Train, Eat, GROW muscle is fully pumped, so the endof-routine stretching action should help loosen the fascia. That takes extra time, though, which we don’t have a lot of; we train on our lunch break. So we devised a way to get fascia stretching within the POF bodypart routine—supersetting the contracted-position exercise with the stretch move. You use the contracted-position exercise, like cable crossovers for chest, to create continuous ten-
sion and occlusion. That pumps up the target muscle immediately after because it blocks blood flow during the exercise. Then, with a full-blown pump, you immediately do the stretch-position exercise, like dumbbell flyes for chest. By fully elongating the pumped muscle, you force the fascia to stretch even more. You’ll see a number of fasciaexpansion supersets in our latest program, which appears below. For
some bodyparts, however, it’s either not feasible or somewhat dangerous to superset, so we take another route.
Switch It Up While supersetting is the most efficient way to get the fascia-expansion effect, you can do a decent job by simply reversing the standard order of the last two POF exercises. Instead of doing midrange, stretch
IRON MAN Training & Research Center Muscle-Training Program 106 Workout 1: Chest, Lats, Triceps, Abs Smith-machine incline presses (X Reps; rest/pause) High-low cable flyes (drop; X Reps) Superset Wide-grip dips (X Reps) Barbell or dumbbell bench presses Tri-set Low cable flyes (X Reps) Dumbbell flyes Pushups Wide-grip pulldowns (X Reps; rest/pause) Undergrip pulldowns Superset Stiff-arm pulldowns (drop) Machine or dumbbell pullovers Lying extensions (rest/pause) Superset Decline extensions Decline close-grip bench presses Superset Pushdowns Cable pushouts or overhead dumbbell extensions (rest/pause) Superset Kickbacks Stiff-arm kickbacks Superset Incline kneeups Flat-bench leg raises Tri-set Ab Bench crunches Twisting crunches End-of-bench kneeups
2 x 9-12 1 x 10(6) 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x max 2 x 9-12 1 x 9-12 2 x 10(6) 2 x 9-12 1 x 9-12 1 x 8-10 1 x 8-10 1 x 10-12 1 x 8-10 1 x 9-12 1 x 8-10 1 x 12-15 1 x 8-10 1 x 10-12 1 x 10-15 1 x 9-12
Workout 2: Quads, Hamstrings, Calves, Lower Back Leg extensions (warmup) 1 x 12-15 Squats (second set DXO with close stance) 2 x 9-12 Superset Leg extensions (drop; X Reps) 2 x 10(6) Sissy squats 2 x 9-12 Feet-forward Smith-machine squats 1 x 9-12 Leg curls (X Reps) 1 x 9-12 Leg curls (drop; X Reps) 1 x 10(6) Stiff-legged deadlifts (DXO) 1 x 7-9 Knee-extension leg press calf raises (X Reps; rest/pause) 2 x 12-15
One-leg calf raises (drop; X Reps) 1 x 12(7) Superset Hack-machine calf raises (X Reps) 1 x 10-15 Machine donkey calf raises (rest/pause) 1 x 9-12 Seated calf raises (X Reps) 1 x 15-20 Hyperextensions or Nautilus lower-back machine (X Reps) 1 x 10-15
Workout 3: Delts, Midback, Biceps, Forearms Dumbbell upright rows (X Reps; rest/pause) 2 x 9-12 Forward-lean lateral raises (drop; X Reps) 2 x 10(6) Superset One-arm cable laterals (X Reps) 1 x 8-10 Leaning laterals 1 x 8-10 Incline one-arm laterals (X Reps) 1 x 9-12 Smith-machine behind-the-neck presses (second set stage style) 2 x 9-12 Bent-over laterals (drop; X Reps) 1 x 10(6) Superset Dumbbell shrugs (DXO or stage style) 1 x 9-12 Cable upright rows (X Reps) 1 x 8-10 Machine rows (X Reps; rest/pause) 2 x 9-12 V-handle cable rows (X Reps only) 1 x 9-12 Superset Bent-arm bent-over laterals (X Reps) 1 x 9-12 Behind-the-neck pulldowns (X Reps) 1 x 9-12 Preacher curls (rest/pause) 1 x 9-12 Cable curls (DXO; rest/pause) 1 x 7-9 Concentration curls (drop) 1 x 9(6) Superset Dumbbell spider curls (X Reps) 1 x 8-10 Incline curls (rest/pause) 1 x 8-10 Dumbbell reverse wrist curls (X Reps) 1 x 12-20 Dumbbell wrist curls (X Reps) 1 x 12-20 Rockers (rest/pause) 1 x 12-20 Superset Cable reverse curls (X Reps) 1 x 9-12 Incline hammer curls 1 x 8-10
Friday Workout Deadlifts (substitute for back exercises)
1 x 9-12
Note: Where X-Reps are designated, usually only one set or phase of a drop set is performed with X Reps or an X-Rep hybrid technique from the e-book Beyond X-Rep Muscle Building. See the X-Blog at www.X-Rep.com for more workout details.
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