Q: I saw someone mention that Arnold used Positions of Flexion. Is that true? I’m thinking about trying it, but I’m not sure if it will work.
A: Arnold, the Austrian Oak, used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at the workouts he used during his bodybuilding dominance, you’ll see shades of Positions of Flexion (POF), such as bench presses (midrange), flyes (stretch), and crossovers (contracted) for his massive chest.
One bodypart on which he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch), and concentration curls (contracted)…
Perhaps that’s why Arnold’s biceps are still considered some of the all-time best—that and good genetics.
Does POF work? Well, it provides you with structured exercise choices that train each bodypart through their full range of motion, which is a big piece of the mass-building puzzle. The three positions—midrange, stretch, and contracted—do more than complete the full-range chain, however. They also provide growth stimulation from three specific pathways: max force, stretch overload, and tension/occlusion.
Each of those contributes to growth in its own unique way. For example, an animal study that used only stretch overload for one month produced a 300 percent increase in muscle mass. That’s the largest muscle mass increase ever created in a lab setting, and that’s with just one of those “positions,” or pathways.
We want to get you excited about trying POF because believing in what you’re doing is critical to success. With that in mind, here’s one of the many e-mails we’ve received on the power of Positions of Flexion…
I’ve been using the 3D POF routine [from 3D Muscle Building] for over 4 months and have gotten the best results I’ve ever had. I’m 18 and have seriously added to my measurements while losing body fat at the same time. My arms are now at 17’’ while my waist has gone down to 29’’! The X Reps have changed my life forever also, and they’ll always be in my workouts. I plan on staying—Sage Natvig, via Email
drug freeand competing soon, as I feel like I’ve stumbled upon the Holy Grail of muscle building! Thank you!
Arnold also used end-of-set X-Rep partials in various forms. We’ll have more on that in a future newsletter.
Note: 3D Muscle Building is the official Positions-of-Flexion e-workout guide. Most of our mass programs are built around POF, so this is considered by most of our readers to be their mass-building bible.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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