Charles Poliquin’s
Smart Training
Q: I have a question about German Volume training. Would it be wise to include a day in the 10 sets of 10 method where you just focused on biceps and triceps for the whole thing—say, curls and extensions? If not, why? I do notice that on shoulder and arm day, incline hammer curls are in the program, but there are no specific triceps movements on any day. Wouldn’t that leave the triceps underworked? A: Yes, you’d definitely include triceps-specific work in one of the workouts. I’m not sure what article you are referring to, but I have always included triceps work in any German Volume program I have prescribed. With German Volume training you want to use exercises that provide the most bang for the buck—big compound movements such as squats and military presses—not small, single-joint exercises like triceps kickbacks or leg extensions. I like to use pressing movements as the triceps exercise; either close-grip presses or dips are your best bet. Both also work your anterior deltoids and pectoralis major. I like to use a five-day rotation with German Volume training:
Neveux \ Model: Dan Decker
German Volume Training
A: Powerlifters get their trap development from years of deadlifting, while Olympic lifters get theirs from the Olympic lifts and their derivatives. Power cleans and power snatches are probably the most effective exercises for developing the traps, after shrugs. Doing five sets of six reps on one of those lifts will pack meat on your traps. If you’re going to do shrugs, I suggest you use dumbbells and work only one side at a time. That way, you’ll have way more range than with a bar. If you use machines, the Atlantis and the Hammer brands probably offer the best choice on the market, for they allow you to work the traps unilaterally. The Hammer brand has two points on the lever where you can overload the strength curve, permitting you to better match the resistance curve with your strength curve. Retracting the scapulae at the top of the motion on shrugs is certainly not a good trick. In fact, it’s somewhat dorkish. Think about it: How does gravity exert its pull when you try to move perpendicular to it, instead of against it?
Dumbbell shrugs are great for traps—and you can even train one side at a time.
Day 1: Chest, back Day 2: Legs, calves, abs Day 3: Off Day 4: Arms, shoulders Day 5: Off
Q: What’s the best way to build traps? I notice that powerlifters and Olympic lifters seem to have the best traps. By comparison, bodybuilders’ traps are nothing. Shrugs and upright rows don’t seem to do a whole lot for me, and I seriously doubt that powerlifters do any shrugs. What’s their secret? Is it deadlifts? And if so, are there any little tricks for putting more load on the traps, like retracting the scapulae? 44 NOVEMBER 2006 \ www.ironmanmagazine.com
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Neveux \ Model: Derik Farnsworth
You can repeat the five-day cycle six times. That will definitely add some muchneeded muscle—guys at the gym will stop calling you Paris Hilton.