Why You Need To Join Contact Me FREE Samples! Testimonials Member Log-In

 
 

Click here to become a Powerful Training Secrets Member and get instant access to my HUGE library of unique exercises and extraordinary training techniques!


 
 

 
 

About PTS

Why You Need To Join
About Nick Nilsson
About My Exercises
About The Videos
FREE Samples
Member Rewards
Affiliate Program

Departments

Training Programs
Training Techniques
Ab Exercises
Back Exercises
Chest Exercises
Thigh Exercises
Hamstring Exercises
Shoulder Exercises
Bicep Exercises
Tricep Exercises
Calf Exercises
Traps/Neck Exercises
Miscellaneous

 
 
 
 

Build Your Stubborn Quads With Range-of-
Motion Triple Add Sets for Squats

Sign up here to receive FREE samples the moment I put out new ones!

:
:

Your email address is STRICTLY confidential
and will not be shared with ANYONE!

 



Want to see more exercises like this? Subscribe to my YouTube Channel now!

 

The Triple Add Set is one of my favorite intensity techniques... I find that adding weight during a set is much more productive because it increases tension as you go through the set, rather than decreases tension, which is what I find happens with Drop Sets.

Drop Sets just don't work well for me.

The Triple Add Set technique allows you to target a full range of muscle fiber types and when done with squats in this fashion, can really help stubborn quads get back to growing.

So with a "normal" triple add set, I would have you using three different weights. You'd start with a light weight for very high reps (30+) then move to a moderate weight for 6 to 8 reps then a heavy weight for 1 to 3 reps.

These different rep ranges target the three major muscle fiber types (Type 1, Type 2a and 2b).

THIS version of the Triple Add Set works range of motion instead of resistance changes to hit those different rep ranges and different muscle fiber types, ensuring you work maximum muscle mass in the set...though for the barbell squat, you actually WILL need to make one change in resistance for best results (you'll see why below).

To do this one, you'll need a power rack and two Olympic bars. You CAN do it with just one bar, as long as you can be quick with a weight change after the second part of the set. I find it easier to have two bars pre-set and ready to go, though.

The first part of the Triple Add Set is going to be very high rep lockout partial squats.

I've got 405 lbs on the bar and the blue thing I'm using is called a "Manta Ray", which I highly recommend. It's a molded plastic piece that snaps onto the bar, with the goal of distributing the weight of the bar more evenly over your shoulders.

The Manta Ray is a MUST HAVE piece of equipment, in my opinion (and it's cheap at 40 bucks), if you really want to get into heavy partial squats. I've used it for lockout partials upwards of 1200 lbs and it works like a charm.

Anyways, it's very useful but it's certainly not necessary for making this technique work.

So the setup that I like to use for this is the heavy barbell in the normal racking pins at the top position, with the second bar set on the safety rails towards the back of the rack.

The reason I have that second, lighter bar set up is this...the changes in leverage over the range of motion of the squat are the most extreme of any exercise I know of, because of the long range of motion. The amount of weight you can use in the top few inches is substantially greater than what you can handle out of the bottom...like on the order of 3 times greater.

That's why when you start with the very high rep partials, you have to use a much greater weight than what your body will be capable of towards the end of the Triple Add Set for full range reps.

Phase 1 - Build Your Stubborn Quads With Range-of-Motion Triple Add Sets for Squats

The range of motion here is very short...just lowering the bar a few inches then coming back. Don't bounce but use a deliberate movement, contracting the quads.

Phase 1 - Build Your Stubborn Quads With Range-of-Motion Triple Add Sets for Squats

Do as many reps as you can of this...ideally 30 to 50+ reps.

Re-rack the bar then rest 10 seconds.

Get back under the bar, unrack and step back. Now you're going to partial squats in a somewhat greater range of motion...about 1/4 to 1/3 of the range, coming to just above the sticking point/dropping point of the squat. Basically, where if you come down any further, you would drop to the safety rails.

Phase 2 - Build Your Stubborn Quads With Range-of-Motion Triple Add Sets for Squats

Phase 2 - Build Your Stubborn Quads With Range-of-Motion Triple Add Sets for Squats

Perform 6 to 8 very controlled reps here, contracting the quads and keeping the tension on them during the movement. You've pre-exhausted the legs to some degree with the very high reps...now you want to build on that.

When you've completed your reps (and don't push to failure here, just fyi), re-rack the bar and get set for full range.

If you're only working with one barbell, here's where you going to pull some plates off. Knock the weight down by almost half.

Since I have two bars, I've got 225 lbs on the second bar and I'm going to do bottom-start squats off the rails.

Phase 3 - Build Your Stubborn Quads With Range-of-Motion Triple Add Sets for Squats

Phase 3 - Build Your Stubborn Quads With Range-of-Motion Triple Add Sets for Squats

This kind of squatting is great for developing tension and building power out of the bottom because you're eliminating elastic tension from the lift. At the bottom of every rep, you're setting the bar down on the rails completely before you start the next rep.

If you just have the one bar, do a deep, full-range squat as you normally would.

Do 1 to 3 reps of this full-range squat.

You're done! And believe me, you're DONE.

This Range-of-Motion Triple Add Set Training is extremely demanding. You can do one to three full sets of this technique in total, depending on how your legs hold up. I would recommend at least 2 to 3 minutes rest in between Triple Add Sets.

If you've got stubborn quads that need work and you're ready for a challenge, this is exactly what you're looking for.


Click Here to Return to the FREE Sample Index



Sign up here to receive FREE samples the moment I put out new ones!

:
:

Your email address is STRICTLY confidential
and will not be shared with ANYONE!

 

 
 

 
 

BetterU, Inc.
P.O. Box 342, Grayslake, IL, U.S.A., 60030

Helpdesk
ph#/fax#: Toll Free (888) 361-6023
Copyright 2012 BetterU, Inc. ©