In the manual, Poliquin often prescribed 10×10 for biceps and triceps on separate days — but with only 30–45 seconds rest. This triggers hypertrophy via metabolic stress and mechanical tension.
Poliquin emphasized that 2/3 of arm size comes from the triceps. Many programs overdo curls. His rule: (close-grip bench, dips, lying triceps extensions) before moving to isolation curls. Charles Poliquin Winning The Arms Race Pdf Pdf Checked
Because Poliquin’s estate and Poliquin Group™ still own the rights to much of his work, free PDFs may be incomplete or unauthorized. A “checked” copy is often just a cleaner scan, not necessarily an official release. In the manual, Poliquin often prescribed 10×10 for