The Compiled Work of Charles Poliquin by Gregory Taper

The Compiled Work of Charles Poliquin | Gregory Taper file:///K:/Προπονητικά/θεωρία/Charles Poliquin/The Compiled Work ...
Gregory Taper
REFERENCE PAGE
The Compiled Work of Charles Poliquin
June 27, 2014December 30, 2015 · Gregory Taper

★ NO LONGER UPDATED.
PLEASE VISIT HIS WEBSITE STRENGTH SENSEI (h p://www.strengthsensei.com/) FOR HIS NEWER WORK.
Develop a passion for learning. If you do, you will never cease to grow.
— Anthony J. D’Angelo
I. BOOKS
Applied Strongman Training for Sport- The Poliquin Way [2010](h p://www.amazon.com/Applied-Strongman-Training-
Sport--Poliquin/dp/0982608616/ref=sr_1_16?ie=UTF8&qid=1415482350&sr=8-16&keywords=charles+poliquin)
Ask Coach Poliquin Volume 1 [2006] (h p://www.amazon.com/ASK-COACH-POLIQUIN-Coach-Poliquin
/dp/B000X35EYQ/ref=sr_1_24?ie=UTF8&qid=1415482381&sr=8-24&keywords=charles+poliquin)
Ask Coach Poliquin Volume 2 [2006] (h p://www.amazon.com/ASK-COACH-POLIQUIN-Coach-Poliquin
/dp/B000X39686/ref=sr_1_25?ie=UTF8&qid=1415482381&sr=8-25&keywords=charles+poliquin)
Ask Coach Poliquin: The Best Q&A Columns From Over Two Decades [2011](h p://www.amazon.com/Ask-Coach-
Poliquin-Columns-Decades/dp/0982608632/ref=sr_1_40?ie=UTF8&qid=1415482408&sr=8-40&keywords=charles+poliquin)
Bigger, Stronger Arms – the Poliquin Way [2010] (h p://www.amazon.com/Bigger-Stronger-Arms-Poliquin-Way/dp
/0982608608/ref=sr_1_11?ie=UTF8&qid=1415482350&sr=8-11&keywords=charles+poliquin)
Manly Weight Loss: For Men Who Hate Aerobics and Carrot-Stick Diets, Finally, a Weight-Loss Program That Melts the
Fat and Spares the Muscle [1998] (h p://www.amazon.com/Manly-Weight-Loss-Carrot-Stick-Weight-Loss/dp/0966275217
/ref=sr_1_19?ie=UTF8&qid=1415482381&sr=8-19&keywords=charles+poliquin)
Modern Trends in Strength Training [2012] (h p://amzn.to/1YReZIa)
The German body comp program: Burn fat and build muscle on the only program that uses weight training for weight loss
[2004] (h p://www.amazon.com/German-body-comp-program-training/dp/B00506TZF0/ref=sr_1_2?ie=UTF8&
qid=1415482350&sr=8-2&keywords=charles+poliquin)
The Poliquin Principles: Successful Methods for Strength and Mass Development [1997] (h p://www.amazon.com
/Poliquin-Principles-Successful-Strength-Development/dp/0966275209/ref=sr_1_1?ie=UTF8&qid=1415482350&sr=8-1&
keywords=charles+poliquin)
Winning the Arms Race: The Ultimate Training Program for Arm Size and Strength [2000] (h p://www.amazon.com
/Winning-Arms-Race-Ultimate-Training/dp/097019790X/ref=sr_1_12?ie=UTF8&qid=1415482350&sr=8-12&
keywords=charles+poliquin)
II. INTERVIEWS
Charles Poliquin: Interview [01.20.2012] (h p://youtu.be/Ozl7EmGUz9M)

Charles Poliquin: Meeting of the Minds (h p://youtu.be/acWvZQYNL7s)
Charles Poliquin: No Holds Barred [2005] (h p://www.scribd.com/doc/16785803/Charles-Poliquin-No-Holds-Barred-
Interview-2005)
Charles Poliquin – PT Prophet Podcast Episode 19 // Hosted by Hayden Wilson (h p://www.ptprophet.com
/?powerpress_pinw=5822-podcast)
Deconstructing the Worlds Most Successful Strength Coach, Charles Poliquin (h ps://www.youtube.com
/watch?v=grLKGblJyDY)
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Heavy Muscle Radio With Charles Poliquin: Part 1 (h p://youtu.be/7tOSiqlQ0fM)

Heavy Muscle Radio With Charles Poliquin: Part 2 (h p://youtu.be/KvqV6uEy3CQ)
Heavy Muscle Radio With Charles Poliquin: Part 3 (h p://youtu.be/GYJvOZWoLuI)
Heavy Muscle Radio With Charles Poliquin: Part 4 (h p://youtu.be/Zk-kWYnrlDE)
Mike Mahler Live Life Aggressively Podcast Episode 43: Guest – Charles Poliquin on hormone optimization,inflammation,
and improving grip strength (h p://www.mikemahler.com/blog/live-life-aggressively-podcast/ep-43.html)
The ONE Thing for Your Health Webinar [12.12.2014] (h ps://www.youtube.com/watch?v=OCFZ7doXisc)
Under The Bar [Clean Health]: Episode 2 – Interviews Charles Poliquin (h ps://player.fm/series/under-the-bar/clean-
health-under-the-bar-episode-2- -charles-poliquin)
III. ARTICLES: TRAINING
–#
3 Great Tips for Aspiring Coaches (h p://www.strengthsensei.com/3-great-tips-for-aspiring-coaches/)

3 Positive Actions Toward Success You’re Not Doing Right Now(h p://www.strengthsensei.com/3-positives-action-steps-
toward-success-youre-not-doing-right-now/)
3 Tips to Grow Bigger Stronger Shoulders [2014] (h p://www.strengthsensei.com/3-tips-to-grow-bigger-stronger-
shoulders/)
5 Components Every Training Method Should Include (h p://www.strengthsensei.com/5-components-every-training-
method-should-include/)
5 Reflections on the Football World Cup (h p://www.strengthsensei.com/5-reflections-on-the-football-world-cup-3/)
Five Success Habits to Live By [2014] (h p://www.strengthsensei.com/five-success-habits-to-live-by/)
5 Ways to Make Training More Fun and More Productive (h p://www.strengthsensei.com/5-ways-to-make-training-
more-fun-and-more-productive/)
8 Ways to Figure Out Where Not to Train (h p://www.strengthsensei.com/five-ways-to-figure-out-where-not-to-train/)
10 Deadli Trade Secrets (h p://www.strengthsensei.com/10-deadli -trade-secrets/)
15 Pounds Per Inch [10.04.2005] (h p://www.t-nation.com/free_online_article/tips/15_pounds_per_inch_100405&cr=)
–A
A Brutally Simple Way to Get Bigger Arms [2014] (h p://www.strengthsensei.com/a-brutally-easy-way-to-get-bigger-arms/)

A Forgo en Favorite—One-Arm Dumbbell Table Curls [2014] (h p://www.strengthsensei.com/a-forgo en-favorite-
one-arm-dumbbell-table-curls/)
A Great Method to Increase Pec Size [2015] (h p://www.strengthsensei.com/a-great-method-to-increase-pec-size/)
A Great Routine for Upper Pec Hypertrophy [2015] (h p://www.strengthsensei.com/a-great-routine-for-upper-
pec-hypertrophy/)
A Great Set/Rep Scheme Combination for Size and Strength [2014] (h p://www.strengthsensei.com/a-great-setrep-
scheme-combination-for-size-and-strength/)
A Great Tip to Grow Bigger Calves [2015] (h p://www.strengthsensei.com/a-great-tip-to-grow-bigger-calves/)
A Great Triceps Mass-Building Exercise (h p://www.strengthsensei.com/899/)
A Great Trick to Achieve Maximum Growth in the Chest Muscles [2015] (h p://www.strengthsensei.com/a-great-trick-
to-achieve-maximum-growth-in-the-chest-muscles/ )
A Great Trick to Boost Muscle Mass on the Hamstrings [2014] (h p://www.strengthsensei.com/a-great-trick-to-boost-
muscle-mass-on-the-hamstrings/ )
A Lesson in Muscles Gains: Simple and Hard, Never Easy! (h p://www.strengthsensei.com/a-lesson-in-muscles-gains-
hard-simple-but-never-easy/)
A Safer Upright Row [03.09.2007] (h p://www.t-nation.com/free_online_article/tips/a_safer_upright_row_030907&cr=)
A Simple Trick to Boost Hamstrings Growth (h p://www.strengthsensei.com/a-simple-trick-to-boost-hamstrings-growth/)
A Very Effective Giant Set for Back Hypertrophy [2015] (h p://www.strengthsensei.com/a-very-effective-giant-set-for-
back-hypertrophy/)
A Very Effective Method to Build Large Delts and Middle Back (h p://www.strengthsensei.com/a-very-effective-method-
to-build-large-delts-and-middle-back/)
Achieving Greater Depth in the Squat (h p://www.strengthsensei.com/achieving-greater-depth-in-the-squat/)
Achieving Structural Balance [05.13.1999] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/achieving_structural_balance&cr= )
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Advanced German Volume Training [06.13.2005] (h p://www.t-nation.com/free_online_article

/sports_body_training_performance/advanced_german_volume_training&cr=)
Are Cable Machines Bad? [04.19.2007] (h p://www.t-nation.com/free_online_article
/tips/are_cable_machines_bad_041907&cr=)
Arm Yourself [03.29.2005] (h p://www.t-nation.com/free_online_article/sports_body_training_performance
/arm_yourself&cr=)
Arnold Schwarzenegger’s Pearls of Wisdom on Calf Training [2015] (h p://www.strengthsensei.com/arnold-
schwarzeneggers-pearls-of-wisdom-on-calf-training/)
–B
Back Building (h p://www.strengthsensei.com/back-building/)

Back Foot Elevated Split Squat (h p://www.strengthsensei.com/video-back-foot-elevated-split-squat/)
Back Pain in America (h p://www.strengthsensei.com/back-pain-in-america/)
Back to Basics: No More Geek Back Training [04.13.2000] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/back_to_basics_no_more_geek_back_training&cr= )
Best Exercises for Traps [04.11.2007] (h p://www.t-nation.com/free_online_article
/tips/best_exercises_for_traps_041107&cr=)
Best Routine to Increase Calf Size (h p://www.strengthsensei.com/best-routine-to-increase-calf-size/)
Bigger Arms by Targeting the Brachialis (h p://www.strengthsensei.com/bigger-arms-by-targeting-the-brachialis/ )
Bigger Biceps: Fast or Slow Eccentrics? (h p://www.strengthsensei.com/bigger-biceps-fast-or-slow-eccentrics/ )
Books on Size and Strength Development I Highly Recommend (h p://www.strengthsensei.com/size-and-strength-books/)
Boosting Shoulder Size with Boyer Coe (h p://www.strengthsensei.com/boosting-shoulder-size-with-boyer-coe/)
Breaking Training Plateaus with Doublé Training (h p://www.strengthsensei.com/breaking-training-plateaus-with-double-
training/)
Breast Cancer Risk and Physical Activity (h p://www.strengthsensei.com/breast-cancer-risk-and-physical-activity/ )
Bringing Out Detail in the Upper Back [2015] (h p://www.strengthsensei.com/bringing-out-detail-in-the-upper-back/)
Brutal Chest Superset (h p://www.strengthsensei.com/brutal-chest-superset/)
Busting Through Plateaus in Squat Training – UPDATED (h p://www.strengthsensei.com/busting-through-plateaus-
in-squat-training-updated/)
–C
Calf Training : Heavy or Light? (h p://www.strengthsensei.com/calf-training-heavy-or-light/)

Can A Training History Of Doing Large Amount Of Aerobic Damage Your Ability To Gain Size And Strength? [2014] (h p://www.st
/can-a-training-history-of-doing-large-amount-of-aerobic-damage-your-ability-to-gain-size-and-strength/)
Can Napping Help With Muscular Growth? (h p://www.strengthsensei.com/can-napping-help-with-muscular-growth/)
Can you do too much of a single exercise? (h p://www.strengthsensei.com/can-you-do-too-much-of-a-single-exercise/)
Can’t Add Size to Your Biceps? Try Working the Forearms! [05.06.1999](h p://www.t-nation.com/free_online_article
/sports_body_training_performance/cant_add_size_to_your_biceps_try_working_the_forearms&cr=)
Cardio and Fat loss: 2 Mistakes You or Your Clients Might Be Doing(h p://www.strengthsensei.com/cardio-and-fat-loss-2-
mistakes-you-or-your-clients-might-be-doing/)
Carve Your Back: A Muscle Differentiation Primer (h p://www.strengthsensei.com/carve-your-back-a-muscle-
differenciation-primer/)
Champions Know How to Use the Power of Pressure [2015] (h p://www.strengthsensei.com/champions-know-how-
to-use-the-power-of-pressure/)
Change – A Bodybuilder’s Best Friend (h p://www.strengthsensei.com/change-a-bodybuilders-best-friend/)
Chin-Ups on Rings (h p://www.strengthsensei.com/video-chin-ups-on-rings/)
Choosing the Right Type of Back Extension Machine (h p://www.strengthsensei.com/choosing-the-right-type-of-
back-extension-machine/)
Circus Training and Entertrainment (h p://www.strengthsensei.com/circus-training-and-entertrainment/)
Crunch, Crunch… Cap’tain! [2014] (h p://www.strengthsensei.com/crunch-crunch-captain/)
Cross-Bench Dumbbell Pullovers for Lat Isolation (h p://www.strengthsensei.com/cross-bench-dumbbell-pullovers-
for-lat-isolation/)
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–D
Developing Mid-Back Thickness [2014] (h p://www.strengthsensei.com/developing-mid-back-thickness/)

Do we really need slow long distance aerobic work for optimal fitness? (h p://www.strengthsensei.com/do-we-really-
need-slow-long-distance-aerobic-work-for-optimal-fitness/)
Does the Overhead Squat Have Value in Strength Training? (h p://www.strengthsensei.com/does-the-overhead-squat-
have-value-in-strength-training/)
Ditch the Pressdowns! [07.04.2006] (h p://www.t-nation.com/free_online_article/tips/ditch_the_pressdowns_070406&cr=)
Ditch Your Cell? [10.02.2006] (h p://www.t-nation.com/free_online_article/tips/ditch_your_cell_100206&cr=)
Dumbbells Beat Barbells [11.13.2006] (h p://www.t-nation.com/free_online_article
/tips/dumbbells_beat_barbells_111306&cr= )
–E
Eccentric 45º Back Extension (h p://www.strengthsensei.com/video-eccentric-45o-back-extension/)

Ed Corney’s All Dumbbell Chest Routine (h p://www.strengthsensei.com/ed-corneys-all-dumbbell-chest-routine/)
Eight Highly Effective Testosterone Boosting Tips [2014] (h p://www.strengthsensei.com/eight-highly-effective-
testosterone-boosting-tips/)
Elbow Pain-Free Triceps Training (h p://www.strengthsensei.com/elbow-pain-free-triceps-training/)
“Entertainment Training” [11.03.2006] (h p://www.t-nation.com/free_online_article
/tips/entertainment_training_110306&cr=)
Erectors (h p://ditillo2.blogspot.com/2008/12/erectors-charles-poliquin.html)
Explosive Neural Drive: Your guide to elite posterior chain development! [12.13.2005] (h p://www.t-nation.com
/free_online_article/sports_body_training_performance/explosive_neural_drive&cr=)
–F
Fatigue Management and the Adaptive Process (h p://www.strengthsensei.com/fatigue-management-and-the-adaptive-

process/)
Female Training Hard and the « Too Massive » Myth [2015] (h p://www.strengthsensei.com/female-training-hard-and-
the-too-massive-myth/)
Final Observations from the Meadows Program [2015] (h p://www.strengthsensei.com/final-observations-from-the-
meadows-program/)
Final Solutions for Frustrated Li ers: Arms [07.22.2009] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/final_solutions_for_frustrated_li ers_arms&cr=)
Find Out How Grip Width Affects Muscle Recruitment in the Bench Press – UPDATED (h p://www.strengthsensei.com
/find-out-how-grip-width-affects-muscle-recruitment-in-the-bench-press-updated/ )
Find out what is the best exercise to increase vertical jump for basketball or volleyball (h p://www.strengthsensei.com
/what-is-the-best-exercise-to-improve-the-vertical-for-basketball-or-volleyball/)
Five Biggest Mistakes In Hamstrings Development [2014] (h p://www.strengthsensei.com/five-biggest-mistakes-
in-hamstrings-development/)
Five Principles to Achieve Maximal Arm Mass and Strength (h p://www.strengthsensei.com/five-principles-to-achieve-
maximal-arm-mass-and-strength/ )
Five Quotes to Meditate on for this Week (h p://www.strengthsensei.com/five-quotes-to-meditate-on-for-this-week/)
Five Simple Habits to be Happier [2014] (h p://www.strengthsensei.com/five-simple-habits-to-be-happier/)
Foot Position For Big Bench Press (h p://www.strengthsensei.com/foot-position-for-big-bench-press/)
Four Questions about Strength Development (h p://www.strengthsensei.com/four-questions-about-strength-
development/)
–G
Get Strong, Get Big [01.18.2006] (h p://www.t-nation.com/free_online_article/tips/get_strong_get_big_011806&cr=)

Ge ing to Expendables X – A Guide For Mature Li ers (h p://www.strengthsensei.com/ge ing-to-expendables-
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x-a-guide-for-mature-li ers/)
Glute Training: A Woman’s Secret to Looking Great [2014](h p://www.strengthsensei.com/glute-training-a-womans-
secret-to-looking-great/)
Great New Toys for Trainers (h p://www.strengthsensei.com/great-new-toys-for-trainers/)
Grip Training Frequency – Updated! (h p://www.strengthsensei.com/grip-training-frequency-updated/)
Grip Width for Bigger Bench Press (h p://www.strengthsensei.com/972/)
Ground Considerations in Strength & Conditioning for Wrestling [2015] (h p://www.strengthsensei.com/ground-
considerations-in-strength-conditioning-for-wrestling/)
–H
Hamstrings Times Two: Twice-a-Day Training for Formidable Hamstrings [10.03.2005] (h p://www.t-nation.com
/free_online_article/sports_body_training_performance/hamstrings_times_two&cr=)
Helping Mankind with Be er Nutrition Research by Reducing your Stress Levels (h p://www.strengthsensei.com
/strength-senseis-blog/)
How I Manage my Stress (h p://www.strengthsensei.com/how-i-manage-my-stress/)
How Long Should your Workouts Be for Maximal Strength and Mass Adaptations?(h p://www.strengthsensei.com
/how-long-should-your-workouts-be-for-maximal-strength-and-mass-adaptations/)
How To Avoid People Interrupting Your Workout(h p://www.strengthsensei.com/how-to-avoid-people-interrupting-
your-workout/)
How To Boost Vastus Medialis Mass (h p://www.strengthsensei.com/how-to-boost-vastus-medialis-mass/)
How To Correct The Bi-lateral Deficit [2015] (h p://www.strengthsensei.com/how-to-correct-the-bi-lateral-deficit/)
How to Determine the Best Grip for Maximal Loads in Bench Pressing (h p://www.strengthsensei.com/how-to-
determine-the-best-grip-for-maximal-loads-in-bench-pressing/ )
How to Do Hack Squats Properly (h p://www.strengthsensei.com/how-to-do-hack-squats-properly/)
How to Improve Your Bench Press Max with Chuck Sipes’s Method(h p://www.strengthsensei.com/a-training-method-
to-quickly-improve-the-bench-press/)
How to Increase Ankle Flexibility for Squats and Deadli s [2014] (h p://www.strengthsensei.com/how-to-increase-ankle-
flexibility-for-squats-and-deadli s/)
How to Increase Mass on The Triceps (h p://www.strengthsensei.com/how-to-increase-mass-on-the-triceps/)
How to Isolate the Short Head of the Biceps (h p://www.strengthsensei.com/video-how-to-isolate-the-short-head-of-
the-biceps/)
How To Keep Your Chin Up… And Be An Ape!(h p://www.strengthsensei.com/how-to-keep-your-chin-up-and-be-
an-ape/)
How to maximize triceps recruitment in pressing exercises (h p://www.strengthsensei.com/how-to-maximize-triceps-
recruitment-in-pressing-exercises/ )
How to Strength Train for Jiu-jitsu [2015] (h p://www.strengthsensei.com/strength-conditioning-preparation-for-ju-jitsu/)
How to Target Your Results From Upright Rows(h p://www.strengthsensei.com/how-to-target-your-results-from-upright-
rows/)
–I
Increase Your Bench Press Performance TODAY! [2014] (h p://www.strengthsensei.com/increase-your-bench-press-

performance-today/)
Improving Curling Strength (h p://www.strengthsensei.com/improving-curling-strength/)
Improving Overhead Pressing and Chin-Up Strength: A Twelve Week Cycle (h p://www.strengthsensei.com/improving-
overhead-pressing-and-chin-up-strength-a-twelve-week-cycle/)
Increasing Chin-Up Performance with Post-tetanic Facilitation [2015] (h p://www.strengthsensei.com/increasing-chin-up-
performance-with-post-tetanic-facilitation/)
Introduction to the German Volume Training [2014] (h p://www.strengthsensei.com/introduction-to-the-german-volume-
training/)
Is Neck Training Important? (h p://www.strengthsensei.com/is-neck-training-important/)
–J
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Jachère » Arm Training (h p://www.strengthsensei.com/jachere-arm-training/)

John Meadows: Two Things I Learned About Training for Hypertrophy [2015](h p://www.strengthsensei.com/john-
meadows-two-things-i-learned-about-training-for-hypertrophy/)
–K
–L
Lactic Acid Training for Fat Loss [08.15.2005] (h p://www.t-nation.com/free_online_article

/sports_body_training_performance/lactic_acid_training_for_fat_loss&cr=)
Lean Away Pull-Ups (h p://www.strengthsensei.com/video-lean-away-pull-ups/)
Leg Press Vs. Squat [02.17.2006] (h p://www.t-nation.com/free_online_article/tips/leg_press_vs_squat_021706&cr=)
Longer range movements to derive maximal benefits in the training room (h p://www.strengthsensei.com/longer-range-
movements-to-derive-maximal-benefits-in-the-training-room/)
Loss of Libido in Female Physique Competitors and How to Counter It (h p://www.strengthsensei.com/loss-of-libido-
in-female-physique-competitors-and-how-to-counter-it/)
Low Tech, High Results Biceps Training (h p://www.strengthsensei.com/low-tech-high-results-biceps-training/)
–M
Manipulating Reps for Gains in Size and Strength [05.02.2005] (h p://www.t-nation.com/free_online_article

/sports_body_training_performance/manipulating_reps_for_gains_in_size_and_strength&cr= )
The myth of discipline (h p://www.strengthsensei.com/the-myth-of-discipline/)
More on the myth of discipline – Five Frequently Asked Questions Answered (h p://www.strengthsensei.com/more-
on-the-myth-of-discipline-five-frequently-asked-questions-answered-3/)
Moronic Stuff I See Every Day (h p://www.strengthsensei.com/moronic-stuff-i-see-every-day/)
Most Bang For Your Bucks 2015 Resolutions [2015] (h p://www.strengthsensei.com/most-bang-for-your-bucks-
2015-resolutions/)
Muscle-Gaining Classics: The Breathing Squat Method (h p://www.strengthsensei.com/muscle-gaining-classics-
the-breathing-squat-method-2/)
My Best Hypertrophy Protocol (h p://www.strengthsensei.com/my-best-hypertrophy-protocol/)
My Best Secrets to Train the Hamstrings Muscles – Part 1 [2014] (h p://www.strengthsensei.com/my-best-secrets-to-train-
the-hamstring-muscles-part-i/ )
My Best Secrets to Train the Hamstrings Muscles – Part 2 [2014] (h p://www.strengthsensei.com/my-best-secrets-to-train-
the-hamstring-muscles-part-2/ )
My Favorite Blogger: James Altucher [2014] (h p://www.strengthsensei.com/my-favorite-blogger-james-altucher/)
My Favorite Website for Strength Training (h p://www.strengthsensei.com/my-favorite-website-for-strength-training/)
My Take on Medicine Balls [2015] (h p://www.strengthsensei.com/my-take-on-medicine-balls/)
My Thoughts on Squat vs. Leg Press (h p://www.strengthsensei.com/my-thoughts-on-squat-vs-leg-press/)
My Top 3 Tips For Earning An IFBB Men’s Physique Pro Card [2014](h p://www.strengthsensei.com/my-top-3-tips-
for-earning-an-i b-mens-physique-pro-card/)
My Top Three Bodybuilding Books (h p://www.strengthsensei.com/my-top-three-bodybuilding-books/)
–N
New Arm Size, Right Now: Bust through your size plateau with this shocking arm workout! [05.18.2006] (h p://www.t-
nation.com/free_online_article/sports_body_training_performance/new_arm_size_right_now&cr=)
–O
6 από 25 23/3/2018 4:16 μμ

Observations on the Meadows Program (h p://www.strengthsensei.com/observations-on-the-meadows-program/)

Of Aerobics and Rabbits [01.23.2007] (h p://www.t-nation.com/free_online_article
/tips/of_aerobics_and_rabbits_012307&cr=)
On the Spot Erector Spinae Training (h p://www.strengthsensei.com/on-the-spot-erector-spinae-training/)
On the Spot Erector Spinae Training – Updated! [2014] (h p://www.strengthsensei.com/on-the-spot-erector-spinae-
training-updated/)
One and a Quarter Triceps Extensions (h p://www.strengthsensei.com/video-one-and-a-quarter-triceps-extensions/)
Optimal Leverage Extended Sets: A Great Method to Boost Hypertrophy(h p://www.strengthsensei.com/optimal-
leverage-extended-sets-a-great-method-to-boost-hypertrophy/)
Overhead Presses: Seated or Standing? (h p://www.strengthsensei.com/overhead-presses-seated-or-standing/)
Overtrain, Rest, Grow! [07.02.2007] (h p://www.t-nation.com/free_online_article/tips/overtrain_rest_grow_070207&cr=)
Over Warm-Up for Maximum Strength Gains (h p://www.strengthsensei.com/over-warm-up-for-maximum-strength-
gains/)
–P
Pearls from Dmitry Klokov’s Teachings Part 1 (h p://www.strengthsensei.com/pearls-from-dmitry-klokovs-teachings-

part-1/)
Pearls of Wisdom for Deadli and Squat (h p://www.strengthsensei.com/pearls-of-wisdom-for-deadli -and-squat/)
Pearls of Wisdom for Deadli and Squat – Updated! [2014] (h p://www.strengthsensei.com/pearls-of-wisdom-
for-deadli -and-squat-updated/)
Plateau Busting Through High Reps (h p://www.strengthsensei.com/plateau-busting-through-high-reps/)
Poetry in Motion: The Testosterone exercise of the month [05.18.2000] (h p://www.t-nation.com/free_online_article
/exercises/poetry_in_motion_the_testosterone_exercise_of_the_month_2&cr=)
Portable Fa y Acids [04.26.2007] (h p://www.t-nation.com/free_online_article/tips/portable_fa y_acids_042607&cr=)
Preparing for the Ultimate Workout [12.02.1999] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/preparing_for_the_ultimate_workout&cr=)
Prevention of Overuse Injuries in Strength Training – UPDATED (h p://www.strengthsensei.com/prevention-of-overuse-
injuries-in-strength-training-updated/ )
–Q
Q&A : how o en should I change a weight training program to gain size (h p://www.strengthsensei.com/strength-
senseis-answer-of-the-week/)
Quads and Hams [10.17.2005] (h p://www.t-nation.com/free_online_article/tips/quads_and_hams_101705&cr=)
QUESTION OF STRENGTH [T-NATION]
Vol.01 [01.21.1999] (h p://www.t-nation.com/free_online_article/sports_body_training_performance

/question_of_strength&cr=)
/question_of_strength_1&cr=)
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/question_of_strength_december_06&cr=)
/question_of_strength_january&cr=)
/question_of_strength_february&cr=)
/question_of_strength_april_2007&cr=)
/question_of_strength_october&cr=)
/question_of_strength_september&cr=)
/questions_of_strength_december&cr=)
/question_of_strength_january_1&cr=)
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/question_of_strength_april&cr=)
/question_of_strength_june&cr=)
/question_of_strength_august&cr=)
/question_of_strength_october_1&cr=)
/question_of_strength_vol_47&cr=)
Question of the Week: Does Aerobic Work Impedes Muscle Gains? (h p://www.strengthsensei.com/question-of-the-
week-does-aerobic-work-impedes-muscle-gains/)
–R
Real Core Training [02.02.2007] (h p://www.t-nation.com/free_online_article/tips/real_core_training_020207&cr=)

Realistic Expectations in Strength Training (h p://www.strengthsensei.com/realistic-expectations-in-strength-training/ )
Reduce Carbs, Go Green [10.11.2005] (h p://www.t-nation.com/free_online_article
/tips/reduce_carbs_go_green_101105&cr=)
Reduce Stress, Increase Gains (h p://www.strengthsensei.com/reduce-stress-increase-gains/ )
Resource: Strength Sensei’s Compilation of Chin-Up Tips (h p://www.strengthsensei.com/resource-strength-senseis-
compilation-of-chin-up-tips/)
Respect the Rep! [04.23.2007] (h p://www.t-nation.com/free_online_article/tips/respect_the_rep_042307&cr=)
Rest–Pause [02.14.2006] (h p://www.t-nation.com/free_online_article/tips/restpause_021406&cr=)
Results Producing Biceps Trashing Workout (h p://www.strengthsensei.com/result-producing-biceps-trashing-workout/)
Reverse to Move Forward [02.27.2006] (h p://www.t-nation.com/free_online_article
/tips/reverse_to_move_forward_022706&cr=)
–S
Scapular Rotations for Lat Isolation (h p://www.strengthsensei.com/scapular-rotations-for-lat-isolation/)

Science and Practice: In the Trenches [2015] (h p://www.strengthsensei.com/science-and-practice-in-the-trenches/ )
Seated Good Mornings in General Preparatory Work (h p://www.strengthsensei.com/seated-good-mornings-in-general-
preparatory-work/)
Selecting a be er CrossFit box (h p://www.strengthsensei.com/selecting-a-be er-crossfit-box/)
Seven Great Bodybuilding Books to Give for Christmas [2014] (h p://www.strengthsensei.com/seven-great-bodybuilding-
books-to-give-for-christmas/)
Seven Reasons Why You Need to Front Squat [2015] (h p://www.strengthsensei.com/seven-reasons-why-you-need-to-
front-squat/)
Six Things I Learned as a Strength Coach [2014] (h p://www.strengthsensei.com/six-things-i-learned-as-a-strength-coach/)
Sleeve Busting Omni Arm Workout [2015] (h p://www.strengthsensei.com/sleeve-busting-omni-arm-workout/)
Sleep Your Way Thin (h p://www.strengthsensei.com/sleep-your-way-thin/)
Solving Lock-out Problems in the Bench Press (h p://www.strengthsensei.com/solving-lock-out-problems-in-the-bench-
press/)
Some Thoughts on Increasing Punching Power [2015] (h p://www.strengthsensei.com/some-thoughts-on-increasing-
punching-power/)
Something I Regret I Did Not Learn Earlier… (h p://www.strengthsensei.com/something-i-regret-i-did-not-learn-earlier/)
Spread It Out [04.05.2007] (h p://www.t-nation.com/free_online_article/tips/spread_it_out_040507&cr=)
Staying Motivated at 53 (h p://www.strengthsensei.com/staying-motivated-at-53/)
Step-Up, Toes Up [04.16.2007] (h p://www.t-nation.com/free_online_article/tips/stepup_toes_up_041607&cr=)
Straight Arm Pulldowns for Lats Isolation (h p://www.strengthsensei.com/straight-arm-pulldowns-for-lats-isolation/)
Strength & Conditioning Preparation for Ju Jitsu [2015] (h p://www.strengthsensei.com/strength-conditioning-
preparation-for-ju-jitsu/)
9 από 25 23/3/2018 4:16 μμ

Strength Sensei’s Arm Routine 1 (h p://www.strengthsensei.com/strength-senseis-arm-routine-1/)

Strength Sensei’s Blog: Balance Training – Yes or No?(h p://www.strengthsensei.com/strength-senseis-blog-balance-
training-yes-or-no/)
Strength Sensei’s Blog – Happiness (h p://www.strengthsensei.com/strength-senseis-blog-happiness/ )
Strength Sensei’s Chin-Ups Basics and Progression (h p://www.strengthsensei.com/video-strength-senseis-chin-ups-
basics-and-progression/)
Strength Sensei Demonstrates How to Workout With a Tsunami Bar (h p://www.strengthsensei.com/video-strength-
sensei-demonstrates-how-to-workout-with-a-tsunami-bar/)
Strength Sensei’s Favorite Weight Training Book(h p://www.strengthsensei.com/strength-senseis-favorite-weight-
training-book/)
Strength Sensei’s Improving Body Composition Tip (h p://www.strengthsensei.com/strength-senseis-improving-
body-composition-tip/)
Strength Sensei on Front Foot Elevated Split Squats (h p://www.strengthsensei.com/video-strength-sensei-on-front-
foot-elevated-split-squats/)
Strength Sensei on the Proper Way of Doing a Petersen Step-Up (h p://www.strengthsensei.com/strength-sensei-on-the-
proper-way-of-doing-a-petersen-step-up/)
STRENGTH SENSEI’S QUESTION OF THE WEEK
In-Season Football Training (h p://www.strengthsensei.com/strength-senseis-qa-in-season-football-training/)

Knee and Elbow Sleeves (h p://www.strengthsensei.com/strength-sensei-q-a-of-the-week-knee-and-elbow-sleeves/)
Sets & Reps (h p://www.strengthsensei.com/strength-senseis-q-a-of-the-week-sets-reps/)
Traps (h p://www.strengthsensei.com/strength-senseis-q-a-of-the-week-traps/)
Front Squat Grip (h p://www.strengthsensei.com/strength-sensei-question-of-the-week-front-squat/)
Integrating Rotator Cuff Training in a 5 Day Split (h p://www.strengthsensei.com/strength-senseis-question-of-the-
week-integrating-rotator-cuff-training-in-a-5-day-split/)
“Intensity” Methods for the Natural Li er? (h p://www.strengthsensei.com/strength-senseis-question-of-the-
week-intensity-methods-for-the-natural-li er/)
Is There an Alternative to the Squat? (h p://www.strengthsensei.com/strength-sensei-question-of-the-week-is-there-
an-alternative-to-the-squat/)
Overhead Pressing – Seated or Standing? (h p://www.strengthsensei.com/strength-senseis-question-of-the-
week-overhead-pressing-seated-or-standing/)
Training on a Schedule (h p://www.strengthsensei.com/strength-sensei-question-of-the-week-training-on-a-schedule/)
Training Volume for Calf Growth (h p://www.strengthsensei.com/strength/)
Ultra-Slow Tempo on Chin-Ups (h p://www.strengthsensei.com/strength-senseis-question-of-the-week-ultra-slow-tempo-
on-chin-ups/)
What Is The Most Neglected Li By Bodybuilders? (h p://www.strengthsensei.com/strength-senseis-question-of-the-
week-what-is-the-most-neglected-li -by-bodybuilders/)
Strength Sensei’s Quick TipHow To Judge If An Hypertrophy Workout Was Productive(h p://www.strengthsensei.com
/strength-senseis-quick-tip-how-to-judge-if-an-hypertrophy-workout-was-productive/)
Strength Sensei Training Pearl # 2 – The Parakeet Calf Syndrome (h p://www.strengthsensei.com/strength-sensei-training-
pearl-2-updated/)
–T
Ten Things I Was Grateful for in 2014 [2015] (h p://www.strengthsensei.com/ten-things-i-was-grateful-for-in-2014/)

The 1–6 Principle [06.24.1999] (h p://www.t-nation.com/free_online_article/sports_body_training_performance
/the_16_principle&cr=)
The Art and Science of How to Deadli – Part 1 [2014] (h p://www.strengthsensei.com/how-to-deadli /)
The Art and Science of How to Deadli – Part 2 [2014] (h p://www.strengthsensei.com/the-art-and-science-of-how-
to-deadli -part-2/)
The Average [03.14.2006] (h p://www.t-nation.com/free_online_article/tips/the_average_031406&cr=)
The Before’n’A er Files – Fredrick Lüthcke [2014] (h p://www.strengthsensei.com/the-beforena er-files-fredrick-luthcke/)
The Best Move for Muscle Mass (h p://www.strengthsensei.com/the-best-move-for-muscle-mass/)
The Best Row [11.17.2006] (h p://www.t-nation.com/free_online_article/tips/the_best_row_111706&cr=)
The Best Shrug [03.05.2007] (h p://www.t-nation.com/free_online_article/tips/the_best_shrug_030507&cr=)
The Best Training Methods for Big, Strong Arms [2015] (h p://www.strengthsensei.com/the-best-training-methods-for-big-
strong-arms/)
The Best Way To Add Weight To Your Body When Doing Weighted Dips Or Chin-ups(h p://www.strengthsensei.com
/the-best-way-to-add-weight-to-your-body-when-doing-weighted-dips-or-chin-ups/)
10 από 25 23/3/2018 4:16 μμ

The Biggest Mistake I Ever Made – UPDATED (h p://www.strengthsensei.com/the-biggest-mistake-i-ever-made-updated/)

The Concept of Unloading in Strength Training (h p://www.strengthsensei.com/the-concept-of-unloading-in-strength-
training/)
The Cube Method (h p://www.strengthsensei.com/the-cube-method/)
The Fastest Way to Improve the Quality of Play in Football. (h p://www.strengthsensei.com/the-fastest-way-to-improve-
the-quality-of-play-in-football/)
The Five Percent Solution [07.30.1998] (h p://www.t-nation.com/free_online_article/sports_body_training_performance
/the_five_percent_solution&cr=)
The Five Elements: A New Training Paradigm [03.14.2005] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_five_elements&cr=)
The Five Habits of Successful Li ers (h p://www.strengthsensei.com/the-five-habits-of-successful-li ers/)
The Four Percent Solution for Fast Strength Gains (h p://www.strengthsensei.com/the-four-percent-solution-for-fast-
strength-gains/)
The Hour Calf Routine à la Paul Carter (h p://www.strengthsensei.com/the-hour-calf-routine-a-la-paul-carter/)
The Importance of Proper Form (h p://www.strengthsensei.com/the-importance-of-proper-form/)
The Ke lebell and Barbell Solution For SIze And Strength Part 1 (h p://www.strengthsensei.com/the-ke lebell-
and-barbell-solution-for-size-and-strength-part-1/)
The Lost Art of Overhead Pressing [02.09.2006] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_lost_art_of_overhead_pressing&cr=)
The Luke Sauder Calf Routine [05.15.1998] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/question_of_strength_2&cr=)
The Luke Sauder Calf Routine (h p://www.strengthsensei.com/the-luke-sauder-calf-routine/)
The Most Bang for Your Buck Exercise for Big Pecs [2015] (h p://www.strengthsensei.com/the-most-bang-for-your-buck-
exercise-for-big-pecs/)
The Most Simple Way to Learn Strength Training Fast without Spending a Fortune (h p://www.strengthsensei.com
/the-most-simple-way-to-learn-strength-training-fast-without-spending-a-fortune/ )
The Multi-Angle Giant Set for a Big Back [2015] (h p://www.strengthsensei.com/the-multi-angle-giant-set-for-a-big-back/)
The Nausea Leg Routine 2014 (h p://www.strengthsensei.com/the-nausea-leg-routine-2014/)
The Nausea Workout: A Quad–Building Routine [09.24.1998] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_nausea_workout&cr=)
The One–Day Arm Cure [12.10.1998] (h p://www.t-nation.com/free_online_article/sports_body_training_performance
/the_oneday_arm_cure&cr=)
The Pencil-Neck Cure (h p://www.strengthsensei.com/the-pencil-neck-cure/)
The Right Reps [04.20.2007] (h p://www.t-nation.com/free_online_article/tips/the_right_reps_042007&cr=)
The Role of Eccentric Training in Buildingg Maximal Strength (h p://www.strengthsensei.com/the-role-of-eccentric-
training-in-buildingg-maximal-strength/ )
The Six Most Common Mistakes Advanced Strength Athletes Make (h p://www.strengthsensei.com/the-six-
most-common-mistakes-advanced-strength-athletes-make/ )
The Super-Accumulation Program: Overtrain, Rest, and Grow! [06.11.2007] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_superaccumulation_program&cr=)
The Swiss Ball Arm Workout: Winning the Arms Race [08.27.1998] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_swiss_ball_arm_workout&cr=)
The value of disconnecting (h p://www.strengthsensei.com/the-value-of-disconnecting/)
Time Today to Declu er (h p://www.strengthsensei.com/time-today-to-declu er/)
The Top Seven Upper Back Exercises [12.30.1999] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_top_seven_upper_back_exercises&cr=)
The Top Ten Triceps Exercises [07.15.1999] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_top_ten_triceps_exercises&cr= )
The Truth About Arm Bodybuilding Arm Measurements [02.03.2000] (h p://www.t-nation.com/free_online_article
/sports_body_training_performance/the_truth_about_bodybuilding_arm_measurements&cr= )
The Two Keys Li s to Bigger Stronger Triceps [2015] (h p://www.strengthsensei.com/the-two-keys-li s-to-bigger-
stronger-triceps/)
To Press on a Bench [2014] (h p://www.strengthsensei.com/to-press-on-a-bench/)
Top 5 Mistakes When Training Biceps [2014] (h p://www.strengthsensei.com/top-5-mistakes-when-training-biceps/)
Top 5 Success Tips for Se ing Up the Day (h p://www.strengthsensei.com/top-5-success-tips-for-se ing-up-the-day/)
Top 10 signs you are a twirp that gives weight training a bad name (h p://www.strengthsensei.com/top-10-signs-you-are-
a-twirp-that-gives-weight-training-a-bad-name/)
Top Eight Ways To Spot A Useless Personal Trainer(h p://www.strengthsensei.com/eight-ways-ro-spot-a-useless-
personal-trainer/)
Titanic Traps [06.29.2006] (h p://www.t-nation.com/free_online_article/tips/titanic_traps_062906&cr=)
Top Eight Ways To Spot A Useless Personal Trainer(h p://www.strengthsensei.com/eight-ways-ro-spot-a-useless-
personal-trainer/)
Train More Efficiently With a Physiological Assessment- UPDATED (h p://www.strengthsensei.com/train-
more-efficiently-with-a-physiological-assessment-updated/ )
11 από 25 23/3/2018 4:16 μμ

Training Around Pain (h p://www.strengthsensei.com/training-around-pain/)

Training for Improving Your Pull-ups (h p://www.strengthsensei.com/training-for-improving-your-pull-ups/)
Training for Strength Sports – Bonus Learning # 1 (h p://www.strengthsensei.com/video-training-for-strength-sports-
bonus-learning-1/)
Strength on Training for Strength Sports – Part 2 (h p://www.strengthsensei.com/video-strength-on-training-for-strength-
sports-part-2/)
Training for Strength Sports – Part 3 (h p://www.strengthsensei.com/video-training-for-strength-sports-part-3/)
Training Gains That Keep Coming: A Primer on Periodization That Works(h p://www.strengthsensei.com
/individualizing-variety-for-each-trainee/)
Training the Lats Right (h p://www.strengthsensei.com/training-the-lats-right/)
Training With Maximal Weights: The Science Behind a Very Heavy Subject [05.14.1998] (h p://www.t-nation.com
/free_online_article/sports_body_training_performance/training_with_maximal_weights&cr=)
Two Things I Know for Sure About Training – Paul Carter [2014](h p://www.strengthsensei.com/two-things-i-know-
for-sure-about-training-paul-carter/)
Two Things I Know For Sure About Training – Wolfgang Unsöld [2014] (h p://www.strengthsensei.com/two-things-
i-know-for-sure-about-training-wolfgang-unsold/)
–U
Upper Back Specialization Program (h p://www.strengthsensei.com/upper-back-specialization-program/)

Unstable Training: a Waste of Time? (h p://www.strengthsensei.com/unstable-training-a-waste-of-time/)
Using High Reps for Hypertrophy (h p://www.strengthsensei.com/using-high-reps-for-hypertrophy/)
–V
Variations on a Theme: The Top Seven Biceps Movements [10.15.1998] (h p://www.t-nation.com/free_online_article

/sports_body_training_performance/variations_on_a_theme&cr=)
Variety for Strength Gains and Injury-Free Li s (h p://www.strengthsensei.com/variety-for-strength-gains-and-injury-
free-li s/)
–W
W-Presses and Sco Presses for Middle Deltoids (h p://www.strengthsensei.com/w-presses-and-sco -presses-for-medial-

deltoids/)
Wave-like Loading: A Great Method to Achieve Maximal Strength [2015] (h p://www.strengthsensei.com/wave-
like-loading-a-great-method-to-achieve-maximal-strength/)
Weak Pa erns Will Be Strong Pa erns – To Squat Big (h p://www.strengthsensei.com/weak-pa erns-will-be-strong-
pa erns-to-squat-big/)
Weak Pa erns Will Be Strong Pa erns – Part 2 (h p://www.strengthsensei.com/weak-pa erns-will-be-strong-pa erns-
part-2/)
What is a strong chest? (h p://www.strengthsensei.com/what-is-a-strong-chest/)
What is a strong upper back? (h p://www.strengthsensei.com/what-is-a-strong-upper-back/)
What Is The Best Way To Do a Drop Set? (h p://www.strengthsensei.com/what-is-the-best-way-to-do-a-drop-set/)
What is the Most Anabolic Environment? (h p://www.strengthsensei.com/what-is-the-most-anabolic-environment/)
What Is Your Best Advice In Training Women For Strength [2014] (h p://www.strengthsensei.com/what-is-your-
best-advice-in-training-women-for-strength-gains/)
When Should You Start Weight Training? [2014](h p://www.strengthsensei.com/when-should-you-start-weight-training/)
Who Are The Highest Paid Personal Trainers in The World?(h p://www.strengthsensei.com/who-are-the-highest-
paid-personal-trainers-in-the-world/)
Why Antagonist Double Stations Work Be er than Single Sets? [2015] (h p://www.strengthsensei.com/why-antagonist-
double-stations-work-be er-than-single-sets/)
Why I Don’t Use Percentages To Determine Training Loads(h p://www.strengthsensei.com/why-i-dont-use-percentages-
to-determine-training-loads/)
Why I Prefer Dumbbell Rows Over Barbell Rows (h p://www.strengthsensei.com/why-i-prefer-dumbbell-rows-over-
12 από 25 23/3/2018 4:16 μμ

barbell-rows/)
Why Specializing On Overhead Pressing is Beneficial [2014] (h p://www.strengthsensei.com/why-specializing-
on-overhead-pressing-is-beneficial/)
Work the Deltoids Hard Using the 1 ½ Principle (h p://www.strengthsensei.com/work-the-deltoids-hard-using-the-1-
%C2%BD-principle/)
–X
–Y
Yoga for Menopausal Women’s Symptoms(h p://www.strengthsensei.com/yoga-for-menopausal-womens-symptoms/)

You Are Your Routine (h p://www.strengthsensei.com/you-are-your-routine/)
–Z
IV. ARTICLES: NUTRITION
–#
2 Things I Know For Sure About Nutrition – Wolfgang Unsöld [2014] (h p://www.strengthsensei.com/2-things-i-know-
for-sure-about-nutrition-wolfgang-unsold/)
–A
A Few More Reasons to Adopt the Meat and Nuts Breakfast (h p://www.strengthsensei.com/a-few-more-reasons-
to-adopt-the-meat-and-nuts-breakfast/)
A Great Resource to Customize YOUR Diet [2015] (h p://www.strengthsensei.com/a-great-resource-to-customize-
your-diet/)
A Very Toxic Food Additive Found In Many “Health Foods”(h p://www.strengthsensei.com/a-very-toxic-food-additive-
found-in-many-health-foods/)
Abdominal Fat and Disease Risk (h p://www.strengthsensei.com/abdominal-fat-and-disease-risk/)
Animal Protein, Cigare es and More Nutrition Confusion (h p://www.strengthsensei.com/animal-protein-cigare es-
and-more-nutrition-confusion/)
Antibiotics and Tendon Rupture (h p://www.strengthsensei.com/antibiotics-and-tendon-rupture/)
Autoimmune Disease – What Lies Beneath (h p://www.strengthsensei.com/autoimmune-disease-what-lies-beneath/)
–B
Beef is Back! (h p://www.strengthsensei.com/beef-is-back/)

Best Foods to Gain Mass (h p://www.strengthsensei.com/best-foods-to-gain-mass/)
Beware of Supplements With Proprietary Blends! (h p://www.strengthsensei.com/beware-of-supplements-
with-proprietary-blends/)
Breakfast of The Twirps: “The Egg Whites, Banana And Oatmeal With Raisins Breakfast” (h p://www.strengthsensei.com
/breakfast-of-the-twirps-the-egg-whites-banana-and-oatmeal-with-raisins-breakfast/ )
Burn Calories and Get an Energy Edge with EGCG (h p://www.strengthsensei.com/burn-calories-and-get-an-energy-
13 από 25 23/3/2018 4:16 μμ

edge-with-egcg/)
Bu er Up for Health! (h p://www.strengthsensei.com/bu er-up-for-health/)
–C
Can Sugar Rot Your Brain? (h p://www.strengthsensei.com/can-sugar-rot-your-brain/)

Can Your Sports Drink Make You Fat? (h p://www.strengthsensei.com/can-your-sports-drink-make-you-fat/)
Cancer Causing Cosmetics: Poisons In Your Bathroom (h p://www.strengthsensei.com/cancer-causing-cosmetics-poisons-
in-your-bathroom/)
Chef Siska’s Delicious Gluten-Free Nut Cookies [2015] (h p://www.strengthsensei.com/chef-siskas-delicious-gluten-
free-nut-cookies/)
Chef Siska’s Healthy Crackers [2015] (h p://www.strengthsensei.com/chef-siskas-healthy-crackers/ )
Chef Siska’s Mango and Sticky Rice [2015] (h p://www.strengthsensei.com/chef-siskas-mango-and-sticky-rice/)
–D
Dealing with Holiday Food Temptation and Guilt [2014] (h p://www.strengthsensei.com/dealing-with-holiday-food-treats-

and-guilt/)
Dealing With Low Appetite (h p://www.strengthsensei.com/dealing-with-low-appetite/)
Dental Hygiene and Heart Health (h p://www.strengthsensei.com/dental-hygiene-and-heart-health/)
Diagnoses and Solutions for the Special Digestive Concerns of Strength Trainers and other Athletes(h p://www.strengthsensei.com
/review-diagnoses-and-solutions-for-the-special-digestive-concerns-of-strength-trainers-and-other-athletes/)
Do You Need to Replenish Glycogen Stores A er Strength Training? (h p://www.strengthsensei.com/do-you-need-to-
replenish-glycogen-stores-a er-strength-training/)
Does Cell Phone Use Induce Brain Cancer? (h p://www.strengthsensei.com/does-cell-phone-use-induce-brain-cancer/)
–E
Eating on the Go: Solving the food convenience problem (h p://www.strengthsensei.com/eating-on-the-go-solving-

the-food-convenience-problem/)
Eliminate These Two Toxic Compounds for Be er Thyroid Health (h p://www.strengthsensei.com/eliminate-this-toxic-
substance-for-be er-thyroid-health/)
–F
Fat Facts 101 (h p://www.strengthsensei.com/fat-facts-101/)

Fish Oils, Children & A ention Deficit Disorder [2015] (h p://www.strengthsensei.com/fish-oils-children-a ention-
deficit-disorder/)
Food Selection Ma ers (h p://www.strengthsensei.com/food-selection-ma ers/)
Fish Toxin Fear Put in Perspective (h p://www.strengthsensei.com/fish-toxin-fear-put-in-perspective/)
Five Things You Should Know About Sugar Consumption(h p://www.strengthsensei.com/five-things-you-should-
know-about-sugar-consumption/)
–G
Get Lean, Then Eat Carbs [07.10.2006] (h p://www.t-nation.com/free_online_article

/tips/get_lean_then_eat_carbs_071006&cr=)
Glycation, Hyperglycemia and HbA1c (h p://www.strengthsensei.com/glycation-hyperglycemia-and-hba1c/)
Go Organic [04.03.2007] (h p://www.t-nation.com/free_online_article/tips/go_organic_040307&cr=)
14 από 25 23/3/2018 4:16 μμ

Green Tea – Praise for its Polyphenols [2014] (h p://www.strengthsensei.com/green-tea-praise-for-its-polyphenols/)
–H
Healthy and Tasty Chocolate Spread [2015] (h p://www.strengthsensei.com/healthy-and-tasty-chocolate-spread/)

Healthy Fats for Be er Antioxidants Absorption (h p://www.strengthsensei.com/healthy-fats-for-be er-anti-oxidant-
absoprtion/)
Healthy Pumpkin, Ginger, Coconut Soup [2014] (h p://www.strengthsensei.com/healthy-pumpkin-ginger-coconut-soup/)
Heart Disease: Get The Fats Straight (h p://www.strengthsensei.com/heart-disease-get-the-fats-straight/ )
High Protein Diets And Supposed “Health Hazards” (h p://www.strengthsensei.com/high-protein-diets-and-health-
hazards/)
Holidays Healthiest Treat: Chocolate Dream Cake [2014] (h p://www.strengthsensei.com/holidays-healthiest-treat-
chocolate-dream-cake/)
How Diet Sodas Fool Your Brain into Ge ing Fa er (h p://www.strengthsensei.com/how-diet-sodas-fool-your-brain-
into-ge ing-fa er/)
How Does Too Much Insulin Affect Your Brain? (h p://www.strengthsensei.com/how-does-too-much-insulin-affect-
your-brain/)
How Many Meals Per Day – UPDATED (h p://www.strengthsensei.com/how-many-meals-per-day-updated/)
How Much Protein for Strength and Mass Gains? (h p://www.strengthsensei.com/how-much-protein-for-strength-
and-mass-gains/)
How To Dose Adrenal Support Supplements Properly [2015] (h p://www.strengthsensei.com/how-to-dose-adrenal-
support-supplements-properly/)
How Timing Of Caloric Intake Influences Fat Loss (h p://www.strengthsensei.com/how-timing-of-caloric-intake-
influences-fat-loss/)
How to Get the Most Estrogen Protection From Broccoli (h p://www.strengthsensei.com/how-to-get-the-most-estrogen-
protection-from-broccoli/)
How to Help as Much as You Can Your Vegan Clients(h p://www.strengthsensei.com/how-to-help-as-much-as-you-can-
your-vegan-clients/)
–I
Inflammation, Free Radicals and Neurodegenerative Disorders (h p://www.strengthsensei.com/inflammation-

free-radicals-and-neurodegenerative-disorders/)
Inflammation, the Gut and Mood Disorders (h p://www.strengthsensei.com/inflammation-the-gut-and-mood-disorders/)
Inhale BCAAs [05.18.2007] (h p://www.t-nation.com/free_online_article/tips/inhale_bcaas_051807&cr=)
Insulin Sensitivity and Sleep, or Lack Thereof (h p://www.strengthsensei.com/insulin-sensitivity-and-sleep-or-lack-
thereof/)
Iron Power: Calf’s Liver and Green Onions (h p://www.strengthsensei.com/iron-power-calfs-liver-and-green-onions/)
Is Rice Milk a Valuable Alternative? (h p://www.strengthsensei.com/is-rice-milk-a-valuable-alternative/)
Is Stress Making You Fat? Follow this Action Plan (h p://www.strengthsensei.com/is-stress-making-you-fat-follow-
this-action-plan/)
Is Sucralose Safe? (h p://www.strengthsensei.com/is-sucralose-safe/)
–J
John Meadows – Two Things I Know For Sure About Nutrition [2015](h p://www.strengthsensei.com/john-meadows-
two-things-i-know-for-sure-about-nutrition/)
–K
Key Tips for Making Speedy, Tasty Whole Foods Meals at Home (h p://www.strengthsensei.com/key-tips-for-making-
15 από 25 23/3/2018 4:16 μμ

speedy-tasty-whole-foods-meals-at-home/)
–L
–M
Magnesium Depletion and Chronic Disease (h p://www.strengthsensei.com/magnesium-depletion-and-chronic-disease/)

Make Meat Mandatory: For a Be er Body and a Longer (Stronger) Life (h p://www.strengthsensei.com/make-
meat-mandatory-for-a-be er-body-and-a-longer-stronger-life/)
Meal Frequency Tip to Help You Gain Muscle Mass (h p://www.strengthsensei.com/meal-frequency-tip-to-help-you-
gain-muscle-mass/ )
Medium-Chain Triglycerides: Offering Up Brain-Boosting Ketones (h p://www.strengthsensei.com/medium-chain-
triglycerides-offering-up-brain-boosting-ketones/)
Memory and Green Tea (h p://www.strengthsensei.com/memory-and-green-tea/)
Metabolic Damage and Weight Loss Resistance (h p://www.strengthsensei.com/metabolic-damage-and-weight-
loss-resistance/)
My Answer: What’s My Favorite Source of Dietary Fats? (h p://www.strengthsensei.com/my-answer-whats-my-favorite-
source-of-dietary-fats/)
My Answer to: What Are The Top 3 Veggies Most Contaminated With Pollutants?(h p://www.strengthsensei.com
/my-answer-to-what-are-the-top-3-veggies-most-contaminated-with-pollutants/)
My Take on Carbohydrate Intake (h p://www.strengthsensei.com/strength-sensei-blog-my-take-on-carbohydrate-intake/)
My Top Nine on The Go Snacks (h p://www.strengthsensei.com/my-top-nine-on-the-go-snacks/)
–N
New Questions About Soy Safety (h p://www.strengthsensei.com/new-questions-about-soy-safety/)

Nutrition and Body Wisdom (h p://www.strengthsensei.com/nutrition-and-body-wisdom/)
Nutrition Notes: Good, Be er, Best – What Cooking Oils Should I Use? (h p://www.strengthsensei.com/nutrition-notes-
good-be er-best-what-cooking-oils-should-i-use/)
–O
Olive Roasted Salmon [2014] (h p://www.strengthsensei.com/olive-roasted-salmon/)
–P
Proper Snacking For Muscle Mass Gains (h p://www.strengthsensei.com/proper-snacking-for-muscle-mass-gains/)

Pros and Cons of Low Carb Eating (h p://www.strengthsensei.com/pros-and-cons-of-low-carb-eating/)
–Q
–R
16 από 25 23/3/2018 4:16 μμ

Recipe – Satisfying Bacon-Stuffed Sweet Potatoes (h p://www.strengthsensei.com/recipe-satisfying-bacon-stuffed-sweet-

potatoes/)
Red Wine’s Anti-Aging Magic: Resveratrol (h p://www.strengthsensei.com/red-wines-anti-aging-magic-resveratrol/)
Rethinking The Role Of Antioxydants in Sports (h p://www.strengthsensei.com/rethinking-the-role-of-antioxydants-
in-sports/)
–S
Saturated Fat is Back! [2015] (h p://www.strengthsensei.com/saturated-fat-is-back/)

Saving your Brain with a At-home Medical Test (h p://www.strengthsensei.com/saving-your-brain-with-a-at-home-
medical-test/)
Should you soak your nuts? (h p://www.strengthsensei.com/should-you-soak-your-nuts/)
SISKA’S KITCHEN
Bow Wow Protein Shake (h p://www.strengthsensei.com/siskas-kitchen-bow-wow-protein-shake/)

Chia Shake – The Healthy Fat Bomb [2015] (h p://www.strengthsensei.com/siskas-kitchen-chia-shake-the-healthy-
fat-bomb/)
Gluten Free Chocolate Cake With Espresso Frosting [2015] (h p://www.strengthsensei.com/gluten-free-chocolate-
cake-with-espresso-frosting/)
Lemon Chicken (h p://www.strengthsensei.com/siskas-kitchen-lemon-chicken/)
Pesto Meatballs (h p://www.strengthsensei.com/siskas-kitchen-pesto-meatballs/ )
Protein Pancakes (h p://www.strengthsensei.com/siskas-kitchen-protein-pancakes/)
– S CONTINUED
Skinny Fat Explained (h p://www.strengthsensei.com/skinny-fat-explained/)

So What Is Science? [2015] (h p://www.strengthsensei.com/so-what-is-science/)
Soy Still Is For Dorks (h p://www.strengthsensei.com/soy-still-is-for-dorks/)
Start the Day Right: Lime & Salt Water [2015] (h p://www.strengthsensei.com/start-the-day-right-lime-salt-water/)
Strength Sensei’s Blog: Is Milk That Great for Your Bones? (h p://www.strengthsensei.com/strength-senseis-blog-is-
milk-that-great-for-your-bones/)
Strength Sensei’s High Protein Pancakes (h p://www.strengthsensei.com/strength-senseis-high-protein-pancakes/ )
Strength Sensei Question of the Week – Paleo Bread (h p://www.strengthsensei.com/strength-sensei-question-of-the-
week-paleo-bread/)
–T
The Best Timing for Taking Creatine (h p://www.strengthsensei.com/the-best-timing-for-taking-creatine/)

The Breakfast Test for Carb Tolerance (h p://www.strengthsensei.com/the-breakfast-test-for-carb-tolerance/)
The Case For Eating Your Carbohydrates At Night [2015] (h p://www.strengthsensei.com/the-case-for-eating-
your-carbohydrates-at-night/)
The Correlation Between Food and Joint Pain (h p://www.strengthsensei.com/the-correlation-between-food-and-joint-
pain/)
The Endocrinology of Bones (h p://www.strengthsensei.com/585/)
The Hard Side of So Drinks (h p://www.strengthsensei.com/the-hard-side-of-so -drinks/)
The High Cost of Acid-Blocking Drugs (h p://www.strengthsensei.com/the-high-cost-of-acid-blocking-drugs/)
The Meat and Nuts Breakfast [Updated] (h p://www.strengthsensei.com/the-meat-and-nut-breakfast/)
The Problems Associated With Starting The Day With Breakfast Cereals (h p://www.strengthsensei.com/the-problems-
associated-with-starting-the-day-with-breakfast-cereals/ )
The Rainbow Diet (h p://www.strengthsensei.com/the-rainbow-diet/)
The Real Problem With Non Nutritious Sweeteners (h p://www.strengthsensei.com/the-real-problem-with-non-
nutritious-sweeteners/)
The Skinny on Fats: Benefits of Coconut Oil (h p://www.strengthsensei.com/the-skinny-on-fats-benefits-of-coconut-oil/)
The Testosterone/Estrogen Balance in Men (h p://www.strengthsensei.com/the-testosteroneestrogen-balance-in-men/)
Three Habits to Stay Lean for Life (h p://www.strengthsensei.com/three-habits-to-stay-lean-for-life/)
Three Toxic Substances Found in Everyday Foods (h p://www.strengthsensei.com/three-common-sources-of-food-
that-may-surprise-you/)
Thyroid, Toxicity and What to Do About It (h p://www.strengthsensei.com/thyroid-toxicity-and-what-to-do-about-it/)
17 από 25 23/3/2018 4:16 μμ

Top 10 Signs That If You Are Male, You Badly Need To Take Some Anti-Estrogen Formula(h p://www.strengthsensei.com
/top-10-signs-that-if-you-are-male-you-badly-need-to-take-some-anti-estrogen-formula/)
Top 10 Signs That you Badly Need To Cut Your Carbs(h p://www.strengthsensei.com/top-10-signs-that-you-badly-
need-to-cut-your-carbs/)
Top Eight Signs You Have Fallen For The Propaganda Of The Food Police(h p://www.strengthsensei.com/top-eight-signs-
you-have-fallen-for-the-propaganda-of-the-food-police/)
Top Three Things To Do In Bed To Have More Energy And Lose More Weight(h p://www.strengthsensei.com/top-three-
things-to-do-in-bed-to-have-more-energy-and-lose-more-weight/)
Toxicity Sources in Your Home (h p://www.strengthsensei.com/950/)
Two Things I Know for Sure About Nutrition – Paul Carter [2014] (h p://www.strengthsensei.com/two-things-i-know-
for-sure-about-nutrition-paul-carter/)
–U
–V
–W
What About Almond Milk? (h p://www.strengthsensei.com/what-about-almond-milk/)

What About Coconut Oil? (h p://www.strengthsensei.com/what-about-coconut-oil/)
What About Flaxseed Oil? (h p://www.strengthsensei.com/what-about-flaxseed-oil/)
What do you eat when you are naughty? (h p://www.strengthsensei.com/what-do-you-eat-when-you-are-naughty/)
Whole Eggs or Egg Whites? (h p://www.strengthsensei.com/whole-eggs-or-egg-whites/)
Why Fat is Our Friend (h p://www.strengthsensei.com/why-fat-is-our-friend/)
Why is testing your red blood cell zinc is essential? (h p://www.strengthsensei.com/why-is-testing-your-red-blood-
cell-zinc-is-essential/)
Why Soy Milk Is a Con Job (h p://www.strengthsensei.com/why-soy-milk-is-a-con-job/)
–X
–Y
–Z
ZMA: Take It [05.10.2006] (h p://www.t-nation.com/free_online_article/tips/zma_take_it_051006&cr=)
V. VIDEOS: TRAINING
–#
–A
18 από 25 23/3/2018 4:16 μμ

A Great Routine for Upper Pec Hypertrophy [2015] (h ps://www.youtube.com/watch?v=_7MN71RLSaU)

An Effective Way to Isolate Your Triceps(h p://youtu.be/_EgJ1Em6b-Y)
Achieving Proper Range of Motion: Part 1 (h p://youtu.be/PHa0K2Mcq8Q)
Achieving Proper Range of Motion: Part 2 (h p://youtu.be/MYfDnrqxs7g)
An Effective Way to Isolate Your Triceps(h ps://www.youtube.com/watch?v=_EgJ1Em6b-Y)
Arms Training With Charles Poliquin (h p://youtu.be/SLrL_UI9Eyk)
–B
Back Foot Elevated Split Squat (h p://youtu.be/e7FGB8VVagg)

Ben Pakulski Training with Charles Poliquin: Part 1 (h p://youtu.be/V4b5WC9r1XI)
Ben Pakulski Training with Charles Poliquin: Part 2 (h p://youtu.be/6-fP2cjx4wM)
Ben Pakulski Training with Charles Poliquin: Part 3 (h p://youtu.be/O0LUJkziQ_U)
Bench Press with Bands (h p://youtu.be/QNoGye1ZnhY)
Bench Press with Bands (h ps://www.youtube.com/watch?v=QNoGye1ZnhY)
Brutal Quad Overload Training (h ps://www.youtube.com/watch?v=IQT7dJ3IKZg)
–C
Charles Poliquin – 1 rep time under tension for hypertrophy development at the CHPC (h p://youtu.be/Jb8qG9dsOv4)
Charles Poliquin Bicep Triset For Hypertrophy (h p://youtu.be/rZpuBFScfoA)
Charles Poliquin demonstrates Watson Grappling Handles (h p://youtu.be/PHEvroCFxjE)
Charles Poliquin explains the benefits of using a safety squat bar for certain clients (h p://youtu.be/fTTBzeXQ_8U)
Charles Poliquin explaining the P Curl Bar (h p://youtu.be/Vj1Rto3H4uw)
Charles Poliquin On Grip Training (h p://youtu.be/JwDdSdUMmoI)
Charles R. Poliquin On Training for Strength Sports (h ps://www.youtube.com/watch?v=4q3iktxZ8Ro)
Charles R. Poliquin on Training for Strength Sports – Part 2 (h ps://www.youtube.com/watch?v=PUUQo4wQfc0)
Charles R. Poliquin on Training for Strength Sports – Part 3 (h ps://www.youtube.com/watch?v=EJQ_93516eM)
Charles Poliquin Reviews Jailhouse Strong (h p://youtu.be/BV709TK69IU)
Charles Poliquin Speaks Of Strength And Posturology (h p://youtu.be/nDvBZtMEZck)
Charles Poliquin’s arm trashing routine (h p://www.mensfitness.co.uk/exercises/sport-workouts/468/charles-poliquins-
arm-trashing-routine)
Chin-Ups Basics and Progression (h p://youtu.be/yJuQ4XbXx_w)
Chin-Ups on Rings (h p://youtu.be/wgSOzTa6KBg)
Choosing the Right Dumbbells (h p://youtu.be/TqO4LxEcE9c)
Choosing the Right Pullover Machine for Lats Isolation (h p://youtu.be/ZMIrzaXMyKA)
Coach Charles R. Poliquin Teaching IFBB Pro Larry Vine e a Donkey Calf Raise Superset [2015](h ps://www.youtube.com
/watch?v=SWjGw_3aqUk)
Coach Poliquin Demonstrating a Routine to Bring Out Detail in the Upper Back [2015] (h ps://www.youtube.com
/watch?v=9p8ePG8k-X0)
Competitive Bench Press (h p://youtu.be/Z1nmbvsUqwE)
–D
Decline Lying Triceps Extensions to Forehead with Chains (h p://youtu.be/BoH8bCYmG7w)

Decline Triceps Extension with Watson Bar [2015] (h ps://www.youtube.com/watch?v=fmdfMIVxEKU)
Demonstrates a Giant Set for Back [2015] (h ps://www.youtube.com/watch?v=DO4JMH4V0dQ)
Demonstrates a Giant Set for Upper Back [2015] (h ps://www.youtube.com/watch?v=fBLh3LZOFTk)
Demonstrating the Quad Squat (h p://youtu.be/8_Y_la-eN8Q)
Demonstrating How to Workout With a Tsunami Bar (h p://youtu.be/rhh-ltTbp84)
Demonstrating the Quad Squat (h ps://www.youtube.com/watch?v=8_Y_la-eN8Q)
Different Eleiko Bars (h p://youtu.be/oki9O3p6T5Y)
Dmitry Klokov – THRUSTER – 191 kg (420 lb) (h ps://www.youtube.com/watch?v=rkBeNdzcnhE)
Dmitry Klokov & Charles Poliquin – Melbourne (h ps://www.youtube.com/watch?v=QKMKRC-dnAE)
Dmitry Klokov Demonstrating Paused Front Squat Plus Back Squat (h ps://www.youtube.com/watch?v=oJBVspzNaBQ)
Dog Bone Chin-Ups for Grappling Sports (h p://youtu.be/bkadpmsXl3A)
19 από 25 23/3/2018 4:16 μμ

–E
Eccentric 45º Back Extension (h p://youtu.be/utrA5hqoGaM)

Exercise 1: Active Dorsal Sliding for Tonic Labyrinthine Reflex (h ps://www.youtube.com/watch?v=7I_FhvzEdXM)
Exercise 2: Hand/Eye Coordination for the Asymmetrical Tonic Neck Reflex (h ps://www.youtube.com
/watch?v=Ej0wukesII0)
Extended Sets For Hypertrophy Development (h p://youtu.be/KKqLyU-eMo0)
–F
Face Pulls To Balance Out Upper Body Hypertrophy (h p://youtu.be/Ump40tRo318)

Foot Stability Test by Mat Boulé, Posturologist (h ps://www.youtube.com/watch?v=uRmnWxOfSQw)
Front Foot Elevated Split Squats (h p://youtu.be/y5DP3ustMYU)
–G
Garhammer Raise (h p://youtu.be/dBURnGFp504)

Glute Testing by Mat Boulé, Posturologist (h ps://www.youtube.com/watch?v=KNRR15HBgJ8)
GLUTE TRAINING SERIES
45º Back Extension (h ps://www.youtube.com/watch?v=q2VVtvpVeXE)

Drop Lunges (h ps://www.youtube.com/watch?v=AshplgQFfOo)
Pause Half Deadli (h ps://www.youtube.com/watch?v=Bn-I3OqHdow)
Reverse Hyper (h ps://www.youtube.com/watch?v=3b-rRIGgPb4)
Romanian Deafli (h ps://www.youtube.com/watch?v=zA15e3Jvw9M)
Wide Stance Squat (h ps://www.youtube.com/watch?v=xI4Z6XMmlmo)
–H
How to Do Flies Correctly (h p://youtu.be/9YMH1IfTedk)

How to Improve Your Chin-Up Performance (h p://youtu.be/Z2rDdhR3ils)
How to Improve Your Chin-Up Performance: Part 2(h p://youtu.be/l1BBBq2R1h4)
How To Instantly Boost Chin-Up Performance (h p://youtu.be/7Ĳ7x8sQAO4)
How to Train the Lower Traps(h p://youtu.be/NGghJxgKAjs)
How To Vary Your Elbow Flexors Training(h p://youtu.be/0uNBw2bRZvU)
How to Workout With a Tsunami Bar(h ps://www.youtube.com/watch?v=rhh-ltTbp84)
–I
Improving Chin Up Performance (h p://youtu.be/L_-hhJe6A50)

Improving Upright Rows With Straps (h ps://www.youtube.com/watch?v=BZ8uEHremow)
Incline Curls 1 ¼ reps in bo om Position [2015] (h ps://www.youtube.com/watch?v=RQ9VUhL6u80)
Incline Hammer Dumbbell Curls (h p://youtu.be/NFFLMnTw_Dk)
Isolating the Short Head of the Biceps (h ps://www.youtube.com/watch?v=QGVNCzTsuhw)
–J
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–K
Kinetic Chain Enhancement techniques [2015] (h ps://www.youtube.com/watch?v=B4ZPfOHjYiI)
–L
LATS ROUTINE
Routine # 1 (h ps://www.youtube.com/watch?v=G2HGM4M4F5I)
Routine # 2 (h ps://www.youtube.com/watch?v=I6uemiVGxzU)
Routine # 3 (h ps://www.youtube.com/watch?v=w15rCCIQ0KE)
Routine # 4 (h ps://www.youtube.com/watch?v=pGdTpJYbzqI)
Lean Away Pull-Ups (h ps://www.youtube.com/watch?v=8SWOa_jkHSM)

Lying Triceps Extension to Chin With Bands – Full Speed (h p://youtu.be/rve_q4uaqVs)
–M
Medicine Ball Chin Ups for Grappling Sports (h ps://www.youtube.com/watch?v=K47xyejQO4c)
–N
–O
Old School California Press (h p://youtu.be/QKE0-QLnQ74)

One and a Quarter Triceps Extensions (h ps://www.youtube.com/watch?v=R_4PlZh_c3A)
One Arm Concentration Curls (h p://youtu.be/TPKymkhiMdk)
One Arm Sco Dumbbell Curls (h p://youtu.be/0iJnn18vvOU)
Opinion on Supplemental Work (h p://youtu.be/9hBDX4fA0ko)
Overhead Cable Triceps Extensions [2015] (h ps://www.youtube.com/watch?v=j0XYjVcXO78)
–P
Paused Half Presses in Rack (h p://youtu.be/7ygtfuzDuHM)

Post-Exhaustion Routine for Biceps (h p://youtu.be/cKI8BIcrvD8)
Post-Exhaustion Routine for Triceps (h p://youtu.be/JBa9FOo2X4w)
Press Behind Neck (h p://youtu.be/Jc5nbBT5E80)
Proper Way of Doing a Petersen Step-Up (h ps://www.youtube.com/watch?v=venxzC5TDfg)
Proper Way of Doing Flies (h ps://www.youtube.com/watch?v=yYaPwOe3AP4)
Proper Way of Doing Lateral Raises (h ps://www.youtube.com/watch?v=WhHuOa4VtDo)
Proper Way to do Triceps Pressdown (h ps://www.youtube.com/watch?v=GGuyxxsatsQ)
–Q
Q&A – Brutally Simple Way to Get Bigger Arms Article [2014] (h ps://www.youtube.com/watch?v=iYbN_Ev3kvM)
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–R
Rack Lock-outs (h p://youtu.be/HIi37s8Bm28)

Reverse EZ Curl With Band (h ps://www.youtube.com/watch?v=MvhQgzzFMaU)
–S
Safety Squat Bar (h ps://www.youtube.com/watch?v=pT9iTw61VGk)

Sco Hammer Dumbbells Curls [2015] (h ps://www.youtube.com/watch?v=JfpezdlF78A)
Sco Thick DB Zo man Curl (h ps://www.youtube.com/watch?v=108pg74dcKU)
Seated Hammer Dumbbell Curls (h p://youtu.be/GxpJjAQy3OA)
Seated Zo mann Thick Dumbbell Curls (h p://youtu.be/JorivdiWuXs)
Simple Ways to Vary Knee Flexors Work on Leg Curls (h ps://www.youtube.com/watch?v=vgW4O1l2rcc)
Slow Tempo Close Grip Chin-ups [2015] (h ps://www.youtube.com/watch?v=xllTJe7izds)
Standing Narrow Grip EZ Bar Curls (h p://youtu.be/Lalk9-K3mpw)
Opinion on Supplemental Work (h ps://www.youtube.com/watch?v=9hBDX4fA0ko)
Strength Sensei’s Q&A: How I Integrate Meditation and Workouts (h ps://www.youtube.com/watch?v=W6nmSyAzB-Y)
Strength Sensei’s Q&A: My Take on Foam Rollers (h ps://www.youtube.com/watch?v=g9-QyXEIdkw)
Strength Sensei’s Q&A: Replacing Presses by Dips (h ps://www.youtube.com/watch?v=yzdeUwmJqzA)
–T
Ten Ways to Make Your Quads Grow Bigger and Stronger [2014] (h p://www.strengthsensei.com/ten-ways-to-make-
your-quads-grow-bigger-and-stronger/)
The Only Two Things Strength Experts Agree On [2014] (h p://www.strengthsensei.com/the-only-two-things-strength-
experts-agree-on/)
Thick Bar Sco Mid-Grip Reverse E-Z Bar Curls (h p://youtu.be/lfqt7nQagC8)
Thick Grip Sco Reverse EZ Curl (h ps://www.youtube.com/watch?v=GPcKsUbiY-s)
Training Frequency (h p://youtu.be/quCTx7_DbS8)
Training for Strength Sports (h p://youtu.be/4q3iktxZ8Ro)
Training for Strength Sports: Part 2 (h p://youtu.be/PUUQo4wQfc0)
Training for Strength Sports: Part 3 (h p://youtu.be/EJQ_93516eM)
Training Frequency (h ps://www.youtube.com/watch?v=quCTx7_DbS8)
Triceps Muscle Building With Charles Poliquin (h p://youtu.be/G_nx2NrXxqM)
–U
–V
V-Bar Dips (h p://youtu.be/lTdfNhb2YjQ)

V Bar Dips [2015] (h ps://www.youtube.com/watch?v=Ap4QG5xeS9s)
V Bar Dips, Mobile Handles [2015] (h ps://www.youtube.com/watch?v=x3Phs68x-94)
Video Answers to Brutally Simple Way to Get Bigger Arms Article (h ps://www.youtube.com/watch?v=iYbN_Ev3kvM)
–W
Why the dumbbell is one of the primary tools of strength development (h p://youtu.be/ThAuU3bFUY8)
Why We Should Change The Angle on Flies (h ps://www.youtube.com/watch?v=YfUhSoZ-TzU)
22 από 25 23/3/2018 4:16 μμ

–X
–Y
–Z
VI. VIDEOS: NUTRITION
–#
–A
–B
Bulking Myths (h p://youtu.be/pEq8gSg9P-Q)
–C
Coach Charles Poliquin on Adrenergik from ATP-Lab [2015](h ps://www.youtube.com/watch?v=UY_WBCMfeIk)
–D
–E
–F
Fructose Dosing For Optimal Body Composition (h p://youtu.be/9j2sO6Yrw10)
–G
–H
–I
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–J
–K
–L
–M
–N
–O
–P
Post-Workout Carbs (h p://youtu.be/2SHFlQhkryM)
–Q
–R
–S
Strength Sensei about Guayusa, a Healthy Alternative to Tea and Coffee (h ps://www.youtube.com
/watch?v=xLDiH8PfGe4)
Strength Sensei’s Take on Bulking Myths (h ps://www.youtube.com/watch?v=pEq8gSg9P-Q)
Strength Sensei’s Take on the Benefits of Cashews (h ps://www.youtube.com/watch?v=Jf43x-Un_lc)
Strength Sensei’s Take on the Benefits of Pistachios (h ps://www.youtube.com/watch?v=9vyno1m1YBc)
Strengths Sensei’s Tip on Post-Workout Carbs (h ps://www.youtube.com/watch?v=2SHFlQhkryM)
Sweet Potato vs. White Potato – Carbs and Body Composition (h p://youtu.be/cUs-ms7ZTPs)
–T
The danger of not doing a Detox (h p://youtu.be/et03hR6LWT8)

The meat and nut breakfast (kød og nødder til morgenmad) (h p://youtu.be/pDxjph5iuCM)
–U
24 από 25 23/3/2018 4:16 μμ

–V
–W
What Constitutes A Good Pre-Workout? (h ps://www.youtube.com/watch?v=Cf9yzFnX0yw)
–Y
–Z
This page is NOT an affiliate of Strength Coach Charles Poliquin, and was built in an a empt to put together and share
articles, videos and information available on the internet in order to facilitate those interested in exploring his work. For more
information visit his website at StrengthSensei (h p://www.strengthsensei.com/).
CHARLES POLIQUIN HEAVY MUSCLE RADIO STRENGTH SENSEI
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25 από 25 23/3/2018 4:16 μμ

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The Compiled Work of Charles Poliquin | Gregory Taper file:///K:/Προπονητικά/θεωρία/Charles Poliquin/The Compiled Work ...

The Compiled Work of Charles Poliquin

June 27, 2014December 30, 2015 · Gregory Taper

Charles Poliquin: Interview [01.20.2012] (h p://youtu.be/Ozl7EmGUz9M)

1 από 25 23/3/2018 4:16 μμ

Heavy Muscle Radio With Charles Poliquin: Part 1 (h p://youtu.be/7tOSiqlQ0fM)

III. ARTICLES: TRAINING

3 Great Tips for Aspiring Coaches (h p://www.strengthsensei.com/3-great-tips-for-aspiring-coaches/)

A Brutally Simple Way to Get Bigger Arms [2014] (h p://www.strengthsensei.com/a-brutally-easy-way-to-get-bigger-arms/)

2 από 25 23/3/2018 4:16 μμ

Advanced German Volume Training [06.13.2005] (h p://www.t-nation.com/free_online_article

Back Building (h p://www.strengthsensei.com/back-building/)

Calf Training : Heavy or Light? (h p://www.strengthsensei.com/calf-training-heavy-or-light/)

3 από 25 23/3/2018 4:16 μμ

Developing Mid-Back Thickness [2014] (h p://www.strengthsensei.com/developing-mid-back-thickness/)

Eccentric 45º Back Extension (h p://www.strengthsensei.com/video-eccentric-45o-back-extension/)

Fatigue Management and the Adaptive Process (h p://www.strengthsensei.com/fatigue-management-and-the-adaptive-

Get Strong, Get Big [01.18.2006] (h p://www.t-nation.com/free_online_article/tips/get_strong_get_big_011806&cr=)

4 από 25 23/3/2018 4:16 μμ

Increase Your Bench Press Performance TODAY! [2014] (h p://www.strengthsensei.com/increase-your-bench-press-

5 από 25 23/3/2018 4:16 μμ

Jachère » Arm Training (h p://www.strengthsensei.com/jachere-arm-training/)

Lactic Acid Training for Fat Loss [08.15.2005] (h p://www.t-nation.com/free_online_article

Manipulating Reps for Gains in Size and Strength [05.02.2005] (h p://www.t-nation.com/free_online_article

6 από 25 23/3/2018 4:16 μμ

Observations on the Meadows Program (h p://www.strengthsensei.com/observations-on-the-meadows-program/)

Pearls from Dmitry Klokov’s Teachings Part 1 (h p://www.strengthsensei.com/pearls-from-dmitry-klokovs-teachings-

QUESTION OF STRENGTH [T-NATION]

Vol.01 [01.21.1999] (h p://www.t-nation.com/free_online_article/sports_body_training_performance

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Vol.11 [04.15.1999] (h p://www.t-nation.com/free_online_article/sports_body_training_performance

8 από 25 23/3/2018 4:16 μμ

Vol.43 [04.21.2008] (h p://www.t-nation.com/free_online_article/sports_body_training_performance

Real Core Training [02.02.2007] (h p://www.t-nation.com/free_online_article/tips/real_core_training_020207&cr=)

Scapular Rotations for Lat Isolation (h p://www.strengthsensei.com/scapular-rotations-for-lat-isolation/)

9 από 25 23/3/2018 4:16 μμ

Strength Sensei’s Arm Routine 1 (h p://www.strengthsensei.com/strength-senseis-arm-routine-1/)

STRENGTH SENSEI’S QUESTION OF THE WEEK

In-Season Football Training (h p://www.strengthsensei.com/strength-senseis-qa-in-season-football-training/)

Ten Things I Was Grateful for in 2014 [2015] (h p://www.strengthsensei.com/ten-things-i-was-grateful-for-in-2014/)

10 από 25 23/3/2018 4:16 μμ

The Biggest Mistake I Ever Made – UPDATED (h p://www.strengthsensei.com/the-biggest-mistake-i-ever-made-updated/)

11 από 25 23/3/2018 4:16 μμ

Training Around Pain (h p://www.strengthsensei.com/training-around-pain/)

Upper Back Specialization Program (h p://www.strengthsensei.com/upper-back-specialization-program/)

Variations on a Theme: The Top Seven Biceps Movements [10.15.1998] (h p://www.t-nation.com/free_online_article

W-Presses and Sco Presses for Middle Deltoids (h p://www.strengthsensei.com/w-presses-and-sco -presses-for-medial-

12 από 25 23/3/2018 4:16 μμ

Yoga for Menopausal Women’s Symptoms(h p://www.strengthsensei.com/yoga-for-menopausal-womens-symptoms/)

IV. ARTICLES: NUTRITION

Beef is Back! (h p://www.strengthsensei.com/beef-is-back/)

13 από 25 23/3/2018 4:16 μμ

Can Sugar Rot Your Brain? (h p://www.strengthsensei.com/can-sugar-rot-your-brain/)

Dealing with Holiday Food Temptation and Guilt [2014] (h p://www.strengthsensei.com/dealing-with-holiday-food-treats-

Eating on the Go: Solving the food convenience problem (h p://www.strengthsensei.com/eating-on-the-go-solving-

Fat Facts 101 (h p://www.strengthsensei.com/fat-facts-101/)

Get Lean, Then Eat Carbs [07.10.2006] (h p://www.t-nation.com/free_online_article

14 από 25 23/3/2018 4:16 μμ

Green Tea – Praise for its Polyphenols [2014] (h p://www.strengthsensei.com/green-tea-praise-for-its-polyphenols/)

Healthy and Tasty Chocolate Spread [2015] (h p://www.strengthsensei.com/healthy-and-tasty-chocolate-spread/)

Inﬂammation, Free Radicals and Neurodegenerative Disorders (h p://www.strengthsensei.com/inﬂammation-

15 από 25 23/3/2018 4:16 μμ