The Godfather Of Strength Training

Charles Poliquin was a renowned Canadian strength coach who was considered one of the most successful strength coaches of all time. He trained a multitude of athletes in various disciplines, including Olympic weightlifting, powerlifting, and bodybuilding. He was known for his evidence-based approach to training, which was based on scientific research and his own experience.

Training Beliefs

Poliquin believed in the importance of individualization in training. He believed that each person’s body was different and that their training program should reflect that. He believed that the training program should be designed based on the athlete’s goals, physical characteristics, and training history.

Poliquin was also a proponent of periodization, the practice of dividing a training program into distinct phases to target different aspects of fitness. He believed that periodization was essential for optimal results, as it allowed athletes to make steady progress while minimizing the risk of injury.

Poliquin believed in the importance of strength training for athletes of all disciplines. He believed that strength was the foundation of all athletic performance and that athletes needed to focus on increasing their strength levels to achieve their full potential.

Poliquin also believed in the importance of nutrition and recovery in the training process. He believed that proper nutrition and adequate recovery were essential for optimizing performance and preventing injury.

5 Training Philosophies

1. Train Movements, Not Muscles: Poliquin believed that it was important to focus on training movements rather than individual muscles. He believed that movements were more functional and that training movements would result in greater overall strength and performance gains.
2. Use Compound Exercises: Poliquin believed that compound exercises, which involve multiple joints and muscle groups, were more effective than isolation exercises. He believed that compound exercises were more functional and provided greater overall strength gains.
3. Use High-Intensity Training: Poliquin believed that high-intensity training was essential for optimal results. He believed that training at a high intensity was necessary to stimulate the muscles to grow and adapt.
4. Use Heavy Weights: Poliquin believed that heavy weights were necessary for building strength and muscle mass. He believed that athletes needed to focus on lifting heavy weights in order to achieve their full potential.
5. Use Variations in Training: Poliquin believed that athletes needed to vary their training program regularly to prevent adaptation and maximize results. He believed that changing the exercises, rep ranges, and training methods regularly would keep the body guessing and prevent stagnation.

Sample Program

Here is a sample training program designed by Charles Poliquin:

Day 1 – Chest and Back

1. Barbell Bench Press – 4 sets x 6-8 reps
2. Incline Dumbbell Press – 4 sets x 6-8 reps
3. Weighted Pull-ups – 4 sets x 6-8 reps
4. Bent-Over Barbell Rows – 4 sets x 6-8 reps

Day 2 – Legs

1. Barbell Squats – 4 sets x 6-8 reps
2. Romanian Deadlifts – 4 sets x 6-8 reps
3. Leg Press – 4 sets x 6-8 reps
4. Calf Raises – 4 sets x 10-12 reps

Day 3 – Shoulders and Arms

1. Seated Dumbbell Press – 4 sets x 6-8 reps
2. Lateral Raises – 4 sets x 10-12 reps
3. Barbell Curls – 4 sets x 6-8 reps
4. Skull Crushers – 4 sets x 6-8 reps

This program focuses on compound exercises and heavy weights, with a rep range of 6-8 for most exercises. The program also includes variations in training, such as changing the exercises and using different rep ranges to prevent adaptation and maximize results.

Poliquin believed in the importance of adequate rest and recovery between training sessions. He recommended that athletes take at least one rest day between each training day to allow the body to recover and repair.

In addition to training, Poliquin believed that nutrition was a critical component of athletic performance. He recommended that athletes consume a diet rich in high-quality protein, complex carbohydrates, and healthy fats. He also recommended the use of supplements, such as creatine and branched-chain amino acids, to enhance performance and recovery.

Poliquin’s evidence-based approach to training has had a significant impact on the world of strength and conditioning. His training philosophies and programs have been used by athletes around the world to achieve their full potential. While he passed away in 2018, his legacy lives on through his work and the countless athletes he trained and inspired.

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