Frank Zane, 3-time Mr. Olympia, was never a bigger-is-better bodybuilder. He concentrated on his weak areas to sculpt ripped, aesthetic mass…
And he did that with moderate poundages in the gym, which is why he could display the above eye-popping physique as he neared his 50th birthday…
Sculpting aesthetics starts with training your muscles from the three designated angles, or positions, of flexion—especially your weak areas. 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.:
- Mechanical tension (with heavier training) = POF MIDRANGE: squats, bench presses, etc.
- Metabolic stress (by blocking blood flow during sufficient tension time for cell swelling) = POF CONTRACTED: leg extensions, machine flyes, etc.
- Muscle damage (via microtears in the fibers) = POF STRETCH: sissy squats, DB flyes, etc.
Positions-of-Flexion training is included in our NEWEST e-book, with workouts emphasizing only moderate poundages for sculpting mass without injury—it also includes the POF Mass-Move Matrix, showing key exercises in each Positions of Flexion…
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
Will You Protect Your Family?
Mike Westerdal is a renowned personal trainer and national best-selling physical preparedness author, but he’s also a father and a husband… who would do anything to protect his family.
He used to get pushed around when younger and spent years building up his body and becoming stronger, getting mentally and physically tough the hard way. As he got bigger, he learned to handle himself, and working in security, he learned first-hand how violence really plays out.
Some of the other guys online who show off their self-defense videos and books need to get a grip. The level of skill needed to pull off their basic moves is CRAZY for most ordinary people.
If a defense system requires more than a few hours to master, it’s not a program.
The only techniques you will ever use are the simple ones.
They need to work for an ordinary person without prior training, technique, or ability.
So even if you think you don’t have time to learn how to defend yourself…
You don’t need to spend years training to be a martial artist.