– Blood pump
A great blood pump will stretch the fascia and surrounding tissues beyond their previous limits.The bigger the pump the better. This does NOT mean you should pick up light weights and pump blood into your muscles. Muscle growth is achieved by lifting heavy weights and doing compound movements. Lets take the chest for an example : You work your chest with heavy compound movements :
* Bench press 2 x 5-8 (heavy)
* Incline dumbbell press 2 x 5-8 (heavy)
After these exercises you should pick an isolation movement like dumbbell flyes for example and do 5 to 8 sets with moderate weights and higher number of repetitions.
* Dumbbell flyes 6 x 12-15 (you can lower the weight the last few sets in order to complete the reps)
– Extreme stretching
After the pump sets are finished, you should stretch the muscle beyond the point of comfort.With this action will stretch the fascia even more and ensure even more room for growth. For the extreme stretching, I suggest the DC (DoggCrapp) stretches.To continue our chest training example I’ll explain the chest stretching technique:
After the dumbbell flyes, lower the dumbbells to the bottom position and stretch your pectoral muscles as far as you can. Stay in this position for 30-60 seconds.Note that the pain will become unbearable after just 10-15 seconds.
– Proper recovery
The heavy training, blood pumps and extreme stretches will do a damage to the connective tissue (Fascia). It will recover and grow larger, but it needs time to do so. This is not only a painful process, but like any type of extreme
training is also stressful, and you will need significant time to recover. This means that you should give your muscles about 4-5 days to recover before the next workout.
Give yourself a week off every 5 weeks or so, in order for the connective tissue to fully recover.
NOTE : fascia stretching is a painful process and can lead to injuries when not applied correctly.