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
    Christy
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    Help please!!!!!

    Hey just wondering if anyone could give me a really good arm workout to do! I'm pretty new to this!!
    A workout that does bicep and triceps! Would like a workout that has sets, reps and rest time including the weight I should use!
    I want to build more muscle and gain strength! Thanks reply ASAP!
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  2. #2
    Bako Lifter
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    Dumbell curl - 10 sets of 50 reps, rest 22-23 seconds between sets
    Barbell curl - 8 sets of 30 reps, only rest a max of 13 seconds between sets.

    Don't use too much weight, use an easy weight so you can focus on the burnto get ripped. Maybe the pink dumbells if you have any.

    Repeat this routine 3 times a day.
    Last edited by Bako Lifter; 04-22-2012 at 11:52 AM.
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  3. #3
    WaNNaB3Bigg3r
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    Quote Originally Posted by Christy View Post
    Hey just wondering if anyone could give me a really good arm workout to do! I'm pretty new to this!!
    A workout that does bicep and triceps! Would like a workout that has sets, reps and rest time including the weight I should use!
    I want to build more muscle and gain strength! Thanks reply ASAP!
    Being new to lifting my advice would be find a program and stick with it I.e mad cow or westsidet or SS
    Last edited by WaNNaB3Bigg3r; 04-22-2012 at 12:00 PM.
    Eat big. Sleep big. Lift big. Get big.
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  4. #4
    RichMcGuire
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    Quote Originally Posted by Christy View Post
    Hey just wondering if anyone could give me a really good arm workout to do! I'm pretty new to this!!
    A workout that does bicep and triceps! Would like a workout that has sets, reps and rest time including the weight I should use!
    I want to build more muscle and gain strength! Thanks reply ASAP!
    For someone newer, the best arm workouts you can probably do are actually compound movements like rows, chins, and presses. You might be lucky enough to increase muscle size with working out alone if you're completely new. A full body routine done a couple times a week would be great. If not, pick some kind of push / pull movements and just do those.


    Quote Originally Posted by Bako Lifter View Post
    Dumbell curl - 10 sets of 50 reps, rest 22-23 seconds between sets
    Barbell curl - 8 sets of 30 reps, only rest a max of 13 seconds between sets.

    Don't use too much weight, use an easy weight so you can focus on the burnto get ripped. Maybe the pink dumbells if you have any.

    Repeat this routine 3 times a day.
    I completely disagree. You only need 12 seconds of rest in between barbell curls!
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
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  5. #5
    Bako Lifter
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    I've read studies that 13 seconds is optimal for hypertrophy. But I could be wrong.
    age: 22 .... height: 5'8 .... weight: 175

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  6. #6
    chris mason
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    How are you training otherwise? Please tell me you are not just going to resistance train your arms.

    Check out Girls Gone Strong for some great information!

    http://www.facebook.com/?ref=logo#!/GirlsGoneStrong


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  7. #7
    Whoopipally
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    Get on a program bud.
    Bench: 335
    Squat: 435
    Dead: 500

    Currently 6 ft, 220 lb.

    "All people dream but not equally. Those who dream by night in the recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous ones, for they may act their dream with open eyes to make it possible."
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  8. #8
    chris mason
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    Quote Originally Posted by Whoopipally View Post
    Get on a program bud.
    The name is Christy... I hope it isn't a guy.


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  9. #9
    kjd2121
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    Quote Originally Posted by chris mason View Post
    The name is Christy... I hope it isn't a guy.
    I believe it is NJ Governor Chris Christy.

    Best to do curls with a partner in the squat rack...Seriously!!
    Last edited by kjd2121; 04-23-2012 at 02:09 PM.
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  10. #10
    Whoopipally
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    Quote Originally Posted by chris mason View Post
    The name is Christy... I hope it isn't a guy.
    Im on a calorie deficit man..cut me some slack!
    Bench: 335
    Squat: 435
    Dead: 500

    Currently 6 ft, 220 lb.

    "All people dream but not equally. Those who dream by night in the recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous ones, for they may act their dream with open eyes to make it possible."
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