Charles Poliquin Books Pdf
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A. S. Prilepin developed a set of training guidelines from Soviet weightlifters in the 1970’s. Prilipin’s Table (see below) shows these results of his studies. The table provides a guideline for the optimum combination of repetitions, volume and intensity for the maximum training effect.

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Game unlock code generator. Prilepin’s table provides a great framework for creating appropriate rep schemes etc. for training plans. It makes sense to check your intended

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Charles Poliquin is an internationally renowned strength coach, who has published several strength & conditioning related books over the years. “The Poliquin Principles: Successful Methods for Strength and Mass Development”, his first book, contains a collection of his training insights and training regimens.

Table 1: Relationship between maximum number of reps, intensity and training effect (Poliquin,1990)

Relative Strength increases through enhanced neural drive:
1 rep = 100% duration of set(s): 0-20 seconds
2 = 94.3
3 = 90.6
4 = 88.1
5 = 85.6

Optimal compromise of maximal strength and hypertrophy gains:
6 reps = 83.1% duration of set(s): 20-40 seconds
7 = 80.7
8 = 78.6

Best hypertrophy gains leading to increased max strength:
9 reps = 76.5% duration of set(s): 40-70 seconds
10 = 74.4
11 = 72.3
12 = 70.3

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Strength-endurance gains and lower hypertrophy gains:
13-20 reps = 68.8-60.6% (roughly 1.2/1.3% lower per rep)

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duration of set(s): greater than 70 seconds

Charles Poliquin Pdf