T Nation

Poliquin's Slow Tempo Arm Routine

I wanted to get some feedback from t-mag readers and writers who have tried Poliquin’s Slow Tempo Arm Routine. This routine involves the manipulation of tempo to produce hypertrophy and strength gains for the arms. I just finished the three week accumulation phase where the tempos are definitely a shock (408, 505,303). I measured my upper arms and forearms before I started and today and I am happy with my results. My upper arms cold measurement went up 1/4 inch and pumped measurement went up 3/8 inch. Forearms grew 1/4 inch cold and pumped. I now have the three week intensification phase. I’ll be very surprised and very happy if they continue to grow at the same pace. I don’t think any drug-free bodybuilder/athlete would be displeased with an increase of 1/2 inch on each upper arm in just six weeks. I recommend this program to anyone who is currently using fast explosive tempos for their arms and wants to shock them into new growth. I’ll post my final results in three weeks…