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For Bench Press...Range of Motion Triple Add Sets to hit every major muscle fiber type in one set

4,103 views · Published 31 August 2011 · 5:22 · Indexed 22 September 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2011 · Sports

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This technique will hit every muscle fiber type in one set by using adjustments in the range of motion of a single exercise to target different rep ranges.  You start with high reps and short, top range bench press.  Then moderate range, moderate reps.  Then full range, low reps.  This eliminates the need for weight changes while still hitting different rep ranges.

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Intensity techniques for chest training are often VERY overused (i.e. forced reps) and often VERY ineffective (i.e. forced reps). 

Sure, you feel like you're working harder, but I have to say, I'd rather get more productive results rather than just feeling like I'm working harder.

So I've got a bench press 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 AMPED to try it out next time you're in the gym.

It's an 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 technique is going to produce MAXIMUM hypertrophy and fiber activation for your chest in a minimum of time.

The base technique is one that I call Triple Add Sets. I've talked about this one before and you may already be familiar with it. 

Essentially, that 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 example, if I was doing a Triple Add Set with dumbbell bench press, I would use 25 lb dumbbells for a set of 50 reps. Then a brief rest (10 seconds or so) then pick up a pair of 50 lb dumbbells and do a set of 8 reps. Then rest 10 seconds then pick up a pair of 100 lb dumbbells 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. 

The main issue I found with the Triple Add Set done like this is having to line up three separate sets of weights. It's time-consuming even in my home gym and MUCH tougher to accomplish in a normal gym with lots of people running around, looking for weights.

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. And 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.

Be 10-15% stronger on dumbbell curls INSTANTLY with this science-based hack...
https://www.fitstep.com/metamorphosis/landers/contralateral-curls.htm

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