: Poliquin believed in the principle of specificity but also in the importance of variation. This means that if you want to improve your arm strength or size, your workouts should specifically target those areas, but with varying exercises, rep ranges, and intensities over time.
Heavy Compound Move (e.g., Close-Grip Bench Press) – 6 reps Charles Poliquin Winning The Arms Race Pdf Pdf Checked
Winning the Arms Race: A Deep Dive into Charles Poliquin’s Blueprint for Massive Arms : Poliquin believed in the principle of specificity
: Emphasizes "micro-loading," or making small, constant increases in weight (even by as little as 0.5kg) to ensure never-ending progress. Key Exercise Selection but with varying exercises
Poliquin used specific grips (pronated, supinated, mid-line) that completely change the muscle recruitment.
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Often referred to as "skull crushers".