8/ The Shock Method 3x12 is dead. Poliquin’s method: Exercise #1: 6 reps heavy Exercise #2: 12 moderate Exercise #3: 25 high-volume

Charles Poliquin was the greatest strength coach of all time: • Trained over 800 Olympic athletes • Trained them to 26 gold medal victories • Authored 8 best-selling fitness books Here are his 10 weightlifting secrets to supercharge your performance. 1. Grip Strength:

Poliquin knew grip strength dictated overall power. Most lifters ignore it, capping their potential. Use Fat Grips to build crushing grip strength—strong hands lead to stronger lifts. But speed is also a key factor…

2/ Control Your Lifting Speed Most people go too fast in their lifts and cheat on their form, which leads to injuries and less growth, despite "lifting heavier." Do this instead for better form AND muscle growth: • Lift in 1 second. • Pause briefly. • Lower for 4-6 seconds.

Focus on Recovery Poliquin knew that Essential Amino Acids (EAAs) with 40% Leucine support lean muscle growth and recovery, helping you get better results for your effort.

I formulated this pure EAAs supplement with 40% Leucine to help lifters enhance recovery.

3/ Vertical vs Horizontal Neglecting overhead presses can cause shoulder imbalances and injuries. Swap out bench presses (crazy, I know) for standing overhead press to get stronger shoulders and stabilizing muscles. He recommends another underused exercise…

4/ Cables > Dumbbells > Machines Machines force fixed movement patterns—great for hitting specific muscles, but not for functional strength. Prioritize cables or dumbbells instead. They engage more muscles, improve stability, and build real strength.

5/ Shrug it Off Most guys butcher shrugs, limiting gains. Poliquin taught one-arm dumbbell shrugs with a slight forward lean for full trap activation. • Barbell shrugs limit range • One-arm shrugs = better contraction Some people are going to hate me for this next one…

6/ Single-Arm Rows Win Barbell rows limit range and encourage cheating; Poliquin favored one-arm dumbbell rows for better contraction and back growth. • Barbell rows = limited range • Dumbbell rows = full stretch and contraction • A strong back = a strong body

7/ All Deadlifts, All the Time Poliquin was obsessed with deadlifts. All forms are good, but Hex Bar is safer for the back, especially for taller lifters (6ft+). Focus on the full range of motion and DON'T arch your back. The next one is “shocking.”

This forces adaptation and rapid growth. • Break plateaus with intensity shifts • Hits fast & slow-twitch fibers • More size, endurance & strength There’s another one, you might not be expecting this, but…

9/ Front Squats Dominate Back squats are overrated. I hate front squats, but they do work. They engage your abs, don’t let you cheat your posture and target your quads (though less comfortable during the rep).

10/ Strength Clusters Unlock savage strength with Charles Poliquin’s brutal method. I’ll let him explain it:

Poliquin’s Strength Secrets built champions. Apply them to become your best. Hit the gym focusing on functional strength through a full range of motion.

Thank you for reading. Struggling with weight, low energy, pain, or chronic symptoms? • Follow me @craigbrockie for proven solutions. • Sign up for my weekly email newsletter to learn how to achieve Ultimate Health:

A bit about me: 30 years ago, I was always in chronic pain, with crippling anxiety and a broken immune system. Since then, I’ve invested 7-figures researching the best health and performance-enhancing methods worldwide. This account exists to help people live their best life.

What is ONE thing you learned from this thread? Comment below... And follow me @craigbrockie for more evidence-based health insights to improve your health and longevity.

Are you saying first set... 6 reps heavy 2nd set lighter but more reps?

Correct!

LOVE these! Can be used for all levels of fitness and many movement patterns

Yes, drop sets are effective!