5. Extended Sets (Strength & Mass)

A great example of extended sets is to do full range of motion repetitions first, then short range, then long range.

It’s possible to get close to failure with the full range movement and then still get the same more more pulsed repetitions in the short and long ranges.

The result is a much greater stimulus as well as getting more gains in the positions that usually don’t get trained to near failure because the mid-range is emphasised most in traditional strength movements.

In a park in Budva, Montenegro I did this session with Anthony.

5 Dips + 5 top pulses + 5 bottom pulses, finish the minute with bodyweight squats.

5 Chins + 5 top lock-offs + 5 bottom pulses, finish the minute with standing good mornings.

Anthony went 5-4-3-2-1.

Getting to 6 or even 8 repetitions on these would be elite.

Enjoy!