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. #651
    tom183
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    11/03/12
    227.4 lbs

    Bench Press

    132x8
    176x6
    220x4
    243x2
    265x1
    add slingshot
    281x3
    298x3
    314x3

    Bent Over Row (underhand grip)

    138x8
    226x5
    254x2
    291x8
    291x8

    Incline Dumbell Bench Press (~30 degrees)

    97x11
    97x10

    Bent Over Row (overhand grip)

    237x15
    237x15

    Plank

    BW+86 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. #652
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Gotta love the push pull! Planks looking strong bro
    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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  3. #653
    GazzyG
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    Strong benching and rowing! Nicely balanced session!
    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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  4. #654
    Coke
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    Moving on up dude, doing great.
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  5. #655
    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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  6. #656
    tom183
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    14/03/12
    228.0 lbs

    Bulgarian Split Squat (in 2 handle deadlift machine)

    72 per side x 15

    Leg Extension

    13 plates x 22
    13 plates x 22

    Deadlift (same machine)

    58 per side x 5
    91 per side x 3
    124 per side x 3
    168 per side x 1
    207 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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  7. #657
    Coke
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    You at 228lbs these days, very nice with the slow and steady weight gains!
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  8. #658
    GazzyG
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    Strong work, Tom. I'll echo Coke, nice slow weight gain.
    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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  9. #659
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quads would've been pumped!
    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. #660
    tom183
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    Thanks Coke, GazzyG and HJP.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  11. #661
    tom183
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    15/03/12
    227.9 lbs

    Close Neutral Grip Lat Pulldown

    8 plates x 8
    12 plates x 5
    16 plates x 2
    20 plates + 3lbs x 12
    20 plates + 3lbs x 11

    Smith Machine Zydrunas Press

    28 per side x 8
    39 per side x 5
    55 per side x 12
    55 per side x 12

    EZ Bar Curl

    99x12 drop set to 66x10

    Reverse Pec Deck

    12 plates x 15 drop set to 8 plates x 15

    Swiss Ball Crunch

    BW+44x25 drop set to BWx25
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  12. #662
    Coke
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    Like the effort(s), overall output is great!
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  13. #663
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Loving that Z press, good strength being shown mate
    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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  14. #664
    tom183
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    Thanks Coke and HJP.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  15. #665
    tom183
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    17/03/12
    227.7 lbs

    Squat

    132x8
    198x5
    243x3
    287x2
    add briefs
    331x1
    353x1
    375x1
    375+60 chains x 1
    391+60 chains x 1
    403+60 chains x fail

    Dips

    BWx5
    BWX5
    BW+34x5
    BW+68x5
    add slingshot
    BW+109x5
    BW+143x5
    BW+165x4

    Front Squat

    132x5
    231x11

    Incline Tate Press (~30 degrees)

    43x12
    43x12
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  16. #666
    NickAus
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    Big weights being moved!!

    Been a while and I seem to have missed a ton of good work!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  17. #667
    Coke
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    Killer session Tom.
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  18. #668
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Man those squats are looking good!!!!
    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!
    Reply With Quote Reply With Quote  
  19. #669
    GazzyG
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    Squats and dips looking strong!
    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. #670
    tom183
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    Thanks Nick, 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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  21. #671
    tom183
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    21/03/12
    228.1 lbs

    Dumbell Bench Press

    55x8
    72x5
    94x3
    116x7
    116x5

    Bent Over Row (overhand grip)

    132x8
    209x5
    243x2
    276x10
    276x10

    Incline Barbell Bench Press

    132x5
    198x10
    198x10

    Bent Over Row (underhand grip)

    237x18
    237x17

    Plank

    BW+88 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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  22. #672
    Coke
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    Always in a great stride man.
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  23. #673
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Rows are ever impressive!
    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!
    Reply With Quote Reply With Quote  
  24. #674
    tom183
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    Thanks Coke and HJP.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  25. #675
    tom183
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    24/03/12
    227.9 lbs

    Front Squat

    132x8
    176x5
    220x2
    243x3
    265x3
    287x3
    add medium reverse bands
    325x1
    358x1
    380x1
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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