Is you chest lagging? Do you want more size? Do you want a more
pleasing chest? Well most people would say yes to at least one of these
questions so I
have the workout for you. It is derived from the principles of Positions of
allows both low rep and high rep work to be done in the same set. This
not for beginners but if you have been training a while you will have no
although one person who I suggested the routine to was unable to complete
incline exercises due to the fact the routine is so demanding.
Firstly a bit of background information about positions of flexion.
The POF method was developed by Steve Holman after years of research. The
bases itself on being the most efficient way to build muscle and here is
why. For each
body part you do a maximum of three working exercises and 2-3 sets per
One exercise is called a midrange exercise which works in synergy with other
muscles. These are your typical mass builders. Second is a stretch
exercise in which
the muscle is stretched and it is usually behind the body. The final
position is that of
The best body part to use as an example of POF is the biceps. Your midrange
would be barbell curls. These are considered the best mass builder and the
work in synergy with other muscles such as the delts. The stretch exercise
incline curls where your arms are stretched as the hang behind you. Finally
contracted exercise would be concentration curls.
Some body parts only need to exercises for each position to be achieved.
are one. Stiff-legged deadlifts are both midrange and stretch while leg
curls are the
The Chest program
A typical POF chest program would look like this:
However the routine I propose is a superset routine. You work a midrange
followed immediately by a stretch and contraction one. And I also suggest
declines as well as the add a 'lift' to your chest and improve the
you cheat and ribcage.
- Bench Press 2x7-10
- Pec Dec 2x7-10
- Incline Press 2x7-10
- Incline flyes 2x7-10
This is the workout, use it once or twice a week as you are able but I feel
it is better to
train very hard and only do this routine once a week.
Middle Chest: Bench press and cable crossover 3x6,6-8
This means you do six reps of bench press immediately followed by 6-8 reps
crossover then rest.
Upper Chest: Incline Dumbbell press and incline flyes 3x6,6-8
Lower Chest: Decline Dumbbell press and decline flyes 3x6,6-8
This routine does work you will probably notice a little difference after
workout. Remember train hard and heavy especially on the presses and ensure
always reach failure.
My next article will be on how to increase your max. bench.
So until then all the best in you lifting endeavors.
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