What is the poliquin method?

The 6-12-25 method, popularized by Charles Poliquin, facilitates massive lactate spikes, facilitating GH production. That means fat loss while sparing muscle mass. The 6-12-25 method is where you do three exercises in a row for the same muscle group using minimal rest between those exercises.

How much should a back off set be?

For size, you focus on weight that allows you to fail in 8–12 reps. If you do an exercise for heavy sets of say 6–8 reps, for example, a back-off set of 10–12 reps allows you to target those muscle fibers in a slightly different manner because you’re using a different relative intensity.

Are back off sets effective?

It may seem like stripping plates from the bar would make your session less effective. But in actuality, back off sets still have you lifting fairly heavy. For example, perform your heavy top set of squats. Then, your back off set would reduce the load by 10 percent.

WHAT ARE BACK OFF sets for?

Back-off sets or down sets are a training paradigm that use an initial heavy loaded set followed by a subsequent rest period and a planned load reduction. Back-off sets are a way to maintain or increase training volume through a load reduction for subsequent sets.

Is Charles Poliquin good?

As a coach, Poliquin served as a mentor to hundreds of athletes in several different sports. He’s best known for working with over 800 Olympic athletes in over 20 different disciplines including weightlifting, long jump, shot put, and others.

What is a Biosignature assessment?

It is designed specifically around your hormonal profile and has been developed from scientific research rather than guesswork. Biosignature is a 12-site body fat test that can quickly and accurately allow me to determine the cause of fat in a specific area.

How many back off sets should I do?

How Many Sets Should You Do For Back Off Sets? The bulk of your workout should be backoff sets. Typically 4-24 sets of 1-6 exercises of back off sets are appropriate after a top set.

What are super sets?

The concept of a superset is to perform 2 exercises back to back, followed by a short rest (but not always). This effectively doubles the amount of work you are doing, whilst keeping the recovery periods the same as they are when you complete individual exercises.

Why are pyramid sets good?

Pyramid training is the best way to stimulate your muscle growth if you’ve hit a plateau in the gym. Whenever you feel your progress is slowing, the pyramid is the best remedy for shocking your muscles with a new stimulus. It promotes muscle growth and development.

How do you use top sets and back-off sets?

Essentially, the max-out, back-off protocol involves working up to a top low rep set in a particular exercise and then decreasing the weight and doing a number of back-off sets with the same exercise. The number of reps per set is usually increased during the back-off sets.

How much protein is in Charles Poliquin?

Shoot for at least 1.6 g/kg a day of protein. Make sure your total calories and proportion of carbs is ideal for your physical activity and unique genes. If you want to put on muscle, protein is king. Shoot for at least 1.6 g/kg of protein a day and be sure to spread your intake out over the course of the day.