Charles Poliquin Hypertrophy Program Design

• Charles Poliquin Hypertrophy Program Design For Women

Twelve Weeks to a Muscular New You! Did you know that 98% of standard healthy adult males can build a well muscled, powerful physique by following the right muscle building programmes for 18 months? What about the fact that the same 95% could have a Brad Pitt body in just three months? Or the fact that our average male client (who follows our advice – you must read to the bottom of this page to see what results mean and how they can vary) improves his body fat% by almost 1% every single week for their first 12 weeks with UP? A 47 year old business owner and father of three leading the way when it comes to getting results – this is a result that took approximately one year of training.

Yet we know that so many of you reading this will have been wasting months or even years simply spinning your wheels and never advancing from those first flush of gains you made when you first started weight training. Our Body Transformation Workouts are designed to overcome all plateaus and to pack on noticeable muscle in all the right places in record time. We have used it to add off season bulk to competitive sportsmen, to beef up male models for underwear shoots, and to transform countless men from scrawny to brawny before beach holidays. It is a system that works every time because we have stripped everything that is arbitrary from it. In a nutshell, we leave nothing to chance and cover every single variable vital to achieving rapid muscular growth. It’s not easy, in fact if you want to make great gains it can be extremely hard work, but if you work it properly it always delivers.

As a team, Ultimate Performance represents arguably the best insider knowledge for muscle building in Europe. When the greatest bodybuilder ever, 8 times Mr Olympia Ronnie Coleman came to London he trained at one of our gyms. When the world’s best strength and conditioning coach Charles Poliquin, trainer of scores of Summer and Winter Olympic Games medallists, comes to London only our gyms and trainers match up to his exacting standards. And he now exclusively teaches his European seminars at our flagship gym in Marbella – one of Europe’s best gyms.

And in 2013 when current IFBB Pro bodybuilder wanted a coach to help him get in the best shape of his life as he prepared for The Arnold Classic, the second biggest bodybuilding competition on earth, he came to London to work with Nick Mitchell himself (Ben placed second in that show, his best contest placing to date by some margin). Results may vary Results are based on individual circumstances Timeframes for results are not guaranteed Willpower is always required!

When the best in the world want to improve their physiques they look up Nick Mitchell and UP! Our personal training programmes are a result of decades of in the trench experience working on adding muscle mass to thousands of people of all ages and walks of life. We have made tonnes of mistakes, but we have also made an awful lot of correct decisions. Our Muscle Building system is the direct application of learning from both the hits and the misses, creating what we believe to be one of the most powerful muscle building programmes in the world. It incorporates a periodised exercise routine designed to increase both STRENGTH and MUSCLE MASS, and will see you undertaking challenging routines within overall phases of intensification, accumulation and super-compensation that include training cycles of low set, “heavy duty” work, high set, volume work, low rep functional hypertrophy work with advanced principles such as clusters and wave loading. This is not a one-size fits all programme and is radically overhauled for each personal training client’s unique physiology, training experience, and goals. However the basic tenets remain the same as we construct your routine around the integral phases of intensification, accumulation and super-compensation.

Results may vary Results are based on individual circumstances Timeframes for results are not guaranteed Willpower is always required! “With these startling results Nick Mitchell has reaffirmed himself as one of Europe’s top trainers. I myself saw the subject at the early stages of his transformation and to see him come so far in such as short space of time is a testament to Nick’s depth of experience and coaching knowledge.”. – Charles Poliquin We pay particularly close attention to nutrition and the latest dietary supplementation.

We have found that many trainers focus on exercise to the detriment of proper nutritional advice and guidance. This is the polar opposite of the approach we take with our Muscle Fitness & Muscle Building programme as we know that what you eat is as crucial to your progress as how you train in the gym. Years of trial and error have seen us try out every single permutation of every single nutritional school of thought that has ever been conceived by the bodybuilding and athletic community.

Our real world experience is combined with an array of nutritional qualifications right up to a Cambridge University Masters degree level (the pharmacological impact of nutrition and nutritional supplementation). We have brought this knowledge together in a plan we call the Ultimate Performance Cycle diet. We save the specific detail of this programme exclusively for our clients. Suffice to say that it is at the cutting edge of nutritional thinking. It borrows much from both the latest scientific findings, research studies with the likes of world authorities such as Mauro Di Pasquale. Of course, we also use insights gained from our own work with literally hundreds of competitive bodybuilders and athletes.

The diet has helped our clients achieve amazing results. In 12 weeks, some clients have gained over 30lbs of weight with no change in skinfold (body fat) measurements. Others have gained 5lbs of muscle, and lost 19lbs of fat!. Results may vary Results are based on individual circumstances Timeframes for results are not guaranteed Willpower is always required!

“ Even classic ectomorphs can lose fat and gain muscle. It is tough going but the results are worth it!”. Our Muscle Fitness, Muscle Building & Bodybuilding Programmes consist of twelve weeks of intensive Workouts which includes the following: Initial Assessment & BioSignature Consultation This consists of a health and fitness questionnaire where we learn not just the hard facts of your previous exercise experience and medical history, but also seek to understand exactly how we can structure our Muscle Fitness, Muscle Building & Bodybuilding Workouts to best fit around your lifestyle.

Remember this is a strict methodology that we tailor in a bespoke fashion to your own unique circumstances. Furthermore, we incorporate regular BioSignature analysis into the programme. This is a truly ground-breaking personal training system that allows us to determine your unique hormonal profile, and then advise you accordingly on the best training, nutrition, and supplement protocols for your individual biochemistry and genetic make up. We also undertake an extensive body composition analysis whereby we calculate body fat percentages and take height / weight / relevant body part and skin-fold measurements. Structural, postural, and muscular balance testing – where are your weaknesses / strengths and how can they be addressed for a healthy, functional and injury free body. Developed by the one of the world’s best-known physical therapists, Gray Cook, this consists of a functional movement screen with the following tests:. Deep Overhead Squat.

Hurdle Step. In-Line Lunge.

Active Straight Leg Raise. Seated Rotation We also test you on several key major resistance exercises in order to assess the structural balance of key supporting musculature such as the rotator cuff.

This is to ensure the long-term integrity of your body’s muscles and soft tissue, keeping you healthy and active, and not on the physiotherapy table! Muscle Fibre Testing Utilising the data taken during the initial tests we then undertake a series of exercises and movements designed to non invasively test your muscle fibre make up and ascertain your balance of Type I, Type IIa, and Type IIb muscle fibres. This is done so that we can best decide what training systems and repetition protocols your body will respond most effectively to. Interestingly, we all have different fibre make-ups in different muscle-groups so this testing procedure proves extremely effective in helping us improve stubborn, non-responding muscles. Nutritional Consultation and Audit You must keep a food diary of exactly what is consumed during a so-called “regular” week.

This way we can accurately conduct a full-scale audit of dietary habits and make positive changes that are particular to how you eat, rather than making sweeping statements that apply generally, but not necessarily to you specifically. “12 weeks to make these changes!” The Muscle Fitness, Muscle Building & Bodybuilding Workout plans have very strict nutritional protocols that are made to fit around your own needs and lifestyle, not the other way around! Our personal training clients all receive highly personalised dietary programmes that break down exactly how you should eat for each individual day of your 84 day programme! Why do we go into such minute detail? The answer is simple – we like to be able to accurately tell you what you can expect from your 12-week commitment to us.

We simply do not believe in leaving anything to chance. Depending upon your exact goals, we also map out a full-scale supplementation programme that includes every possible permutation of what food supplements you can take to enhance your progress. Personal Training Sessions On the basis of the data gathered by our initial consultations we then construct a unique Muscle / Fitness, Muscle Building or Bodybuilding workout programme just for you. This is a 12-week workout plan that is designed to evolve as your own conditioning improves. It will see you gaining noticeable muscular weight and strength within the first 10 days. We also take into account the information gathered during the physical assessments, and construct a plan that takes into account any pre existing or potential structural / muscular imbalances, addressing weaknesses head on and eliminating them with the application of modern sports science programme design.

You will meet with your Personal Trainer at least 3 times a week for 12 weeks in order to perform your specific Muscle Fitness, Muscle Building or Bodybuilding workouts. Exactly how often you will train will be decided before we embark upon the programme as this depends upon individual goals and lifestyles.

We pay extremely close attention to everything that you do when exercising with us, always monitoring your form, your fitness and your progress. We view the “in the gym” part of our service as being a combination of motivator, educator, statistician and task master!

We are known for working our clients hard and paying very close attention to form, which is just one of the reasons why we get such fantastic results with our clients. Results may vary Results are based on individual circumstances Timeframes for results are not guaranteed Willpower is always required!

“A transformation is a journey that is forever evolving.” What we expect from you “12 weeks of UP coaching, 36 PT sessions, and Stuart made these spectacular changes. What do you think YOU can achieve?” We are very proud of our reputation for putting muscle on even the hardest of gainers. It is a reputation that we have had for a long time and we will do nothing to compromise that. Unlike most personal trainers who will take on any client, no matter how wavering their commitment, we are very particular about who we take on as a client, especially for a 12 week intensive workout programme for Muscle Fitness, Muscle Building or Bodybuilding. To this extent there are certain conditions that we demand each client agrees to before embarking on these workout programmes.

Make the time to train with us three times a week. We are willing to work at any time of the day or night, and will even open the gym at 4am if you ask us very nicely! There are always legitimate reasons not to exercise, but we will not accept that you can’t find the time for a 12-week period which, relative to your life-span, is a tiny amount of time. Accept that you must follow the 90/10 rule. 90% of what you do from exercise to food intake must be EXACTLY as we tell you.

The other 10% we leave to your conscience. Give 100% effort throughout the workouts and maintain a positive approach at all times. Muscle Fitness, Muscle Building or Bodybuilding isn’t a walk in the park, but if you embrace it wholeheartedly you will have an enjoyable, energising, and wholly rewarding experience.

About Our Results. We show you the best, we don't show you the worst. We show you people who follow the plans, not those who are all talk. We show you those who inspire even us with their commitment to their results. You cannot get results exactly like these.

You are unique and that means you can only get your own best possible results. Your results are a function of time spent following the plan; your genetic response to the right exercise and diet program; how hard you train; how consistently you come to the gym; how disciplined you are with your diet; & your starting point. Oftentimes the lower your starting point (poor fitness, terrible body composition) the better your results. We cannot do the work for you and the results you see here are a testament to the work ethic of our clients. Our reputation is that we are the best trainers in the world for helping you to unlock your potential, & we can lead you to the door, give you the key, even turn the handle and push the door open, but we cannot walk through it for you.

In the end the result is down to you. To find out more about our Body Transformation Programs fill the form below and we will send you details. LONDON Ultimate Performance was founded for one simple reason – to create and execute the most effective consultative health and fitness model in the personal training industry. This is the part where our passion bubbles over, and we can leave behind the analytical pragmatism and proven science that we apply to other facets of the business. Quite simply we are evangelical in our dedication and enthusiasm to constantly improve our offering, and remain at the forefront of the forward thinking, real world application of all aspects of physical conditioning.DISCLAIMER Results may vary Results are based on individual circumstances Timeframes for results are not guaranteed Willpower is always required!

© Ultimate Performance 2017 Personal Trainer - Mayfair City of London The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional. You must consult with a medical / fitness professional before starting any new exercise / nutrition program. UP FITNESS LIMITED. Company number 06279529 - Incorporated on 14 June 2007 3rd Floor Acresfields, 8 Exchange Street, Manchester, England, M2 7HA.

Here's what you need to know. Choose a training split based on your goals, schedule, training age, energy system requirements, and ability to recover. Body-part splits can be time consuming and impractical for those with fluctuating schedules.

Great for size gains though. Total body training is better for athletes. Push-pull routines are flexible.

The moderate frequency of movement is better for skill acquisition than body part splits. The intensive/extensive split is based on the neural demands of a workout. A heavy/explosive day is followed by a metabolic/high-volume day. Agonist/antagonist supersets work opposing muscle groups together, such as doing a bench press and a row. Hypertrophy specialization programs bring up lagging body parts. Focus 3+ days per week on one body part with one day per week for maintaining everything else.

The Best Training Split. For YouThere's no 'one size fits all' when it comes to workout splits. Your training depends on your goals, energy system requirements, schedule, and individual differences.That being said, let's review the basic, proven splits for successful training.

You decide which one fits your needs. 1 – The Body Part SplitBody part splits are your typical 'bodybuilder' split. In most cases, lifters attack each muscle group throughout the week in 5 or 6 training sessions.Pros: Body part splits use greater exercise variation to target individual muscles. They're great for 'shocking' muscles into growth due to high-localized volume, especially for lifters that typically train in total-body style routines.Increased volume and metabolic stress lead to greater hypertrophy than other splits. Just make sure you have a significant training base before jumping ahead.Cons: It's difficult to train with heavy multi-joint lifts without some degree of hindered recovery from previous workouts. You better have your workout nutrition, sleep needs, and other recovery essentials taken care of.Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program.

Many body part splits 'major in the minors' and are cosmetic based rather than performance based – not the best option for athletes or beginners. Example. Monday: Chest. Tuesday: Back. Wednesday: Shoulders.

Thursday: Legs. Friday: Arms/Abs. Saturday/Sunday: Off2 – Upper-Lower Training SplitUpper-lower training splits are a novel progression for those accustomed to total-body training splits as they allow more recovery and training volume. Upper body and lower body days are alternated for 4 workouts in a 7-day training split.Pros: Upper-lower training splits are a great progression from total body training and work well with most populations that want to gain size and strength concurrently.Upper-lower splits allow greater training frequency for quicker learning and mastery while still using significant loading.

They offer a moderate training frequency and moderate-high volume for hypertrophy.Cons: They often present generally unbalanced training times with upper body workouts taking much longer than most lower body sessions.Upper-lower training splits offer shorter recovery time between training sessions compared to body-part splits, which may hinder recovery. Lower body training is brutal; doing it two times per week might be too much for the weak minded. Example. Monday: Upper Body (Push Strength Emphasis).

Tuesday: Lower Body (Squat Pattern Strength Emphasis). Wednesday: Off or Active Recovery. Thursday: Upper Body (Pull Strength Emphasis). Friday: Lower Body (Hinge Pattern Strength Focus). Saturday/Sunday: Off3 – Total Body Training SplitTotal body training splits are maximally efficient and train the body as a unit rather than its component parts.Pros: Total body splits are for those short on time who want full-body stimulation. High frequency stimulation of muscles and moderate training volume suits many goals, such as fat loss, strength building, and hypertrophy.Total body training is better for athletes and allows easier integration of movement training. Minimized 'fluff' forces workouts to focus on essential items, not 13 variations of lateral raises.Total body workouts are great for beginners, fat loss, and general health.

It's easy to integrate other training modalities around total body routines as most movements and muscles are hit during each workout.Cons: Low intra-workout volume may hinder metabolic-stress related hypertrophy. Stronger lifters may struggle with recoverability from training legs 3 times per week.It's difficult to train more than 3-4 times per week without knowledge and self-awareness for auto-regulation.

Also, smaller 'show' muscles are likely neglected, which is tough on the closet bodybuilder psyche. Power Clean 5x3B. Bench Press 3x6C. Farmer Walk 3x30 secondsD2. Dip 3x 30 seconds – timed setTuesday: OFFWednesday:A. Push Press 5x3B.

Charles Poliquin Hypertrophy Program Design For Women

Plank 3x30 secondsD2. Biceps Curl 3x 30 seconds – timed setThursday: OFFFriday:A. Back Squat 5x3B. Bent-Over Row 4x6C. Dumbbell Bench Press 3x8-12D1. Kettlebell Crosswalk 3x30 secondsD2. Hip Thrust 3x12Saturday/Sunday: Off or Conditioning 4 – Push/Pull Training SplitPush/pull splits break training up by movement pattern.

The movements on the posterior side of the body are predominantly responsible for pulling actions while the front/anterior side of the body is responsible for pushing actions. Legs are often paired on 'pull' days.Pros: Push/pull routines are suitable for intermediate-advanced trainees.

They're an economical way to train and allow for flexible planning. Moderate frequency of movement is better for skill acquisition than body part splits performed once per week.Cons: Push/pull splits are of limited use with athletic populations because they segregate the body by muscles that work together. Push-pull routines are also a bit advanced for beginners who want to maximize their gains. Example. Day 1: Pull (legs/hamstrings, back, biceps, lower back).

Day 2: Push (chest, shoulders, triceps, legs/quads, abs)5 – Intensive/Extensive Training SplitThe intensive/extensive split bases training on the neural demands of a workout. For example, a heavy/explosive day is often followed by a metabolic/higher volume day.

Three or four days of training often work best.Pros: Intensive/extensive splits are an advanced programming strategy for athletes who want to take the next step. They're great for athletic populations and for training movement skills (like acceleration) in coordination with resistance training. They also offer a sound progression for developing greater levels of performance.Cons: Intensive/extensive splits are advanced and complicated to design. They may not be ideal for hypertrophy-oriented lifters because splits are focused on the inclusion of movement training, which may be detrimental to overall recovery for hypertrophy. Workouts are longer in duration on intensive days due to the neural recovery demands of intense exercise.

Example. Monday: Speed work, Olympic lifts plus compound push exercises. Tuesday: Metabolic/change of direction, pull emphasis. Wednesday: Off. Thursday: Speed work, Olympic lifts plus compound push exercises. Friday: Metabolic focus, pull emphasis in weight room.

Saturday/Sunday: Active Recovery6 – Primary Mover Plus Opposing SupersetsAlso known as non-competing supersets or agonist/antagonist supersets, these splits work opposing muscle groups together. An example would be doing a dumbbell bench press and a chest-supported row.Pros: Non-competing supersets are good for building muscle and achieving a one-to-one training balance on opposing sides of the body. Increased blood flow to antagonist muscle groups may improve performance and metabolic stress-related hypertrophy.Non-competing supersets are flexible and can allow for 3-6 days of training based on training age. Supersets are easily done to maximize training efficiency.Cons: Difficult to integrate movement skills, making it difficult for athletes to incorporate non-competing supersets as a primary method. They're a bit advanced for beginners and may pose recovery problems for older lifters. Example.

Monday: Chest/Back. Tuesday: Legs/Shoulders. Wednesday: Off. Thursday: Chest/Back. Friday: Biceps/Triceps. Saturday/Sunday: Active Recovery or Off7 – Primary Mover Plus SynergistThese splits combine major movers of an exercise with secondary movers in the same training day.

Back and biceps or chest and triceps splits are examples.Pros: Flexible training frequency with 3-6 days of training per week. Supersets create time-efficient workouts. High training volume yields greater intra-workout muscular damage.Cons: Advanced for beginners and tough to recover from for older lifters. Variability in training frequency may be difficult for younger lifters to set up. Example: 5 workouts per week.

Monday: Back/Biceps. Tuesday: Chest/Triceps. Wednesday: Legs/Shoulders. Thursday: Back/Biceps. Friday: Chest/Triceps.

Saturday/Sunday: Off8 – Specialization Training Splits: Hypertrophy Specialization ProgramsSpecialization programs focus on bringing up a lagging body part within a short time frame. This involves focusing 3+ days per week on one body part with one day per week for maintaining other body parts.Pros: Specialization workouts jump-start stagnant gains on a body part. High volume and frequency result in a dramatic increase in hypertrophy on the specialized body part. They're often a blast and great for more advanced lifters.Cons: Specialization workouts neglect other body parts during the program, potentially leading to atrophy and a decrease in performance. Specialized programs are unbalanced, making it hard to maintain other fitness parameters.

Example: Back Specialization. Monday: Low-Rep Horizontal Pull. Tuesday: High-Rep Vertical Pull.

Wednesday: High-Rep Horizontal Pull. Thursday: Low-Rep Vertical Pull.

Friday: Total Body Maintenance. So Which Split Should I Choose? Determine Your Main GoalYour goals must be clear. Focusing on isolation isn't ideal for athletes, as they need to move the body as an integrated unit.If your aim is to get as big as possible, then you don't need to spend time perfecting a sprint mechanic. Make your goal as specific as possible and then tailor your training split as needed. Assess Your ScheduleRegardless of how busy you are, you still have the same 24 daily hours the rest of us have.

I've trained a client with three kids, an hour commute to work each day, and 5-6 twelve-hour workdays each week – and he still finds a way to train 3-4 times per week.My point is, you have time, now prioritize. If training 2 hours per day 5 days per week isn't ideal for you, pick a more efficient split. A workout is only as good as its execution.

Determine what you'll do and then execute it. Training AgeTraining age is a highly variable but important factor in training.Beginners jump on body part splits and isolation workouts before they're strong enough to reap the rewards of focused isolation. Older lifters find they can't train as hard as often due to greater neural requirements, joint stress, and recovery. RecoverabilityThe body is an integrated system. Rather than looking at recovery based on how your muscles feel, you must take into account everyday stress, the nervous system, sleep quality, and nutrition.Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field.