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. #101
    Coke
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    Session is ace Tom.
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  2. #102
    hug dog
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    and Front squats after regular squats. You are just asking for DOMS. NIce workout.
    Check out my journal:
    http://www.wannabebigforums.com/showthread.php?t=117073

    Goal To be the Strongest Huggins! - started again on 2/24/11 then again 2/27/12
    squat: 420 405 x 5
    bench: 355 320 x 3
    deadlift: 455 420 x 3
    Total 1215 on a single day
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  3. #103
    tom183
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    Whats DOMS? Don't get that as a powerlifter
    Lol. Perhaps it's time to re-evaluate my goals.

    Session is ace Tom.
    Thanks CoCoa.

    and Front squats after regular squats. You are just asking for DOMS. NIce workout.
    Thanks hug dog. I asked for it and I certainly got it.
    Last edited by tom183; 06-01-2011 at 01:28 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  4. #104
    tom183
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    02/06/11
    222.8 lbs

    Bench Press

    132x8
    198x5
    265x4
    265x4

    Bent Over Row

    149x8
    298x8
    298x8

    Incline Dumbell Press (~30 degrees)

    98x9

    Single Arm Row

    165x13

    Push-ups

    BWx57 (just felt like doing something extra for the chest after some disappointing bench pressing)



    Very disappointed with my bench press tonight. Thinking of switching to dumbells if I bench poorly again next session.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  5. #105
    bloodshoteyes
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    Tom, try doing some closed grip bench pressing. I would also throw in some forearm work, even some hammer curls can help with a bench problem. Where off the chest are you missing? Maybe try using some boards to work certain ranges as well.

    As others have said, rows are super strong!
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  6. #106
    Off Road
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    Strong rowing.
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  7. #107
    Coke
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    Stay patient on the bench, good idea on the dumbbells though and you can always stay with what you are doing with the straight bar, just do more sets & reps with lighter weight.
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  8. #108
    tom183
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    Tom, try doing some closed grip bench pressing. I would also throw in some forearm work, even some hammer curls can help with a bench problem. Where off the chest are you missing? Maybe try using some boards to work certain ranges as well.

    As others have said, rows are super strong!
    Thanks for the advice. I'm fairly certain that my triceps are the weak link. If I fail I fail between a third and half way to lockout. Close grip bench is a movement that has never felt good for my shoulders and boards aren't an option as I train alone. Pin presses are an option I suppose. To be honest though I think I just need a change. I have been barbell bench pressing for over 2 years now.

    Strong rowing.
    Thanks Off Road.

    Stay patient on the bench, good idea on the dumbbells though and you can always stay with what you are doing with the straight bar, just do more sets & reps with lighter weight.
    Thanks CoCoa. Heavy dumbell work followed by higher rep barbell work is most certainly an option.
    Last edited by tom183; 06-02-2011 at 11:58 PM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  9. #109
    HJP
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    Looking nice with the pressing and pulling there!! Solid stuff
    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. #110
    GazzyG
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    Doing really well 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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  11. #111
    NickAus
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    With your rowing your deadlift is set to shoot right up!!

    550 this year mate!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  12. #112
    tom183
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    Looking nice with the pressing and pulling there!! Solid stuff
    Cheers HJP

    Doing really well bud!
    Thanks GazzyG

    With your rowing your deadlift is set to shoot right up!!

    550 this year mate!!
    65 pounds in 30 weeks. Doable!!
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  13. #113
    NickAus
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    Very hard but if this was easy everyone would be strong lol.

    Keeping my eye on your numbers!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  14. #114
    tom183
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    Very hard but if this was easy everyone would be strong lol.

    Keeping my eye on your numbers!
    Thanks Nick. I wish I had started this journal years ago. It's definitely motivating with so many experienced guys like yourself posting.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  15. #115
    tom183
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    05/06/2011
    222.9 lbs

    Chin-ups

    BWx3
    BWx3
    BW+39x8
    BW+39x7

    Seated Dumbell OHP

    43x8
    87x7
    87x7

    Barbell Curl

    121x9

    L Lateral Raise

    37x16

    Deadlift

    243x5
    325x3
    391x1
    491x1 (ugly but got it up)
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  16. #116
    Coke
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    Like what I'm seeing, especially with those deads.
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  17. #117
    Off Road
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    Strong Deadlift Tom.
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  18. #118
    hug dog
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    Wow, nice way to finish the deads.
    Check out my journal:
    http://www.wannabebigforums.com/showthread.php?t=117073

    Goal To be the Strongest Huggins! - started again on 2/24/11 then again 2/27/12
    squat: 420 405 x 5
    bench: 355 320 x 3
    deadlift: 455 420 x 3
    Total 1215 on a single day
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  19. #119
    bloodybob
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    At the risk of sounding like that guy.... those are some strong curls!!
    http://www.wannabebig.com/forums/sho...8-Noob-Journal
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  20. #120
    HJP
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    Nice session! Big deads to finish 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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  21. #121
    tom183
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    Thanks CoCoa, Off Road, hug dog, bloodybob and HJP. Much appreciated guys.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  22. #122
    tom183
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    08/06/11
    222.4 lbs

    Squat

    154x8
    231x5
    309x5
    309x4

    Dips

    BWx5
    BWx5
    BW+97x8 (video below)
    BW+97x8

    Front Squat

    209x7
    209x10

    The plan was one set of 12 but I had to stop after 7 because of a pain in my right knee. I didn't feel like I had done enough though and it didn't feel too serious so I threw on a knee sleeve and got 10 more out.

    Skull Crushers (straight bar, thumbless grip)

    83x10
    Last edited by tom183; 06-08-2011 at 07:45 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  23. #123
    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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  24. #124
    Off Road
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    Damn-it...you smoked those dips and beat me by 2 reps...great lift.
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  25. #125
    hug dog
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    YIKES, those dips looks easy as well. Keep that up and your bench should shoot up like crazy.
    Check out my journal:
    http://www.wannabebigforums.com/showthread.php?t=117073

    Goal To be the Strongest Huggins! - started again on 2/24/11 then again 2/27/12
    squat: 420 405 x 5
    bench: 355 320 x 3
    deadlift: 455 420 x 3
    Total 1215 on a single day
    Reply With Quote Reply With Quote  
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