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By Charles R. Poliquin
Last updated: Nov 17, 2015
Power training isn’t just for competitive athletes: It can do wonders for your physique as well! Cast a bigger shadow with this world-class program from renowned coach Charles Poliquin.
VITAL STATS
Name: Charles R. Poliquin
Occupation: Strength coach, author of “The Poliquin Principles” and “Arm Size & Strength: The Ultimate Guide”
Website: www.strengthsensei.com
A lot of trainees I talk to want to be stronger and look stronger—in that order. They don’t want to look like some over inflated balloon ready to either pop or float away. They’re after the look of power—a look that visually demands respect, not ridicule.
A few years ago, I’d hear the physique of powerlifting champion Roger Estep or Olympic lifting superstar David Rigert cited as the ideal of this look. More recently, people point to my good friend and teaching colleague Dmitry Klokov. These physiques feature lots of muscle, but useful muscle.
It’s a look you can’t fake, earned through heavy weights and a dedication to the fundamentals of power and strength. You can earn your version of the look, but you’ll have to do it the right way.
DROP THE REPS, UP THE SETS
At my seminars and certification courses, I often get asked for the perfect rep set to build size and strength simultaneously. My answer: 1-2 exercises per body part, 7 sets of 3-5 reps, 30X0 tempo.
If lifting with tempo is new to you, the first number (3) is the eccentric motion, or lowering of the weight. The second number (0) signifies a pause in the stretched position. If it’s zero, there’s no pause. The third number is the concentric tempo; an X there means to lift explosively. The fourth number (0) is the pause at the top of the movement, or in peak contraction (again, no pause in this case).
CHARLES R. POLIQUIN WHAT IS TEMPO
WATCH THE VIDEO – 2:10
Another slow tempo example.
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