Low volume/P.O.F.

[Mudge]

Since some people are talking about low volume, here is one I've wondered about in the past.

A type of routine called Positions of Flexion, which is basically the belief that 6 sets per bodypart was all you needed. 2 stretch position excersizes, 2 hard contraction excersizes, and 2 neutral excersizes. Moreover it was 1 body part per week training, so basically the whole thing was "less is better" idea, provided that you had a stretch, neutral, and contraction excersize in each bodypart worked.

Had anyone ever tried this, or have thoughts on it?

 

[dvlmn666]

sounds alot like how it seems TCD trains. Not sure if he uses the POF. But I know he does the resting part.

 

[Robboe]

I read about that last year or the year before that so i can't remember it.

what i do remember is that it's just fad, much like most "training revelations".

dv, i don't really train like that.

 

[Mudge]

Yep, I remember it as a fad from probably about 5 years ago, and haven't heard much of it since, well nothing actually, but I haven't really been picking up the rags lately either, since they seem to be packed with ads ads and more ads.

 

[mick01]

For me 6 sets per body part per week is way too much volume.

As far as 2 stretch position exercises, 2 hard contraction exercises, and 2 neutral exercises?????? What the Hell is a hard contraction exercise?!?! What the Hell is a neutral exercise?!?! I can almost envision what a stretch position exercise is but it would just be a guess.

If you want to get big and strong and almost everyone is in agreement that a few select exercises are best for size and strength: Then why not do six sets of the best exercise????

People try and make training complicated. Work very very hard on the basics and you will make gains! Simple.

Mick

 

[Mudge]

Neutral - standing barbell curl
Stretch - seated incline concentration curl
Concentration - bent concentration curl

Another gimick bites the dust...

 

[mick01]

Originally posted by Mudge
Neutral - standing barbell curl
Stretch - seated incline concentration curl
Concentration - bent concentration curl

Another gimick bites the dust...

That???s the crap that Ironman magazine use to or maybe still runs isn???t it??????

Who is the rocket scientist that came up with that?

 

[Mudge]

You have a good memory

"Ironman's Critical Mass"

The Positions of Flexion Approach to Explosive Muscle Growth
by Steve Holman

Throw in some pictures of Paul Demayo etc, and voila! A new training regimen.

 

[mick01]

Right........Paul Demayo got his mass that way.

Whatch out! Next week the Mick will have some Critical Mass!

 

[dvlmn666]

Originally posted by The_Chicken_Daddy

dv, i don't really train like that.

I know I was just jokin around.

 

[Robboe]

Ah ok, cool.

 

[Hafman]

Does anybody have an example of a Critical Mass POF workout routine? I am dealing with very limited pulmonary capacity, so my body is generally intolerant of my (old favorites) Fast-paced Schwarzenegger marathon-style workouts. I need something with only specific and deliberate exercises.
Also, until I gain more lung capacity, I will likely be using only selectorized machines, rather than carrying weight plates across the room.
Thanks!

Oh-- are there any supplement or nutritional tips for improving lung strength and capacity, clarity?

 

[Built]

What happened to your lungs, if you don't mind my asking?

 

[Built]

POF Training Steve Holman Bodybuilding - Critical Mass Positions of Flexion Training - 10 Week Size Surge IronMan

Okay, that's interesting. I've used this for years, didn't realize who originated it. I really like it, especially as a way to wake up lagging parts.

I've used it for biceps and quads, and incorporate it into many of my workouts. The way I use it is a hybrid of this and the method outlined by Thibaudeau's "3 ways to get big", which outlines how to incorporate low, medium and higher-rep work in the same workout to stimulate growth.

For example, quads:

• 5x5 heavy front squats
• 3x8 sissy squats
• 3x12 top third of leg raises.

Biceps - I rarely do biceps when cutting, but on a bulk:

• 5x5 alternating bicep curls
• 3x8 incline bicep curls (with about half the weight)
• 3x12 close grip lat pulldowns OR dumbbell preacher curls done one arm at a time.

Nothing works for everything, and nothing works forever. But it's a nice way to add intensity - and I'm convinced stretching is an underrated element of most people's strength-training regimes. I toss loaded passive stretches into some of my bulking work. Similar rationale.

 

[powerrack]

I have done similar to bring up my bis when they were lagging, it did the trick for me.

As for volume, I tend to grow from low-medium volume. I can't imagine doing 16-20 sets per bodypart and being able to bust my balls on every set. Just not my thing.

 

[Hafman]

TO make it a short story...
In 2003, I had Aggressive T-cell Lymphoma; cancer of the Lymphnodes.
I was treated with a ton of Chemo and finally with a Bone Marrow Transplant.

I have since developed a 'rejection' complication from the donor Bone Marrow Cells, called Graft Versus Host Disease.
GVHD could attack any part of a patient's body or body functions. For me, it was my lungs, and to a lesser degree, my eyes- which are much drier than normal.
So, Prior to my cancer, I had been following the crazy Schwarzenegger-style workouts, and I ran about 3 miles 3 times a week.
All my life, my sinuses and lungs had been a weak link, so I giess that's why my lungs were hit the hardest with this new condition.

My docs don't want me to lose any more weight. I don't want to get fat. A fat belly, in the past while on cortisol-Steroids, made my breathing 10x worse.

So, Muscle Mass is what I am needing.
As most people know: You Carry the Fat, but the Muscle Carries You!