For the uninitiated, original Positions of Flexion training hits a muscle within three distinct parameters for complete target-muscle development:
Midrange: Using muscle synergy—multiple muscles working together with the target as the prime mover
Stretch: Training the target against resistance at near full elongation
Contracted: Training the target against resistance at near complete contraction
And contracted-position exercises are best if they have continuous tension—no resting point along the stroke.
The best example is triceps:
Midrange = close-grip bench presses
Stretch = overhead extensions
Contracted = pushdowns
Notice that you get triceps midrange work during any type of chest press, so a better “midrange” is lying triceps extensions (skull crushers) on a slight decline.
Those lying extensions also qualify as the ideal exercise for triceps. And that “ultimate” exercise is what redefines the new POF method, which is…
Ideal exercise + the missing positions
Let’s take chest. You want to emphasize the ideal exercise, so that’s the lead-off move. Here is one possible new POF chest workout…
Ideal: Dumbbell decline presses
Stretch: Flat-bench flyes
Contracted: Machine flyes or cable crossovers
That follows original POF protocol, but others don’t, like quads, which start with stretch-position sissy squats.
Plus, there are some tweaks and variations to make the above chest routine more efficient at building mass. That’s the subject of the next training newsletter.
Note: For a list of the three-position exercises (POF) for each muscle, see the chart on pages 42 and 43 of Old Man, Young Muscle.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, 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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