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
    marleau
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    One year progress

    Hey guys let me know how I did! My body is very lanky so I'm glad I put on as much mass as I did. I basically bulked the whole time (srs) but did I gain too much fat? Thanks guys, appreciate it.

    BEFORE - 150lb







    AFTER 190lb







    I love this sport.
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  2. #2
    GazzyG
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    No, you didn't gain too much fat - you did a really good job!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk
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  3. #3
    LuNa
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    Good progress! Keep doing what you are doing.
    My Journal
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  4. #4
    FearFactory
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    Awesome progress for only 1 year. That is a good bulk right there. Kept fat gain to a minimum and gained a ton of muscle.
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  5. #5
    Beast
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    Awesome job! Good to see you didn't go overboard with the bulk and gain a ton of fat. Keep it up.

    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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  6. #6
    Munky
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    nice bulk sir
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  7. #7
    marleau
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    I appreciate it guys, thanks so much!
    I love this sport.
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  8. #8
    BULK_BOY
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    You're on the right path. Keep it up.
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )
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  9. #9
    thecityalive
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    Congrats on your progress!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  10. #10
    Behemoth
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    good stuff
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



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  11. #11
    K Y L E
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    Very successful. Keep it up
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  12. #12
    marleau
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    Thank you very much guys I know I'm not big at all, but, my only real lacking point is my arms. I know mine take longer to grow, but is there anything I can do to make them grow?
    I love this sport.
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  13. #13
    method115
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    Great bulk man with progress like that I'm sure you got some accusations of steroid use. I know when I from @ 120 to 155-160 everyone was accusing me. Even now when I went from 135 to 185 people asked me. Keep up the hard work.
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  14. #14
    marleau
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    Thank you and my dad asked me if I was taking them and I said yes just for the lulz haha.
    I love this sport.
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  15. #15
    Behemoth
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    Don't be afraid to train them like the curl jockeys who only want big arms, give them a dedicated day if you really want to bring them up. Just don't sacrifice effort elsewhere.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



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  16. #16
    marleau
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    Well i have a new routine where its back/biceps and chest/triceps. but i guess drop sets should help? for biceps im doing 9 sets triceps about 9 sets. should i add more?
    I love this sport.
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  17. #17
    Behemoth
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    Quote Originally Posted by marleau View Post
    Well i have a new routine where its back/biceps and chest/triceps. but i guess drop sets should help? for biceps im doing 9 sets triceps about 9 sets. should i add more?
    Sets may or may not be the answer. Work is what needs increased and shouldn't be confused with volume. Work can be increased through more volume or it can be increased through more force/intensity. Ergo maybe more sets will get them growing, maybe more intensity will get them growing, or maybe both.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



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  18. #18
    FearFactory
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    Quote Originally Posted by Behemoth View Post
    Don't be afraid to train them like the curl jockeys who only want big arms, give them a dedicated day if you really want to bring them up. Just don't sacrifice effort elsewhere.
    Should be a sticky on this forum.
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  19. #19
    marleau
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    Thanks so much, today I upped my biceps and did about 11 sets with two drop sets, felt very good.
    I love this sport.
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  20. #20
    T FLEX
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    Great job!!! How tall are you?
    If your shins ain't bleeding then it's not a Dead Lift

    Stats:
    Start Wt - 138
    Current Wt - 160
    Height - 6'-1"
    My Journal (Pics: Post# 11,17,88,165)
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  21. #21
    marleau
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    I am 6'2
    I love this sport.
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