A HIGHLY Effective Intensity Technique For Chest Muscle, Targeting Maximum Muscle Fiber Activation
...Range-Of-Motion Triple Add Sets for Bench Press
By Nick Nilsson
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So I've got a bench press workout technique for you here that's going to do just that.
This one is going to take a bit of explaining...but once you mentally understand how it works, you're going to be PSYCHED to try it out next time you're in the gym or Fitness Center! It's a workout intensity technique (in this case done with the bench press, though it can be easily applied to other exercises) that targets ALL your major muscle fibers types in one set.
You're going to hit Type 1 endurance fibers, Type 2a moderate/heavy strength fibers and Type 2b explosive/very heavy fibers, all in one set.
This workout technique is going to produce MAXIMUM hyprertrophy and fiber activation for your chest in a minimum of time.
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Essentially, that workout technique is similar to a Triple Drop Set in that you do a three-part set, changing weights on each part. In a Drop Set, you reduce the weight. In an Add set, you INCREASE the weight on each successive part of the set.
The way I do Add sets is by starting with a light weight for high reps, e.g. 30 to 50 reps. Then increase the weight and do a set of 6 to 8 reps. Then increase again and do a set of 1 to 3 reps. Each portion of that add set targets a different set of muscle fibers for the chest workout.
For example, if I was doing a Triple Add Set with dumbell bench press, I would use 25 lb dumbells for a set of 50 reps. Then a brief rest (10 seconds or so) then pick up a pair of 50 lb dumbells and do a set of 8 reps. Then rest 10 seconds then pick up a pair of 100 lb dumbells and do a set of 2 reps.
At the end of that set, you've hit all your major muscle fibers types and stimulated massive growth and strength gains (on a side note, this is a VERY tough technique on the brain and nervous system and not one you can use all the time!).
|Massive Chest Workout Routine info|
And that's how Range-Of-Motion Triple Add Sets were born...
Instead of starting light for high reps and increasing the weight and decreasing the reps from there, you're going to use the SAME weight on all portions of the set.
Instead of increasing the weight, you're going to increase the RANGE OF MOTION.
This is what is going to make it tougher on your brain and body. Plus it's also what's going to make it much easier to work with in a crowded gym than having 3 sets of weights in front of you.
I'll explain each phase and show you pics of how far the range is on each.
Phase 1 - Short Range of Motion, High-Rep Workout for Type 1 Endurance Muscle Fibers.
In this first part of the workout set, you'll be doing just the top few inches of the range of motion of the bench press. Since is has the best leverage and is the strongest part of the range, you'll be able to get a LOT of reps with it.
We're aiming for about 30+ reps on this one. Select a weight you could normally hit about 12 to 15 FULL-range reps with. Now just rep out in that top range of motion.
Crank out as many reps as you can...this is going to work those Type 1 endurance fibers. The cool thing is, you're working them with relatively heavy weight here, too, which will help them achieve some actual muscle growth :).
Phase 2 - Medium Range of Motion, Moderate-Rep Workout for Type 2a Muscle Fibers
Once you've finished your high-rep, short-range set, rack the bar and rest 10 to 15 seconds. Now lay back down and get set for Phase 2.
You're going to be doing about HALF the range of motion of the chest exercise this time, staying just above the sticking point of the bench press (which is about 1/3 of the way up - it varies by individual). We want to stay above the sticking point to stay in favorable leverage and get the reps.
Use a deliberate movement with this. Lower the weight to the point just above the sticking point, pause, then press up and repeat. There should be no bouncing from the bottom here as we want to develop tension in the chest.
You should be able to hit about 6 to 8 reps in this half range of motion. This targets the Type 2a muscle fibers that respond well to medium reps and time under tension.
Phase 3 - Full Range of Motion, Low-Rep Workout for Type 2b Muscle Fibers
Now it gets interesting... :)
You're going to re-rack the weight, take your brief rest then do as many FULL range reps for the chest as you can. This will most likely be 1 to 3 reps here, depending on your fiber-type makeup for the upper body and the weight you selected originally.
Treat this as a near-maximal rep in how you set up for it. Make sure everything is tight...you've got your legs braced and your shoulders tight behind your body. Lower the bar under control then press up the weight with explosive power.
That's the last straw!
Once you hit that rep, rack the weight and you're done. You'll feel a HUGE pump...possibly unlike anything you've ever felt before in your chest muscles...because of the hard work you've put on every muscle fiber type in one shot.
This workout technique is VERY powerful and shouldn't be used more than once a week to keep your nervous system from grinding down...you can do it for 1 to 3 sets when you actually do use - once through the 3 parts counts as one set.
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
And let me tell you...if you like this technique, you will LOVE what you find in my "Mad Scientist Muscle" program.
This workout program utilizes science-based training right along the same lines as what you just read...using specific workout techniques to actively change your body's physiology to allow it to better support muscle mass (e.g. targeted high-rep workouts to improve blood circulation to the muscles).
This is the program I use myself when I want to focus on building lean muscle and strength.
Click here learn how you can build MONSTER mass using science-based INSANE training techniques like Range-of- Motion Triple Add Sets------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Mad Scientist Muscle", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.