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Training Systems

Positions of Flexion System

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 2 min read
positions-of-flexionmulti-angularstretch-midrange-contractedhypertrophybodybuilding

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In one line

Training each muscle from three angles/positions — stretch, midrange, and contracted — for efficient multi-angular development.

Detail

The positions of flexion system targets the muscles from 3 angles/positions: stretch, midrange, and contracted positions. Proponents of this system believe it provides an efficient multi-angular training approach to maximize fatigue and total muscle development. This training system has been popularized only during the last few years.

The source provides a chart mapping each muscle group to a stretch, midrange, and contracted exercise:

Muscles Stretch Midrange Contracted
1. Pectorals Pec Dec / Cross Over Cable Bench Press / Incline B-Press Pec Dec / Cross Over Cable
2. Latissimus Dorsi Seated Row / Pullover Lat Pulldown / Chin-Up Seated Row (End) / Pullover (End) / Bent Over Rows
3. Trapezius Shrugs Upright Rows Bent Over Rows / Shrugs
4. Deltoids Cable Laterals Shoulder Press Bent Arm B.O. Laterals / Cable/Dumbbell Lateral Raises
5. Biceps Incline DB Curls / Preacher Curls Machine Curls Concentration Curls
6. Triceps French Press Cable Pushdown / Lying Tricep Ext. Dumbbell Kickback
7. Quadriceps Sissy Squat Leg Press / Squats Leg Extension
8. Hamstrings Stiffed Legged Deadlift (bottom Position) Good Mornings Prone Leg Curls
9. Calves Standing Calves / Donkey Calf Toe Pointed Leg Curl Standing Calf / Donkey Calf
10. Abs Roman Chair Sit-Ups (Int Pos) Hip Flexions Crunches

Key facts

  • Three positions per muscle: stretch, midrange, contracted.
  • Goal: maximize fatigue and total muscle development via multi-angular training.
  • Each of the 10 listed muscle groups has a designated stretch, midrange, and contracted exercise.

Connections

  • length-tension-relationship — the three positions target different points on the strength/length curve.
  • muscle-hypertrophy — the system's developmental goal.
  • variation-of-training — multi-angular work is a form of training variation.
SourceReference manual
p.136p.672
Pages: 136, 672.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Length-Tension Relationship
A muscle develops maximal tension at about 1.2× its resting length, where actin and myosin overlap to form the most crossbridges; tension falls off if it is shorter or longer.
Muscle Hypertrophy
Growth in muscle size from the enlargement of existing fibers — more and larger actin and myosin filaments plus added sarcomeres — driven by long-term resistance training.
Principle of Variation of Training
Varying the stimulus — load, volume, exercise, even contraction type — is the key driver of adaptation; holding variables fixed causes plateaus.
Exercise Order / Order of Exercises
The sequence of exercises in a workout — typically large to small muscle groups (structural → supplementary → body-part), with pre-exhaustion reversing this for advanced lifters.