Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #801
    Beast
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    back at it Beast's Avatar
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    Strong chins. I haven't done them in a while. Maybe I'll throw some in tomorrow.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties
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  2. #802
    Bako Lifter
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    phil 4:13 Bako Lifter's Avatar
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    I love glute conditioning.
    age: 22 .... height: 5'8 .... weight: 175

    www.mobilitywod.com
    www.beastskills.com
    games.crossfit.com/
    www.catalystathletics.com

    My Journal

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  3. #803
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 3 - Day 3

    Squat
    wide/sumo
    135x8
    185x5
    225x5
    =monster minis=
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    High Hex Bar
    325x6
    325x6
    325x6
    325x6
    325x6

    Ab Pulldown - Monster Mini
    =single=
    x30
    =doubled=
    x20
    x20
    x20
    x20

    Gonna use the deload week as a DE week. Why not.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  4. #804
    Quito195
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    Rob I read your journal start to finish the other night, good progress in here man keep it up.
    Brandon - 27 Years old BW - 205
    Just getting back into the swing of things.
    Current Goals:
    Bench - 225
    Squat - 225
    Deadlift - 315

    Journal
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  5. #805
    GazzyG
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    Strong squatting, Rob!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  6. #806
    mrelwooddowd
    mrelwooddowd is offline
    Consistently Inconsistent mrelwooddowd's Avatar
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    why you hatin' on fivefingers? mine are great. falling apart, but great..lol

    I do not wear them in public though, and honestly, I'm planning on getting something more like you have. I need the minimalist shoe, but i can't do the runs and jumps with the vibrams on. might get some of the Reebok Nano. They're pretty sweet.
    _________________________

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    http://http://www.wannabebig.com/for...83#post1766083
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  7. #807
    Coke
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    Very nice with the squats.
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  8. #808
    Cards
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    Squat Heavy, Squat Often Cards's Avatar
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    you naturally flexible or do you do mobility at night? I find it hard to hit depth with extra wide sump squats.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal
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  9. #809
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Deload as DE, smart idea. Nice use of the bands there too
    Best Raw Lifts
    Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)

    My Journal

    Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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  10. #810
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by Cards View Post
    you naturally flexible or do you do mobility at night? I find it hard to hit depth with extra wide sump squats.
    It takes me a few warm up sets to get to depth(and below) with ultra wides. Trust me, it's a pain in the (not) ass.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  11. #811
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    2nd Cycle
    Week 1 - Day 2

    OHP
    45x10
    95x8
    95x5
    100x5
    125x5
    140x5

    OHP
    95x5
    95x5
    95x5
    95x5
    95x5
    95x8

    Dips
    70x6
    80x6
    80x6
    80x6

    Pullups
    BWx15
    BWx12
    BWx10
    BWx10

    V-Bar Row
    192x8
    180x12
    228x6
    216x8

    DB Curls
    40x10
    40x10
    40x10
    40x7

    Small hiatus last week to Monday. Had some priorities. Anyway. Nice return. Time to beast it this cycle.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  12. #812
    GazzyG
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    Nice upper body session, bud.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  13. #813
    Beast
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    Quote Originally Posted by thecityalive View Post
    Time to beast it this cycle.
    Fuck yeah.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties
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  14. #814
    Cards
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    Squat Heavy, Squat Often Cards's Avatar
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    bout damn time, i hate you and your pull ups. they're my least favorite exercise, ever.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal
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  15. #815
    GazzyG
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    Quote Originally Posted by Cards View Post
    bout damn time, i hate you and your pull ups. they're my least favorite exercise, ever.
    Ditto!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  16. #816
    HJP
    HJP is offline
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Great upper day man, solid an lots of volume.
    Best Raw Lifts
    Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)

    My Journal

    Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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  17. #817
    Coke
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    Damn Rob, killer volume.
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  18. #818
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Cycle 2
    Week 1 - Day 3

    Squat
    135x8
    135x8
    225x5
    255x5
    295x5
    335x8

    Walking BB Lunges
    110x12
    110x12
    110x12

    Calf Raises
    300x15
    300x15
    300x15
    300x15

    Doubled MM Pulldowns
    x20
    x20
    x20
    Last edited by thecityalive; 06-15-2012 at 12:14 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  19. #819
    GazzyG
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    High reps on the squats, bud, good stuff!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  20. #820
    NickAus
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    THE 800 QUEST NickAus's Avatar
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    Hey good solid training Rob!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  21. #821
    Coke
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    Impressive work for the legs bro.
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  22. #822
    Cards
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    Wow, awesome squatting. What's with all the posting at 4am?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal
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  23. #823
    mrelwooddowd
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    15 straight pullups?? ass..
    _________________________

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    http://http://www.wannabebig.com/for...83#post1766083
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  24. #824
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Woke up and remembered I needed to post.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  25. #825
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nailing the calves there too, solid bro!! Love the 8 reps on squats, taking a decent weight for a good ride
    Best Raw Lifts
    Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)

    My Journal

    Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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