P.O.F. intensity techniques: * In the midrange exercises there are two sets that serve as warm up sets before the two heavy sets. Midrange exercise: Standard Power—two sets of four to six rep, but on the second set we do a drop set, the second phase with about eight reps, we do X Reps on the first set and X Reps on the second phase of the drop set, that provides max force. and extended tension = more tension time to build more muscle mass. Stretch exercise: We usually do a Double-X Overload set—an X-Rep partial between each full rep—for more stretch overload, and we’ll often end the set with a Static X. Contracted exercise: A new study showed what wed discovered after years of training—low reps don’t do much, if anything, in the size department—we altered this exercise as well. Instead of straight low-rep sets we are doing a drop set, the first phase in the Power range—four to six reps—the second phase for eight reps. That provides more tension time for some endurance-component work, but it still permits us to train the exercise with a low-rep set on the first phase of the drop set. For example, when we do cable flyes for pecs, we use a heavy weight, power out four to six controlled reps, reduce the weight, and then crank out about eight reps, followed by X Reps or an X Fade, which extends the tension time even more. In case you’re not familiar with an X Fade, it’s X-Rep partial pulses in the top, contracted position followed by X Reps down near the stretch position. It’s a killer technique, especially on the second phase of a drop set.
Posted on: Mon, 04 Nov 2013 21:11:14 +0000
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