Bodybuilding Forums

hey new to forums dont no if this has cum up b4 iv looked about but cant see anything. just wondering has anybody worked out with POF b4 or like i am doing and encorporating it in2 their tht workouts. 4 anybody who dosent know its about hitting your muscles from the three positions of flexion they have - mid range/contracted/stretch

eg. biceps triceps
mid range - barbell curl mid range- close bench/dips
contracted- preacher cable curls contracted- pushdown
stretch- incline db curl stretch- overhead tricep extension

A lot of the time when i was working out i was only hitting my muscles in maybe 2 of the ranges but i think all three has been more productive and feels beter any thoughts?

Hi Cudd,
I would be interested to learn a bit more about this style of training. Do you have any more info' or any reference sites/books that you can recomend?
Some of these exercises may be good to use as isolation exercises but I think you will still need a fair few compound lifts mixed in with them, because the compound lifts also stimulate growth through testosterone and growth horemone secretion due to the nature of the lifting.
Although some of the lifts you use must also be compound due to the area of the muscle that they are working.
Look forward to your reply, Graham

yeah sorry most if not all mid range exercises are compound duno why i put bb curl bad example beter examples are
legs mid range- squat / biceps - pullups/ tris close bench-dips/ shoulders -mil press.
the different ranges work like this
mid range- most tension in the middle of the movement
stretch- most tension in the more stretched position eg. the bottom of a overhead tricep extension
contracted- most tension when the muscle at its shortest point eg low cable concentration curl

it was designed by steve holman he is a writer 4 iron man magasine iv started to put it n2 my workouts and it feels quite gud for example if doing an arm work out nstead of doing my usual 2 exercises with 3 sets i do 3 exercises with2 sets and hit the muscles in al these ranges.

egworkout
bicep tris
mid-pullups close bench
stretch-incline curls overhead extensions
contracted-cable concentration curls cable push downs

hopefully iv explained it beter but u shud giv it a go c what u think i defo like it

Cheers cudd,
I'll see if I can look him up on the web.

By the way i have just been reading about a training style called 'Functional training fitness method' devised by Oliver Schmidtlein. he says, quote;
"The trunk is a prerequisite for correct motions and movements, it is the basis for the body's balance and therefore the focus of the traianing."
he has used this training method to revolutionise the way the German football team trained and as a result they were much fitter better balanced (strength wise) and had a much more powerful kick. The concept makes the core/trunk and hip flexors do all the stabilsing during the training as there are no benches or stools used whch actually isolate certain muscles taking the strain off the core causing it to become weaker.

look him up and let us know what you think.

regards, Graham

nb pal ye ill giv it a luk up 2day. prob focouses on bodtweight stuff like a weighted pressup would b a more functional exercise for core and all round than a bench press and a standing miltary press over seated or even handstand push ups because the whole bodys engaged. plus would give beter hormonal secretion than standard compound lifts.

iv been looking cannt realy find anything if you cud post a link to something mayb? cheers

Hi cudd,
I was reading about this type of training in an issue of Muscle and fitness magazine, see the weider link below. the link for Oliver Schmidtlein's site is the osphysio link below. there is a german and enlish option. He has some clips on youtube but they are in german.
good luck mate, regards, Graham
http://www.osphysio.de/en/
http://mf.weideronline.eu/en/home

Hi everyone.,
I thinks its nice tips about the best positions of flexion training,.
Its best for the newbies,.

suppose i could put a full list up if it helps

mid range
quads - squats
hamstrings - sldl
latts- wide grip pull ups/down
midback - rows
delts - bb db press/ arnie press
chest- bench / dips
bis - pull ups/ bb curl
tris - close bench/ dips
abs- leg/ knee raises
calves

stretch
quads - sissy squats
hamstrings- sldl
latts - db/ cable pullover
midback - rows
delts - incline front/ latteral raises
chest - db/ cable flyes
bis - incline curl
tris - overhead extensions
abs - exer ball crunch
calves - donkey calf raises

contracted
quads - leg extensions
hamstrings - leg curls
latts- cable pullover/ stiff arm pull downs
midback- rows
delts - front raise/ latteral raise
chest - cable flyes
bis - low cable preacher curls
tris - tricep pushdowns
abs- incline crunch
calves- calf raises

ther we go