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. #526
    tom183
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    05/01/12
    224.2 lbs

    Dumbell Bench Press

    55x8
    72x5
    94x2
    116x5
    116x5
    94x11

    Bent Over Row

    138x8
    220x5
    282x8
    282x8
    226x20

    Plank

    BW+73 for 1 minute
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  2. #527
    Coke
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    Workout is precise and on point man.
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  3. #528
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Woah on the 20 rep row. Great work man
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013
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  4. #529
    GazzyG
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    Quote Originally Posted by HJP View Post
    Woah on the 20 rep row. Great work man
    This!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk
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  5. #530
    tom183
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    Thanks Coke, HJP and GazzyG.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  6. #531
    tom183
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    223.8 lbs

    Squat (light)

    138x8
    187x5
    236x15
    236x15

    Deadlift

    220x5
    265x3
    320x3
    364x1
    412x5
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  7. #532
    HJP
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    Deads are strong. Like your training at the moment
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013
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  8. #533
    GazzyG
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    Can't wait until I can call them light squats, haha! Great session!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk
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  9. #534
    Coke
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    Killin' it with the high rep work.
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  10. #535
    tom183
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    Thanks HJP, GazzyG and Coke.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  11. #536
    tom183
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    225.6 lbs

    Chin-ups

    BWx11
    BWx11

    Zydrunas Press

    44x8
    88x8
    132x8
    132x8

    EZ Bar Curl

    101x9
    101x9 drop set to 66x7

    L Lateral Raise

    37x17
    37x17

    Swiss Ball Crunch

    BW+33x20
    BW+33x20
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  12. #537
    HJP
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    Strong work on the chins as usual bro!!

    225.6lbs! Heading up!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013
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  13. #538
    Brian C
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    Strong rows! Training looking great lately.
    JERSEY IRON POWERLIFTING
    198/220 Elite
    Best meet lifts 840/650/575
    Best Raw Lifts 650/415/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes
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  14. #539
    NickAus
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    Pretty much always improving!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  15. #540
    Coke
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    Good day for the upper body dude.
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  16. #541
    tom183
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    Thanks HJP, Brian, Nick and Coke.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  17. #542
    tom183
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    13/01/12
    225.5 lbs

    Squat

    132x8
    198x5
    243x3
    287x1
    add briefs
    331x1
    358x1
    386x1
    419x1
    add light reverse bands
    452x1

    Dips

    BWx5
    BWx5
    BW+34x1
    BW+102x6
    BW+102x6

    Incline Tate Press (~30 degrees)

    41x12
    41x12 drop set to 28x13
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  18. #543
    GazzyG
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    Strong squats and dips, Tom. Do the reverse bands just help at the bottom?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk
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  19. #544
    NickAus
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    Good day, what type of routine do you follow bro?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  20. #545
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Loving the dips!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013
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  21. #546
    Coke
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    Doing your thing well, very nice all around Tom.
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  22. #547
    tom183
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    Loving the dips!
    Doing your thing well, very nice all around Tom.
    Thanks HJP and Coke.

    Strong squats and dips, Tom. Do the reverse bands just help at the bottom?
    Thanks GazzyG. Yep, most help out of the hole and then gradually less help throughout the lift.

    Good day, what type of routine do you follow bro?
    Thanks Nick. Routine started as Baby Got Back but has gradually evolved as I've tweaked things here and there. It currently looks like:

    Heavy squats and dips
    Off
    Off
    Horizontal push/pull
    Off
    Light squats and deadlifts
    Off
    Vertical push/pull
    Off
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  23. #548
    tom183
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    16/01/12
    225.1 lbs

    Dumbell Bench Press

    55x8
    72x5
    94x2
    116x5
    116x4

    Bent Over Row

    138x8
    226x5
    284x8
    284x8

    Plank

    BW+75 for 1 minute
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  24. #549
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice planking there
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013
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  25. #550
    Coke
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    Good deal on fine tuning the routine to suit your needs, moving along great.
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