This is a GREAT advanced exercise for your back
here...it's going to allow you to put MASSIVE
overload on your lats and biceps at the peak
contracted position (the top) of the chin-up. The
first time I used this one, my back was literally
trashed for days.

It allows you to use your legs and your body position to load the back
to the point where you're using as much resistance as is physically
possible for those muscles to hold. It's awesome...looks a little
strange, but hey, you don't come to me for normal, right ;).

---

So this exercise is a combination of a number of different very
good things...

First, the basic chin-up...it's a great back exercise. In fact, it's one
of the best back exercises you can do and should be a staple of
your back training just in general.

Second, the weighted chin-up...as you get stronger with the chin-up,
you can add additional resistance using a dip belt (once you're able
to get more than 10 reps with no weight, you can start adding weight).

Third, partial training to maximize the load on the strongest part
of the range of motion and/or maximizing the tension during the
part of the exercise that puts the greatest contraction or stretch
on a muscle group (in this case, contraction).

Fourth, the ability the self-spot using your legs to assist. This will
help not only put your body into the exact perfect position for
maximizing the contraction, it will help you adjust exactly how
much tension and resistance you're putting on.

Put these all together and you have a way to load your back in
it's peak contracted position with maximum resistance, instantly
adjustable with your legs...VERY powerful stuff.

To do this exercise, you'll need a power rack (or a Smith machine)
and a dip belt (to hang the extra weight).

Start by setting the bar in the rack (or in the Smith machine) to
about shoulder height. The bar in the rack should be pulled up
against the uprights of the rack.

Get your dip belt loaded and around your waist then get into
position under the bar.

Grip the bar and squat down until the plates touch the ground
(I'm using four 45 lb plates here, just fyi). This is the bottom
of the partial range chin.

Now pull yourself up using as much back and bicep power as you
can, using your legs to spot ONLY as necessary.



Use your legs to push yourself up and into the top maximum
contraction position for the chin-up...shoulders back, bar in
the upper chest, lower back arched. Stand in that position and
squeeze the back muscles HARD, trying to touch the shoulder
blades together.

Here's the key part...while you're squeezing that peak contraction,
take some tension off your legs. This will put more on the back
in that peak contracted position. Take off as much tension as you
can until your back and arms can't take it, then lower slowly
back down, until the plates touch.

You've just loaded your back with MUCH more weight than
you could do in a standard free-standing partial range weighted
chin-up on your own power. And you've used your legs to
deliver EXACTLY as much tension as your back and arms can take.

This is an incredibly powerful concept that will really add
mass and strength to your back fast.

Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"



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