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Title: Winning the Arms Race by Charles Poliquin, Roberto Reyes ISBN: 0-9701979-0-X Publisher: Charlespoliquin.Net Pub. Date: 2000 Format: Paperback List Price(USD): $24.95 |
Average Customer Rating: 4.43 (7 reviews)
Rating: 4
Summary: seroius trainees only
Comment: I like this book and recomend it to anyone who has been training for at least one year. The information in the book is great. As for the wasted space and such, well I guess I did buy the book for the info and not the appearance. I am currently half way through the program and finding new growth and strength. The tricep training has helped all of my pressing movements alot. I noticed that I have broken through some sticking points on the bench. As for overtraining that I read in another review, well I guess I would have to say that if I feel overtrained I am going to take some time off. Probably inbetween phases. I am sure that Coach Poliquin would make his athletes take some time off regardless where they are in the program. You do have to be deticated to getting results and that means rest. So no going to the club and getting your drink on until 2am and then expecting to be getting big and strong. There are other factors that play into your gains like nutrition and rest. I am in the military and stationed in Iraq when I started this program. I am getting results and I am dealing with rest and nutrition issues out here. Bottom line. If you want to get big and strong then get serious about it, and this book will help you along the way.
Rating: 4
Summary: a good book with problems
Comment: To be honest I just bought this book and have not done the entire six-phase program. I did try part of Poliquin's arm program in his Principles book for a while and felt overtrained. I think all but the gifted or the steroid users will find that the workouts are too long and/or too frequent. Try just a third or so of one of the workouts you might see what I mean. Really, scaling back or stopping many of the sets a few reps short of failure might be the only way for most trainees to use the workouts effectively.This is not a beginner's book. Even advanced trainees will have to either reduce the sets and/or extend the time between workouts. Poliquin illustrates what he believes are the best exercises and shows how to use them to form six different programs each of which lasts six workouts or 30 days. The phases are: the Double Tri-sets, Maximal Weights Method, Uni-Angular, Tri-Sets, Maximal Tension Drop Sets, Multi-Grip/Multi-Pathway System, Four-Percent Solution/Broad Pyramid Combination. Reps, Tempo (he's now using four integers rather than three), Sets, and rest periods between sets are listed nicely in table form for all six phases.
My biggest concern is that Poliquin does not caution against exercises or exercise form that could damage teeth, shoulder capsules, or elbows. The book The 7-minute Rotator Cuff Solution by Joseph Horrigan (availbale from healthforlife.com) should be on every trainee's shelf. The deep position shown for [parallel bar] dips in Poliquin's Arm book is contraindicated. Also, those with tendency for shoulder dislocation or sublaxation should not do dips at all. Likewise, for the California presses, I find that lowering the bar all the way to the upper chest may have a bad stretching effect on the ligaments of the elbows. A safer method would be to use a power rack and set the pins so that the bar stops a two to four inches above the chest. This is somewhat like the recommendation of Paul Chek (see article "Big Bench, Bad Shoulders" on chekinstitute.com) or Everett Aaberg's recommendation of avoiding "full range of motion" when full range of motion would put a joint in a precarious position. No alternate exercises are given. If one does not have access to a preacher bench might an "arm blaster" (mentioned in Principles book) be used to minimize extraneous muscle recruitment? His caution about not using too many warmup repetitions to avoid lactate buildup before the work sets begin is a good one. He might also have mentioned when muscle are warm(101 degrees Fahrenheit) they contract more strongly than when they are at 98.6. Also, Russian research showed that dressing warmly is important in getting muscles warm. If you have not done some of the exercises before, then spending a few workouts doing them with light weights and terminating sets well short of fatigue or failure would seem like a good idea to learn perfect form and control and thus avoid tooth chipping or skull crushing. It does take 300 reps to learn an exercise. Pressdowns are not used here at all which is unlike in the Principles book. There is a strong emphasis on brachialis development, a good idea. Poliquin seems to be committed to more or less classical periodization rather than conjugated periodization. I think using his phases in a conjugated periodization might work well too. About a third of the page space available for text is used for solid black ink with white lettered excerpts for emphasis. This space might have been better used to expand on certain points. Also, it has been pretty well established that increased hormone production during workouts is related to the total amount of muscle tissue used. Maybe adding a couple of sets of deadlifts or bentover rows to an arm workout might be a good idea. I did pick up some new ideas and exercises from this book so I feel it was a fair purchase. If anyone has been able to follow the program all the way through, please write a review with your results.
Rating: 4
Summary: Charles equals results
Comment: Not as good as some of charles's other publications, and comes off as a bit of a recipe book arm program, but charles and his programs get results and results are what counts bottom line.
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Title: Modern Trends in Strength Training: Volume 1, Sets and Reps (Second Edition) by Charles Poliquin ISBN: 0970197918 Publisher: CharlesPoliquin.net Pub. Date: March, 2001 List Price(USD): $29.95 |
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Title: Strength Training Anatomy by Frederic Delavier ISBN: 0736041850 Publisher: Human Kinetics Publishers Pub. Date: 01 September, 2001 List Price(USD): $18.95 |
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Title: Serious Strength Training by Tudor O. Bompa, Mauro Di Pasquale, Lorenzo Cornacchia ISBN: 0736042660 Publisher: Human Kinetics Publishers Pub. Date: 01 October, 2002 List Price(USD): $19.95 |
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Title: Periodization: Theory and Methodology of Training by Tudor Bompa ISBN: 0880118512 Publisher: Human Kinetics Publishers Pub. Date: 01 June, 1999 List Price(USD): $36.00 |
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Title: The Poliquin Principles: Successful Methods for Strength and Mass Development by Charles Poliquin ISBN: 0966275209 Publisher: Dayton Publications & Writers Group Pub. Date: 01 July, 1997 List Price(USD): $39.95 |
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