Search - Iron Man Magazine: Critical Mass Bodybuilding Beginner and Intermediate on DVD

Great Explanation of and Demonstration of Positions Of Flexi

Yoga Dad | 10/27/2006

(5 out of 5 stars)

"I purchased this DVD recently and I'm really impressed with it. Even though I'm not a bodybuilder or aspiring to be one, I am seriously into staying in shape (I'm just past my mid forties and have been continuously training for over 20 years.) Weight training is a significant part of my fitness program and I figure that if I'm going to do it I want to use the best and most efficient resources available. This POF approach is an interesting and apparently scientific approach. I also use X-reps (extended reps) in my training as well which is advocated by Steve Holman and Jonathan Lawson, the creators of POF training.



I believe they started using the X-reps later on, probably after this DVD was filmed so it's not part of this particular DVD. Still, it's not hard to incorporate X-reps into one's training. My understanding of X-reps is to use partials at the end of a full range of motion set to extend the exercise by working in a strong range. I like these better than forced reps because you have to totally control the weight which also seems less likely to cause injury.



Anyway, this DVD explains the primary priciples of POF (Positions of flexion)training. These involves using midrange, stretch and contracted positions (in that order). The stretch position is supposed to stimulate something called the myotatic reflex which is supposed to shock the muscle by putting it into an emergency mode which stimulates a stronger contraction.The DVD then goes through all the primary bodyparts showing how to train them using the POF technique.



I've originally found out about POF training by reading quite a few articles and interviews w/ Holman and Lawson. I was really intrigued by what they had to say, so when I saw this DVD I immediately ordered it.



It is well filmed and demonstrated. It is also very well organized. It first shows the various approaches of POF to the specific body part (midrange, stretch and contracted), then it goes on to show various routines you can use to hit that bodypart.



I like the fact that it lays out the material, shows a couple of variations of exercises, then summarizes each chapter for each bodypart.



There's one technical observation I wanted to point out regarding the audio of the program. Sometimes the voiceover is a bit distorted. I'm not sure if there is too much bass mixed into the speaking voice or if it was recorded at too hot a signal, but it breaks up slightly from time to time. This doesn't effect the efficacy of the program, it's certainly more than clear enough, it's just an observation I wanted to pass along so that if someone orders it they know to expect it rather than being suprised by it. The whole program doesn't seem this way, mostly it seems to be in the beginning segments.



"

Somewhat useful

Brian Malley | Ann Arbor, Michigan | 02/06/2007

(3 out of 5 stars)

"I didn't know what PoF was, and I purchased this video to find out. It does a good job of explaining the rather simple concept, and lays out the appropriate exercises reasonably well. I'm not actually persuaded that PoF is better than other methods, but this video is a decent introduction. Overpriced, though."

Very good

D. Acosta | 03/23/2007

(4 out of 5 stars)

"The video is very clear, the explanations are very well done. I am learning very much how to do my exercises, without paying a persnal trainer.

The information of the video is perfect for me."

The Best!

Fitness Freak | NJ | 02/22/2007

(5 out of 5 stars)

"Loved it...it's like 5 hours long and for me, went slow enough that I could actually understand it. Now I just have to hit the weights more!"