In the last training newsletter I recommended the full Positions-of-Flexion workout from the Exercise Guide for someone who is in their 40s or younger with average or above average recovery ability.
And if you’re older with gorilla recovery, you can give it a go. In fact, some may be able to handle even more volume than the four sets per muscle to cover all of the positions…
A bit more volume can produce more high-threshold motor unit activation at each workout, as long as you can avoid overtraining.
Remember, high motivation can dig anyone into an overtraining rut that’s hard to dig out of, so less is usually best. I speak from experience and relayed that in a story in OMYM2.
Back to full POF for each muscle; it’s this…
Ideal Exercise + the missing positions (Stretch and/or Contracted)
That full-POF medial-delt workout has the two-set STX sequence for the ideal, then one set each for the missing positions. So four sets; however…
If you have good recovery ability—and the time—you can add sets for all target muscle. Or just add sets to stubborn muscles only…
For delts above, you could do any of the following…
1) 3 sets of the ideal (STX: 1 set + 2 Speed Sets) + 1 set of stretch + 1 set of contracted
2) 2 sets of the ideal + 1 set of stretch + 2 sets of contracted
3) 2 sets of the ideal + 2 sets of stretch + 2 sets of contracted
Number 3, which is six total sets, is a lot for most over-40 DRUG-FREE bodybuilders—12 sets total a week. Some can handle it, but not for long…
In my case, I grow best with less. I like to use the OMYM2 workout, two to three sets per muscle, for 3 to 4 weeks…
Then I’ll ramp up to the full-POF workout for a higher-volume week, followed by a downshift week…
I highly recommend a downshift week to fully heal your recovery. And you’ll no doubt see growth continue on an upward trajectory during that down time as your muscles fully supercompensate.
That’s why the above 5-week block is an excellent SIZE-SURGE scenario.
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