Dedicated to Your Physical Transformation
Q: I’ve seen lots of recommendations, even in some studies, for preacher curls as a great biceps builder. Where does it fall in Positions of Flexion? Is it a stretch exercise?
A: You do get some biceps elongation loading, but to fully stretch the biceps, the upper arm should be behind your torso, as in an incline curl… [Read more…]
You saw a couple of examples of the new Postions-of-Flexion mass method applied to chest—without barbell bench presses, which are inefficient…
Remember, the new POF is no longer midrange + stretch + contracted; it’s now the ideal exercise + the missing positions. [Read more…]
For the uninitiated, original Positions of Flexion training hits a muscle within three distinct parameters for complete target-muscle development: [Read more…]
All of the latest research is compelling: It appears that muscles need variation in loading at different positions, such as stretch and peak contraction for fastest and fullest development…
Yes, many recent studies show stretch-loaded exercises as superior mass builders to contracted-position moves, but… [Read more…]
As the editor-in-chief of Iron Man magazine, I had the opportunity to talk to many scientists and experts in the strength-training field as well as bodybuilders, including Arnold, Mentzer, Boyer Coe, Tom Platz (below), Cory Everson, and more. [Read more…]
Q: You’ve quoted Mike Mentzer a lot, and your current workouts are similar to his. But you’ve also featured Arnold’s training and mentioned that your Positions-of-Flexion method has some roots with him. Do you agree more with the Heavy Duty high-intensity approach or Arnold’s volume style? [Read more…]
It was no secret that bodybuilders in the Golden Era favored low-carb diets, which could be constipating. The Weider Bowel Masseuse that Arnold is using here helped by gently compressing the abdomen to kick-start peristalsis… [Read more…]
Q: In Old Man, Young Muscle you discuss muscle synergy during compound [multi-joint] exercises like squats. Most of the ideal exercises are isolation. I’m a big believer in the synergistic mass-building power of those big exercises, and in past Postions-of-Flexion workouts, you usually started body parts with a big “midrange” exercise. Is it detrimental to still favor compound exercises first? [Read more…]
Q: The Old Man Young Muscle ebook has been a godsend for me. It opened my eyes on so many levels. I’m in my 50s and have been a fan of your Positions-of-Flexion method for many years. It’s precision gave me amazing gains when I was younger without overtraining. My question is: I want to go back to using three-exercise POF for most muscles, but I think that might require more recovery at my age. How should I implement POF without overtraining? [Read more…]
In Chapter 9 of Old Man, Young Muscle, you’ll find the Stretch-First POF Workout…
It’s a great variation from using the ideal exercise first, as you start with the important full-stretch range with high reps—for example, dumbbell flyes first for 20 reps followed by the ideal chest move, decline presses for two sets—10, 7. [Read more…]
