5/5 Great Explanation of and Demonstration of Positions Of Flexion Approach
  by Yoga Dad
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.



4/5 very good
  by D. Acosta
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.

3/5 Somewhat useful
  by Brian Malley (Ann Arbor, Michigan)
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.

5/5 The Best!
  by Fitness Freak (NJ)
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!

5/5 Great Explanations of Exercises
  by W. Hogg
I've seen a huge number of bodybuilding videos and read bodybuilding magazines and thought that I had pretty much covered the material. I found this DVD to be very educational.

I often buy the bodybuilding DVD's to see how one bodybuilder trains, and have everything from Arnold to Lee Haney to Ronnie Coleman. Instead of just showing you how you do the routines, this DVD explains the logic of why you should do things a certain way. The POF system makes sense, although obviously it is not going to for everyone, and it would not be the only way to train for any one individual.

I learned more about the exact bodybuilding techniques and the reasons for doing them a certain way in this one DVD than any other I've seen. It is the detail that sets it apart.

I did want to mention one thing. With all of the attention that anabolic steroids have received these days, I felt a little guilty at times admiring the physiques in this DVD that are definitely not the product of natural bodybuilding. I think natural is the only way to go.

However, I don't think that it takes too much away from the effectiveness of the demonstrations. It is just something I noticed now that didn't bother me in the past.