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
    Zorachus
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    Wednesday; D-Deadlift
    02/15/12

    MONTH 6 = BBB
    Wave1 - Workout-D; 65%x5, 75%x5, 85%x5+

    - Deadlift - 1rep max is 255
    90lbs x 8 @40% warmup
    150lbs x 5
    170lbs x 5
    195lbs x 5+ ( did 6 )

    - T-Bar Row 4x10 Up weight Month 6...8...10..
    60lbs x 10
    60lbs x 10
    60lbs x 10
    85lbs x 6+3+3

    - Lat Pulldown Up weight month 4...6...8...
    70lbs x 10
    70lbs x 10
    70lbs x 10
    100lbs x 6+3+3
    Last edited by Zorachus; 02-15-2012 at 06:43 PM.
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  2. #102
    Zorachus
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    Friday; A-Bench Press
    02/17/12

    MONTH 6 = BBB
    Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 225
    80lbs x 8 @ 40% = warmup
    140lbs x 3
    160lbs x 3
    180lbs x 3+ ( did 6 )

    - Dumbbell Bench Press; 4 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Dumbbell Rows 4x10; up weight Month 7...9...11
    35lbs x 10
    35lbs x 10
    35lbs x 10
    50lbs x 6+3+3

    - Dips
    BW x 12
    BW x 8
    Last edited by Zorachus; 02-18-2012 at 11:54 AM.
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  3. #103
    Zorachus
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    Wednesday; B-Squats
    02/12/12

    MONTH 6 = BBB
    Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    105lbs x 8 @ 40% = Warmup
    180lbs x 3
    210lbs x 3
    235lbs x 3+ ( did 9 )

    -Front Squat = 4 x 10 @50%
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Leg Curl = Up every Month 5...7...9...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    55lbs x 6+3+3
    Last edited by Zorachus; 02-22-2012 at 06:13 PM.
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  4. #104
    Zorachus
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    Friday; C-OH Press
    02/24/12

    MONTH 6 = BBB
    Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 160
    60lbs x 8 @ 40% = warmup
    100lbs x 3
    115lbs x 3
    130lbs x 3+ ( did 5 )

    - OH Dumbbell Press; 4 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Side Lateral Dumbbells = Up weight month 3...5...7...
    12lbs x 12
    12lbs x 8
    Last edited by Zorachus; 02-24-2012 at 06:20 PM.
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  5. #105
    Zorachus
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    Sunday; D-Deadlift
    02/26/12

    MONTH 6 = BBB
    Wave2 - Workout-D; 70%x3, 80%x3, 90%x3+

    - Deadlift - 1rep max is 255
    90lbs x 8 @40% warmup
    160lbs x 3
    185lbs x 3
    205lbs x 3+ ( did 6 )

    - T-Bar Row 4x10 Up weight Month 6...8...10..
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Lat Pulldown Up weight month 4...6...8...
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Chin up's
    BW x 12
    BW x 8
    Last edited by Zorachus; 02-26-2012 at 09:48 AM.
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  6. #106
    Zorachus
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    Wednesday; A-Bench Press
    02/29/12

    MONTH 6 = BBB
    Wave3 - Workout-A; 75%x5, 85%x3, 95%x1+

    - 5/3/1 Bench Press - 1rep max is 225
    80lbs x 8 @ 40% = warmup
    150lbs x 5
    170lbs x 3
    190lbs x 1+ ( did 7 )

    - Dumbbell Bench Press; 4 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Dumbbell Rows 4x10; up weight Month 7...9...11
    35lbs x 10
    35lbs x 10
    35lbs x 10
    50lbs x 6+3+3

    - Dips
    BW x 12
    BW x 8
    Last edited by Zorachus; 02-29-2012 at 06:04 PM.
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  7. #107
    Zorachus
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    Friday; B-Squats
    03/02/12

    MONTH 6 = BBB
    Wave3 - Workout-B; 75%x5, 85%x3, 95%x1+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    105lbs x 8 @ 40% = Warmup
    195lbs x 5
    220lbs x 3
    250lbs x 1+ ( did 8 )

    -Front Squat = 4 x 10 @50%
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Leg Curl = Up every Month 5...7...9...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    55lbs x 6+3+3
    Last edited by Zorachus; 03-04-2012 at 12:29 PM.
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  8. #108
    Zorachus
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    Sunday; C-OH Press
    03/04/12

    MONTH 6 = BBB
    Wave3 - Workout-C; 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 160
    60lbs x 8 @ 40% = warmup
    110lbs x 5
    120lbs x 3
    135lbs x 1+ ( did 3 )

    - OH Dumbbell Press; 4 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Side Lateral Dumbbells = Up weight month 3...5...7...
    12lbs x 12
    12lbs x 8
    Last edited by Zorachus; 03-04-2012 at 03:25 PM.
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  9. #109
    Zorachus
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    Wednesday; D-Deadlift
    03/07/12

    MONTH 6 = BBB
    Wave3 - Workout-D; 75%x5, 85%x3, 95%x1+

    - Deadlift - 1rep max is 255
    90lbs x 8 @40% warmup
    170lbs x 5
    195lbs x 3
    220lbs x 1+ ( did 4 )

    - T-Bar Row 5x10 Up weight Month 6...8...10..
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Chin up
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 03-09-2012 at 05:33 PM.
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  10. #110
    Zorachus
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    Friday; A-Bench Press
    03/09/12

    MONTH 6 = BBB
    Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

    - 5/3/1 Bench Press - 1rep max is 225

    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Dumbbell Bench Press; 4 x 10 @ DELOAD 40%
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Rows 4x10; up weight Month 7...9...11
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Dips
    BW x 12
    BW x 8
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  11. #111
    Zorachus
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    Sunday; B-Squats
    03/11/12

    MONTH 6 = BBB
    Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290

    105lbs x 5
    130lbs x 5
    155lbs x 5

    -Front Squat = 4 x 10 @DELOAD 40%
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10

    - Leg Curl = Up every Month 5...7...9...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    55lbs x 6+3+3
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  12. #112
    Zorachus
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    Wednesday; C-OH Press
    03/14/12

    MONTH 6 = BBB
    Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5


    - 5/3/1 OH Press - 1rep max is 160

    60lbs x 5
    70lbs x 5
    85lbs x 5

    - OH Dumbbell Press; 4 x 10 @DELOAD 40%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Side Lateral Dumbbells = Up weight month 3...5...7...
    12lbs x 12
    12lbs x 8
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  13. #113
    Zorachus
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    Friday; D-Deadlift
    03/16/12

    MONTH 6 = BBB
    Wave4 DELOAD - Workout-D; 40%x5, 50%x5, 60%x5


    - Deadlift - 1rep max is 255

    90lbs x 5
    115lbs x 5
    140lbs x 5

    - T-Bar Row 4 x 10 @DELOAD 40%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Chin up
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
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  14. #114
    Zorachus
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    Sunday; A-Bench Press
    03/18/12

    MONTH 7 = BBB
    Wave1 - Workout-A; 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 210
    75lbs x 8 @ 40% = warmup
    125lbs x 5
    140lbs x 5
    160lbs x 5+ ( did 7 )

    - Bench Press; 5x10@50%
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 10

    - Dumbbell Rows; 5x10@50%
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Tricep push downs
    40lbs x 12
    50lbs x 10
    60lbs x 8
    Last edited by Zorachus; 03-18-2012 at 10:09 AM.
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  15. #115
    Zorachus
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    Wednesday; B-Squats
    03/21/12

    MONTH 7 = BBB
    Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 275
    100lbs x 8 @ 40% = Warmup
    160lbs x 5
    185lbs x 5
    210lbs x 5+ ( did 12 )

    -Front Squat = 5 x 10 @50%
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10

    - Leg Curl = Up every Month 8...10...12...
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    Last edited by Zorachus; 03-23-2012 at 05:27 PM.
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  16. #116
    Zorachus
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    Friday; C-OH Press
    03/23/12

    MONTH 7 = BBB
    Wave1 - Workout-C; 65%x5, 75%x5, 85%x5+

    - 5/3/1 OH Press - 1rep max is 145
    50lbs x 8 @ 40% = warmup
    85lbs x 5
    100lbs x 5
    110lbs x 5+ ( did 9 )

    - OH Press; 5 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Curls
    30lbs x 12
    35lbs x 10
    40lbs x 8
    Last edited by Zorachus; 03-23-2012 at 06:57 PM.
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  17. #117
    Zorachus
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    Sunday; D-Deadlift
    03/25/12

    MONTH 7 = BBB
    Wave1 - Workout-D; 65%x5, 75%x5, 85%x5+

    - Deadlift - 1rep max is 240
    85lbs x 8 @40% warmup
    140lbs x 5
    160lbs x 5
    185lbs x 5+ ( did 9 )

    - T-Bar Row 5x10 Up weight Month 8...10...12..
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Chin up
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 03-25-2012 at 12:58 PM.
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  18. #118
    Zorachus
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    Added jump rope between sets, for some extra cardio. But not between the 5/3/1 sets, I take a 2 - 3 minutes rest between those sets, to be ready to go balls out on last lift.
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  19. #119
    Zorachus
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    Wednesday; A-Bench Press
    03/28/12

    MONTH 7 = BBB
    Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 210
    75lbs x 8 @ 40% = warmup
    130lbs x 3
    150lbs x 3
    170lbs x 3+ ( did 5 )

    - Bench Press; 5x10@50%
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 10

    - Dumbbell Rows; 5x10@50%
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Tricep push downs
    40lbs x 12
    50lbs x 10
    60lbs x 8
    Last edited by Zorachus; 03-28-2012 at 04:27 PM.
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  20. #120
    Zorachus
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    Friday; B-Squats
    03/30/12

    MONTH 7 = BBB
    Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 275
    100lbs x 8 @ 40% = Warmup
    175lbs x 3
    200lbs x 3
    225lbs x 3+ ( did 10 )

    -Front Squat = 5 x 10 @50%
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10

    - Leg Curl = Up every Month 8...10...12...
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    Last edited by Zorachus; 03-31-2012 at 03:12 PM.
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  21. #121
    Zorachus
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    Sunday; C-OH Press
    04/01/12

    MONTH 7 = BBB
    Wave2 - Workout-C; 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 145
    50lbs x 8 @ 40% = warmup
    90lbs x 3
    105lbs x 3
    120lbs x 3+ ( did 7 )

    - OH Press; 5 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Curls
    30lbs x 12
    40lbs x 10
    50lbs x 8
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  22. #122
    Zorachus
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    Wednesday; A-Bench Press
    04/11/12

    MONTH 7 = BBB
    Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

    - 5/3/1 Bench Press - 1rep max is 210

    75lbs x 5
    95lbs x 5
    115lbs x 5

    - Dumbbell Bench Press; 4 x 10 @ DELOAD 40%
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Rows 4x10; up weight Month 7...9...11
    35lbs x 10
    35lbs x 10
    35lbs x 10
    50lbs x 6+2+2+2

    - Tricep push downs
    40lbs x 12
    50lbs x 10
    60lbs x 8
    Last edited by Zorachus; 04-15-2012 at 05:48 PM.
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  23. #123
    Zorachus
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    Friday; B-Squats
    04/13/12

    MONTH 7 = BBB
    Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 275

    105lbs x 5
    130lbs x 5
    155lbs x 5

    -Front Squat = 4 x 10 @DELOAD 40%
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10

    - Leg Curl = Up every Month 5...7...9...
    40lbs x 10
    40lbs x 10
    40lbs x 10
    55lbs x 6+3+3
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  24. #124
    Zorachus
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    Sunday; C-OH Press
    04/15/12

    MONTH 7 = BBB
    Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5


    - 5/3/1 OH Press - 1rep max is 145

    60lbs x 5
    70lbs x 5
    85lbs x 5

    - OH Dumbbell Press; 4 x 10 @DELOAD 40%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Dumbbells Upright Row's 4 x 10 = Up Weight Month 8...10...12...
    35lbs x 12
    40lbs x 10
    45lbs x 8
    50lbs x 6+2+2+2

    - Curls = Up weight Month 8...10...12
    30lbs x 10
    40lbs x 8
    50lbs x 6+2+2+2
    Last edited by Zorachus; 04-15-2012 at 07:18 PM.
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  25. #125
    Zorachus
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    Wednesday; D-Deadlift
    04/18/12

    MONTH 7 = BBB
    Wave4 DELOAD - Workout-D; 40%x5, 50%x5, 60%x5

    - Deadlift - 1rep max is 240

    85lbs x 5
    110lbs x 5
    130lbs x 5

    - T-Bar Row 5x10 Up weight Month 8...10...12..
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Lat Pull Down
    70lbs x 12
    75lbs x 10
    80lbs x 8
    90lbs x 6+2+2+2
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