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It’s one of the best overall exercises you can do for ANY body part…
The training strategy I’m going to share with you today is a going to take your chin-ups to a whole new level of effectiveness…
Yes by targeting each of the three primary muscle fibers in one giant set.
Click PLAY button to see this intense method in action it’s called Range of Motion Triple Add Sets Chin-Ups…
The concept is very similar to the Triple Drop Set in that you’ll be breaking up the set into three distinct parts.
In this case, however, instead of changing the WEIGHT plates…
You’ll be changing the range of motion you’re performing the exercises in.
You start with a lighter weight and do very high reps (30+) to target the Type 1 slow twitch muscle fibers.
The second part is a moderate weight, moderate rep-range set of 6 to 8 reps.
You increase the weight over the previous set. This targets the Type 2a fast twitch muscle fibers.
The third part of the set is a heavy weight, explosive set of 1 to 3 reps.
This targets the Type 2b explosive-oriented muscle fibers.
THIS version of the Triple Add Set uses changes in range of motion of an exercise instead of changes in resistance, in order to target those different muscle fiber types.
You can do this with just about any exercise…
And the best part is, you can use it with bodyweight exercises (like the chin-up) where you CAN’T adjust the resistance or where the least amount of resistance you can use is still too much for very high reps (like the chin-up, for most people).
Just FYI, you’ll need to be strong in the chin-up before attempting this one.
You can do it on the pulldown machine, if you’re not able to do at least 10 or more full-range chins in a row.
So here’s what this extended set will look like.
A very short range of motion at the top of the chin-up.
You’ll do just the top few inches, moving fast and going for very high reps.
Take 10 seconds rest…shake out the lactic acid a bit then get ready for…
You’ll do the top half of the range of motion, staying just above the sticking point of the chin-up exercise.
Go for tight form and about 6 to 8 reps (get as many as you can, while keeping good form, but that’s probably about what you’ll hit).
Take 10 seconds then get ready for the last part of the set…
These are going to be TOUGH even if you’re strong on the chins.
You will have fully worked strongest parts of the range of motion (above sticking point) so should have some gas left for the bottom.
At this point, the ENTIRE range of the exercise is going to be challenging because of how we’ve exhausted the movement pattern.
When you’re done, take at least 90 seconds to 2 minutes rest then go again.
I would suggest no more than 2 or 3 rounds through on this style of training.
It’s incredibly demanding and hits all the major muscle fibers in your back.
It will also challenge nervous system because of the sheer number of reps you’re doing, even though they’re not all full range of motion.
And like I said, if you can’t do at least 10 reps in the chins to start with, do these with pulldown instead (same concept in terms of range of motion…partials with the bar down near your chest, then half range then full range).
Range of Motion Triple Add Sets Chin-Ups!
By Nick Nilsson
Flying in the face of conventional wisdom, Nick Nilsson is known around the world as the “Mad Scientist of Muscle” for a reason. Nine-time published author and fitness expert Nick Nilsson enters his lab every day with one obsession to experiment with and deliver something better, the kind of mind-blowing, extraordinary resistance training exercises that get results FAST.
An expert in kinesiology, physiology and anatomy, Nick’s driving passion is helping people create the body they want, especially when nothing else seems to do the trick.
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