Build the Perfect Body with All-New P.O.P (Power of Proportions) Training
Top industry pros reveal their best-kept secrets for which P.O.P. exercises you should be doing to get the best results and how to properly execute them.
Remember to consult your doctor before starting any diet and exercise plan.
Part 3: Helpful Hints for Fan-Favorite P.O.P. Exercises
One major aspect of P.O.P. Training is exercise order. In P.O.P. theory, workouts should start with an exercise most important to building the area of concern, not necessarily the one that requires the most strength – this way you have the most energy for an exercise that delivers the best results. In this section, P.O.P. Training addresses some of bodybuilding's biggest misconceptions and discloses exactly what it is you should be doing to crank up your workouts. Follow these helpful P.O.P. Training tips and experience gains never before thought possible:
Want Shirt-Stretching Arms?
Start With: Tricep Pressdowns
Not: Bicep Curls
Many people work their biceps to death in hopes of getting a larger arm. But what they don't realize is that the triceps make up approximately 2/3 of the upper arm. Anyone hoping to get larger arms should also train their triceps just as hard.
The Science: Like the name suggests, the triceps are made of three different muscles – the largest being the lateral, or outside, tricep head. One of the best ways to build its size is through tricep pressdowns.
Want Wider Shoulders?
Start With: Upright Rows
Not: Overhead Press
Most bodybuilders have over-developed front delts from doing bench press and overhead shoulder press movements. But, it's the side or lateral part of the delt that really creates shoulder width. Upright rows are great for side delt development, giving you wide shoulders and the illusion of the slimmer waist.
The Science: Unlike the chest, your three small deltoid muscles are made up of slow twitch muscle fibers that respond to higher reps, static holds and slow movement.
Want a Better Quad Sweep?
Start With: Front Squats
Not: Back Squats
Training legs through front squats will not only help differentiate yourself from the occasional weekend warrior and achieve that X-frame look, researchers believe it also helps increase upper body mass by triggering the release of important musclebuilding hormones.
The Science: Front squats allow you to stimulate the lower part of your quad without overdeveloping your hamstrings, glutes and waistline. This will help balance out your legs and give that sweeping look you're after.
Want That Classic V-Taper?
Start With: Dumbell Rows
Not: Bent-Over Barbell Rows
Although compound movements are essential for building a big back, one-arm dumbell rows (similar to T-bar rows) are one of the few exercises that will help build the lower lat muscle specifically and really fill-out the width of your back.
The Science: The back is filled with many smaller muscles and nothing stimulates these muscles better than isolation movements, like dumbell rows. This will help bring out the detail and separation needed to dramatically distinguish yourself.
> Next: Part 4: Sample P.O.P Training Programs and Finishing Touches
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