Your muscles are trapped in a tough interconnected network of fibrous tissue which can severely restrict your ability to pack on size and strength. Using cutting-edge research and innovative training strategies, we've developed a hardcore stretching program for you to obliterate this frustrating muscle limiting barrier. Remember to consult your doctor before starting any diet and exercise plan.
If you're anything like us, you're constantly out there scanning the latest bodybuilding magazines, searching the net and picking the brains of the most massive freaks in your gym trying to discover some new high intensity training technique or underground shock principle that will ignite new muscle growth.
This month, working in collaboration with our relentless research team we've uncovered a tactic you can use in your program to unlock your body's capacity to grow. You may not have been aware, but your muscles have been locked in an inescapable choke-hold which has been severely restricting your ability to pack on serious size.
Buried deep beneath your skin, an interconnected network of tough fibrous tissue known as fascia wraps tightly around your muscles with an unforgiving wrench-like grip. Although this internal support system is critical for survival, it can also limit the amount of space your muscles have to grow.
To target this extremely tough growth-limiting fascia tissue during every workout, we've devised a comprehensive strategy that you can incorporate into your current training program for your next workout. Read on to get the details of the Extreme Fascial Stretching (E.F.S.) Program to obliterate the muscle limiting barrier that threatens to restrict your progress.
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Revamping Old-School Science
Depending on when you first got involved in bodybuilding, you may remember that many old-school bodybuilders practiced some form of extreme stretching in their program to enhance muscle fullness and separation for the stage. Even a renowned training guru advocated using extreme stretches to trigger muscle growth beyond what was possible with any type of resistance training alone.
Although scientists still don't completely understand the exact mechanism in which E.F.S. signals growth at the intracellular level, countless numbers of hardcore bodybuilders have been demonstrating its musclebuilding power for decades.
Many experts believe that stretching a blood-engorged muscle under resistance may trigger hypertrophy by expanding the fascia that encapsulates the muscle.
One theory proposed by a famous bodybuilding scientist coined the phrase "the bag expansion theory" to explain how expanding the tough network of connective tissue surrounding muscle gives your muscles more space to grow like a balloon filling with air. But the benefits of E.F.S. aren't just limited to testimonials and support from respected training gurus, significant research has been conducted on E.F.S. in the lab as well.
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Science Proves Extreme Stretching Works
The anabolic potential for rapid gains in muscle mass using tension-induced overload was demonstrated in a now famous study conducted by J. Antonio and his research team. In this carefully planned out experiment, progressive stretch overload was used to produce a [massive] increase in muscle mass over a 28 day period.1
Although this study used a non-human subject protocol, the data collected is far too impressive to be ignored by any hypertrophy-seeking bodybuilder.
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Extreme Pump, Extreme Stretch, Extreme Muscle Growth
By now, we're willing to bet that you're itching to start your first E.F.S. set. But not so fast—the extreme stress that E.F.S. forces on your muscles, ligaments and tendons is so intense that if you don't proceed with caution, you'll wind up tearing something and sacrificing all the muscle you've worked so hard for.
Timing is another critical factor to consider when starting E.F.S. To achieve maximum results, E.F.S. is best incorporated into your program at the end of your workout, when your muscles are fully saturated with copious amounts of growth-inducing nutrients.
You can achieve this physiological state by taking a fast-acting nitric oxide formula before your workout. This will help to induce maximum vasodilation and increase the delivery of key anabolic drivers to the muscle during your training session.
When the extreme muscle pump feels almost unbearable and your muscles are fully saturated with anabolically charged blood, you are ready to initiate the Extreme Fascial Stretching Program. In just a few workouts on this insanely anabolic supplementary program you'll be on your way to unlocking a powerful muscle-building mechanism that until now has been restricting you from becoming a densely muscled mega-freak.
Extreme Fascial Stretching Program
One-Arm Cable Lateral Stretch
If you've already annihilated your delts with heavy presses and laterals, finish them off with this surefire killer stretch. Reach behind your back as if you were about to perform a behind the back cable lateral raise. Make sure you have enough weight on the stack to feel a deep stretch in the side delts. Pick up the handle and lean away from the stack letting the weight stack pull on your shoulder while you concentrate on your side delts for 30-60 seconds. Repeat this stretch with your hand directly behind your back, leaning forward to hit the anterior delts.
Dumbell Trap Stretch
Grab a dumbell with one arm and lower it down your side until you feel an intense stretch on that side of your traps. Hold this stretched position for 30-60 seconds. You can intensify this stretch by tilting your head to the opposite side.
Behind-The-Back Shrug Stretch
Slap a few plates on a barbell and grab it behind your back. Dropping your shoulders down, allow the weight of the loaded barbell to stretch out your traps for 30-60 seconds.
Dumbell Fly Stretch
After you've fully inflated your chest with a few different angles of heavy presses, grab a weight that you would be able to handle for about eight reps of dumbell flyes. Lie flat on a bench and lift your arms up to the contracted/extended position. Hit a peak contraction in the chest by touching the dumbells at the top, and then slowly lower the dumbells to a position that maximally stretches out your pectorals. Hold this position for 30-60 seconds, trying to block out the excruciating pain. You can experiment with different angles to the bench (incline or decline) to target different areas of the chest.
Cable Crossover Stretch:
A less painful alternative to the dumbell fly stretch is the cable crossover stretch. Select a relatively heavy weight that would cause you to reach failure in the 6-8 rep range. Extend your arms to the center, contracting the pecs, then slowly let your arms come back to a position that hits the chest with a maximum stretch. Experiment with different angles to target different areas of the chest.
Seated Cable Rows Stretch:
Select a weight that you could only handle about 4-6 reps with. Pull the weight into your stomach, rolling your shoulder blades back and in to contract your lats, rhomboids and teres muscles. Then let your arms fully extend allowing your shoulder blades to roll forward and towards the center. When it feels like the weight stack is stretching out every fiber in your back, hold it there for 30-60 seconds.
Dumbell Pullover Stretch:
You can enhance your back width and create a shocking v-taper with this extreme stretch for the lats. Choose a heavy dumbell or barbell that you would be able to handle for a set of 10 repetitions. Lie perpendicular on a flat bench and slowly lower the dumbell behind your head until you feel a maximum stretch. Hold this position for 30-60 seconds.
Incline Dumbell Stretch:
The peaks in your biceps will only grow as much as the fascia will allow. To loosen this tough network of fibrous tissue, lie on a low-incline bench and curl a heavy dumbell up to the top hitting a peak contraction. Slowly lower the weight down until your biceps are screaming under the resistance of the dumbell. Hold this ultra-stretched position for 30-60 seconds.
One Arm Extension Stretch:
For massive slabs of horseshoe-shaped muscle popping off the back of your upper arm, you'll need to focus on this stretch after your standard massbuilders like skullcrushers, close-grip presses and pressdowns. Select a weight that's a little bit heavier than your heaviest set of one arm tricep extensions. Sitting down on flat bench, take five seconds to slowly lower the weight behind your head. When you hit the point of a maximum stretch deep in the triceps, hold it there for 30-60 seconds.
Don't be fooled by its seemingly harmless name, this quad killer can wreak absolute havoc on your thighs if done at the right time. After squats, leg presses and lunges, you can finish off your quads with this extreme stretching movement. Standing upright, slowly lower yourself toward the floor letting your pelvis and knees move forward. At the bottom of the movement, your butt should almost touch your heels. Hold the stretched position for at least five seconds, then straighten your legs, flexing your quads at the top. Repeat this stretching sequence for 10 reps.
Incline Hurdler's Stretch:
If you're thinking this is the same stretch your parents use to do before their jog in the park, think again. Standing on one leg, lift the other leg to rest the ankle on a bar or high platform above the hip level. Keeping the raised leg and as straight as possible, increase the tension on your hamstrings by pressing your hips down and trying to touch your face to your knee.
Standing Calf Raise Stretch:
Massive diamond-shaped mounds of muscle can be yours with this torturous stretch for the calves. Get set up under a standing calf raise machine. Load the stack with as much weight as you would use for a set of 8 reps. Contract your calves at the top, then slowly lower yourself down to a maximum stretch where your heels are below the platform. Hold this position for 30-60 seconds, re-adjusting your foot position if necessary.
- Antonio J and Gonyea W.J. (1993) J Appl Physiol, 75: 1263-1271.