Q: The Old Man Young Muscle ebook has been a godsend for me. It opened my eyes on so many levels. I’m in my 50s and have been a fan of your Positions-of-Flexion method for many years. It’s precision gave me amazing gains when I was younger without overtraining. My question is: I want to go back to using three-exercise POF for most muscles, but I think that might require more recovery at my age. How should I implement POF without overtraining? 
A: Recovery is specific to the individual, so you may be fine plugging in the full-POF stretch-first workout from OMYM Chapter 9, page 68.
You can shuffle the exercise order if you want to do the ideal exercise first instead of stretch—although some ideal exercises are stretch, like sissy squats for quads…
That listed stretch-first pre-ex workout is based on Mike Mentzer’s training approach with a POF tweak. For example, for triceps…
Stretch: 2-DB overhead extensions 1 x 15-20
Midrange (ideal): DB decline extensions 2 x 10, 7
Contracted: 2-DB kickbacks 1 x 11
You’ll see in the workout on pages 71-72 that Speed Sets are included to help mitigate muscle damage, but you may still need more days between. After all, you’re covering all the positions for each target muscle…
The solution for more recovery is simple. Keep training Tuesday, Thursday, and Saturday, as the OMYM schedule shows; however, alternate upper- and lower-body workouts—like this:
Tuesday: Upper body
Thursday: Lower body
Saturday: Upper body
Tuesday: Lower body
Thursday: Upper body
Saturday: Lower body
Repeat
So week 1 you train upper body twice and lower body only once; then the following week it’s reversed—you train upper body once and lower body twice.
That means during week 1 you’re getting four days between upper-body workouts and five days for lower body. Then the next week it’s reversed.
By the way, full-on POF worked incredibly well for me and my training partner Jonathan Lawson back our younger days. Here’s a shot of his back during that time—no drugs or Photoshop…
Just remember that finding your ideal recovery takes some experimentation for optimal mass creation—and as we age, it’s a moving target.
Your Efficient Mass-Building Handbook: For more mass-building tips like the above plus complete workouts that include the ideal exercise for each muscle and the best stretch and contracted add-on moves, get your copy of Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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