weightlifters Phil Grippaldi and Victor Sots. As a teenager, I remember clearly looking at pictures of Grippaldi in IronMan magazine, they would set in me in a trance to go train arms. I wanted arms like his…fast.

Philipp Grippaldi’s Triceps

Why is overhead pressing 6 R.M. so important in developing large triceps. Because overhead presses have been show to be the best activators of the long-head of the triceps. You will never have the biggest triceps possible unless you maximize your overhead pressing strength.

Not convinced?

Read this: Why Specializing On Overhead Pressing is Beneficial

Here is a routine for you: Improving Overhead Pressing and Chin-Up Strength: A Twelve Week Cycle

Enjoy the new growth,

Coach Charles R Poliquin

P.S. Doing weighted dips for a full range, meaning the biceps making contact with the forearms is also magnificient for developing triceps mass and strength.

The post The Two Keys Lifts to Bigger Stronger Triceps – Updated appeared first on STRENGTH SENSEI.

Without a doubt, nothing will ever beat chins/pull-ups and free weight rows in developing a large and thick upper back.

Especially if your lats have as much meat on them as a fly has on its wings.

However, the devil is often in the detail. For physique competitors, edging out detail is crucial Here is a –set routine to give the upper back finishing touches. For serious physique competitors, this routine will bring hypertrophy that give you more of a 3 D look in back poses.

The routine, as outlined in the video consists of this:

A-1: Incline Prone Superman
6-12 to reps on 20X2 tempo, rest 10 seconds move to
(note: make sure the dumbbells go about 4 cm above the ears.)

A-2 Incline Prone Lateral Raises with Pronated Hands
10-12 to reps on 20X2 tempo, rest 10 seconds move to
(note: make sure the implements are in lign with the ears at the top of the range of motion).

A-3 Reverse Incline Superman
10-12 to reps on 20X2 tempo, rest 10 seconds move to

Rest 3 minutes, then repeat giant set 2 more times, resting again 3 minutes between giant sets.

One way to integrate this in routine, is to do your heavy chins or rows first, and use that as a finisher on your upper back day.

Enjoy the new 3D look,

Coach Charles R. Poliquin

The post Bringing Out Detail in the Upper Back appeared first on STRENGTH SENSEI.