POF/TUT/Partials/ABCDE

**wisslewj** · 06-20-2007, 02:03 PM

Hey Guys,

This is my first post, so I would like to first say Hello.

(And as this is the Iron man Forum, I assume you guys will have alot to say about this!

)

I have been doing quite alot of research lately on some things to kick my plateau of sorts. I have worked out and played alot of sports most of my life but have always been a very hard gainer.

Recently, upon reading some of the science behind xreps (partials), they sounded good to me as the increased TUT seems like it would help a hard gainer like me recruit more fibers. And POF just always seemed smart.

I was hoping some of you with more experience in the POF and xrep concepts could help me to make sure that I am figuring out correctly the right POF exercises and the right "sweet spot" for these power partials. I would greatly appreciate that.

Also, I was thinking of pairing this with an ABCDE type diet. (the original one, not the alterations Phillips made.) Hence I would overeat for 12 days while doing my x-reps and POF and really busting it and then slightly under eat while doing some moderate and higher rep POF. I figure the lighter 2 weeks will allow me time so as to not over train and the other 2 weeks will take advantage of the anabolic cycle.

Also, I am having some trouble wading through all the "data" out there. It appears partials can work to break a sticking point. But what kind?

For example we have X-reps which do the partial in the semi-stretched position (and SEEM phenomenal) and then there is the Pete Cisco method of a static hold/partial in the contracted position. Which one is better for generating mass gains? (By the way, some years back I did the Cisco method and while it made me wicked strong, I gained almost no weight. After a month my joints started getting achy so I stopped.)

And BOTH of the above just seem to me to reflect POF training. One stresses the stretch and one the contracted. All that is missing is the Meaty Full range.

So this got me thinking: Couldn't one achieve a POF style of training with just ONE exercise per body part so long as all points were stressed. For example, on bench do 1 full range to failure followed by an X-rep and then another full range to failure set with a Cisco style partial. (That way you get 2 full range with the extra TUT as well as an over load in certain areas.)

That would give you 2 full range sets with one overload stretched set and one overload contracted set. I realize the exercise would need to change depending on your focus for some parts, but is my thinking logical here?

This way one could just pick the Big Multi-joint movements and do 2 full sets each with the style of partials at the end of the respective set.

Lemme know if my logic is sound here.
Thanks so much,
Jeff

**britlifter** · 06-23-2007, 12:11 PM

what is POF training?

**wisslewj** · 06-23-2007, 01:05 PM

Brit,

It stands for Point Of Flexion. It basically means training the muscle at all 3 angles. (The meat, the stretch and the contraction.)

So for Biceps that would be:
1.Bar curls first for the meaty belly of the muscle.
2.Inclined curls for the stretch position. (stretch position training is quite anabolic from studies and seems to generate alot of mass gains. Arnold used to to bar curls leaning way back to induce a stretch in the bicep.)
3.Concentration Curls for a contraction move.

You can use other exercises but those are usually best. The important thing is to do one multi joint meaty movement, one stretch and one contraction.

Quads would be squat, sissy squat and extension.
chest would be press, flye and cable cross.

Get the picture?

And studies have shown that doing partials in these positions as well, at the end of a full range set, generates more fiber recruitment and hence more mass. It also induces more GH and testosterone release from studies. As does keeping constant tension on the muscles by flexing them through the whole movement. That is TOUGH to do. Try doing a set of biceps with the bicep CONSTANTLY flexed. You wont get to use as much weight, but man will you grow from it.

Anyway, if ya have any other questions, just ask.
Have a good one,
Jeff

**Witchblade** · 06-24-2007, 11:24 AM

I think you're overthinking it.

**PWGriffin** · 06-24-2007, 11:27 AM

Originally Posted by wisslewj

Brit,

It stands for Point Of Flexion. It basically means training the muscle at all 3 angles. (The meat, the stretch and the contraction.)

So for Biceps that would be:
1.Bar curls first for the meaty belly of the muscle.
2.Inclined curls for the stretch position. (stretch position training is quite anabolic from studies and seems to generate alot of mass gains. Arnold used to to bar curls leaning way back to induce a stretch in the bicep.)
3.Concentration Curls for a contraction move.

You can use other exercises but those are usually best. The important thing is to do one multi joint meaty movement, one stretch and one contraction.

Quads would be squat, sissy squat and extension.
chest would be press, flye and cable cross.

Get the picture?

And studies have shown that doing partials in these positions as well, at the end of a full range set, generates more fiber recruitment and hence more mass. It also induces more GH and testosterone release from studies. As does keeping constant tension on the muscles by flexing them through the whole movement. That is TOUGH to do. Try doing a set of biceps with the bicep CONSTANTLY flexed. You wont get to use as much weight, but man will you grow from it.

Anyway, if ya have any other questions, just ask.
Have a good one,
Jeff

I would like to see these "studies."

**TheCurse** · 06-25-2007, 02:27 PM

just get out there and lift some weights.

**CowPimp** · 06-25-2007, 08:26 PM

I love that, a "meat" exercise, "stretch" exercise, and "contraction" exercise. Such pseudo-science. What makes an exercise good for the "meaty" portion of the muscle belly? All exercises use the entire muscle belly. All exercises involve a contraction; I can't think of a single exercise that doesn't use muscle contraction. Also, the stretching aspect will only work for bi and tri-articulate muscles. I get what you are saying, but really most exercises that take a joint through its full range motion accomplish this.

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