POF Training

[VicTusDeuS]

Theres this thing I was looking at in Ironman magazine. It was an ad for POF training. Stands for Position Of Flexation or something like that. They have these testimonials by people who did it and said they gained alot. In the part where subscribers write letters, someone wrote something about how it worked as well. I was thinking about buying the videos , theyre only 30$....anybody hear of this and if it works???
Kev

 

[the People's Champ]

if you do 800-1000 pushups a day, you could get great gains!

 

[YellowD]

if you do 800-1000 pushups a day, you could get great gains!

But who wants to spend an hour a day humping the floor?

 

[the People's Champ]

hey, it worked for others, and it can work for you. dont knock it till you try it

 

[VicTusDeuS]

is that what POF is? Someone please elaborate.....

 

[OMEGA]

is that what POF is? Someone please elaborate.....

for example....look at anatomy, and the function of muscles( kineseology).

when you go into the gym say "ok I am going to work chest"

the chest has 2 functions .......a pressing motion, and a flying motion.


theoretically, if you fatigue the muscle through those planes of motion, you will get a huge chest..assuming your rep scheme is adequate.

same with other muscles

 

[HappyScrappy]

omega is right - or rather, I agree with what he just said

 

[OMEGA]

Thanks....


you know my chest never grew off conventional programs....

I used to bench 225 for 4 sets 0f 13

and my chest grew slighlty.

then when I took time off a came back......I did some pushups and cbl flys......and bam........instant chest..I was like what?????/



well I got stonger since then...but my workout is bacically the same, buit instead......I do

db flys.......4-5 sets

and then incline db 4-5 sets.........sware to god you can get a huge chest of just those two exercises.


a bicep POF workout would be like this.....


preacher curls 4 sets

rope curls (hammer grip) 3 sets

reverse bb curls 2-3 sets.


back---- pulldowns 4 sets

hammer strenght rows (1 arm at a time) 3 sets.

shrugs 2 -3 sets

reardeltopids. 2 sets

 

[Skeeter1]

POF is a viable concept and is basicly that each muscle group has three ways, or positions where the muscle has its greatest contraction, the stretched, midrange and the contracted positions.
for example, the bicep would include a preacher curl movement as its stretched movement where the muscle is being worked hardest when lenthened, the midrange would include a barbell curl where the most action is during the concentric phase during the middle of the exercise, and the contracted positions as in a concentration curl when you squese at the top.

 

[MohawkMuscle]

You guys have POF all wrong...

I consider myself a POF expert...

need info just contact me...

 

[pauly]

You guys have POF all wrong...

I consider myself a POF expert...

need info just contact me...

hook us all up.

 

[MohawkMuscle]

What would you like to know?

basically like stated about, muscles have 3 ranges of motion.

One is midrange, which a compound movement that uses other muscles to assist. ie; Bench press.

The next is a stretch movementlike flies. But the trick to this is you need to use lighter weight and make sure you contract fast from the full stretch position. You stop the set when you can no longer contract it fast. This help trigger more muscle fibres that you dont usually use.

Then finally a contracted exercise like cable crossover. The trick to these is to cross at the elbows and hold for a count of 2 to fuly contract the pecs untill they burn and ache.

Thats the basic stuff...

When you incorporate the other techniques suck as supersets, compiund aftershock, hypercontraction training, and much more...


The basics are great, but these others techniques are great for adding much neede detail.

 

[VicTusDeuS]

cool

 

[Taps]

I always thought POF was a load of bull, but I think i'll re-investigate.

 

[MohawkMuscle]

haha me2...
But when I use it I love it...

 

[VicTusDeuS]

How would I train Arms then..I want these mothafuckas to grow

 

[MohawkMuscle]

This will blow up your arms to immense proportions.

Triceps
Decline Tricept Ext 2 X 4-6 (cheating alloud. Goal is to overload)
superset
Seated DB ext 1 X 5-7 (full stretch, then explode up, lower back slow..)
Decline Tricept Ext 1 X 5-7

Kick backs 1-2 X 8-10 (hold contraction for 2 secs)

Seated DB ext 1 X 6 (hold at the bottom stretch position for 6 seconds on each rep.Goal is to stretch your fascia tissue to encourage more room to grow.)

biceps
BB Curls 2 X 4-6 (heavy cheat curls)
superset
Incline db curls 1 X 5-7(same as above for seated db x)
BB curls 1 X 5-7

Concentration curls 1-2 X 8-10 (hold for 2 secs in contracted postion)

Incline curls 1 X 6 (hold each stretch position for 6 seconds)

Forearms your on your own

 

[RGC3]

Yo MohawkMuscle,

You're pretty right on with POF. I use it every time I start on my contest preparation. This is the only time I have the mental concentration to put the intensity and focus into POF. I get shredded without the muscle lose or weak feeling.

 

[The Shadow]

for example....look at anatomy, and the function of muscles( kineseology).

when you go into the gym say "ok I am going to work chest"

the chest has 2 functions .......a pressing motion, and a flying motion.


theoretically, if you fatigue the muscle through those planes of motion, you will get a huge chest..assuming your rep scheme is adequate.

same with other muscles

Not exactly true - a muscle has three psoitions chest also has a contracted position - pec dec would hit that