J J By Charles Poliquin

Table of Contents

Introduction 1

Meet the author, Charles Poliquin. Written by Kim Goss.

Chapter One: The Science of Reps, Sets and Workout Design .. .5

A thorough discussion of the most basic elements of designing a workout

Chapter Two: The Science of Tempo 23

Your lifting speed may be what's standing between you and better gains

Chapter Three: The Science of Rest Intervals 31

Grow, by doing nothing at all

Chapter Four: The Science of Training Frequency, Duration and Volume 37

You want big gains and you're willing to put in the work—but will training six days a week do anything besides screw up your social life?

Chapter Five: Get Tense, Get Big 47

Experience phenomenal gains in size and strength with the precise application of this key training ingredient

Chapter Six: The Kaizen Principle 55

Borrowing from Japanese philosophy, this itty-bitty and usually overlooked principle can help you begin seeing gains every workout!

Chapter Seven: Better Recovery through Science 61

A look inside the coach's personal pharmacological cupboard reveals his secrets to better recovery

Chapter Eight: To Squat, or Not to Squat? 67

Yes, that is the question, and finally here's the answer; along with some tips to spice up your leg training and keep you going and growing

Chapter Nine: The Puny Hamstring Revolt! 77

How to enhance leg development and sports performance with optimal hamstring training

Chapter Ten: Turn Those Calves Into Cows! 87

If great calves are your wish, here is how you can sort through the training myths and command them to grow

Chapter Eleven: Get a Chin-up on Back Training 93

If your upper back is not responding to high-tech exercises, it's time to return to the basics

Chapter Twelve: Shoulders of Steel 103

If you want shoulders like boulders, you can't have a pebble for a brain!

Chapter Thirteen: Pumping and Pressing for Perfect Pecs . . . .111

Break your bench barriers and pectoral sticking points with this "pressing" advice.

Chapter Fourteen: Twist and Shout 121

How to keep your external rotators from putting a stop to your workouts

Chapter Fifteen: The Real Arms Race 131

Trie absolutely best way to build big, beefy arms

Chapter Sixteen: Impressionable Abs 145

If you've been discouraged by following abdominal training programs that just don't work, get psyched up with a new twist on ab training!

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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