In the last newsletter, I mentioned that Positions-of-Flexion workouts train all of a muscle’s torque curves…
By applying POF, you efficiently and completely stimulate the target for maximum growth from “all the angles” necessary…
The ideal exercise + the missing positions (stretch and/or contracted)
We looked at triceps, which is…
Lying extensions (ideal) + overhead extensions (stretch) + kickbacks (contracted)
That’s an all-dumbbell full POF routine. Remember, I had only 50-pound PowerBlock adjustable dumbbells, an adjustable bench, and a doorway chinning bar when I wrote the original Old Man Young Muscle—…
It took some creativity, but I achieved an impressive level of muscle size I didn’t think was possible in my 60s without drugs…
Now I have a cable unit, as explained in OMYM2, so I often switch exercises—even workout to workout…
Oh, and I rarely do FULL POF for each muscle. As explained in the new ebook, I use the ideal exercise and then follow with stretch OR contracted—not both…
It’s the way to go if you’re older and/or have limited recovery ability.
And switching exercises while adhering to that “split-positions” approach to POF has produces new size increases, no doubt due to variation in fiber recruitment..
Of course, some exercises do NOT have a perfect alternative. For example, the sissy squat is hard to substitute due to its near perfect resistance curve and unique stretch position…
In addition, to train your quads’ contracted position, leg extensions are at the top of the list. I don’t have that machine, so I use a cable squat with a flex at the top of each rep—an inferior alternative, but it’s all I’ve got in my tiny spare-bedroom gym.
There are individual considerations when changing exercises as well—and they can paralyze or supersize your gains. More on that in tomorrow’s newsletter.
Grow with the latest mass-building research:
Old Man Young Muscle 2 is here, giving you insight into most recent hypertrophy studies, how to apply them to your training, and a complete mass-building workout featuring STX, Speed Sets, and X-Reps. And for a limited time, you can get The Ultimate-Mass Exercise Guide FREE, which includes a New Positions-of-Flexion Workout. This is a $29 value, but for a limited time you can add both ebooks to your mass-building library for only $19 HERE.
