POF training

Edited by Dr. Davide Marciano

The effectiveness of this technique is carried out in making the muscle work in its entire range of motion, furthermore it makes use of the Myotatic Reflex thanks to which there is greater muscular stress.

What is the myotatic reflex?

Without getting too specific, when you reach maximum muscle stretch in an exercise (for example, the low position of the crosses on the bench) and immediately reverse direction, a larger portion of muscle fibers contract.
This reflex allows a hypercontraction of the muscle, therefore a greater growth.
According to the author, most bodybuilders ignore the stretch position and that is why it takes a lifetime to get good results. In addition to the stretch position, the intermediate position and the contraction position are also inserted through the legs. which one has a synergy towards muscle growth.
The intermediate position it consists in the use of multi-joint exercises, as they force the muscles to work in synergy. Thanks to this work it is possible to lift more load and obtain greater growth thanks to a remarkable hormonal response.
In the end, the position of contraction includes all those exercises that allow you to maintain muscle resistance throughout the entire range of motion. Due to this opposition of resistance, the contraction position is performed after a movement in the elongation position. This sequence of exercises (first elongation and then contraction ) allows a greater recruitment of muscle fibers.

So in training you will have to perform an exercise in the intermediate position, then in the stretch position and finally in the contraction position.

Exercises in the intermediate position:

Quadriceps Squat / Leg Press Femoral biceps Straight-legged deadlifts (the highest part of the movement) Calves Leg curl with the toes extended Great Dorsal Lat machine or chest pull-ups Middle of the back Lat machines or behind-the-head pull-ups Lower chest Bench press or decline Upper chest Incline bench press Deltoids Slow forward Biceps Barbell curls Triceps Narrow bench Abdominal muscles Sit ups / knee raises to chest while lying down

Exercises in the stretch position:

Quadriceps Sissy Squat Femoral biceps Straight-legged deadlifts (the lowest part of the movement) Calves Lifting of the tips to 90 ° or to the Press Great Dorsal Pullover Middle of the back One-arm dumbbell or cable rowing Lower chest Crosses on flat or declined bench Upper chest Inclined bench crosses Deltoids One-arm lateral raises on incline bench Biceps Incline bench curl Triceps Extensions over the head Abdominal muscles Crunch on curved bench

Exercises in the contraction position:

Quadriceps Leg extension Femoral biceps Leg curl Calves Toe lifting in a standing position Great Dorsal Push down with straight arms or rowing with supination grip Middle of the back Rowing or raising to 90 ° Lower chest Crosses to the cables Upper chest Crosses with cables on inclined Deltoids Side raises or chin pulls Biceps Concentrated or cable curl Triceps Extensions one arm behind the head or pushes down Abdominal muscles Crunch with reduced range of motion