You saw a couple of examples of the new Postions-of-Flexion mass method applied to chest—without barbell bench presses, which are inefficient…
Remember, the new POF is no longer midrange + stretch + contracted; it’s now the ideal exercise + the missing positions.
In other words, you lead off with the ideal, or ultimate, exercise to efficiently stimulate the most muscle size.
Let’s talk lower body, specifically quads. I listed a workout a few newsletters back, but I want to revisit it to clarify some points…
First, there are no barbell squats included. Why?
If you’ve read Old Man, Young Muscle, you know that squats are lacking when it comes to direct quad stimulation…
The forward torso lean shifts a lot of the load to glutes and lower back. And even if you remain upright, as in a front squat, the load is spread over multiple muscles.
Sissy squats are much better at loading the quads—no spine crushing necessary. Plus, it’s a direct hit without involving other muscles.
Efficient at packing on maximum mass, and safe—unless your hand slips and your head hits the floor…
The sissy squat is a stretch-position exercise. I follow that with a combo midrange/contracted. Cable squats or wall squats with a foam roller behind my back and a dumbbell in each hand. To emphasize contraction on either of those, flex at the top of each rep.
Those are my only good choices in my home gym…
If you’re in a commercial gym, you can do leg extensions. Again, the extensions are more isolated—a better direct hit and a pure contracted-position move…
So no standard squats anywhere? Yes, but for blasting your backside as an add-on exercise…
To lead off glutes, an ideal: machine hip extensions or cable pull-throughs. I use the pull-throughs because those damn machines are expensive…
For your second glute exercise, it’s squats. My recommendations: Dumbbell squats. Or even leg presses. I’m just no longer a believer in the necessity of turning your spine into an accordion. Cost/benefit: not worth it…
By the way, that’s not me in the pull-through photos. She has a number of better body parts than I do…
Her form is almost perfect, but I like to squat a bit more in the down position for better glute stretch.
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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