You will also see tempo descriptions like “4/0/x/0” or “2/0/1/2” after each exercise.
You will see things like “A1” or “B2” in front of the exercises for each routine. Please note: all of the routines in this article use the training notation that Charles Poliquin popularized. \It also lets you train muscle groups twice per week which is the perfect training frequency for many trainees. Here is what the 4 day upper / lower split looks like:Ĭharles likes the 4 day upper / lower split because it lets you perform antagonistic supersets. The other training split that Charles really likes is the 4 day upper body / lower body split. This is an awesome training frequency that works well for many trainees. They let you perform more work in less timeĬharles also likes the Poliquin split because it lets you train muscle groups once every 5 days.They help you recruit more muscle fibers.He says that he used it with about 70% of his world-class athletes.Ĭharles likes this Poliquin training split, because it allows you to train antagonistic body parts together like chest and back, quadriceps and hamstrings, or biceps and triceps.Ĭharles believes that antagonistic muscle group supersets are more effective than straight sets for three main reasons: Here is what the 4 days per week Poliquin split looks like:Ĭharles absolutely LOVED this training split. Out of respect for Charles, the vast majority of the training programs featured in this article will feature one of these two training splits. Option #2: The 4 days per week upper / lower split.Option #1: The 4 days per week Poliquin split.Whether you are a bodybuilder interested in maximum muscle mass, or a strength athlete looking to get as strong as humanly possible, I am confident that these routines will serve you well for many years to come.Ĭharles used something called neurotransmitter based program design to figure out which programs his athletes would respond best to.Ĭharles mostly used two different training splits with his clients:
Some of his athletes got better results training with higher reps and lots of volume while others got better results training with low reps and extremely heavy weights. In reality Charles used everything from higher-rep hypertrophy routines to lower-rep strength routines in his quest to deliver superior results for his athletes.Īs you can see, Charles Poliquin used many different training programs with his athletes. All of these programs are fantastic for building strength and functional muscle mass to improve your athletic performance.Ĭharles also loves to use advanced training methods like antagonist supersets, isometric training and supra-maximal eccentric training to break through training plateaus and achieve new levels of size and strength. Some of Charles Poliquin’s favorite training programs include cluster sets, the 6-12-25 method, wave loading and the 4+2 method. The truth is, Charles Poliquin used many different training programs with his athletes. So what did his workout routines look like?
#WEIGHT LIFING 5X5 25 PROFESSIONAL#
He trained Olympic medalists in 24 different sports and countless professional athletes including American hockey and football players.Ĭharles was so successful at building bigger, stronger athletes because he used the best training programs in the world.
#WEIGHT LIFING 5X5 25 HOW TO#
In this comprehensive guide, I will teach you how to use the Charles Poliquin training program to take your training to the next level! Are you curious about the Charles Poliquin Training Program?ĭo you want to know how Charles Poliquin trained for size and strength?
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