Hypertrophy with the Extended Mechanical Advantage Set

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.