Originally posted by CrimsonTide
Hmmm one question: Just did a quick search of POF on the net; is that from Steve Holman's Critical Mass book?
POF, or Postions of Flexion, I believe was a phrase coined by Charles Poliquin. But unlike Wieder, he did not just put a name on it. He took an average workout and fine tuned it... then put a title on it.

Positions of Flexion is basically on using a compound movement (for example, Barbell Press) with a supporting movement that is more isolating (like Dumbell Presses) with a final movement that is total isolation (like Flyes). He goes into detail on this in his book, Poliquin Principles - highly recommended.

This is good for strength gains and doesn't utilize a whole lot of movements. Which in reality is a waste of time, IMO. For example, rather than doing 3 working sets of Barbeel Curls followed by 3 sets of Cambered Curls... I find it more productive to do 5-6 working sets of one of the movements. Muscles groups can only be worked effectively from so many angles... and how can you change up your workout often if you don't do a selective few - but do them all in the same session? You can't. Focusing on one allows the muscle group to get fully warmed up and the tendons/ligaments fully strecthed for those sets that really count. Rather than getting pumped and warmed up on one that switching to the other - stay on one. And then use the other on your next workout for training variety (stimulates growth as well as keeps workouts from lagging... training boredom and monotony can lead to a feeling of overtaining).