In our Zen 33 newsletter, we had before and after pictures of Frank Zane. We found a few others in our archive that show his progression from skinny teen, age 17, to bulky 20-year-old to Olympia physique perfection…
It’s interesting that he refined his mass over the years. Rather than getting bigger, he got denser and more proportioned. Zane was never a bigger-is-better bodybuilder, and we respect that.
He tended to concentrate on his weak areas while going for an extreme-lean look at contest time. He was a stickler for ripped aesthetics, not size…
Sculpting your physique isn’t easy, but a good place to start is training a lagging muscle from the three designated angles, or positions, of flexion, it requires at each workout. We call it POF. For example, for quads…
Midrange: Squats or leg presses
Stretch: Sissy squats
Contracted: Leg extensions
POF attacks the 3 key hypertrophy triggers for optimal mass stimulation, according to Brad Schoenfeld, Ph.D.:
1) Mechanical tension (with heavier training) = POF MIDRANGE: squats, bench presses, etc.
2) Metabolic stress (by blocking blood flow during sufficient tension time for cell swelling) = POF CONTRACTED: leg extensions, machine flyes, etc.
3) Muscle damage (via microtears in the fibers) = POF STRETCH: sissy squats, DB flyes, etc.
For the Positions-of-Flexion muscle-building manual, with many complete programs…
Get your copy of 3D Muscle Building HERE
If you want our NEWEST e-book that includes POF programs and the 4X mass method…
Grab our best deal, with multiple bonuses, the After-40 Muscle-Size Manual package HERE
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
7-Minute “Miracle Fix” for Stubborn Belly Fat
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