Biomechanical Advantage Extended Sets - Part 1

Anyone who's ever picked up a weight has learned a little about physics, whether he knows it or not. For instance, most of us realize that if you put three 45-pound plates on only one side of a bench press, the bar will catapult itself through the a plate glass window and impale the nearest jogger. While this may be good for a couple of laughs, it's time-consuming and ultimately not conducive to a good workout.

Similarly, most of us know that depending on what hand or foot position you use, lifting a weight – the same weight – can either be easier or harder. Case in point: a 100-pound standard barbell curl is much easier to do than a 100-pound reverse curl.

This particular system takes advantage of that fact. It involves doing a set of a particular exercise at a heavy load – so heavy that you reach failure in maybe 2-3 reps – and then, rather than quitting, simply adjusting hand or foot position to get a biomechanical advantage and continuing.

Here are some examples for different exercises:

Squat

• Do a set of 2-3 RM (the most weight you can lift for 2-3 reps) of Front Squats.

• Rack the bar and reposition it behind your traps (don't take longer than 3-4 seconds).

• Rep out to failure doing a set of High Bar, Narrow-Stance Squats (you'll most likely do 2-4 reps).

• Rest for 3-4 seconds, while repositioning the bar and your feet.

• Do a set of 2-3 RM of Low Bar (roll the bar further down your back), Medium-Stance Squats.

Rest a few minutes and repeat. Do 2 to 4 total sets.

Biceps Curl

• Do a set of 2-3 RM of one-arm Scott Dumbbell Reverse Curls (that's with the palm facing the floor.

• Rest 2-3 seconds, and rotate the hand so you're in the position to do standard Scott Dumbbell Curls (with the palm facing upward).

• Rep out to failure (you'll most likely do 2-3 reps).

• Rest 2-3 seconds, and then rotate the hand so that you're in the position to do Hammer Curls (that's with the thumb facing up).

• Rep out to failure.

Rest a few minutes and repeat. Do 2 to 4 total sets.

Pull-Up

• Using a belt and chain to add more resistance (if necessary), do a set of 2-3 RM of Wide-Grip Pull-Ups.

• Release your grip and rest 2-3 seconds.

• Using the same resistance, rep out to failure doing Medium-Grip Pull-Ups.

• Release your grip and rest 2-3 seconds.

• Using the same resistance, rep out to failure doing Close-Grip Pull-Ups.

Rest a few minutes and repeat. Do 2 to 4 total sets.

Barbell Row

• Do a set of 2-3 RM of Wide-Grip Barbell Rows (with the palms facing away).

• Put the bar down and rest 2-3 seconds.

• Rep out to failure doing a Narrow-Grip Barbell Row (place your hands 3 to 6 inches apart).

• Put the bar down and rest 2-3 seconds.

• Rep out to failure doing a Medium-Grip Barbell Row with your palms facing you.

Rest a few minutes and repeat. Do 2 to 4 total sets.

*Note: Make sure you use the same pre-determined tempo on all sets of the same exercise.

If you take the time and use a little imagination, you can devise other Biomechanical Advantage Extended Sets of your own. In any event, you'll find that they're extremely effective and can add some interesting variety (and pain) to your workouts.