Q: I always get training ideas from your ebooks. The new ones are your best, IMO, and I love the workouts. Showing each one with every exercise pictured is a great help. Now I’m trying to decide between the OMYM2 workout and the new full-POF workout [in The Ultimate-Mass Exercise Guide]. Do you prefer one over the other?
A: The New POF workout will take you somewhat longer to complete. That’s because you train all three positions, or “torque curves,” for each muscle—like this for triceps…
Let’s compare both workouts…
The New Full-POF Workout (Exercise Guide, pages 53-60)…
1) You do ideal + stretch + contracted for every muscle at each session
2) Train each muscle twice a week
3) Use easier subfailure sets at your second full-POF workout (same 3 exercise for each muscle)
The OMYM2 Workout (Old Man Young Muscle 2 pages 46-55)
1) You alternate between a more damaging stretch day and a less-traumatic contracted day
2) Train each muscle twice a week
3) Take sets to failure or very close at every workout (no subfailure workouts here)
So the OMYM2 Workout has built-in damage control: less stretch at the second session—and also less overall volume at each workout…
Workout 1 (stretch emphasis): Low-incline pushouts (ideal) + Overhead extensions (stretch)
Workout 2 (contracted emphasis): Low-incline pushouts (ideal) + Cross-cable pushdowns (contracted)
While the full-POF workout is all three exercises every training session—more volume.…
If you’re like me—older with mediocre genetics and not on drugs—use the OMYM2 Workout most of the time; however…
You can use full-POF bodypart routines as specialization within the OMYM2 workout….
For example, to focus on triceps for a few weeks, pull the full 3-exercise POF workout from the Exercise Guide (pictured above), and use it at every workout….
Keep the rest of the bodypart routines the same—one day stretch emphasis, the next contracted emphasis.
After a few weeks of POF specialization for the triceps, switch to full POF for another target muscle, like chest.
It’s an efficient POF target-training tweak to help you sculpt a more perfect physique.
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