Hypertrophy with the Extended Mechanical Advantage Set TweetShare971Pin1+1Share972 Shares Summary A great method for Hypertrophy and is called the Extended Mechanical Advantage Set 1. Pick an exercise 2. Use 4 different grips This is how it works: You take your weakest grip first, and you move on after intensity and reps to a progressively mechanically more advantageous grip Example: In Curls, you start with the first grip listed below, and you move through the grips in the following order: 1. Narrow Pronated 2. Wide Pronated 3. Wide Supinated 4. Narrow Supinated Sets Reps Tempo Rest A-1 Poliquin Angled Bar Scott Curls (Narrow Pronated) 4 2-4 30X0 15 sec A-2 Poliquin Angled Bar Scott Curls (Wide Pronated) 4 amrap 30X0 15 sec A-3 Poliquin Angled Bar Scott Curls (Wide Supinated) 4 amrap 30X0 15sec A-4 Poliquin Angled Bar Scott Curls (Close Supinated) 4 amrap 30X0 120 sec A-5 Triceps Exercise of Choice 4 6-8 4010 120 sec Every rep you do after the first rep set is to failure. You recruit high threshold motor units because the reps are low. You pre-fatigue in your strongest grip – with a set with the weight to complete about 3-4 reps. As you move on through the grips, and rest 15 seconds in between, you will most likely not do more than 2 reps – which is the model that you are looking for This system will work by: 1. Work on high threshold motor units 2. Having an intra-set pause allows you just enough rest so you can extend the set 3. You change the grip every set so you knock off different motor units – contributes to hypertrophy Charles R Poliquin.