Here's the truth...if you want to develop a complete
physique you HAVE to also develop a love for back
training.

True, you can't see your back in the mirror when you're training it, like
you can with chest and arms, but time spent developing a strong back
is NEVER wasted.

In fact, most people could benefit tremendously by changing their
program to have a ratio of 2 to 1 in terms of number of sets for back
training as compared to chest training (e.g. 4 sets of back for every
2 sets for chest).

So if you're a fan of back training (or a fan-in-training ;)...THIS
is a technique you're going to want to try.

It's a method for hitting all the muscle fiber types in a target muscle in
one set. If you're familiar with a Triple Drop Set, this is a similar
concept, however instead of dropping, we're going to get a little more
complex...

It's a Triple ADD Set, which means we're going to be making the
exercise HARDER as we go through...however, it's NOT going to be
by adding weight.

If you'd like to watch the YouTube video demo I put together for
this technique, click here to watch it now (be sure to subscribe to my
channel while you're there - I post a lot of stuff like this on that
channel).



When doing this technique, we're going to use the same weight all the
way through, just changing the rep ranges and the range of motion in
order to target the different muscle fibers.

First, we'll hit your slow-twitch (high-rep, endurance-oriented) fibers
with a short range of motion in the peak contracted position of the
wide-grip barbell row.

This will be a relatively fast movement, focusing on the contraction at
the top. Go for at least 30+ reps on this set (make sure you use a
weight that allows you to get these reps - I'm using 135 lbs so leave
your ego at the door...trust me on this).





Be sure you're not bobbing up and down with your upper body and
make sure you're keeping your core tight and your lower back arched.
This will help protect the lower back and help you feel the musles of the
upper back working.

When you've done as many reps as you can, set the bar down, rest ten
seconds, then pick it up again. This next set is for 6 to 8 reps done in
a half range of motion, staying above the sticking point of the exercise.





This part of the set should be done with a very deliberate movement -
no bouncing at all, keeping tension on the muscles of the back all the
way through. This is going to target the type 2b fast twitch fibers.

When you've finished that, set the bar on the floor and rest 10 seconds.
It's time for FULL range reps that target the type 2a explosive/power
fibers.

These are going to be done Pendlay Row style, setting the bar on the
floor on every rep to ensure proper positioning.

And just fyi here, if you're using less than 135 lbs and you have to
bend over too much to set the bar on the floor on each rep (which can
cause your lower back to round over), you can keep it off the floor...
just make sure you're not using momentum to row the bar up out of
the bottom position.

Use a strong, POWERFUL movement and get a complete contraction at
the top.





Repeat this for 1 to 3 reps (this will be about all you'll be able to get with
that weight at this point).

You're done! That's one Range-of-Motion Triple Add Set.

Now do this 2 more times and that's your back workout (rest 2 to 3
minutes between each full 3-part set).

Now here's some technical stuff that you don't need
to know unless you really want to...

One thing you might notice about this type of set is that we seem to
be working the muscle fibers in backwards order to how they usually
SHOULD be worked.

And, generally speaking, in a normal program you actually DO want
to do your training in the opposite order...explosive then hypertrophy
then endurance.

However in this specific technique, I actually find this reverse approach
to be very beneficial in that even though you're using ligher it forces
more and more activation of motor units as you move through the
rep ranges.

By the time you get to the final set, your body is recruiting a LOT of
fibers to move relatively moderate loads, making it safer on your
muscles than high-load explosive training, especially if you're on a
restricted-calorie fat-loss diet at the time.

Like I said, you don't need to know that to make the technique work ;)...
I just wanted to bring it up if that was a question in your mind.

--

One More Thing...Last Chance Reminder

I also just wanted to let you know that TODAY is the last chance you'll
be able to pick up a copy of the "Fix My Back Pain" program I've been
talking about this past week, getting it CHEAP and with all the extra
bonuses.

If you haven't gathered already, I REALLY like this program. If you
have back pain, this can literally be a lifesaver...it can even prevent
you from needing surgery.

The price is VERY reasonable (especially during this launch discount)
and the information is top-notch. I've known the creator, Rick Kaselj,
for a few years now and he always blows me away with his in-depth
knowledge of injury prevention and rehabilitation.

The dude is to injury rehab what I am to insane training...

Grab your copy of "Fix My Back Pain" now...

Remember, if you pick up his Fix My Back Pain program
through any of the links in my emails, I'm going to give you two
of my own books..."The Best Back Exercises You've Never Heard Of"
and "The Best Core Strength Exercises You've Never Heard Of."

When you pick up his program, just forward your receipt to
support@fitstep.com and we'll hook you up.



Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!