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The Poliquin Principles: Successful Methods for Strength and Mass Development
Both an exercise program and a reference manual with a ground-breaking new treatise on bodybuilding and strength training.
154 pages, Paperback
First published July 1, 1997
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Displaying 1 - 21 of 21 reviews
May 2, 2024
The thing about getting BUFF and SWOLE is that there is a lot of bad advice out there, particularly from people trying to sell you something. Charles Poliquin was one of the first scientific weight lifting coaches, and someone who worked with a number of notable athletes and bodybuilders.
On the plus side, the principles are pretty clear. Big multi-muscle movements, like the traditional squat, deadlift, and benchpress, are the foundations of strength, along with chinups and crunches on a prop which lets you start below horizontal. The core of strength development is time under muscular tension, which builds both muscle and nerve strength. But to get there, a program should mix high-weight low-rep sets and lower-weight high-rep sets. You should know what weight you can do a given movement at for 3, 8, and 15 reps, and do that. Varying grip and tempo is also key.
And the plus side is that while world-class performance requires a lot of dedication, most people can get very good results for reasonable time commitments, like about an hour in the gym three times a week, if they are focusing on good form and some systemic work.
Unfortunately, there is a lot that is a disorganized. Jargon, like eccentric and concentric movements, is not explained before being used in key tempo notation (varying speed of motion is another component of building strength). The chatty writing style and praise for/jabs at other figures in the bodybuilding makes for a better read, but "studies say" without footnotes or endnotes is disappointing. And my ebook copy is notably awful, just a blurry black and white scan of the print version which I was only able to read on my tablet.
On the plus side, the principles are pretty clear. Big multi-muscle movements, like the traditional squat, deadlift, and benchpress, are the foundations of strength, along with chinups and crunches on a prop which lets you start below horizontal. The core of strength development is time under muscular tension, which builds both muscle and nerve strength. But to get there, a program should mix high-weight low-rep sets and lower-weight high-rep sets. You should know what weight you can do a given movement at for 3, 8, and 15 reps, and do that. Varying grip and tempo is also key.
And the plus side is that while world-class performance requires a lot of dedication, most people can get very good results for reasonable time commitments, like about an hour in the gym three times a week, if they are focusing on good form and some systemic work.
Unfortunately, there is a lot that is a disorganized. Jargon, like eccentric and concentric movements, is not explained before being used in key tempo notation (varying speed of motion is another component of building strength). The chatty writing style and praise for/jabs at other figures in the bodybuilding makes for a better read, but "studies say" without footnotes or endnotes is disappointing. And my ebook copy is notably awful, just a blurry black and white scan of the print version which I was only able to read on my tablet.
December 13, 2014
This is only principles. That is, if you're looking for a flowchart for your gym-time, or a cookie-cutter method, this book is NOT for you.
I gave it only 1 star because it is contradictory in several places, and ambiguous in others.
Example of contradictory: It is stated that there is an inverse relationship between muscle size and number of sets performed with that muscle. An example would be the hamstring, a large muscle which requires low number of sets. According to info given earlier in the book, this low number of sets would mean a high number of reps per set. But he also writes that the hamstrings are fast-twitch muscles, which should be given low reps per set.
Example of ambiguous: he never defines "low number of sets" or "high number of sets".
Ignore this book.
I gave it only 1 star because it is contradictory in several places, and ambiguous in others.
Example of contradictory: It is stated that there is an inverse relationship between muscle size and number of sets performed with that muscle. An example would be the hamstring, a large muscle which requires low number of sets. According to info given earlier in the book, this low number of sets would mean a high number of reps per set. But he also writes that the hamstrings are fast-twitch muscles, which should be given low reps per set.
Example of ambiguous: he never defines "low number of sets" or "high number of sets".
Ignore this book.
June 22, 2018
Great for coaches to understand the basics of strength training. This book gives a good basis for getting into strength training. I would recommend it to any coach or athlete who feels they need to understand the basics. Good information, easy to read. I talk about the "basics" about it is not a basic book, it has some advanced information as well. It is well organized and would be a good reference text for any coach or athlete wanting a good foundation in strength training.
July 28, 2016
Some useful information regarding tempo, sets, reps, recovery, and training for specific muscle and fibre types.
Heavily geared towards bodybuilding rather than athletic development, but still applicable
Heavily geared towards bodybuilding rather than athletic development, but still applicable
December 1, 2017
Good, practical advice
Does a good job laying out the basics of sets, reps, reps, etc., Though Poliquin seems to have some vested interest in Atlantis exercise equipment.
Does a good job laying out the basics of sets, reps, reps, etc., Though Poliquin seems to have some vested interest in Atlantis exercise equipment.
September 5, 2021
Poliquin is arguably one of the most successful, well-known strength coaches of all-time. This book is a testament as to why. It's primarily geared towards bodybuilding, but strength athletes can easily apply its principles.
First, theory is discussed. Sets, reps, tempo, exercise selection and order, etc. Second, applying said theory in the form of various exercises is discussed. This is divvied up by body part and concludes with nutrition.
A few gripes...
First, There is no references section, nor are there any in-line citations. This is ridiculous given the numerous amount of times a variant of "studies show" is said. This is fallacious (appealing to authority) and I frankly expect better from the Poliquin Group. The only reason I give them a slight pass is that a majority of the info presented is a) pretty basic and well-established, and b) easily found online.
Second, the recovery section is garbage. It discusses training twice a day (to prevent longer sessions, which have associated issues) and spends a single paragraph on eating patterns. Completely disregarded are sleep (which is featured a lot on their website), food quality (which is addressed later in the book, to their defense), and supplemental training (e.g., foam rolling, mobility work, etc). As Mark Twight so rightfully states: "Recovery is more than 50 percent of the process. Poliquin Principles doesn't even begin to give the recovery process the credit it deserves.
First, theory is discussed. Sets, reps, tempo, exercise selection and order, etc. Second, applying said theory in the form of various exercises is discussed. This is divvied up by body part and concludes with nutrition.
A few gripes...
First, There is no references section, nor are there any in-line citations. This is ridiculous given the numerous amount of times a variant of "studies show" is said. This is fallacious (appealing to authority) and I frankly expect better from the Poliquin Group. The only reason I give them a slight pass is that a majority of the info presented is a) pretty basic and well-established, and b) easily found online.
Second, the recovery section is garbage. It discusses training twice a day (to prevent longer sessions, which have associated issues) and spends a single paragraph on eating patterns. Completely disregarded are sleep (which is featured a lot on their website), food quality (which is addressed later in the book, to their defense), and supplemental training (e.g., foam rolling, mobility work, etc). As Mark Twight so rightfully states: "Recovery is more than 50 percent of the process. Poliquin Principles doesn't even begin to give the recovery process the credit it deserves.
September 22, 2020
Really excellent book that is just loaded with information. In a time where influencers push their agenda way too much, theres a lot of misinformation about body building out there. And most of the time that information is very contradicting and confusing, everyone has their own ideas on body building. This book is basically a textbook with a personality writing it. I felt as though he covered so much, you could read any one chapter and improve your workouts. Lots of things I did already but wasn’t aware of. I think I will comeback to this book a lot. Very dense because it’s absolutely packed. But the chapters are split well and focused, if you needed specific information you could find it quick.
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June 12, 2021Confirmed there's principles in this one. I like the auto-regulatory idea of fixing reps/sets and waving weight; I've read of/been doing fixed reps/weight and waving sets. Good to know it's a pick two situation. Tempo discussion also eye-opening; not something I've paid much attention to in my own training. I will say it's very bodybuilding focused, and therefore sadly not as applicable to me as I'd like, and it's also written assuming you have access to a commercial gym, which again for me isn't the case, especially given coronavirus pandemic.
October 13, 2021
An extremely useful read to understand the core principles of strength training. This book provides a guide allowing you to design and adapt workouts based on basic training parameters. It then dives into individual muscle groups, the best exercises for them, risks to be meaningful of, etc. I've taken a bunch of notes and added a lot of exercises in my repertoire.
There is a very short chapter on nutrition at the end but it is way too short and non-specific to be useful. If sports nutrition is your interest, look elsewhere.
There is a very short chapter on nutrition at the end but it is way too short and non-specific to be useful. If sports nutrition is your interest, look elsewhere.
June 2, 2018
This book was amazing. There is a lot of good information in here about training, and I learned so much after reading this. I wish I read this when I first started, and I'd recommend it for anyone looking to getting into bodybuilding to ensure that their routine contains the fundamental methods and exercises that will help the most.
August 5, 2024
If you are considering this book because of the Poliquin Chars, you are for a big dissapointment.
The book is bad and not recommended.
In many points it contradicts the up to date knowledge. Does not provide any sources (only stories)
I almost doubt that it's written by Poliquin himself...
The book is bad and not recommended.
In many points it contradicts the up to date knowledge. Does not provide any sources (only stories)
I almost doubt that it's written by Poliquin himself...
June 19, 2018
Read to get a taste of hipster Poliquin. I like it, but as a textbook (format), it is pretty dry. Some insights and useful information here and there, but nothing too memorable.
February 8, 2019
Charles is awesome, this book is awesome!
January 20, 2022
Good book
October 10, 2023
Poor photo copy, not a true Kindle book. Hard to read.
April 19, 2014
The book, unlike most others of its kind, isn't based on myth. It is based on scientific evidence and measurable regimens. The advice contained in the book would certainly benefit those involved in strength training. I highly recommend it.
July 15, 2012
Excellent!
May 1, 2013
classic exercise text- I actually had mine signed by Poliquin. However when I first got it back in 1997 I was bummed that it lacked 'programs' and instead dealt with principles.
June 8, 2015
Currently best in the field, systematic approach
October 3, 2015
There are better books out there. This while helpful is for a beginner.
March 28, 2017
I'll run Poliquin's Arm Routine and hopefully look like this in 24 weeks:
Displaying 1 - 21 of 21 reviews