It activates the entire area of the rectus abdominis, especially targeting the lower (below the bellybutton) area of the abdominals. Charles Poliquin’s philosophy on training takes into account these exceptions to the rule. The beginner version of this exercise would be performed on the floor, followed by an incline bench, and then hanging from a chin-up bar. They do not refer to different styles of Levi's jeans.

Poliquin unique weight training fitness programs and supplements, strength and fitness training certification programs, and lifestyle articles. It's a sure-fire mass … Instead, they refer to tempo, and the first number indicates how many seconds you should take to … Then, slowly lower yourself to the start position. The beginning level of this exercise is performed lying on your back. If your arms haven't grown for a while, consider adopting this movement. This exercise is one of Scott’s favorites, because in addition to adding mass to the biceps it is also a tremendous forearm developer. Don't short-change yourself by not coming all the way down. But a single set on these protocols is much more demanding than a normal set, so 5 sets of cluster sets carries as much fatigue as 10+ sets performed traditionally. This exercise corrects this weak link and as such can quickly promote tremendous growth in the biceps. This movement should be done very slowly, on the order of about 15 seconds or so.

Of course, some strength protocols including cluster sets and lower-rep drop sets may involve fewer than 6 sets per exercise. Hanging Leg Raise. From here, pull your knees towards your chest. Whenever you look at a Poliquin workout sheet, you'll see numbers that look like 302, or 501, or something similar. With this exercise, you start with feet pointing towards each other (in a V) with your knees bent. Often biceps growth is limited by the development of the brachoradialis.

The Garhammer raise is a top exercise if you want six-pack abs.

The next level would be performing it on an incline (head higher than hips). Hang below the bar and then pull yourself up until your chin clears the bar. Following are some of Poliquin’s favorite exercises: Hex bar deadlift; Split squat; Chin up; Barbell squat; Bench press; Romanian deadlift; Overhead press; Farmer’s walk; Glute-ham raise; Garhammer raise; Squat; Chin up; Barbell squat; Bench press; Romanian deadlift; Overhead press; Farmer’s walk; Glute-ham raise; Garhammer raise 3. Like it is for any exercise, range of motion is critical.