Charles Poliquin was one of the most influential strength coaches in the world, known for his innovative training methodologies, nutritional strategies, and detailed attention to program design. Below is a lexicon of key terms and concepts frequently used in his coaching and teachings.
A
- Accumulation Phase – A training phase focused on hypertrophy, higher volume, and increased time under tension.
- Absolute Strength – The maximum amount of force a person can generate, regardless of time constraints.
- Advanced German Volume Training (AGVT) – A modified version of German Volume Training (GVT) to avoid adaptation.
B
- Biosignature Modulation – A system Poliquin developed that links hormonal balance to body fat distribution.
- Bulgarian Wave Loading – A progressive intensity method where sets increase in weight followed by a slight drop before another increase.
- Bilateral Deficit – The phenomenon where the sum of strength in two limbs individually exceeds their combined strength when trained together.
C
- Cluster Training – A method using short intra-set rest periods to lift heavier weights for more reps.
- Caliper Measurements – A key component of Biosignature Modulation used to assess body fat percentage and hormonal imbalances.
- Cheat Reps – A strategic use of body momentum to extend a set past failure.
D
- Doubles (or Double Split Training) – Training twice a day to accelerate adaptations.
- Density Training – A method that manipulates the amount of work done in a given time period.
- Dopamine-Dominant Athlete – A classification in Poliquin’s neurotransmitter profiling system, indicating an athlete who thrives on heavy loads and explosive work.
E
- Eccentric Emphasis Training – A method focusing on lengthened contractions to maximize strength and hypertrophy.
- Energy System Training – A strategy that tailors conditioning to a sport’s primary energy demands (ATP-PC, glycolytic, or oxidative).
F
- Fat Distribution Patterns – The study of how hormones influence where body fat is stored.
- Fascial Stretching – A technique used to enhance muscle growth by expanding the connective tissue surrounding muscles.
- Five-Day Wave Loading – A progressive overload system using increasing intensity over five sessions.
G
- German Volume Training (GVT) – A high-volume hypertrophy method consisting of 10 sets of 10 reps.
- Glycemic Load – The total impact of a meal’s carbohydrate content on blood sugar.
- Grip Strength Assessment – An evaluation method used to determine neurological efficiency and recovery.
H
- Hormonal Profiling – Assessing an individual’s hormonal status through body fat measurements and blood markers.
- Hyper-Adaptation – The body’s increased ability to tolerate training stimuli through progressive overload.
- Hydrolyzed Protein – A pre-digested protein supplement Poliquin often recommended for rapid absorption.
I
- Individualized Training Programs – A hallmark of Poliquin’s approach, ensuring that training is specific to genetic and neurological makeup.
- Insulin Sensitivity Protocols – Nutritional and supplement strategies to improve how muscles utilize glucose.
- Iso-Dynamic Contrast Method – Alternating between isometric and dynamic movements to enhance strength.
J
- Javorek Complex – A series of multi-joint movements performed sequentially without rest.
- Joint Angle Specific Training – Training muscles at different joint angles to optimize performance.
K
- Kaatsu Training – A form of blood flow restriction training.
- Kinesthetic Awareness – The body’s ability to sense movement and position, often trained through proprioceptive drills.
L
- Lactic Acid Tolerance Training – High-intensity methods designed to increase the ability to buffer acidity in muscles.
- Limb Dominance Assessment – Testing for strength imbalances between limbs.
- Load Manipulation – Adjusting weight intensities for progressive overload.
M
- Myofibrillar Hypertrophy – Muscle growth focused on increasing the density of contractile proteins.
- Macro-Nutrient Timing – The strategic intake of carbs, fats, and proteins around workouts.
- Mental Rehearsal – A technique used to enhance performance through visualization.
N
- Neurotransmitter Profiling – Poliquin’s system for tailoring training based on an individual’s dominant brain chemicals (dopamine, acetylcholine, serotonin, etc.).
- Negative Accentuated Training – A focus on slow, controlled eccentric phases.
- Nutrient Partitioning – The process of directing nutrients toward muscle growth rather than fat storage.
O
- Overcompensation Principle – Training beyond failure to stimulate supercompensation in strength and muscle gains.
- Overreaching vs. Overtraining – A distinction between beneficial temporary overloading and chronic systemic fatigue.
P
- Poliquin Step-Up – A variation of the step-up focusing on VMO activation.
- Pavel’s Ladder – A method adapted from Pavel Tsatsouline involving ascending and descending rep schemes.
- Protein Pulsing – A method of consuming small protein doses throughout the day to maintain nitrogen balance.
Q
- Quad-Dominant Training – A term used to describe an athlete whose squatting mechanics overemphasize the quadriceps at the expense of the posterior chain.
R
- Relative Strength – Strength in relation to body weight, often used to assess athletic potential.
- Rest-Pause Training – A method using short intra-set breaks to extend performance.
- Rotational Training – A focus on diagonal movement patterns to enhance core stability.
S
- Strength Deficit – The difference between maximal concentric force and potential eccentric force.
- Super-Accumulation Training – A phase where extreme fatigue leads to greater adaptation after recovery.
- Structural Balance – A concept of ensuring symmetry in strength between agonist and antagonist muscles.
T
- Tempo Training – Assigning specific speeds to the eccentric, isometric, and concentric phases of a lift.
- Testosterone Optimization Protocols – Nutritional and supplement-based approaches to naturally enhance testosterone levels.
- Tri-Sets – Performing three exercises back-to-back for the same muscle group.
U
- Unilateral Training – Single-limb training to address imbalances and enhance neurological efficiency.
- Undulating Periodization – Varying intensity and volume throughout a training cycle to prevent adaptation.
V
- Vertical Integration – A training system incorporating multiple physical qualities simultaneously.
- Volume Cycling – Adjusting training volume systematically to optimize recovery and progression.
W
- Wave Loading – A method of fluctuating load intensity within a session to enhance neural efficiency.
- Weak Point Training – A targeted approach to fixing movement or strength deficiencies.
X-Y-Z
- Xenoestrogens – Environmental estrogens Poliquin warned about in relation to fat gain and hormonal imbalances.
- Yielding Isometrics – Holding a loaded position to increase strength endurance.
- Zone Diet Adjustments – Poliquin’s modification of the Zone Diet for strength athletes.
This lexicon reflects the depth of Charles Poliquin’s contributions to strength training, nutrition, and performance optimization. His methods continue to influence athletes and coaches worldwide.