Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it. A friend said it helped him build 10 pounds of new mass in just six weeks. Where do I start? Is there a basic 4-days-per-week POF mass workout I can use?
A: We have POF in almost all of our e-books because it makes so much sense and has built so much muscle for so many—including us.
One of the best back-to-basics POF mass workouts is the 3D Power Pyramid Workout, chapter 2 in the Freak-Physique Stretch-Overload Workout e-book.
That program is a 2-way split, so you divide your body over Monday and Tuesday, then repeat on Thursday and Friday.
You basically do a 3-set pyramid on the big midrange move, so your reps go 8, 6, 3-4. Keep your form strict, but go semi-heavy.
Then for the stretch- and contracted-position exercises you do one to two sets of 8-12 reps. Simple. For example, biceps is…
Midrange: Barbell curls (add weight each set), 3 x 8, 6, 3-4
Stretch: Incline curls, 1-2 x 8-12
Contracted: Concentration curls, 1-2 x 8-12
Right after we originally released this power-mass program, K.T. Fostoria wrote and said,
I’m 31 years old and started lifting weights shortly after I graduated high school. In 10 years of training I didn’t put on much muscle weight. Then I was introduced to 3D Positions of Flexion. I tried the Power Pyramid Program and went from 195 to 215 in two short months [almost 20 pounds of muscle in eight weeks]. Thank you very much for POF. Without it I might have given up.
Pretty powerful stuff. Of course, K.T.’s results are some of the best we’ve had reported—but who knows what YOU can do till you try it on for size.
Is the program tough? Absolutely, but that’s what makes it so productive. Luckily each bodypart routine doesn’t take long, so you don’t sap your recovery ability–but you do blast each target muscle hard through it’s full range of motion. That’s key for ultimate fiber activation and mass stimulation.
Also, the 3D Power Pyramid works well with the 4X moderate-weight, GROWTH-THRESHOLD method as well. You can do a 4X or 3X sequence on each exercise instead of heavy straight sets…
Pick a weight with which you can get 15 reps, but only do 10; rest 35 seconds, then do it again. Repeat for the designated number of sets, and on the last one—set 3 or 4—go all out to failure. If you get 10, add weight to that exercise at your next workout.
Use the programs in Freak-Physique as listed or devise your own hybrid size-building routines. Lots of proven mass workouts you can use to get HUGE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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