For advanced lifters looking to push their arm training to the extreme, Poliquin also popularized a method known as the “One-Arm a Day Arm Cure.” The protocol involves working just one arm (both triceps and biceps) each day, six days a week for six weeks—one day the right arm, the next day the left. Only three other exercises are performed: squats, bench press, and bent-over barbell rowing.
The program often includes exercises designed to target the brachialis —a muscle lying under the biceps. Developing the brachialis pushes the biceps up, leading to a much thicker arm appearance.
"Winning The Arms Race" focuses on arm development, providing insights and training methods to enhance arm size and strength. Given your interest, here are some key points you might find valuable:
He often used "Multi-Pathway" routines, where you rotate between pronated, neutral, and supinated grips to target every possible angle of the elbow flexors. Signature Routines from the Program Charles Poliquin Winning The Arms Race Pdf Pdf Checked
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Websites like eBay, Abebooks, or specialized forums might have sellers offering used copies or PDFs of the book. For advanced lifters looking to push their arm
Superset B (Targeting the Brachialis and Lateral Triceps Head)
You will learn techniques such as Reverse Grip Preacher Curls (for brachialis), Incline Dumbbell Curls (for long head hypertrophy), and specialized Tricep Extensions .
Many lifters focus solely on the biceps brachii, ignoring the —a muscle that sits underneath the lower bicep. Poliquin noted that developing the brachialis pushes the bicep up, creating a dramatic "peak" and adding instant thickness to the arm. The PDF details specific movements, like hammer curls and reverse curls, utilizing thick grips to target this region. High-Intensity Accumulation and Intensification Cycles Developing the brachialis pushes the biceps up, leading
Winning the Arms Race: A Deep Dive into Charles Poliquin’s Blueprint for Massive Arms
All loading parameters are a function of the number of reps you choose to perform. The rep count dictates the rest intervals and the number of sets you’re going to do. Once you’ve decided that, it limits which exercises you can do.
Each cycle builds upon the previous one. For example, a phase might focus on "accumulation" (high volume, 10–12 reps) followed by "intensification" (heavier weight, lower reps). Strength-Size Connection:
One of his most sought-after resources? — a classic guide to building bigger, stronger, more symmetrical arms.
Because Winning the Arms Race is no longer sold as a standalone PDF on the official Poliquin Group store, your best options are: