THE POLIQUIN PRINCIPLES 9 bY See" 7” BY CHARLES POLIQUIN “e Successful Methods for Strength and Mass DevelopmentTHE POLIGUIN PRINCIPLES BY CHARLES POLIQUIN Successful Methods for Strength Mass Development Published by Dayton Wriers Group, 1541 Third St, Nopa, CA 94559. (| 1997 Dayton Writes Group and Charles Pliquin, All fights reserved. Except For vse in retiew, the reprocicion of unizoton of tis werk in tny form or by ey electronic, mecashicel or ofher means, now known oF herealler invented, including xerography, photocopying, recording eF in ony elecrente Information fettieval syslom, Te forbidden withoul the express writen permission oF ke publisherTable of Contents Introduction... eee Meet the author, Charies Potiquin. Wrisien by Kiri Goss. Chapter One: The Science of Reps, Sets and Workout Design .. 5 A thorough discussion of the most basic elements of designing a workout Chapter Two: The Science of Tempo . 7 Your iting speed may be whats standing between you and beiter gains Chapter Three: The Science of Rest Intervals Grow, by doing nothing at all Chapter Four: The Science of Training Frequency, Duration and Volume ......... wee BT You wae big gains and you're wilting to pul inthe workin will training Six days a week do anything besides screw up your social life? Chapter Five: Get Tense, Get Big.............. a AT Experience phenomenal gains in size and strength with the precise application of this Rey training ingredient Chapter Six: The Kaizen Principle .......,..... . - 55 Borrowing from Japanese philosophy, this inj-bitt» and usually overt rincipte Can help you begin sevinig gains every workout! Chapter Seven: Better Recovery through Science ............61 ‘A look inside the coach's personal pharmacological cupboard reveals his secrets to better recavery Chapter Eight: To Squat, or Not to Squat? ........ 0... Yes, that «s The question, and hinally here’ the answer, along wii soine vips 10 spice up your leg training and keep you going and growing Chapter Nine: The Puny Hamstring Revolt! “How to enhance leg development and sports performance auth optimal hamstring raining 67 7 Chapter Ten: Turn Those Calves Into Cows! weiseeas Wf great calves are your wish, here is how you can sort through the training ‘myths and command them to grote 87 Chapter Eleven: Get a Chin-up on Back Training 1 your upper back snot responding to highsech exercises, iu time to return to the bastes - 93 Chapter Twelve: Shoulders of Steel I you want shoulders like boulders, ‘you can't have a pebble for a brain! . -- 108 Chapter Thirteen: Pumping and Pressing for Perfect Pecs ... .111 Break your bench barriers and pectoral sticking powts teh its “pressing” advice Chapter Fourteen: Twist and Shout ............. wees 121 ‘How to keep your external rotators from puting « stop to your workoul Chapter Fifteen: The Real Arms Race .. . sees eee ABI he absolutely best way to build big, beefy arms Chapter Sixteen: Impressionable Abs... .. 145 Whose been discouraged by folowing abdenal tang ora Wa just dnt cork et psyched peta es tat ota ante