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. #76
    Beast
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    Nice progression in here.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties
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  2. #77
    djap92
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    Wednesday
    Squat: 125x7, 125x7, 125x7
    Leg Curls: 40x10 for 3 sets
    (Feeling like crap and winded easily, gotta get out of this funk)

    Thursday
    Bench: 90x10, 100x10, 110x5
    Pec Fly: 70x10 for 3 sets
    Push-ups

    Friday
    Dumbbell Shoulder Press: 25x10, 25x10, 25x10
    Shrugs: 115x10 for 3sets
    Reverse Machine Flys: 60x10, 60x8, 60x8
    Last edited by djap92; 06-01-2012 at 12:30 PM.
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  3. #78
    djap92
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    Monday
    Squat: 130x10, 130x10, 130x8
    Leg Curls: 50x10 for 3 sets
    Leg Press: 180x10 for 3 sets

    Tuesday
    Bench: 90x10, 100x10, 110x8
    Pec Fly: 70x10 for 3 sets
    Push-ups

    Wednesday
    Dumbbell Shoulder Press:30x10, 30x10, 30x8
    Shrugs: 120x10 for 3sets
    Reverse Machine Flys: 60x10, 60x10, 60x10

    Saturday
    Bicep Curls: 40x10, 40x10, 40x10
    Dips: 3 sets of 10
    Chin Ups: 3 sets of 10
    Last edited by djap92; 06-11-2012 at 03:02 PM.
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  4. #79
    djap92
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    Monday
    Squats: 130x10, 130x8, 130x5
    Deadlift: 160x10 (stopped after this one set cuz I felt very light headed and couldn't see straight)
    Leg curl: 3 sets of 60x10

    Tuesday
    Bench: 90x10, 100x10, 110x8
    Pec fly: 3 sets of 80x10
    Push ups
    Last edited by djap92; 06-12-2012 at 10:16 PM.
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  5. #80
    djap92
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    Thursday
    Dumbbell Shoulder Press: 30x10, 30x10, 30x10
    Shrugs: 125x10 for 3 sets
    Reverse Machine Flys: 70x10, 70x10
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  6. #81
    djap92
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    Monday
    Bench: 90x10, 100x10, 110x5
    Pec fly: 3 sets of 90x10
    Push ups

    Tuesday
    Dumbbell Shoulder Press: 35x10, 35x6, 35x6
    Shrugs: 130x10 for 3 sets

    Friday
    Squats: 125x6, 125x6, 125x6
    Leg Curls: 80x10 for 3 sets
    Last edited by djap92; 06-24-2012 at 08:20 PM.
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  7. #82
    djap92
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    Wednesday
    Bench: 90x10, 100x10, 110x8
    Pec fly: 3 sets of 90x10
    Push ups

    Thursday
    Squats: 115x6,115x6,115x6
    Leg Curls: 90x10 for 3 sets
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  8. #83
    djap92
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    Last week
    Bench: 90x10, 100x10, 110x10
    Pec fly: 2 sets of 100x10 and 1 set of 100x6
    Push ups

    Dumbbell Shoulder Press: 30x10, 30x10, 30x10
    Shrugs: 125x10 for 3 sets
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  9. #84
    djap92
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    Tuesday
    Bench: 95x10, 105x10, 115x5
    Pec Fly: 3 sets of 100x10
    Push Ups

    Wednesday
    Dumbbell Shoulder Press: 35x10, 35x7, 35x7
    Pull Downs: 3 sets of 70x10
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  10. #85
    djap92
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    Tuesday
    Squats: 95x10, 100x10, 105x10
    Leg Curls: 70x10, 80x10, 80x10

    Friday
    Bench: 95x10, 105x10, 115x9
    Pec Fly: 90x10 for 3 sets
    Dumbbell Press: 30x10 for 3 sets

    Saturday
    Dumbbell Shoulder Press: 35x10, 35x10, 35x8
    Pull Downs: 3 sets of 70x10
    Dips: 3 sets of 10
    Last edited by djap92; 07-22-2012 at 01:17 PM.
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  11. #86
    djap92
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    Monday
    Squats: 100x10, 105x10, 110x10
    Leg Curls: 80x10, 80x10, 80x10
    Leg Press: 120x10, 140x10, 160x10

    Wednesday
    Cable Curls: 5 sets of 60x10
    Tricep Pulldown: 5 sets of 30x10

    Friday
    Bench: 95x10, 105x10, 115x6
    Pec Fly: 3 sets 100x10
    Dumbbell Press: 3 sets of 30x10
    Last edited by djap92; 07-31-2012 at 06:09 PM.
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  12. #87
    djap92
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    Wednesday
    Dumbbell Shoulder Press: 3 sets of 30x10
    Pull downs: 3 sets of 70x10
    Dips: 3 sets of 10

    Friday
    Squats: 100x10, 105x10, 110x10
    Cable Curls: 5 sets of 70
    Leg curls: 3 sets of 80
    Tricep Pull Downs: 5 sets of 50
    Last edited by djap92; 08-10-2012 at 05:03 PM.
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  13. #88
    djap92
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    Monday
    Dumbbell Press: 3 sets of 30x10
    Pull downs: 3 sets of 70
    Dips: 3 sets
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