POF Positions of Flexion Workout
Natural bodybuilders are those of us who don't use steroids, as you well know without taking steroids to speed up recuperation, doing 20 sets for each body-part and training for 2 hours is just not possible. The answer to this problem came from the editor of Ironman Steve Holman.
Steve grew up as a skinny kid with bad genes that always wanted to be a bodybuilder. After refusing to resort to steroids for moral reasons, Steve went to university where he studied physiology and anatomy to discover the myotatic reflex.
Simply put, the myostatic reflex is what happens after the muscle is stretched, the muscle then engages a LOT more muscle fibers than it would normally use to contract. Steve put it all down to the correct execution of 3 specific movements training each body-part.
Midrange Position: Regular compound movements, considered to be the real mass builders, such as bench press, squats, etc.
Stretch Position: The muscle is stretched e.g. incline D/B curls, sissy squats, pullovers, stiff-legged deadlift, triceps extension, incline D/B curls etc.
Contracted Position: To complete the training using POF you will need to do movements like Leg extension, leg curls, standing calf raises, cable flys, still-arm pulldowns, lateral raises, concentration curls, single-arm pushdowns or kickbacks.
Each of the movements listed in the POF routine below will use different muscle fibers that are recruited from different recruitment patterns. Full range of motion POF training will always activate as many muscle fibers as possible. Science has proven to us that to activate all the myosin and actin fibers in a muscle you need more than one angle to get them all activated.
There are two workouts listed below, the first workout should always be followed by a day of rest before continuing to the next workout. After training the second workout you would have a day of rest, then continue with the workout that you started with and so on:
Squats 2 X 8-12 reps
Sissy Squats 1 X 10 reps
Leg extensions 2 X 8-12 reps
Stiff-legged deadlift 2 X 8-12 reps
Leg curls 2 X 8-12 reps
Calf raises on leg press (full stretch) 2 X 12-18 reps
Standing calf raises 2 X 12-18 reps
Incline DB Press 2 X 8-12 reps
Incline Flyes 1 X 8-12 reps
Flat D/B press 2 X 8-12 reps
Flat Flyes 1 X 8-12 reps
Close-grip bench 2 X 8-12 reps
Overhead extensions 2 X 8-12 reps
1-arm push-downs 2 X 8-12 reps
Chins 2 X 8-12 reps
Pull-over machine 2 X 8-12 reps
Lat pull-downs 2 X 8-12 reps
Bent-over rows 2 X 8-12 reps
Cable rows 1 X 8-12 reps
Shrugs 2 X 8-12 reps
D/B or barbell press 2 X 8-12 reps
Cable lateral raises 2 X 8-12 reps
Seated D/B lateral raise 2 X 8-12 reps
D/B curls 2 X 8-12 reps
Incline D/B curls 2 X 8-12 reps
Concentration curls 2 X 8-12 reps