Poliquin Bio-signature

Nutrition
462

[quote]sportnik12 wrote:
And how look your PWO shake? So carb up every 7 day. As i saw on previous pages, you say that you did’t performance well and also feel tired because you not consume any carbs. So what you change consumer more food or just because you change principle of trening?[/quote]

during my workouts i have 30g of BCAA and 10g of glutamine (ICE BCAA) in 1L of water.
PWO is 50g whey isolate, 20g glutamine, 10g glycine, 5g creatine and magnesium and R-ALA caps.

I have a carb up every 5-7 days. right now i have every 5 days since i train legs really hard every 5 days.

I honistly never feel like i NEED a carb-up, my energy is usually pretty good, but i think that means my insilin sensitivity is very good, which shows on blood tests. as i get leaner, i may need carb DAYS or inrease the frequency of the carb up meals.

when i was training 7-9/week for olympic weightlifting i was very tired, but that was most likely due to over trianing.

righ now i lift 3 times every 5 days. so i have more energy obviously

463

just a little over 1/2 way through the advanced german volume trianing, and getting my second prolotherapy treatment done tomorrow. not tooo sure about results, but i think im getting a bit more muscular.

started this program at 16.2% body fat at 208. I would like to be under 15% by the end (although i know how you look is a better indicator then an actual number).

my worst site is still the Hamstring/glutes, with my pecs being my third worst, so im going to give DIM another shot. I have done it before with pretty good results 28-23, but i had a pretty bad re-bound from it (all the way back to 26ish) so im going to try and taper off of it really slowly this time.

Im planning on going with the poliquin brand, at 2 caps/3 times/day for 1 month (or 2 bottles) then doing down to 1 cap/3 times/day for the next month (1 bottle) and then down to 1 cap/day for 90 days (one bottle). so 4 bottles for 6 months. Does anyone know if being “on” DIM for that long could present any potential issues even at a really low dose of 1/day?

I will still be taking my fiber sups, and a product by AOR that i have been on for a while called cellular detox which has Cal-D, and sulforafane which i have gotten modest results from. My hams are still at 22 (down from 31 originally) so my goal from this would be to get them down to 15ish, or about half of my first ever measurement.

464

What is the benefit of taking R-ALA PWO? I’ve read Poliquin likes taking it pre-workout but what’s the rationale for taking it post? Do you take a capsule or Poliquin’s yang r-ala?

465

[quote]jwher19 wrote:
What is the benefit of taking R-ALA PWO? I’ve read Poliquin likes taking it pre-workout but what’s the rationale for taking it post? Do you take a capsule or Poliquin’s yang r-ala? [/quote]

increase the insulin sensitivity for the PWO shake. I dont take it before since I personal think the anti-oxidents pre-workout can impair fat burning. I take a brand that is different from Poliquins

466

for any of the guys that have the Poliquin book from the certification program, can you please clarify on the AGVT, is workout 3 taken from 1.09x workout 1, or 1.09 of workout 2?

It is NOT clear at all and i have just hit a huge wall on this program and im thinking i messed up on the set up. eather the weight numbers or the actual words are not printed very well in the article.

if you go by the example numbers it goes 225-235-255 which means that workout 3 is 1.09 of workout 2.
If you go by the writing, workout 3 should be 1.09 of workout 1.

467

[quote]tork94 wrote:
for any of the guys that have the Poliquin book from the certification program, can you please clarify on the AGVT, is workout 3 taken from 1.09x workout 1, or 1.09 of workout 2?

It is NOT clear at all and i have just hit a huge wall on this program and im thinking i messed up on the set up. eather the weight numbers or the actual words are not printed very well in the article.

if you go by the example numbers it goes 225-235-255 which means that workout 3 is 1.09 of workout 2.
If you go by the writing, workout 3 should be 1.09 of workout 1.[/quote]

I have wondered this myself often. You’re right - with the numbers he gives, 1.09 of workout 2 is 255. I hit the EXACT same wall when I did that program; I could not get anywhere NEAR 10x3 with 1.09 of workout 2. Frankly, I think I was too strong/ neurologically efficient for his numbers to apply to me. Consequently, I decided to only increase the same amount from workout 2 to 3 as from 1 to 2 (1.06-1.07). That worked MUCH better.

I think Poliquin can get a little too optimistic in his assumptions. For example, in his discussion of drop sets with a 6RM, he says you should drop 20% on the middle set and that you would likely get about 12 reps, and that with another 20% drop you should get 25 reps. I BARELY got 5 on the first drop and didn’t get anywhere NEAR 25 on the last one.

468

[quote]tork94 wrote:
just a little over 1/2 way through the advanced german volume trianing, and getting my second prolotherapy treatment done tomorrow. not tooo sure about results, but i think im getting a bit more muscular.

started this program at 16.2% body fat at 208. I would like to be under 15% by the end (although i know how you look is a better indicator then an actual number).

my worst site is still the Hamstring/glutes, with my pecs being my third worst, so im going to give DIM another shot. I have done it before with pretty good results 28-23, but i had a pretty bad re-bound from it (all the way back to 26ish) so im going to try and taper off of it really slowly this time.

Im planning on going with the poliquin brand, at 2 caps/3 times/day for 1 month (or 2 bottles) then doing down to 1 cap/3 times/day for the next month (1 bottle) and then down to 1 cap/day for 90 days (one bottle). so 4 bottles for 6 months. Does anyone know if being “on” DIM for that long could present any potential issues even at a really low dose of 1/day?

I will still be taking my fiber sups, and a product by AOR that i have been on for a while called cellular detox which has Cal-D, and sulforafane which i have gotten modest results from. My hams are still at 22 (down from 31 originally) so my goal from this would be to get them down to 15ish, or about half of my first ever measurement.[/quote]

I’m planning on staying on DIM for the rest of my life, primarily because it has been shown to prevent multiple forms of cancer. There are no negative effects from staying on DIM so far as I know, and I’ve looked into for awhile. in fact, the primary physician who studied it argues that every male should take at least 100mg per day

469

[quote]KingKai25 wrote:

[quote]tork94 wrote:
for any of the guys that have the Poliquin book from the certification program, can you please clarify on the AGVT, is workout 3 taken from 1.09x workout 1, or 1.09 of workout 2?

It is NOT clear at all and i have just hit a huge wall on this program and im thinking i messed up on the set up. eather the weight numbers or the actual words are not printed very well in the article.

if you go by the example numbers it goes 225-235-255 which means that workout 3 is 1.09 of workout 2.
If you go by the writing, workout 3 should be 1.09 of workout 1.[/quote]

I have wondered this myself often. You’re right - with the numbers he gives, 1.09 of workout 2 is 255. I hit the EXACT same wall when I did that program; I could not get anywhere NEAR 10x3 with 1.09 of workout 2. Frankly, I think I was too strong/ neurologically efficient for his numbers to apply to me. Consequently, I decided to only increase the same amount from workout 2 to 3 as from 1 to 2 (1.06-1.07). That worked MUCH better.

I think Poliquin can get a little too optimistic in his assumptions. For example, in his discussion of drop sets with a 6RM, he says you should drop 20% on the middle set and that you would likely get about 12 reps, and that with another 20% drop you should get 25 reps. I BARELY got 5 on the first drop and didn’t get anywhere NEAR 25 on the last one.[/quote]

I think you are right, many of the athletes he works with are professionals, who even IF they are “clean” are still able to sleep, eat and recover better then most people.

I actually recently talked to 2 guys i know who have taken poliquins certification program that he now recomeneds that the increases be 1.05 and 1.07 % vs the old 1.07/1.09.

470

[quote]tork94 wrote:

[quote]KingKai25 wrote:

[quote]tork94 wrote:
for any of the guys that have the Poliquin book from the certification program, can you please clarify on the AGVT, is workout 3 taken from 1.09x workout 1, or 1.09 of workout 2?

It is NOT clear at all and i have just hit a huge wall on this program and im thinking i messed up on the set up. eather the weight numbers or the actual words are not printed very well in the article.

if you go by the example numbers it goes 225-235-255 which means that workout 3 is 1.09 of workout 2.
If you go by the writing, workout 3 should be 1.09 of workout 1.[/quote]

I have wondered this myself often. You’re right - with the numbers he gives, 1.09 of workout 2 is 255. I hit the EXACT same wall when I did that program; I could not get anywhere NEAR 10x3 with 1.09 of workout 2. Frankly, I think I was too strong/ neurologically efficient for his numbers to apply to me. Consequently, I decided to only increase the same amount from workout 2 to 3 as from 1 to 2 (1.06-1.07). That worked MUCH better.

I think Poliquin can get a little too optimistic in his assumptions. For example, in his discussion of drop sets with a 6RM, he says you should drop 20% on the middle set and that you would likely get about 12 reps, and that with another 20% drop you should get 25 reps. I BARELY got 5 on the first drop and didn’t get anywhere NEAR 25 on the last one.[/quote]

I think you are right, many of the athletes he works with are professionals, who even IF they are “clean” are still able to sleep, eat and recover better then most people.

I actually recently talked to 2 guys i know who have taken poliquins certification program that he now recomeneds that the increases be 1.05 and 1.07 % vs the old 1.07/1.09.
[/quote]

That makes infinitely more sense. By the way, could you help me with the rest intervals? I want to do this program again, but I got mostly strength increases out of it rather than size. Based on whether you do the exercises “in sequence” or “as a superset,” you’re either resting essentially 3:20-3:40 before repeating the same exercise OR 2:30? That’s a big difference. He says to rest 100 seconds between exercises in one spot OR 2 minutes. Is there a typo? HOw long are you resting?

471

[quote]KingKai25 wrote:

[quote]tork94 wrote:

[quote]KingKai25 wrote:

[quote]tork94 wrote:
for any of the guys that have the Poliquin book from the certification program, can you please clarify on the AGVT, is workout 3 taken from 1.09x workout 1, or 1.09 of workout 2?

It is NOT clear at all and i have just hit a huge wall on this program and im thinking i messed up on the set up. eather the weight numbers or the actual words are not printed very well in the article.

if you go by the example numbers it goes 225-235-255 which means that workout 3 is 1.09 of workout 2.
If you go by the writing, workout 3 should be 1.09 of workout 1.[/quote]

I have wondered this myself often. You’re right - with the numbers he gives, 1.09 of workout 2 is 255. I hit the EXACT same wall when I did that program; I could not get anywhere NEAR 10x3 with 1.09 of workout 2. Frankly, I think I was too strong/ neurologically efficient for his numbers to apply to me. Consequently, I decided to only increase the same amount from workout 2 to 3 as from 1 to 2 (1.06-1.07). That worked MUCH better.

I think Poliquin can get a little too optimistic in his assumptions. For example, in his discussion of drop sets with a 6RM, he says you should drop 20% on the middle set and that you would likely get about 12 reps, and that with another 20% drop you should get 25 reps. I BARELY got 5 on the first drop and didn’t get anywhere NEAR 25 on the last one.[/quote]

I think you are right, many of the athletes he works with are professionals, who even IF they are “clean” are still able to sleep, eat and recover better then most people.

I actually recently talked to 2 guys i know who have taken poliquins certification program that he now recomeneds that the increases be 1.05 and 1.07 % vs the old 1.07/1.09.
[/quote]

That makes infinitely more sense. By the way, could you help me with the rest intervals? I want to do this program again, but I got mostly strength increases out of it rather than size. Based on whether you do the exercises “in sequence” or “as a superset,” you’re either resting essentially 3:20-3:40 before repeating the same exercise OR 2:30? That’s a big difference. He says to rest 100 seconds between exercises in one spot OR 2 minutes. Is there a typo? HOw long are you resting?
[/quote]

my friends and I are resting 100 seconds between super sets (actually closer to 60 on arms days)

so 1 sets of A1, rest 100 seconds, 1 sets of A2, rest 100 seconds, 1 sets of A1 rest 100 seconds, 1 sets of A2, rest 100 seconds etc…

Im 100% sure this is hows its designed.

472

[quote]tork94 wrote:

[quote]KingKai25 wrote:

[quote]tork94 wrote:

[quote]KingKai25 wrote:

[quote]tork94 wrote:
for any of the guys that have the Poliquin book from the certification program, can you please clarify on the AGVT, is workout 3 taken from 1.09x workout 1, or 1.09 of workout 2?

It is NOT clear at all and i have just hit a huge wall on this program and im thinking i messed up on the set up. eather the weight numbers or the actual words are not printed very well in the article.

if you go by the example numbers it goes 225-235-255 which means that workout 3 is 1.09 of workout 2.
If you go by the writing, workout 3 should be 1.09 of workout 1.[/quote]

I have wondered this myself often. You’re right - with the numbers he gives, 1.09 of workout 2 is 255. I hit the EXACT same wall when I did that program; I could not get anywhere NEAR 10x3 with 1.09 of workout 2. Frankly, I think I was too strong/ neurologically efficient for his numbers to apply to me. Consequently, I decided to only increase the same amount from workout 2 to 3 as from 1 to 2 (1.06-1.07). That worked MUCH better.

I think Poliquin can get a little too optimistic in his assumptions. For example, in his discussion of drop sets with a 6RM, he says you should drop 20% on the middle set and that you would likely get about 12 reps, and that with another 20% drop you should get 25 reps. I BARELY got 5 on the first drop and didn’t get anywhere NEAR 25 on the last one.[/quote]

I think you are right, many of the athletes he works with are professionals, who even IF they are “clean” are still able to sleep, eat and recover better then most people.

I actually recently talked to 2 guys i know who have taken poliquins certification program that he now recomeneds that the increases be 1.05 and 1.07 % vs the old 1.07/1.09.
[/quote]

That makes infinitely more sense. By the way, could you help me with the rest intervals? I want to do this program again, but I got mostly strength increases out of it rather than size. Based on whether you do the exercises “in sequence” or “as a superset,” you’re either resting essentially 3:20-3:40 before repeating the same exercise OR 2:30? That’s a big difference. He says to rest 100 seconds between exercises in one spot OR 2 minutes. Is there a typo? HOw long are you resting?
[/quote]

my friends and I are resting 100 seconds between super sets (actually closer to 60 on arms days)

so 1 sets of A1, rest 100 seconds, 1 sets of A2, rest 100 seconds, 1 sets of A1 rest 100 seconds, 1 sets of A2, rest 100 seconds etc…

Im 100% sure this is hows its designed. [/quote]

Ok good then I did it right. Thanks!

473

I finished AGVT with changing the jumps to 5 and 7% and gained some decent strength for sure. However, my main goal to improve body comp was not as successful as i had hoped for.

I did get leaner without any major weight loss, but not to nearly the degree i had hopped for. This is a good strength program, but not a bodybuilding program, at least not for me.

I would run this again in 6 months once i get my fat% down a bit more with a training program more suited to my immediate goals.

The next program im doing i wrote myself to experiment with wave loading and it will be higher reps ranges then the AGVT and a bit faster Rest periods for the assistance work which im hoping will give me better results as far as body comp goes.

474

I have a few questions.

The fiber, is that 15g of fiber or 15g of chia seeds/flax seeds/psylium?

With the chia seeds, do you soak them before hand?

Whats the reason for the apple cider vinager in the morning and before bed?

Thanks.

475

[quote]Musclemorse wrote:
I have a few questions.

The fiber, is that 15g of fiber or 15g of chia seeds/flax seeds/psylium?

With the chia seeds, do you soak them before hand?

Whats the reason for the apple cider vinager in the morning and before bed?

Thanks.[/quote]

15g of chia seeds/flax seeds/psylium.

the apple cider vinager is just used to help the digestive system and some people say it can help alkalize the body, although i have no real evidence of that.

476

[quote]tork94 wrote:

[quote]Musclemorse wrote:
I have a few questions.

The fiber, is that 15g of fiber or 15g of chia seeds/flax seeds/psylium?

With the chia seeds, do you soak them before hand?

Whats the reason for the apple cider vinager in the morning and before bed?

Thanks.[/quote]

15g of chia seeds/flax seeds/psylium.

the apple cider vinager is just used to help the digestive system and some people say it can help alkalize the body, although i have no real evidence of that.[/quote]

Thanks for the reply.

477

I have just one more workout left on my program that i wrote. I believe i have leaned down a touch, but i have added A LOT of strength esp to my previously weak pressing movements!

my chest, shoulders and arms are looking a lot better IMO and my quads have improved a bit as well.

Ill be getting my skin-folds taken again latter this week, and will also test my bench, front squat and weighted-pull up.

starting next week i will start a 4-6 week program with the focus being on body composition. I entered a pool with 5 other guys who are all around the same body fat% and the winner is the guy who gets leanest by December 31st.

478

looks like my program was fairly successful

I dont have all the numbers yet as my bio-sig guy hasnt emailed them to me, but i gained 1 pound, and i believe everything is the lowest they have ever been except for my knee. some are exactly the same or up/down my a small amount, except i got pretty nice improvements in the triceps and calves (both below 10 finally) and my supra, umbellical and quads are all down fairly significantly. my hamstring is down SLIGHTLY and i was hoping for more as thats my worst site, its still the only site that is over 20 (20.4) while the next closest one is 14.5, so its by far my worst and i was really hopping everything would finally be under 20)

I am also stronger then ever in my pressing and will test my 1rm for front squat, bench and chin-up tonight.

Will post back with the exact results and my 1rms in a day or 2.

pretty happy at this point!

479

went from 15.7 to 14.6 with a 1Lb increase in total weight. Im pretty happy as my goal during that 7 week program was to get under 15%

I also set a PB in the bench press and parallel grip chin-up.

so far during this biosignature journey i have lost 5lbs of total weight, so i have gained 15lbs of lean mass while loosing 20lbs of fat-mass.
so im pretty satisfied with that!

480

I think my current body-comp program is going really well. I feel like I am leaner, and that my legs are getting more muscular!

the workouts and rest periods are always challenging, but i have been able to increase the weight on absolutely everything each and every workout so far.

Another 3 weeks to go and ill get another skin-fold test done, hopping to under 13.5% and around 203-206.

481

Tork: What does your current program look like? Please share :slight_smile: