get an iron man body

THE FASTEST WAY TO A SUPERHERO PHYSIQUE

By Dean Stattmann

In the March 2010 issue of Men’s Fitness I caught up with trainer Brad Bose, the guy who got Robert Downey Jr. shredded for Iron Man and this year’s sequel, to find out the fastest way to a superhero physique. Here is complete list of all the exercises he mentioned in the story, along with detailed instructions on how to do each one.

BLOCK 1

PUSH-UPS
Place your hands on the floor, about shoulder-width apart, and extend your legs straight behind you. Your body should form a straight line from your heels to your head. Keeping this straight line, lower your body until your torso is about one inch off the floor, and then complete the rep by pushing yourself back up to the starting position.

ROWS
Attach a straight bar to the pulley of a cable station with a bench. Sitting on the bench, knees slightly bent, place your feet flat on the platforms. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable. Now row the bar to the lower part of your chest, and then complete the rep by reversing the motion to return to the starting position.

DEAD-BUGS
Lie on your back with knees bent and feet flat on the floor. Tightening your abs, raise both legs together, maintaining a 90-degree angle at the knee, and freeze when your shins are parallel to the floor. Holding this position, straighten your arms and raise them above you until they are perpendicular with the floor. This is the starting position. Using slow, controlled movements, lower your right arm behind you (like a backstroke) while lowering and extending your left leg, allowing neither to touch the floor. Hold for a second, and return to the starting position to complete the rep. Now do the opposite arm and leg.

BEAR-CRAWL
Get on your hands and knees with your hands shoulder-width apart. Keeping a straight back, lift your knees no more than an inch off the ground and make sure that your weight is evenly distributed between your hands and feet. Now, focusing your eyes on the space between your hands, begin crawling forwards one leg at a time, keeping both knees inside your elbows.

CLEAN & JERK
Set a barbell down on the floor in front of you. Bending your knees, crouch down and grab it with hands shoulder-width apart. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders. Take a deep breath. Keeping pressure on your heels, dip your body slightly by bending your knees, and then explode upwards, driving the weight above your head. As you lock out, split your feet in one fast movement with one leg in front of you and the other behind. Your front foot should be flat on the floor with your shin perpendicular to the ground. Your rear knee should be slightly bent with your foot on its toes. Complete the rep by bringing your back leg forward and front leg back into a normal standing position, lowering the bar back to shoulder position and returning the weight to the floor.

(Read full workout at Men’s Fitness)

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