Yesterday I addressed the question from a 75-year-old trainee who felt that the OMYM2 workout was too much for him…
A good solution for him or for anyone with limited recovery ability is to use one workout a week as ideal exercise only; the other you use the ideal + one add-on move.
But what about the opposite scenario—someone who is in their 40s or younger with average or above-average recovery ability?
A bit more volume can produce more high-threshold motor unit activation at each workout. I recommend the full Positions-of-Flexion program in The Ultimate Mass-Exercise Guide.
It has more volume than the OMYM2 workout because you do full POF for each target muscle rather than the ideal + only one add-on move…
Ideal Exercise + the missing positions (Stretch and/or Contracted)
That’s three exercises for chest, but not every muscle requires three. For example, for quads you do sissy squats—the ideal, which is also stretch. Then you follow with top-flex cable squats or leg extensions for the contracted position; however…
In the full-POF workout, your quads get residual work from squats when you train glutes. Keep that in mind when you determine volume for each muscle.
The chest workout above is four sets, as opposed to three in the OMYM2 workout. Can you do more than four?
I’ll address that in the next training newsletter.
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