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I've read two of Charles Poliquin's books and have a question regarding the level of intensity in his programs. It appears that he advocates using a near-failure weight in every workout while manipulating number of reps, tempo of execution, and exercise selection every 4-6 workouts.
For instance, in each of his "Top 10" strength training programs, each exercise is performed for multiple sets, usually 3-5, where the first few sets one should attain their rep goal, but isn't really expected to complete the prescribed reps for all sets for that exercise. Am I correct in this assumption? I'm wondering if training in this manner would lead to overtraining.
Three examples of this are shown in his "4-5% solution" program, the "5x5 method," and the "Patient Lifters 6x2-4" program. In each of those programs, the lifter is expected to achieve their rep goal for the first few sets, but not necessarily all of them. After several workouts, once the rep goal is achieved for all sets, the lifter is supposed to increase the weight.
The main reason I'm asking is that I've had some great success gaining strength while using a more "ramping up the weight" scheme. Basically, one begins the program with a weight they can handle for all reps in all sets and gradually increases the weight until all sets cannot be achieved, at which point he would stay at that weight for 1-3 more workouts and either achieve the entire set/rep goal or switch or alter the program in some way.
I've been using his "Winning the Arms Race" progam workout #1 on my arms day, the "5x5 method" for legs, and the "4-5% solution" for my chest/back day. I've seen some pretty positive results size-wise, but strength gains have been minimal. I'm wondering if it's because I've been using weights at too high an intensity. Btw, I train monday (arms), wednesday (legs), and Friday (chest/back).
Any info or opinions on the subject would be greatly appreciated. Thanks again.
For instance, in each of his "Top 10" strength training programs, each exercise is performed for multiple sets, usually 3-5, where the first few sets one should attain their rep goal, but isn't really expected to complete the prescribed reps for all sets for that exercise. Am I correct in this assumption? I'm wondering if training in this manner would lead to overtraining.
Three examples of this are shown in his "4-5% solution" program, the "5x5 method," and the "Patient Lifters 6x2-4" program. In each of those programs, the lifter is expected to achieve their rep goal for the first few sets, but not necessarily all of them. After several workouts, once the rep goal is achieved for all sets, the lifter is supposed to increase the weight.
The main reason I'm asking is that I've had some great success gaining strength while using a more "ramping up the weight" scheme. Basically, one begins the program with a weight they can handle for all reps in all sets and gradually increases the weight until all sets cannot be achieved, at which point he would stay at that weight for 1-3 more workouts and either achieve the entire set/rep goal or switch or alter the program in some way.
I've been using his "Winning the Arms Race" progam workout #1 on my arms day, the "5x5 method" for legs, and the "4-5% solution" for my chest/back day. I've seen some pretty positive results size-wise, but strength gains have been minimal. I'm wondering if it's because I've been using weights at too high an intensity. Btw, I train monday (arms), wednesday (legs), and Friday (chest/back).
Any info or opinions on the subject would be greatly appreciated. Thanks again.
