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. #851
    Brian Hopper
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    Monday
    05/21/12
    Bench

    Bench press
    Barx20
    135/2x5
    225x3
    275x1
    315x1
    Added wrist wraps
    365x1
    425x1
    445x0
    445x1...10lb PR

    2brd bench press
    405x4
    405x3
    405x4

    JM presses
    135x10
    165x10
    185x10
    205/2x10

    Pressdowns
    50/3x20

    Bench dips
    BW/3x10

    Done...I was expecting to do better then I did, but a 10lb PR is still good enough for me. I missed this weight off my chest at my last meet, so this was some good progress. I'm not exactly sure what happened on my first attempt and why I missed it. It was almost like I got loose, so I had to try it again.
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

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  2. #852
    t gale
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    Nice job Hopp. Way to come back and get it. Pr is a pr!
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  3. #853
    Brian Hopper
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    Quote Originally Posted by t gale View Post
    Nice job Hopp. Way to come back and get it. Pr is a pr!
    Thanks Tim!!! Your right, I need to stop being so hard on myself, lol.
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
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  4. #854
    Barbaccio
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    10lbs in what? 8 weeks? Dude, for an experienced lifter that is ALOT of weight to put on a lift! Some guys will work a year for 5lbs! I think you're doing a phenomenal job on pushing yourself and making the right adjustments on the program. I can give you a guide but you have to decide how hard to push. And you've done that. You've taken it an run with it. It's great to see that bench go for you brother! Wish you had vids!
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  5. #855
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    10lb PR!!! Solid as Brian
    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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  6. #856
    Coke
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    Super pressing work!
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  7. #857
    Brian Hopper
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    Quote Originally Posted by Barbaccio View Post
    10lbs in what? 8 weeks? Dude, for an experienced lifter that is ALOT of weight to put on a lift! Some guys will work a year for 5lbs! I think you're doing a phenomenal job on pushing yourself and making the right adjustments on the program. I can give you a guide but you have to decide how hard to push. And you've done that. You've taken it an run with it. It's great to see that bench go for you brother! Wish you had vids!
    Thanks a lot Tone, I appreciate it!!! For some reason I never think about recording my bench sessions as much as I do my squat and deadlifts...next time.
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
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  8. #858
    Brian Hopper
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    Quote Originally Posted by HJP View Post
    10lb PR!!! Solid as Brian
    Quote Originally Posted by Coke View Post
    Super pressing work!
    Thanks a lot guys!!!
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
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  9. #859
    joey54
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    Great job on the bench pr.


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    Just get under the bar!
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  10. #860
    Justin Randal
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    Looks good in here. Subbed
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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  11. #861
    Brian Hopper
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    Quote Originally Posted by joey54 View Post
    Great job on the bench pr.
    Quote Originally Posted by Justin Randal View Post
    Looks good in here. Subbed
    Thanks guys, I appreciate it!!!
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
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  12. #862
    Brian Hopper
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    A week for 10lb PR's!!!

    Tuesday
    05/22/12
    SQ/DL

    Squats
    Barx10
    145/2x5
    255/2x5
    345x3
    435x1
    Added belt
    525/2x1
    Added sleeves
    615x1
    665x1...10lb PR!!!

    Deadlifts
    245x3
    335x3
    425x1
    Added belt
    515x1
    605x1
    655x1
    710x1...10lb PR and another torn callus!!!

    Done...I decided to wear my olympic shoes with the wide grip. It obviously went good, but I think it could of gone better (This is just me being hard on myself) I'm still not sold yet on which pair of shoes i'll be using. Like I said before, I have plenty of time to figure it out. The pulls felt pretty good. MY lockout was pretty tough on 710 and that's because the bar was rolling out of my hand and caused my callus to open up again. I wasn't able to stand with it at lockout for a brief moment like I normally do, so I probably would of got 3 reds at a meet, but it's definitely a good gym lift. I'm very excited on how this week went for me.

    I did take some video and I probably won't be able to post it up until tomorrow...
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
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  13. #863
    GazzyG
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    Two great PRs in one session, epic work, Brian, just epic.
    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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  14. #864
    Brian Hopper
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    Quote Originally Posted by GazzyG View Post
    Two great PRs in one session, epic work, Brian, just epic.
    Thanks a lot Gaz!!!
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
    Reply With Quote Reply With Quote  
  15. #865
    Coke
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    Seeing you take it to new heights again these days is great!
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  16. #866
    Brian Hopper
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    Quote Originally Posted by Coke View Post
    Seeing you take it to new heights again these days is great!
    Thanks a lot Coke!!!
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
    Reply With Quote Reply With Quote  
  17. #867
    Brian Hopper
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    Video
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
    Reply With Quote Reply With Quote  
  18. #868
    NickAus
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    So many PRs and great numbers Tank!!!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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  19. #869
    joey54
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    Nothing like a week of prs. What the hell you eating?


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    Just get under the bar!
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  20. #870
    LuNa
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    That was just awesome Brian. Great work and congrats on the PR's.
    My Journal
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  21. #871
    HJP
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    Two PR's!!! Awesome lifting going on, great confidence from that session mate!
    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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  22. #872
    Tim K
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    Great lifting Tank! Squat looked very good. Deadlift was spot on too - 'cept for the brief hold. You need to take better care of your calluses Brian. File those things down before they get to the point of tearing.
    Tim's Training Log
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  23. #873
    Brian Hopper
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    Quote Originally Posted by NickAus View Post
    So many PRs and great numbers Tank!!!!!
    Thanks Nick!!!

    Quote Originally Posted by joey54 View Post
    Nothing like a week of prs. What the hell you eating?
    Haha, thanks!!!

    Quote Originally Posted by LuNa View Post
    That was just awesome Brian. Great work and congrats on the PR's.
    Thanks Luna!!!

    Quote Originally Posted by HJP View Post
    Two PR's!!! Awesome lifting going on, great confidence from that session mate!
    Thanks Hayden!!!

    Quote Originally Posted by Tim K View Post
    Great lifting Tank! Squat looked very good. Deadlift was spot on too - 'cept for the brief hold. You need to take better care of your calluses Brian. File those things down before they get to the point of tearing.
    Thanks Tim. I know I do, lol. I'm sure pulling with a brand new bar is helping either.
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
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  24. #874
    April Mathis
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    Great job on the PRs on every lift Brian. That's good progress.
    Best competition lifts:
    650lbs. raw squat
    430lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total
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  25. #875
    Brian Hopper
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    Quote Originally Posted by April Mathis View Post
    Great job on the PRs on every lift Brian. That's good progress.
    Thanks April!!!
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
    My YouTube page
    My New Dimensions
    Training by Tone Barbaccio

    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

    Sponsored By:

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
    Reply With Quote Reply With Quote  
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