In the previous newsletter I was answering a question about Position of Flexion, 3-move full-range training for hypertrophy…
I mentioned that the new version of POF is a split-position approach, emphasizing the ideal exercise. What that means is…
Workout 1: Ideal + Stretch
Workout 2: Ideal + Contracted
That provides plenty of fiber-recruitment variation for building different “layers” of mass over 2 workouts…
Also, it’s preferable to use the stretch add-on when you have more days of recovery between workouts, as research shows stretch loading to be more traumatic…
For example, On Tuesday do stretch add-on, Saturday you switch to contracted add-on…
So the new POF is covering the three positions over two workouts while emphasizing the ideal exercise as the lead move—when your nervous system is fresh…
You emphasize the ideal exercises because most give the target muscle some stretch and some contraction, but not a lot of either…
The add-on exercise completely shifts the torque curve to one or the other—full stretch or complete contraction…
So what is Classic POF and was it effective?
In my younger days, my training partner Jonathan Lawson and I made good gains training all three positions at almost every workout…
With the latest research, I now believe that was overkill and slowed our progress—especially considering that we were not on anabolic steroids or any other PEDs. The Classic POF version was…
Midrange + Stretch + Contraction
Here is Jonathan demonstrating Classic POF for triceps…
For quads, we would do…
Squats (midrange—usually a compound exercise)
Sissy squats (stretch)
Leg extensions (contracted)
Again, this was when we were younger and our belief was that back squats were some kind of magic exercise. They’re not—although the exercise does train many muscles at once with damaging spine compressions as a side-effect. And they did get my ass huge; quads not so much…
Is there a place for Classic POF in your workout? That depends. More on that in the next training newsletter.
Note: If you’re interested in learning more about Classic POF, the best ebook is 3D Muscle Building, with discussions of the Size Surge experiment, Arnold’s use of POF, and Classic POF for every muscle. It’s available at a discount price: Only $9 ($19 value) HERE.
Train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
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