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David explains,  The first time you meet Charles he does an overall body composition test and then determines your weaknesses. Poliquin determined that David was proportionately weaker in his lower back, hamstrings and the scapulae retractors (muscles that pull the shoulders back). For the lower back and hamstrings, Poliquin prescribed good mornings, and both Romanian and snatch-grip deadlifts. For his back muscles, David performed numerous variations of chin-ups and pull-ups.<br>One of the most effective exercise methods David was exposed to in training with Coach Poliquin was lifting chains.  That was the first time I did it and I liked the philosophy behind it, says David.  Chains force you to explode on the way up, so when you take the chains off you ll just explode right through that sticking point.