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T
The Shadow
Guest
...if POF is NOT a valid training philosophy...why do different exercises for a given muscle group???
Lord_Suston
New member
what is POF???
T
The Shadow
Guest
Spatts - lol - yes...but give a pler perspective as well.
T
The Shadow
Guest
pof - positions of flexion
Idea is that each muscle has three "trainable" poistions:
Midrange - think "mass builders"
Stretch and contracted - think isolations exercises
Idea is that each muscle has three "trainable" poistions:
Midrange - think "mass builders"
Stretch and contracted - think isolations exercises
T
The Shadow
Guest
Post it up Spatts
THe pof comment was for the other person that asked.
Of course you *could* walk away..
I would hate to see you leave...but I would LOVE watching you go....
you at home??
THe pof comment was for the other person that asked.
Of course you *could* walk away..
I would hate to see you leave...but I would LOVE watching you go....
you at home??
MarshallPenniford
New member
Corn - I know we don't see eye to eye on this one, but bear with me here. BTW, I'm still trying to find some good supporting research for the other discussion -- then I'm going to tackle yesterdays topic as well ;-), so I'm only going to chime in quickly on this topic (yeah, sure).
There is definitely good reason to select different exercises for the hip and shoulder related movements as you will recruit different muscle groups in different ways by doing so. But as far as isolation and single joint (especially hinge joint) movements, you will recruit 100% of your muscle fibers at a load of around 85% of your 1RM (they fire in a random strobe like pattern I believe). There is no need to select different exercises, just do more sets of the same one. However, if it pleases you to do more exercises, there is no reason not too.
Interestingly enough, studies have shown that beginners will see more GROWTH from doing only isolation movements vs. compounds, over a several month period (I can't remember off hand how many months). The reason being that the compound movement group had to go through the process of learning to become more skilled at the movement, so less fibers are actually recruited. (I probably could explain this better than I just did). Of course once you get past the learning curve, you won't have problems switching exercises, but jumping from compound movement to compound movement might actually lead to less growth than more, it seems.
Now, to support what you are saying, studies do show that at lighter loads, you can preferentially recruit various heads within a muscle group, so there is validity to what you are saying, it just doesn't seem to be applicable at higher loads.
IMO, the best thing to do is do the exercises you like and can safely do. Too many people suffer through uncomfortable movements because they feel they have to do it. In the long run, it won't make much of a difference if any, ever if your contention is in fact correct.
Keep the good topics coming.
There is definitely good reason to select different exercises for the hip and shoulder related movements as you will recruit different muscle groups in different ways by doing so. But as far as isolation and single joint (especially hinge joint) movements, you will recruit 100% of your muscle fibers at a load of around 85% of your 1RM (they fire in a random strobe like pattern I believe). There is no need to select different exercises, just do more sets of the same one. However, if it pleases you to do more exercises, there is no reason not too.
Interestingly enough, studies have shown that beginners will see more GROWTH from doing only isolation movements vs. compounds, over a several month period (I can't remember off hand how many months). The reason being that the compound movement group had to go through the process of learning to become more skilled at the movement, so less fibers are actually recruited. (I probably could explain this better than I just did). Of course once you get past the learning curve, you won't have problems switching exercises, but jumping from compound movement to compound movement might actually lead to less growth than more, it seems.
Now, to support what you are saying, studies do show that at lighter loads, you can preferentially recruit various heads within a muscle group, so there is validity to what you are saying, it just doesn't seem to be applicable at higher loads.
IMO, the best thing to do is do the exercises you like and can safely do. Too many people suffer through uncomfortable movements because they feel they have to do it. In the long run, it won't make much of a difference if any, ever if your contention is in fact correct.
Keep the good topics coming.
T
The Shadow
Guest
good post.
My wanting to include strength athletes is the study that demonstrated that holding a weight various pof positions for maximal lengths of 30-50 seconds led to a strength increase of 25% of a 1rm and 19% on a 10Rm sets and size increase of 12% in 5 weeks.
That was the only set done for the entire muscle group - one set done two to three days per week.
My wanting to include strength athletes is the study that demonstrated that holding a weight various pof positions for maximal lengths of 30-50 seconds led to a strength increase of 25% of a 1rm and 19% on a 10Rm sets and size increase of 12% in 5 weeks.
That was the only set done for the entire muscle group - one set done two to three days per week.
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