Poliquin 5x5 Program

Q: I've heard and read tons about how you need to change your routine frequently in order to obtain maximal results. However, I am a creature of habit (no, not a nun).

This is the foundation course that all other courses in the Poliquin® Program Design Series will build from. Learning the principles of program design will help. Arm Training With Maximal Weights by Charles Poliquin. Eawag Sandec Training Tool. Is a sample 5x5 program using 200-pound close-grip bench presses.

I've found three or four routines that work for me and am planning a stretch of German Volume Training in the future. How long could someone reasonably wait before returning to a routine that has worked for them in the past? A: From practical experience, I would say 12 weeks would work. In other words, assuming you've been doing completely different routines in the interim, you could return to a previous 'favorite' workout after three months. Regardless, you might still want to make some changes in that workout. For instance, if your favorite routine employed lying barbell triceps extensions, you might want to do the movement with dumbbells or cables the second time around. Remember, variety is the key!

Q: I'm 58 years old and have been seriously training for 11 months. I train three days a week, exercising each body part once a week, doing three sets of ten, eight, and six reps, with progressively heavier weights each set. The result has been increased muscle tone and strength. I'm seeing some muscles that I've never seen before!