Poliquin's German Body Composition
- Thread starter SoCo4Fun
- Start date
Good Shepherd
Member
I've done on many occasions. Its a spin on lactic acid training. Make sure that you involve enough muscle groups and volume per session to get the intended results.
SoCo4Fun
Well-known member
Here is the routine I've been following:
Day One: Chest and Back
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times
Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
Day Three: Off
Day Four: Arms and Shoulders
A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times
C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times
Taken from:
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Day One: Chest and Back
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times
Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
Day Three: Off
Day Four: Arms and Shoulders
A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times
C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times
Taken from:
Invalid Link Removed
SoCo4Fun
Well-known member
Some early feedback:
Background:
I haven't trained anything like this in probably 10 years (high school wrestling). I normally lift heavy with moderate to low reps ( 6 - 10) with 45 - 60 seconds rest between sets and up to 3 or 4 minutes between exercises. Occasionally, I superset smaller muscle groups like bis and tris. Also, I'm coming back from a roughly 3 month hiatus from lifting, using this routine to get back in shape and shed a little fat before I start lifting heavy again.
Feedback:
I've noticed that I'm quickly regaining my strength in the 6 rep sets and even the 12 rep sets but the 25 rep sets aren't moving much. Also, the more the 6 and 12 rep sets go up the harder it gets to complete all 3 sets of each circuit. This makes perfect sense to me. Another point is I decided to try running on an off day last week...I haven't run in a very long time and found that my cardiovascular endurance is WAAAAY above where it has been in a long time...running was almost easy for me...
More feedback later...
Background:
I haven't trained anything like this in probably 10 years (high school wrestling). I normally lift heavy with moderate to low reps ( 6 - 10) with 45 - 60 seconds rest between sets and up to 3 or 4 minutes between exercises. Occasionally, I superset smaller muscle groups like bis and tris. Also, I'm coming back from a roughly 3 month hiatus from lifting, using this routine to get back in shape and shed a little fat before I start lifting heavy again.
Feedback:
I've noticed that I'm quickly regaining my strength in the 6 rep sets and even the 12 rep sets but the 25 rep sets aren't moving much. Also, the more the 6 and 12 rep sets go up the harder it gets to complete all 3 sets of each circuit. This makes perfect sense to me. Another point is I decided to try running on an off day last week...I haven't run in a very long time and found that my cardiovascular endurance is WAAAAY above where it has been in a long time...running was almost easy for me...
More feedback later...