Position of flexion is a concept that addresses the range of motion when performing resistance exercises. When you perform a resistance exercise, you can opt to perform the entire range of motion, less than the range of motion, or to extend beyond the natural range. Which you choose has a strong effect on the results of your workout.
Position of Flexion Basics
According to its proponents, position of flexion is a way to achieve dramatic growth and strength faster than with other lifting methods. The basic idea is to engage as many muscle fibers as possible during a workout and to engage as much of the length of each fiber as you can. This means an exhausting workout each time you take it on, but it is a favorite of such bodybuilding legends as Arnold Schwarzenegger and Steve Holman.
Midrange Exercises
Midrange exercises are the ones most bodybuilders are familiar with. These exercises work through the range of motion most people use when pumping iron. They also involve groups of muscles, with peripheral muscles supporting the central target muscle. It's possible -- and advisable -- to lift very high weights with midrange exercises, because they engage multiple muscles. Some examples of midrange exercises include squats, wide-grip chinups, bench press and barbell curls. Most position of flexion workouts begin with midrange sets.
Stretch Exercises
The stretch exercise is usually the second exercise in a position of flexion workout. These exercises extend body parts to the limit of flexibility to take advantage of the stretch return reflex. As you reach the outer limit of your range of motion, your body actually triggers its fight-or-flight response to give your body the power to come back to a safe position. Some examples of stretch range exercises include incline curls, lateral pullovers, dumbbell flies and cable crunches.
Contracted Exercises
Contracted exercises address the opposite end of the spectrum, using very small ranges of motion within a zone where the target muscle is already partially contracted. Position of flexion workouts finish off a muscle group with these high-impact sets. Some examples of contracted exercises include leg extensions, standing calf raises, cable flies and concentration curls.
References
- "Brawn, 3rd Edition;" Stuart McRobert; 2007
- Steve Holman: Positions of Flexion
- "The New Encyclopedia of Modern Bodybuilding;" Arnold Schwarzenegger and Bill Dobbins; 1999
