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Maximal Weights Split


Hey guys

I'm wanting to do Charles maximal wrights arm program

He says to train the arms every five days

What split would you recommend following for this program?

He says not to do maximal weights on other body parts while following it for arms due to the nervous system

Thanks for the tips and help


Never heard of it, but here you go:

Day 1: Chest/Shoulders/Triceps
Day 2: Back/Biceps
Day 3: Legs
Day 4: Off

Day 5: Repeat

Can put another rest day in there too if too much (like before legs).


Meant to say, what are your stats?

Chances are, you probably simply need to focus on how well you are stimulating the arms while training them, rather than going on a specialisation phase (something usually only advanced lifters do).

Also, chances are (as is the case 90% of the time) you probably need to bring everything up...and arms are as big as they can be for a small size all over. No use complaining that your arms are only 14" when at average height you only weighed 160lbs lol.

If all those are true ^, you just need to put your head down (be consistent) and get the bodyweight/strength way up.


It's Charles poliquins workout Was massive at some stage :slightly_smiling:


Training for 2 years plus seriously and ive just came off my cut and wanted a good mass building phase

My arms are in symmetry with my Body so I guess they don't need specialization but I think my back is lacking even though I have trained it with as much volume and intensity as my chest my lats still lack width, my calves and back are my lagging parts

By getting my back up to scratch I'm hoping it may incourage my
Scale to move and this leading to an increase in arm


Standard 5 way split.

rest day at end and somewhere inbetween


I see.

Be careful with Charles' advice, IMO he over-complicates very simple matters...and in fact, is probably one of the greatest reasons why the whole "muscle confusion" thing took off so much (Charles loved to say that "anything works, but only for 2-3 weeks"....what?).

It's because of authors like him that my early training days were so sporadic and I got nowhere fast.

Get yourself a few highly recommended bodybuilding books, listen to the good advice on here (e.g. browse the t-cell alpha forum http://tnation.T-Nation.com/free_online_forum/blog_sports_training_performance_bodybuilding_alpha?pageNo=1&s=forumsNavTop , the "alpha cell roundtable" threads are great) and keep your training simple. For lagging body parts (i.e. parts that you struggle to stimulate), research exercises/basic techniques...no need to switch everything up and turn your training upside-own.


Wow, so much hate for Charles. I find his writing is so simplistic they most people miss understand him.

Remember what your grand ma said. If you can't say anything nice, shut up. Smiley face thingy.


keep it simple.

KingBeef got an awesome thread with several different splits, pick one you like and hit it.


Nah it was just a warning for anyone newer to lifting (not to change things too frequently or get too caught up in his deeper writings), I do like most of his stuff though, his routines were pretty straight forward :slightly_smiling:

Think it was while reading the Poliquin Principles that I had to stop half way because I started over-analysing everything haha


Think I'm gonna do my original plan and do hss-100 back without to knock my Lats up a gear anyone know if you go to fail on the sets as you usually would or nor??// as some say not too which I don't understand as its not a strength program