Q: I like using all three Positions-of-Flexion exercises for each muscle [as in the New POF Workout in the Ultimate-Mass Exercise Guide]. But doing it twice a week feels like too much. Can I do full POF at one workout and then the ideal exercise only at the next?
A: You can do whatever you like. Your recovery ability is an individual thing, which is why I consider the workouts I outline as templates…
In other words, you may need more or less work, depending on genetics, age, diet, stress (a.k.a. grouchy wife), etc.
I like your idea of alternating full POF with an ideal-only workout. For the uninitiated, the new Positions-of-Flexion mass method is…
Ideal exercise + the missing positions
So for chest, as pictured above, it’s cable chest presses (ideal) + flyes (stretch) + cable flyes (contracted)
At your next workout, you’d only do cable chest presses, two-set STX, then move on to the ideal exercise for your next muscle group, mid-back.
After a couple of weeks, if two sets for each muscle doesn’t feel like enough on ideal-only day, you can try three.
You’ve got the right mind-set: complete muscle recovery is key between workouts. It can be the difference between gaining a half ounce vs. pounds of muscle over the coming months.
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