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. #1
    bloodshoteyes
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    Your body is your temple, make it strong!!!! (west side)

    Hi everyone,

    My name is Chris Ramos, and I just completed my first powerlifting meet. I have been training at Golds Gym for the past 3 months to try and earn a nice total. I was able to meet my goal of at least 1200lb RAW!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11

    I totaled 1287 lb // 585 kg with 7/9 lifts completed in Sacramento at Super Training (SPF meet 3/20/2011)

    My training is mostly with straight weight, about 50% machines and 50% free weights. Some triple sets, but mostly heavy singles. I like to do dynamic effort work about once a month.


    The camera was acting up but I was able to get most of my lifts on video but I don't have my first squat and first pull...comments?


    I will continue logging in a couple days, this meet left me a bit... sore

    The first squat was good, second miss, third easy rep (440lb / 240kg no knee wraps)
    The first bench was good, second good, third miss (319lb / 145 kg)
    The first deadlift was good, second good, third good (528lb / 240 kg)


















    Last edited by bloodshoteyes; 04-30-2011 at 08:12 PM.
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  2. #2
    bloodshoteyes
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    DE bench
    speed bench

    9sets x3reps @ 225 (with Mark Bell's Slingshot)
    =============
    Hammer Strength machine low rows

    5sets x5reps @ 70//each arm
    =============
    Cable pulley front/side delt raises (these are done 10 reps front/10 reps side without rest)

    3 sets x10 reps @20lb//each arm
    =============
    Tricep cable push downs

    3 sets x8 reps @60lb
    =============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 03-26-2011 at 09:29 PM.
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  3. #3
    bloodshoteyes
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    I really like the Slingshot, today I have little to no elbow pain or shoulder pain from the DE bench work that I normally do!

    DE Squat

    8 x 3 @ 225
    ============
    Hammer Machine Leg Curls

    5 x 5 @ 45lb // each leg
    ============
    Hyper

    3 X 8 @ bodyweight
    ============
    5 minute bicycle cool down
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  4. #4
    bloodshoteyes
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    ME Bench

    5 x 6 @ 265 (with Mark Bell's Slingshot)
    ============
    Overhead Press Lockouts

    3 x 5 @ 225lb
    ============
    Front Shoulder Plate Raises

    3 X 8 @ 35lb
    ============
    Cable Rows

    3 x 6 @ 150lb (have to recheck weight, stack was not marked too clearly)
    ============
    Dumbbell Hammer Curls

    3 x 6 @ 50lb
    ============
    Cable Hammer Curls

    2 x 8 @ 80lb (have to recheck weight)
    ============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 03-29-2011 at 11:36 PM.
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  5. #5
    bloodshoteyes
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    DE Bench

    5 x 3 @ 205
    3 x 5 @ 245 Close Grip/ With Mark Bell Slingshot
    ============
    Cable Shoulder Side Raises

    3 x 8 @ 17.5lb
    ============
    Cable Shoulder Front Raises

    3 x 8 @ 17.5lb
    ============
    Cable Rows

    3 x 8 @ 60lb
    ============
    Skull Crusher Machine

    3 x 8 @ 205lb
    ============
    Dumbbell Hammer Curls

    5 x 6 @ 50lb
    ============
    5 minute bicycle cool down
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  6. #6
    GazzyG
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    Hey mate! Really strong stuff! Gonna follow this with interest, see how you train
    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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  7. #7
    bloodshoteyes
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    Thanks Gazzy, switching things up a little lately, but I try my hardest!

    DE Squat

    5 x 3 @ 275 with 15" box
    ============
    Leg Press

    5 x 5 @ 495lb
    ============
    Cable Leg Curl Machine

    5 x 5 @ 220lb
    ============
    GHR

    3 x 10 @ bodyweight
    ============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 04-05-2011 at 05:53 PM.
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  8. #8
    bloodshoteyes
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    ME Upper
    Bench

    3 x 3 @ 275lb
    5 x 3 @ 315lb with Mark Bells Slingshot
    ============
    Triceps Pushdown Machine

    5 x 5 @ 285lb
    ============
    Cable Shoulder Side Raises

    3 x 6 @ 22.5lb
    ============
    Cable Shoulder Front Raises

    3 x 6 @ 22.5lb
    ============
    Grey Row Machine

    5 x 5 @ 145lb
    ============
    Hammer Curls

    3 x 6 @ 55lb
    ============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 04-05-2011 at 05:54 PM.
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  9. #9
    bloodshoteyes
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    ME Lower
    Rack Pulls

    495 x2
    585 x2
    675 x2
    725 x1 PR!
    585 x3
    ============
    Hammer Strength Hamstring Machine

    5 x 5 @ 50lb
    ============
    Leg Extensions (white strike machine)

    3 x 8 @ 120lb
    ============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 04-07-2011 at 06:10 PM.
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  10. #10
    bloodshoteyes
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    DE Lower
    Deadlift

    8 x 2 @ 405lb
    ============
    White Hamstring Machine

    3 x 10 @ 180lb
    ============
    Leg Extensions (white strike machine)

    3 x 10 @ 100lb
    ============
    5 minute bicycle cool down
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  11. #11
    bloodshoteyes
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    ME Upper
    Floor Press

    x3 @ 275lb
    3 x 3 @ 315lb (with Mark Bell's Slingshot)
    3 x 3 @ 335lb (with Mark Bell's Slingshot)
    x5 @ 315lb (with Mark Bell's Slingshot)
    =============
    Bent Over Rows

    3 x 3 @ 245lb
    ============
    Dumbbell Shoulder Presses

    3 x 5 @ 70lb
    ============
    Tricep Skullcrusher Machine

    3 x 5 @ 235lb
    ============
    Tricep Pushdown

    3 x 5 @ 100lb
    x15 @ 60lb

    5 minute bicycle cool down
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  12. #12
    bloodshoteyes
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    ME Lower
    Squat (w/15" box)

    x 3 @ 275lb
    x 3 @ 315lb
    x 3 @ 405lb
    3 x 3 @ 465lb
    x5 @ 495lb
    =============
    Leg Curl Machine

    3 x 3 @ 180lb
    ============
    Leg Extensions

    3 x 10 @ 140lb
    ============
    GHR

    3 x 10
    ============
    5 minute bicycle cool down
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  13. #13
    bloodshoteyes
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    DE Lower
    Good Mornings

    3 x 5 @ 275lb
    ============
    Zerchers

    2 x 3 @ 225
    x3 @ 275
    ============
    White Hamstring Machine

    5 x 8 @ 180lb
    ============
    Leg Extensions (white strike machine)

    3 x 8 @ 120lb
    ============
    5 minute bicycle cool down
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  14. #14
    bloodshoteyes
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    I took a break from training to deload and overcome an injury. I saw a chiropractor and I think all is better now. I had some serious numbness all over my forearm and hand. Anyway, I was able to get a PR in my ME movement and PRs across the board with accessory movements so I am definatly feeling good!

    ME Upper
    Bench Press

    x1 @ 275lb (with Mark Bell's Slingshot)
    x1 @ 315lb (with Mark Bell's Slingshot)
    x1 @ 365lb (with Mark Bell's Slingshot) PR!

    x10 @ 225lb
    =============
    Overhead Press

    x5 @ 225lb
    x5 @ 245lb PR!
    ============
    Triceps Pushdown Machine

    3 x 5 @ 330lb PR!
    ============
    Cable Shoulder Side Raises

    3 x 8 @ 27.5lb PR!
    ============
    Cable Shoulder Front Raises

    3 x 8 @ 22.5lb PR!
    ============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 04-30-2011 at 06:59 PM.
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  15. #15
    tom183
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    Good work with all those PRs in one session.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  16. #16
    bloodshoteyes
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    ME Lower
    Squats

    x 1 @ 315lb
    x 1 @ 405lb
    x 1 @ 465lb PR!! (felt like I had a lot left in the tank so I took a stab at breaking 500...
    x 1 @ 505lb PR!!!!
    =============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 05-02-2011 at 11:35 PM.
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  17. #17
    bloodshoteyes
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    Thanks Tom, my training is coming along nicely I think I will take a look at your log too.
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  18. #18
    bloodshoteyes
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    DE Upper
    Bench Press

    8 x 3 @ 185lb
    =============
    Overhead Triceps Extension Machine (black)

    3 x 8 @ 240lb
    ============
    Dumbbell Triceps Extensions

    3 x 5 @ 50lb
    ============
    Cable Triceps Pushdown

    3 x 8 @ 95lb
    ============
    Cable Rows

    3 x 5 @ 200lb
    ============
    Hammer Curls

    3 x 6 @ 60lb PR
    ============
    5 minute bicycle cool down
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  19. #19
    bloodshoteyes
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    ME Upper
    Floor Press

    x2 @ 275lb
    2 x 3 @ 315lb (with Mark Bell's Slingshot)
    3 x 3 @ 355lb (with Mark Bell's Slingshot) PR!!!
    x9 @ 315lb (with Mark Bell's Slingshot) PR!!
    =============
    Skullcrushers w/e-z curl bar

    3 x 6 @ 90lb
    ============
    Cable Rows

    3 x 5 @ 220lb PR!
    ============
    Dumbbell Front Raises

    3 x 5 @ 40lb
    ============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 05-08-2011 at 09:35 PM.
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  20. #20
    bloodshoteyes
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    ME Lower
    Deadlift

    x2 @ 315lb
    x1 @ 405lb
    x1 @ 495lb
    x1 @ 555lb PR!!!!! (+27lb)
    =============
    Goodmornings

    2 x 5 @ 225lb
    x 5 @ 275lb
    x 5 @ 315lb PR!
    ============
    White Hamstring Machine

    3 x 10 @ 240lb PR!
    ============
    5 minute bicycle cool down
    Last edited by bloodshoteyes; 05-10-2011 at 10:11 PM.
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  21. #21
    tom183
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    Solid lower body session. Nice PR.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  22. #22
    bloodshoteyes
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    RE Upper
    Inclined bench press

    5 x 5 @ 225lb (w/slingshot)
    =============
    Skullcrushers w/e-z curl bar

    3 x 10 @ 120lb PR!!
    ============
    Triceps Pushdown Machine

    3 x 6 @ 300lb small PR
    ============
    Cable Rows

    3 x 6 @ 180lb
    ============
    Cable Pulldowns

    3 x 8 @ 130lb
    ============
    Hammer Curls

    3 x 8 @ 45lb
    ============
    5 minute bicycle cool down


    Thanks Tom for the kudos! Dang high volume workouts make me soooo hungry... time for a steak!
    Last edited by bloodshoteyes; 05-12-2011 at 08:10 PM.
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  23. #23
    bloodshoteyes
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    ME Upper
    bench press

    x1 @ 286lb
    x1 @ 319lb
    x1 @ 352lb (paused!) PR!!!! *33lb since SPF meet in March
    x3 @ 352lb (3 board)
    ===============
    Shirted Bench for first time!

    x2 @ 352lb (3 board)
    x1 @ 363lb (3 board)
    x1 @ 363lb (2 board)
    x1 @ 363lb TOUCH
    x1 @ 374lb TOUCH


    Thanks to Alan Aerts and his team, had the best bench session ever!
    Last edited by bloodshoteyes; 05-17-2011 at 10:49 AM.
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  24. #24
    bloodshoteyes
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    ME Squat (15" box)

    x3 @ 315lb
    x2 @ 405lb
    x1 @ 495lb
    x1 @ 515lb PR!
    ==============
    Power Squat Machine

    x5 @ 6 plates
    x5 @ 8 plates
    x5 @ 10 plates
    x5 @ 12 plates
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  25. #25
    bloodshoteyes
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    RE Upper

    x5 @ 225lb
    3 x 5 @275lb
    ==================
    Skullcrushers w/e-z curl bar

    3 x 10 @ 130lb PR!
    ==================
    Cable Pulldowns

    3 x 8 @ 160lb PR!
    ==================
    5 minute bicycle cool down
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