Poliquin Principles, Anybody?

Bigger Stronger Leaner Competitive Bodybuilding
1

Looking for CP’s rep max chart in particular.

ie…
5 reps = 85%
10 reps = 75%
etc…

Chuck has a bit different numbers and I sold my book some years ago.

Can someone help me out?

Thanks,
DH

2

[quote]Disc Hoss wrote:
Looking for CP’s rep max chart in particular.

ie…
5 reps = 85%
10 reps = 75%
etc…

Chuck has a bit different numbers and I sold my book some years ago.

Can someone help me out?

Thanks,
DH
[/quote]

Charles Poliquin - Simpleton Guide to Poliquin Training Principles

Charles Poliquin - No Holds Barred Interview (2005)

Charles Poliquin - The Five Percent Solution

I dug these three up, but it doesn’t look like what you’re looking for.

3

Thanks for tryin’ Trib. Poliquin had some different percentages corresponding to different repetition maxes than other charts. I like his because he has had so many years of experience to pool his infomation from. It was in the old yellow cover Poliquin Principles from 1997.

DH

4

Page 9
Table 1: Relationship between maximum number of reps, intensity and traning effect (Poliquin,1990)

Relative Strength increases through enhanced neural drive:
1 rep = 100%
2 = 94.3
3 = 90.6
4 = 88.1
5 = 85.6

Optimal compromise of maximal strength and hypertrophy gains:
6 reps = 83.1%
7 = 80.7
8 = 78.6

Best hypertrophy gains leading to increased max strength:
9 reps = 76.5%
10 = 74.4
11 = 72.3
12 = 70.3

Strength-endurance gains and lower hypertrophy gains
13-20 reps = 68.8-60.6% (roughly 1.2/1.3% lower per rep)

5

Fantastic, Monk!

Much appreciated, buddy.

Best,
DH