5 Critical Training Principles For
Incredible Size & Strength!
From Will Brink and Charles Poliquin's Muscle-Building Nutrition.
Body Muscle Journal Volume 5
Principle 1 Use Supreme Technique
Using the most optimum exercise
technique for any lift is
more important than any load,
associated dietary regime or
supplement, or even emotional
state. A great diet, lots of sleep
and good routine won’t make up
for improper form. If you don’t
know how to properly perform
an exercise, get help from a
qualified professional. I can
guarantee you that non-gainers
routinely have lousy lifting technique.
Many bodybuilders/lifters
cannot do certain exercises
because of training injuries due
to poor technique. Once more,
poor mechanics (even at a controlled
speed) is still poor technique.
Squats, deadlifts and
Olympic lifts (pulls) require
great attention. Learn how to
train and lift right!
Principle 2 Never Train 3 Days in a Row
If you want large muscle,
never train more than two days in
a row. Olympic athletes understand this. Training too frequently
often leads to overtraining, not so much at the level
of the muscle cell, but at the nervous system level. In other
words, it is hard to recruit high threshold motor units training
at high intensities for more than two days in a row.
There are three possible best options to gain muscle
weight:
One: Work out three non-consecutive days a week and do
whole body workouts. Like Monday, Wednesday, and
Friday. In this case, I prefer to use two different routines
covering all major body parts. This is the routine best suited
for about 20%-25% of all trainees, individuals where
recovery is inherently low or where recovery is compromised
like medical school students.
Two: Train four-days a week using split workouts. Like
Monday, Tuesday, Thursday, and Friday. In this case, train
your lower body Monday and Thursday and upper body on
Tuesday and Friday. This option works for about 60% of all
trainees. It is well suited for the individual with average
recovery ability. (Leg training is still always most demanding and should always be done when coming off a two-day recovery/
rest period). [ continued on next page ]