POF Training

[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