Focus on heavy loading. Rest 90-120 seconds between supersets. C1. Seated Hammer Curl (Brachialis): Focused on density.
The "Winning The Arms Race" PDF is a treasure trove of information on arm development. Some of the key features include:
According to Poliquin, in most cases a 10-pound increase in strength in these lifts will usually translate into one pound of lean muscle on your frame. He offers a concrete example: taking your close-grip bench from 225 pounds for six reps up to 275 pounds for six reps typically means five new pounds of muscle mass. Charles Poliquin Winning The Arms Race Pdf Pdf Checked
: Poliquin emphasized the importance of periodization and variation in training. He advocated for moving away from traditional, static workout routines and towards more dynamic and periodized training plans.
What is your (e.g., Upper/Lower, Push/Pull/Legs)? Focus on heavy loading
Before Poliquin, most lifters only counted repetitions. He revolutionized training by introducing the four-digit tempo formula (e.g., 4010). This concept controls the exact Time Under Tension (TUT) for a muscle:
Poliquin was a pioneer in using tempo (e.g., a 4-0-1-0 count) to control the time under tension (TUT), which is critical for muscle fiber recruitment. Seated Hammer Curl (Brachialis): Focused on density
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