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Simplify for Size: Two Mass Moves Per Muscle

Q: I love [3-way] Positions-of-Flexion mass training. I would like to do a little more volume for each exercise. Have you ever thought of dividing up the positions for each muscle, like doing the midrange and stretch exercises at one workout and then the midrange and contracted at the next?

A: Yes. In fact, there’s a complete Split-Positions workout in Chapter 10 of Beyond X-Rep Muscle Building, one of the first e-books I coauthored with Jonathan Lawson. For example, for triceps you alternate these two workouts:


Workout 1

Midrange: Decline


Contracted: Pushdowns


Workout 2

Midrange: Decline


Stretch: Overhead



It doesn’t look like much, but with the right tweaks you can add major mass to your physique. It works because you keep the big, midrange move constant, but you alternate between the contracted-position move, pushdowns, and the stretch-position exercise, overhead extensions, for size-building variation.

You mentioned that you want to use more volume with POF. Split-Positions training is a great solution—you simplify for size while still getting full-range muscle stimulation. And you can add X-hybrid mass-building tactics, such as X Fade, to make it even more effective.

An end-of-set X Fade is best used on contracted-position exercises, like pushdowns. When you can no longer get full-range reps, cheat the weight down into the fully contracted position and pulse with five-inch X-Rep partials. Flex your tri’s hard on each one. When you can no longer contract your triceps, slowly release up to the stronger semistretch point—when the bar is at low-pec line—and pulse there with a few more X Reps. If you can’t get those top X Reps, do a static hold at that top X Spot instead.

Split-Positions training also works well with the 4X mass method—or even 5X or 6X if you’re looking for more volume. For 4X pick a weight with which you can get 15 reps, but only do 10; rest 30 to 40 seconds, then do 10 more and so on until you complete four sets. Go all out on the fourth—and if you get 10 reps, add weight to that exercise at your next workout.

Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF DVD and Size Surge programs, visit Also visit and for info on X-Rep, 4X and 3D POF methods and e-books.  IM


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