You can do this protocol using a neutral, wide, or underhand grip. I like to use a different grip each time to create a different stimulus. The isometric is performed at the bottom position because this is the point of the ROM where most people cheat.
Here's how to do it:
- 7 Mid-Range Partial Reps
- 7-Second Isometric Hold, bottom-range (full contraction)
- 7 Full Range of Motion Reps
related posts
Getting Big Through TUT
Time to cut the crap and build some serious muscle with these scientifically-backed training methods.
The Success Quiz
There's nothing more frustrating than committing to a training program that doesn't pan out. This is equally true for an athlete who might work hard yet still falls short of his expectations and the strength coach whose biggest satisfaction comes from the great strides his athletes make.
The Truth About CrossFit
Is CrossFit a cult? Are its workouts insane? We answer those questions, and many more, in this investigation.
Lessons from The Dead Zone: The Bench
The dead zone is when injuries and frustrations mount. It can last a decade, but getting through it may be what gives you the biggest gains of your life. Here’s what to do.