This page is NOT an affiliate of Strength Coach Charles Poliquin, and was built in an attempt to put together and share articles, videos and information available on the internet in order to facilitate those interested in exploring Charles Poliquin’s work. – Charles Poliquin. Charles Poliquin is back for another round of the podcast. Charles (@strengthsensei) is one of the best known strength coaches in the world. He has trained elite athletes from nearly 20 different sports, including Olympic gold medalists, NFL All-Pro’s, NHL All-Stars and Stanley Cup champions, and IFBB bodybuilding champions.

‘Peripheral Heart Action’ (PHA) and ‘German Body Composition’ (GBC). On a similar note, GBC was popularised by Charles Poliquin in the s after. For those who aren’t familiar with German Body Composition Training the brain -child of world famous strength coach Charles Poliquin. German Body Comp Program. Charles Poliquin Explores His Weight-Training Program Designed to Burn Fat Without Aerobics. Kim Goss.

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Strict rest intervals of seconds Keep reps in the rep germman Alternate between upper- and lower-body, or opposing movements. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, clmposition cabbage, as there seems to be an epidemic of “man boobs” in America. Growth hormone is great for muscle growth. GBC is characterized by short rest-intervals and multi-joint movements to create the most lactic acid.

A common problem we see when performing these types of workouts is actually resting too little. The fast-paced workouts burns up calories like an inferno and although it is working on your anaerobic endurance your heart and lungs will be working really hard at the end of the workout. Click here for a printable log of this routine! My strength started to decline and my personal best lifts started to get really heavy causing me a lot of frustration.

I believe it gave my joints a welcomed break. A3 Lateral Raises with Cables 3 25 2 min. The secret to making it effective, though, is choosing the correct resistance.

When I first presented a version of it to the National Judo Team, they laughed.

Lactic Acid Training for Fat Loss T Nation

B3 Cable Pressdowns 3 25 2 min. I ended up getting down toa lose of conposition pounds in a month while actually eating more quality food than I had been doing which made my muscles look fuller due to the extra carbs, plus I felt great with more energy. Please tell us where are you to see the available products. Previously, I have always been a huge believer in progressively moving heavier poundages and I wouldn’t have used this routine if it wasn’t for my need to have a break due to decreasing strength and small aches and pains.

Front Composituon4 x, rest 10 seconds A2. You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance. That simple trick alone will help you burn fat.

UP in the Kitchen. If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. B1 Weighted Chins 3 6 10 sec. Front Squat4 x, rest 10 seconds.

A2 Seated Lateral Raises 3 12 10 sec. Shape Created with Sketch.

Secondly, simply eat more vegetables—lots more vegetables. However, I was shocked when on my first heavy squat day back and everything seemed light! I was so impressed boy the results I got from this training system and the enjoyment I got out of following it I now intend to cycle it into my training frequently.

He found that when the body has high levels of lactic acid it will decrease your pH levels. Chest and Back Day 2: Fat Loss Losing Fat 3 View all. Incline Dumbbell Press, 4 x, rest 10 seconds A6. Or is it just calories in, calories out?


The Best Workout For Body Recomposition

Back Squat with Heels Elevated, 4 x, rest 10 seconds A3. Select shipping bodg from below: Simple…fat loss could be accelerated by raising levels of blood lactate—an energy substrate. GBC really helped me appreciate the benefits of change and has made me more open to frequently mixing up my routine to keep my body off guard and continuously progressing.

For an explanation of tempo, stay tuned for my next blog charle. Romanian Deadlift 60s rest 10 reps B2.

Among the most effective approaches was the idea of high reps and short rest periods, something that Vince Gironda had been preaching since the s! These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem.

Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. What could be more impressive and appealing that German Body Composition Training? We like to use this initial phase to take every client back to the basics, and create a strong baseline to build from.

B2 Romanian Dead Lifts 3 12 10 sec.

I wondered why my strength went up and after a closer look at my training I feel I was previously doing too much cardio and that was harming my recovery and growth from weight training.

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BornMarch 5, 1961
Ottawa, Ontario, Canada
DiedSeptember 26, 2018 (aged 57)
OccupationStrength coach, fitness author

Charles R. Poliquin (March 5, 1961 – September 26, 2018) was a Canadian strength coach. He was also the author of eight books.

Charles Poliquin Daughter

Early life[edit]

Charles Poliquin was born on March 5, 1961 in Ottawa, Ontario, Canada. He earned a master's degree in Exercise Physiology. He started strength training at an early age.

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Poliquin began working as a strength coach while he was in graduate school in Canada. He helped popularize German Volume Training.[1] In the late 1990s, Poliquin founded Poliquin Performance, opening the first Poliquin Performance Center in Phoenix, Arizona in 2001, and the Poliquin Strength Institute in East Greenwich, Rhode Island in 2009.[2] Throughout this time he certified coaches in the Poliquin International Certification Program (PICP), which includes a body hormone profiling method, which he invented, called BioSignature Modulation.[3] In September 2013 Poliquin parted ways with Poliquin Performance (now renamed Poliquin Group).[4] He subsequently founded another fitness company called Strength Sensei.[5] He trained numerous Olympic and professional athletes.

Poliquin published articles in peer-reviewed journals of exercise science and strength and conditioning.[6] His training theories were introduced to the bodybuilding community in 1993 through his articles for Muscle Media 2000 magazine, and after 1998 through the online and print versions of Testosterone Magazine[7] (now known as T-Nation). He coined the phrase 'the myth of discipline' to suggest that fitness results depend on how motivated a gym-goer is.[8] As a columnist, he penned over 600 articles in numerous publications.[3] Additionally, he is the author of eight books, many of which have been translated into 12 different languages, including Swedish, German, French, Italian, Dutch, and Japanese. His first book, The Poliquin Principles formatted a basic summary of his training methods and provided insight into the training regimens of some of the world's top athletes.

Poliquin died on September 26, 2018 at the age of 57. [9][10] The cause of death has not been made public. A tribute to Poliquin on a weightlifting website to which he was a contributor indicated he died of a heart attack.[11] Poliquin is survived by his daughter. [12]


In commenting on Poliquin's death, former client and friend to Poliquin, Gary Roberts, stated, “He lost his father early to a genetic heart disease. He knew he had this in his family. He had a heart attack previously, so he was on top of his nutrition as a result. I knew that was a concern for him.” [13]

Selected list of trainees[edit]

Helen Maroulis, Olympic Gold Medalist Wrestler, 1st female wrestler to ever bring home an olympic gold medal in USA history

Charles Poliquin Articles

  • David Boston, NFL Pro Bowl wide receiver
  • Al MacInnis, Retired NHL defenseman, Norris Trophy winner
  • Joe Nieuwendyk, Florida Panthers, Conn Smythe Trophy winner, Stanley Cup winner
  • Chris Pronger, Anaheim Ducks, Stanley Cup winner; winner of Norris and Hart Trophies
  • Connor Dunlop, Bradshaw Cup Winner
  • Canadian short-track speed-skating team
  • Dwight Phillips, Olympic Gold Medalist long jumper
  • Nanceen Perry, World Record Holder 4 x 200 metre
  • Michelle Freeman, former number 1 ranked hurdler in the World.
  • Chris Thorpe, Olympic Silver & Bronze Medalist, Double's Luge
  • Adam Nelson, World Champion & Olympic Gold Medalist, Shot Put
  • Ben Pakulski, Top Canadian Bodybuilder and Trainer
  • Gary Roberts, NHL player—Roberts credits Poliquin with having helped him make a successful return to the NHL after 2 of his previous return attempts failed due to physical injury.[14]


Charles Poliquin Workout Schedule Pdf

  • The Poliquin Principles - 1997, 2006
  • The German Body Comp Program - 1997, 2005
  • Manly Weight Loss - 1998
  • Modern Trends in Strength Training - 2000, 2001, 2005
  • Winning the Arms Race - 2000, 2001, 2005
  • Applied Strongman Training for Sport (with co-author Art McDermott) - 2006
  • Ask Coach Poliquin (Volumes I and II) - 2006
  • Arm Size and Strength: The Ultimate Guide - 2015

Charles Poliquin Gvt Pdf


  1. ^'Introduction to the German Volume Training'. STRENGTH SENSEI. Archived from the original on 2017-01-10. Retrieved 2016-05-11.
  2. ^'Poliquin Group Company overview'.
  3. ^ ab'About Charles'. Rhode Island: Poliquin LLC. Archived from the original on 19 April 2012. Retrieved 21 April 2012.
  4. ^'Poliquin Tips'.
  5. ^Charles Poliquin. 'Charles Poliquin - World's most successful strength coaches – Charles Poliquin is recognized as one of the World's most successful strength coach. He continues to optimize training methods for professional athletes and Olympians worldwide. He has perfected the art of writing routines that produce results'. Strength Sensei. Archived from the original on 2018-10-19. Retrieved 2014-07-29.
  6. ^'Charles Poliquin Interview'.
  7. ^'T-Nation - Authors'. Archived from the original on 2015-09-24. Retrieved 2008-06-17.
  8. ^Mitchell, Nick (2016). Your Ultimate Body Transformation Plan: Get Into the Best Shape of Your Life in Just 12 Weeks. London, U.K.: Thorsons. p. 27. ISBN9780008147914. OCLC944207044.
  9. ^
  10. ^
  11. ^
  12. ^'Remembering the life of Charles Poliquin 1961 - 2018'. Retrieved 2019-07-24.
  13. ^
  14. ^Anderson, Craig. 'Top Ten Q&A for Hockey Players'. Archived from the original on 5 April 2012. Retrieved 21 April 2012. Gary hired Poliquin Performance to just get back in shape and improve his quality of life. After a few months of training, his strength and mobility improved and he started to feel like he could possibly play hockey again. At that point his decision to return to the NHL was definite.

External links[edit]

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