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
    Wannabebig New Member
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    Mar 2011
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    1 year progress. opinions?

    exactly a year ago i was 175 lbs 5' 7" probably around 18%bf. my lifts were:
    bench- 185x4
    deadlift- 365x5
    military- 140x4
    squat- 365x6
    dips- body only, 3x8
    pullups- body only, 10 pull ups
    curls- 100x4

    today i am 170lbs 5' 7" and 13%body fat. my lifts are now:
    bench- 230x4
    deadlift- 395x5
    military- 180x5
    squat- 405x8
    dips- 20 added pounds 5x15
    pullups- 25 added pounds 5x15
    curls- 135x6

    what do you guys think about my progress? seems normal for 1 year?

  2. #2
    Westside Bencher Travis Bell's Avatar
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    Jan 2008
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    Westside Barbell, OH
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    8,723
    squat and deadlift progress seem a bit slow but everyone is different so it really doesn't matter


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  4. #3
    Wannabebig New Member
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    Mar 2011
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    yea deadlift is a pain. i got 400x 4 last november but then i couldnt even get 350 off the ground after that so i dropped it down a lot and worked back up. i got 400x 4 again 2 months ago but then couldnt get even close to that after and had to drop it back down again.

  5. #4
    Moderator Off Road's Avatar
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    Jun 2009
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    Impressed with pull-ups for sure.
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  6. #5
    Wannabebig Member
    Join Date
    Apr 2011
    Posts
    25
    bench a little slow - should see good gains in a year. agree with post above pull up increase impressive. keep up the good work

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