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
Nothing Beats Single-Leg Training
If you're not doing any single-leg work, you're leaving a lot of size and strength gains on the table. Here’s why.
6 Mistakes Experienced Lifters Make
You're not the lifter you think you are if you're still making these mistakes.
Question of Strength 35
Q & A with one of the world's premier strength coaches.
Program Shock: Do the Opposite
Shock your body into building more muscle in just two weeks using Opposite Training. Here’s how.