3D Positions of Flexion (POF) is a simple concept based on real science that attacks all the layer of muscle growth with precision. Use the following clues and techniques to build amazing gains in less time!
Muscle growth—and we're talking giant leaps in size—should be a lot easier for most bodybuilders. After all, hyperspeed hypertrophy has happened in the lab multiple times thanks to precise scientific applications. For example, there's the animal study that triggered a 300 percent increase in muscle mass in only one month with a specific type of overload (more on that coming up).

Did you get that? A triple-size muscle gain in 30 days! (Imagine the size of your biceps and triceps doubling or tripling in one month. Holy crap!) Then there are the Japanese scientists who got an 800 percent increase in size results over standard-training results using a specific method (that's eight times normal gains—more on that coming up too).

Are you getting excited? You should be if you're into packing on more muscle as quickly as possible because these types of phenomenal size gains provide clues you can use to get huge! In fact, the first two photos below were taken only 10 weeks apart, when Jonathan gained 20 pounds of muscle (no steroids—more on how he did it coming up). The last photo is more recent after honing these specific mass-building techniques. Yes, it can be done—quickly!


Yes, It Can Be Done Quickly!



Muscle-Growth Mysteries Solved


The mysteries of muscle growth seem to perplex every generation of bodybuilders—so much so, in fact, that most either quit out of frustration, overtrain themselves into oblivion—as in zero gains—or resort to dangerous drugs just to maintain a halfway decent amount of size. It doesn't have to be that way!

It's not that difficult to pack on some major mass—if you know precisely what to do in the gym to mimic what scientists have done in the lab to create an extreme anabolic environment. Of course you have to apply some effort and sweat too—but not as much as some people think.

It all really comes down to three things:

Exercise Selection
Intensity
Recovery


Let's focus on exercise choice first so that you can go into the gym and pull the get-bigger trigger at every workout. That's where anabolic acceleration starts!


3D Positions Of Flexion (POF)


We call it "3D" because there are three points of attack for each muscle, and each of those points, or positions, produces specific—and often dramatic—anabolic/hypertrophic stimuli, as dictated by scientific research.

Midrange Exercise = Max Force


Stretch Exercise = Stretch Overload

Contracted Exercise = Continuous Tension/Occlusion



3D Positions Of Flexion!


Midrange:


These exercises are, in most cases, the compound moves that engage a number of muscle groups at once—the big multi-joint exercises. Muscle teamwork means that you can overload the target muscle with heavy poundages (think squats or deadlifts). They not only overload the target, but also help jack up anabolic hormones like testosterone when you go heavy and push to exhaustion.

The key to the anabolic ability of these mass boosters is muscle teamwork and max overload. Those allow you to optimize force production because of the heavy poundages you can use.

Generating max force is what elicits the anabolic cascade and builds the fast-twitch muscle fibers—the fibers with the most potential for growth. If you don't generate enough force, you don't trigger a size increase in those fibers. It's that simple—however, extreme size is much more than just developing fast-twitch fibers, as you'll see in the next sections.