One of the concepts used in this “XRX” training system we’ve been talking about all week is called POF (stands for positions of flexion)

The idea is train a target muscle completely and throughly with extreme muscle fiber recruitment, using exercises that target different positions / angles.

Here is an example, using one of Arnold’s favorite bicep routines:

1 – Barbell/dumbbell curls

This exercise hits what we call the “biceps midrange” – done with an exercise where the arms are slightly in front of the torso.

2 – Incline dumbbell curls

Now we’re hitting the “biceps stretch” position, with the arms slightly behind the torso.

3 – Concentration curls

Finally we hit the “biceps contracted” position, with the arms up and away from the torso.

You can use this concept to hit all the major bodyparts – quads, hamstrings, lats, chest, biceps, delts, etc

And when you combine these POF ideas and combine it with the X Reps concept (I covered that in this post earlier this week) – you take your GAINZ to the next level.

Learn more about the full program and start today

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Learn more about the “Anabolic Over 40” program everyone is raving about at the link below:

Anabolic After 40