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Hit All Your Muscle Fiber Types in Your Back With Range-of-Motion Triple Add Sets

2,552 views · Published 18 October 2013 · 3:50 · Indexed 8 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2013 · Sports

This is a GREAT technique for hitting all the muscle fiber types in a target muscle. If you're familiar with a Triple Drop Set, this is a similar concept, however instead of dropping, we're going to get a little more complex...

First, it's a Triple ADD Set, which means we're going to be making the exercise HARDER as we go through...however, it's NOT going to be by adding weight.

We're going to use the same weight all the way through, just changing the rep ranges and the range of motion in order to target the different muscle fibers.

First, we'll hit the slow-twitch fibers with a short range of motion in the peak contracted position of the wide-grip barbell row. This will be a fast movement, focusing on the contraction at the top. Got for at least 30+ reps on this set (make sure you use a weight that allows you to get these reps - I'm using 135 lbs).

Be sure you're not bobbing up and down with your upper body and make sure you're keeping your core tight and your lower back arched. This will help protect the lower back and help you feel the musles of the upper back working.

When you've done as many reps as you can, set the bar down, rest ten seconds, then pick it up again. This next set is for 6 to 8 reps done in a half range of motion, staying above the sticking point of the exercise.

This part of the set should be done with a very deliberate movement - no bouncing at all, keeping tension on the muscles of the back all the way through. This is going to target the type 2b fast twitch fibers.

When you've finished that, set the bar on the floor and rest 10 seconds. It's time for FULL range reps.

These are going to be done Pendlay Row style, setting the bar on the floor on every rep to ensure proper positioning.

Use a strong, POWERFUL movement and get a complete contraction at the top.

Repeat this for 1 to 3 reps (this will be about all you'll be able to get with that weight at this point).

You're done! That's one Range of Motion Triple Add Set.

Now do this 2 more times and that's your back workout (rest 2 to 3 minutes between each full 3-part set).

This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm

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Hit All Your Muscle Fiber Types in Your Back With Range-of-Motion Triple Add Sets

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