You don't come to me for"normal," right...

This technique is going to hit EVERY single type of muscle fiber you've got, all in one extended set.

The "base" method is what I call an "add" set...the opposite of a "drop" set. Instead of reducing the weight, you're going to be adding weight.

And it is brutally awesome and incredibly effective...one of my favorite techniques.

How to Do a Triple Add Set

The Triple Add Set is a KILLER technique that targets all three major muscle fiber types in one set. It's extremely challenging and incredibly effective for building muscle.

To do a Triple Add Set, you're going to start with a relatively light weight and do high reps. This targets the Type 1 or Slow Twitch muscle fibers. These are the endurance-focused fibers (also known as "red" fibers).

Then you'll immediately increase to a moderate weight and do a moderate rep range (6 to 10 reps). This targets Type 2a fibers. These are used for short-to-moderate duration, moderate-to-high intensity work, as is seen in most weight training activities.

Then you'll immediately increase the weight once more... using heavy weight, aiming for 2 to 3 reps. This targets the Type 2b fibers...which are built for explosive, powerful and very short-duration activity.

And yes, it sounds completely counter-intuitive to work the fibers in this order (endurance to power)...and you CAN absolutely do it the other way as well. Personally, I actually find I get better muscle fiber activation in the second and third parts of the set after performing the endurance training for the first part of the set.

My theory is that by pre-fatiguing your endurance fibers, you eliminate them from helping with the subsequent loads, forcing greater recruitment of those fibers by the body to actually move those loads. Then the same thing happens with the Type 2a fibers (before doing the low-rep training).

 

So for this QUADRUPLE Add Set...

You're going to be following the same pattern, only instead of finishing with the one "heavy" set of 2-3 reps, you're going to go for a "near max" set of just ONE rep.

This is going to really finish off those high-threshold motor units and give you some excellent strength work...as well as a lesson in determination.

As I mentioned above, I'm demonstrating this technique using the Trap Bar Deadlift. This exercise is PERFECT for this technique because there's not a whole lot of technique involved with it. You just grab the bar and pull.

You can absolutely use the straight bar deadlift, if you don't have a trap bar...it's just a bit easier to execute and push to the limit when using the trap bar.

Weight selection is going to be one of the toughest parts to master in this technique. For me, it was easy...I decided to do a very simple plate-based approach, starting with 2 plates, 3 plates, 4 plates then 5 plates. That worked out perfectly for me. You will likely need to figure out what loads will work for YOU.

 

Set #1 - Very High Reps - 225 lbs

For this set, start with a weight you know you can hammer out a lot of reps with...meaning more than 30 reps. I have 225 lbs on the bar, and I managed to hit 40 reps.

This is going to work the slow-twitch muscle fibers very strongly.

Perform these reps at a good pace...because even though they're "slow" twitch fibers, it doesn't mean you have to or even SHOULD lift slow.

On each rep, just lightly touch the plates to the ground...no need to stop on every rep and reset.

 

Set #2 - Medium Reps - 315 lbs

Immediately after finishing your first set, add your next plates onto the bar. The ONLY rest you get is the time it takes to add those plates.

Use a weight that allows you hit about 6 to 10 reps in the set. I managed to hit 8 reps with 315 lbs here.

This set targets the Type 2a muscle fibers.

 

Set #3 - Heavy Weight - 405 lbs

Now again, immediately after finishing the set, add the next set of plates onto the bar. I managed to hit 3 reps with this weight.

This targets the Type 2b muscle fibers.

Now...you may decide that a TRIPLE add set is all you need to do. If you only get 1 rep with this weight, I would definitely end the set there. If you get 2 or 3 reps with the weight, then you can hit another set.

 

Set #4 - Very Heavy Weight - 495 lbs

This is the last and final set. Get the bar loaded with your heaviest weight. This should definitely short of your normal 1 RM. For me, this is about 90% of my 1 RM if I were to do it a regular workout.

This is going to really challenge you...you've pretty much fatigued the majority of your muscle fibers...of ALL types. Now you're going to really see what you're made of.

Be VERY conscious of form here. If your form is breaking down, don't try and force the lift. Your weight selection should be determined by how you felt on the previous set.

And this last set should be just one rep.

You're done!

I would only recommend doing ONE round of this style of training. Believe me, if you're pushing yourself...one is plenty.

This technique can be used on just about any exercise, though I would absolutely reserve it for the big compound movements like deadlifts, squats and presses.

It may take a bit of trial and error to determine how much weight to use. I'm adding 90 lbs per shot here...it may only be 20 to 30 pounds on some exercises.

Bottom line, if you're looking for a challenge and you want to hit ALL your muscle fiber types in one set, I find the Add Set format to be better than the Drop Set format, even though it seems like it should be the opposite. This one will push you to the limit on every single part of the set.

If you want to watch the whole thing on video, I have it posted to my YouTube Channel here as well.

Be sure and subscribe to my channel here as well (just click here).

If you try this technique, let me know how you like it! Or even if you just want to curse at me, that's fine, too.

Nick Nilsson
The "Mad Scientist of Muscle"

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