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. #601
    Coke
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    Appear to be branching out more and more, doing real fine.
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  2. #602
    tom183
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    Thanks Coke and HJP.

    Great sessions all round, Tom! Particularly liking the Squats and Dips.

    How's the Z-Press faring for you?
    Thanks GazzyG. I'm really enjoying them for a change.
    Last edited by tom183; 02-15-2012 at 06:56 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  3. #603
    tom183
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    15/02/12
    226.8 lbs

    Front Squat

    132x8
    176x5
    220x1
    243x3
    265x3
    287x2
    add medium reverse bands
    320x1
    353x1
    375x1

    Dips

    BWx5
    BWx5
    BW+35x2
    BW+103x8
    BW+103x7
    add slingshot
    BW+138x5
    BW+160x2
    remove slingshot
    BWx21

    Squat

    132x5
    265x14

    Incline Tate Press (~30 degrees)

    43x10
    43x9
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  4. #604
    HJP
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    Good front squats bro!! Awesome strength!!
    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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  5. #605
    GazzyG
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    Quote Originally Posted by HJP View Post
    Good front squats bro!! Awesome strength!!
    This!
    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. #606
    Coke
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    Killer workout from beginning to end!
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  7. #607
    chevelle2291
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    nice front squat and band work. You doing cross grip?
    Journal
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  8. #608
    NickAus
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    Massive front squats brother, massive!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  9. #609
    tom183
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    Thanks Coke, HJP, GazzyG and Nick.

    nice front squat and band work. You doing cross grip?
    Thanks Chevelle. Nah man, I use a clean grip.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  10. #610
    tom183
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    18/02/12
    226.8 lbs

    Dumbell Bench Press

    55x8
    72x5
    94x2
    116x5
    116x5

    Bent Over Row

    138x8
    226x5
    254x2
    289x8
    289x8

    Incline Dumbell Bench Press (~30 degrees)

    97x9
    97x9

    Single Arm Row

    148x14 drop set to 97x14

    Plank

    BW+82 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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  11. #611
    HJP
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    Rowing strength is impressive, really need to work on that myself lol puts me to shame
    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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  12. #612
    Coke
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    Training is ever solid Tom.
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  13. #613
    tom183
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    Thanks HJP and Coke.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  14. #614
    tom183
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    20/02/12
    227.0 lbs

    Bulgarian Split Squat (in 2 handle deadlift machine)

    61 per side x 16

    Leg Extension

    11 plates x 22

    Seated Leg Curl

    17 plates x 20

    Deadlift (same machine)

    55 per side x 5
    88 per side x 3
    121 per side x 3
    165 per side x 1
    204 per side x 2
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  15. #615
    Coke
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    Too bad we don't have that deadlift machine at our place, good workout.
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  16. #616
    tom183
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    Thanks Coke. It doesn't compare to a traditional deadlift but it's definitely the most comfortable way I've found to do bulgarian split squats.
    Last edited by tom183; 02-22-2012 at 06:06 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  17. #617
    tom183
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    22/02/12
    226.9 lbs

    Chin-ups (rotating handles) superset with close neutral grip lat pulldown

    BWx10 then 13 plates x 11
    BWx9 then 13 plates x 11

    Smith Machine Zydrunas Press

    22 per side x 8
    39 per side x 5
    50 per side x 14
    50 per side x 14

    Swiss Ball Crunch

    BW+33x25
    BW+33x25
    Last edited by tom183; 02-22-2012 at 04:44 PM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  18. #618
    GazzyG
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    Good sessions, Tom! Very impressed with the rowing strength.
    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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  19. #619
    Coke
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    Like those z-presses, been really hanging tough with 'em.
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  20. #620
    NickAus
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    WTF with those huge rows......putting many to shame there man!!
    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. #621
    HJP
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    Ab work is strong man!
    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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  22. #622
    tom183
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    Thanks GazzyG, Coke, Nick and HJP.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  23. #623
    tom183
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    24/02/12
    227.1 lbs

    Squat

    132x8
    198x5
    243x3
    287x1
    add briefs
    331x2
    364x1
    397x1
    423x1
    add medium reverse bands
    445x1
    474x1
    add light reverse bands
    500x1 (poor depth)
    500x1 (better depth)

    Dips

    BWx5
    BWx5
    BW+34x5
    BW+68x5
    add slingshot
    BW+103x5
    BW+138x5
    BW+160x5 (video below)
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  24. #624
    tom183
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    Video
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  25. #625
    Coke
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    Great job mate, looking more defined.
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