There was a entire book written on this that I have found very useful in my bodybuilding endeavors and I wanted to share it with all of you. It is important to change up your training routine from time to time and I am just going to outline the basic principles of this training system and encourage you guys that have hit a plateau to give it a try. There is no one way to do it and the exercises involved can also be changed as needed. The format is simple and is based on what type of exercise movements you do rather than a one size fits all approach. Depending on how you prefer to train, whether it's one, two or even three muscle groups per session is entirely up to you. The only time I would use it for 3 muscle groups a day is if I was training on a 4 day split (2 days on 1 day off, 2 days on 2 days off) otherwise I would just stick to 1-2 body parts a day (with the exception of abs and calves which can be trained much more frequently). So here it is:

Each muscle group is trained with 3 different exercise movements. Yes 3, that's it! The idea is to stimulate exactly what muscle fibers need to be stimulated for growth and strength progress without overtraining.

Warm up is pretty basic. 15 minutes on the the treadmill or bike and 1-2 warm up sets of your first movement for each muscle group.

1st Exercise: Compound movement 4-5 sets
Everyone should know what these are. For chest it's bench...no it does not matter what kind. You can use barbells, dumbells, flat, incline or decline. Biceps stick to standing curls, you want to pick a compound movement that utilizes your core and secondary muscle groups. Legs go with Squats unless your back is toast, then you can just adjust to another heavy compound movement. Back go with deads or rows. I'm pretty confident you guys get the picture.

2nd Exercise: Stretching movement 3-5 sets (amount of sets and reps is up to you based on goals and experience level) Ok so what I mean by a stretching exercise is for example: chest-flies, back-pulldowns, biceps-seated incline dumbell curls, legs-lunges, tris-overhead French press....you see where I'm going with this. The most important part of this group of exercises is to get a good stretch at the bottom (or top in some cases) and get a good contraction at the end of your movement. Focus on this aspect of your training and have total control over what you are performing. Good form is key.

3rd Exercise: Contraction movement 3-5 sets
Cables, dumbbells and machines are your best friend in this category. Chest-cable crossovers, tris-rope push downs or kickbacks, back-cable rows, bi's-concentration curls, legs you can do both leg extensions and curls....so you will have more sets obviously but hey, they're a huge muscle group. I think the name contraction movement is pretty self explanatory. Make sure you squeeze out those reps.

As I said before the exercise movements are interchangeable and you can customize this program any way you like. The basis of Points of Flexion training is to get in those 3 types of exercises: compound, stretching, contraction. If you intend on doing 2 muscle groups per session I would recommend you do 4 sets of compound, 3 sets of stretching, followed by 3 sets of contraction. Abs and calves should performed at the end of your workout with this. Do abs one day, calves the next. I know this sounds super simple compared to other training protocols but it works and if done properly you will see results. Definitely get adequate rest time whether you go 4, 5 or 6 days a week. Take a rest day! Get plenty of sleep and pound down those calories. I regularly use this training regiment and I encourage you to try it. Hope you guys have had a great weekend. If you chose to try this and have any questions just hmu. I'm sure the book is still available as well.

P.S. Shoulders: compound-military or Arnold press, stretch-upright rows, contraction-cable laterals....add in shrugs if you like. Customize as needed. Just follow the principles.