positions of flexion Archives - Page 2 of 19

Ultimate POF Chest-Building Workout, Part 1

For the uninitiated, original Positions of Flexion training hits a muscle within three distinct parameters for complete target-muscle development: [Read more…]

More Muscle Mass with POF

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…]

Mentzer’s High Intensity: Right or Wrong? Part 2

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…]

Mentzer’s High Intensity: Right or Wrong? Part 1

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…]

Moment of Bodybuilding Zen 216: Arnold Blasts Biceps

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…]

Multi-Joint Mass-Building Synergy?

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…]

More Recovery, Explosive Growth

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…]

Contracted-First Mass-Burst Workout

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…]

Ideal-Move Mass Workouts?

Q: I know you praise multi-angular training for mass, specifically your three-way Positions-of-Flexion method. But you also seem sold on the ideal exercise for each target muscle. Do you ever do workouts with just the ideal exercises, no other ancillary movements?

A: Not very often, but I do on occasion to shake things up. As you probably know, Doug Brignole only does the ideal exercise for each muscle; however, his genetics are better than mine… [Read more…]

Confessions of a Psychotic Bodybuilder, #2

I mentioned that we as bodybuilders are somewhat “psychotic.” Sacrificing so much in an attempt to look swole is not exactly normal—but it does satisfy a certain alpha-male need.

I left off discussing the early version of my mass-building method Positions of Flexion and how it accelerated my gains. It actually helped me win a bodybuilding contest in my early 20s. Why did it work so well? [Read more…]