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Blog Training Workouts

Simple and Quick Dumbbell Arm Workout

Someone recently wrote to me about different training techniques and touched on one I’ve known for a while now and recently revisited. If you’re at all familiar with Steve Holman and Jonathan Lawson from the old Ironman Magazine days you’ll know they popularized the POF system. That is the Positions of Flexion training technique.

I remember using POF for many years during my competitive days. I liked the fact that I could organize my training pretty easily around it and I didn’t need a ton of volume to get great results. Let’s break down this oldie but goody technique and then plan out a quick, but very effective arm workout around it.

Categories
Blog Training Workouts

At Home All Dumbbell Workout

At-home full body dumbbell workouts are everywhere, but many are structured for those who just want a quick “get-in-shape” program. I’ve always been a student of muscle. If I’m going to spend time training I want any routine I follow to build muscle, strength, and give me a great pump so I can walk away with a smile on my face and the sense that I really moved the needle.

Following is an all dumbbell workout that addresses everything: all body parts, compound movements, and practices efficiency of effort. That is, it doesn’t waste time and energy on useless exercises, gets straight to the point of training, and will yield the fastest and best results possible.