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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    Sunday - Workout A = Shoulders
    10/07/12

    MONTH 2 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5
    60lbs x 5 @ 40% = WARMUP
    95lbs x 5
    110lbs x 5
    120lbs x 5+ ( did 6 )

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    12lbs x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    45lbs x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Last edited by Zorachus; 10-07-2012 at 09:46 AM.
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  2. #102
    Zorachus
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    Saturday -Workout B = Back
    10/13/12

    MONTH 2 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 280
    Bar x 5
    100lbs x 5 = WARMUP
    160lbs x 5
    190lbs x 5
    215lbs x 5

    - Bent Over Rows - Up weight Month 3
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Lat Pulldowns - Up weight Month 3
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Hanging Leg Raises
    4 x 10
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  3. #103
    Zorachus
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    Sunday -Workout C = Chest
    10/14/12

    MONTH 2 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 240
    Bar x 5
    100lbs x 5 WARMUP
    140lbs x 5
    160lbs x 5
    185lbs x 5+

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    25lbs x 12
    25lbs x 12
    25lbs x 12
    25lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 3
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
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  4. #104
    Zorachus
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    Tuesday -Workout D = Legs
    10/16/12

    MONTH 2 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
    120lbs x 5 @ 40% = Warmup
    190lbs x 5
    210lbs x 5
    240lbs x 5

    -Leg Curls 5 x 15 = Up Weight Month 3
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15

    -Leg Extensions 4 x 12 = Up weight Month 3
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Ab Wheel 4 x 12
    Last edited by Zorachus; 10-16-2012 at 05:01 PM.
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  5. #105
    Zorachus
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    No go on the Squats today. Right knee is hurting, and also bottom of foot on right side. Been hurting a little more and more after each squat session, this has been going on a good 6 - 8 weeks, but never stopped me from squatting before. This is the first time, it felt very uncomfortable, and little painful. Like the clicking sound of the knee.

    And when I am in the car for a long period of time, my right knee gets very uncomfortable being in the driving position, I have to move seat all the way back almost, to keep it straight and feels much better.

    Plus on that same leg, bottom of the foot, on right side, hurts, when a ton of pressure on it, especially after squatting the bottom of that foot, feels almost swollen, and hard to stand on 100% perfectly, then it goes away after several hours. But that slight pressure seems to be on the bottom of the foot most of the day, if doing a lot of standing and walking.
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  6. #106
    Zorachus
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    Friday - Workout A = Shoulders
    10/19/12

    MONTH 2 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5
    60lbs x 5 @ 40% = WARMUP
    100lbs x 3
    115lbs x 3
    130lbs x 3+ ( did 4 )

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    12lbs x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    45lbs x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Last edited by Zorachus; 10-19-2012 at 03:31 PM.
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  7. #107
    Zorachus
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    These OH Press lifts getting heavy for me
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  8. #108
    Zorachus
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    Sunday -Workout B = Back
    10/21/12

    MONTH 2 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Deadlift - 1rep max is 280
    Bar x 5
    100lbs x 5 = WARMUP
    175lbs x 3
    200lbs x 3
    225lbs x 3+ ( did 5 )

    - Bent Over Rows - Up weight Month 3
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Lat Pulldowns - Up weight Month 3
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Hanging Leg Raises
    4 x 10
    Last edited by Zorachus; 10-27-2012 at 09:18 AM.
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  9. #109
    Zorachus
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    Wednesday -Workout C = Chest
    10/24/12

    MONTH 2 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 240
    Bar x 5
    100lbs x 5 WARMUP
    150lbs x 3
    170lbs x 3
    195lbs x 3+ ( did 5 )

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    25lbs x 12
    25lbs x 12
    25lbs x 12
    25lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 3
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 10-24-2012 at 07:44 AM.
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  10. #110
    Zorachus
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    Friday -Workout D = Legs
    10/26/12

    MONTH 2 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
    120lbs x 5 @ 40% = Warmup
    200lbs x 3
    230lbs x 3
    260lbs x 3+ ( did 6 )

    -Leg Curls 5 x 15 = Up Weight Month 3
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15

    -Leg Extensions 4 x 12 = Up weight Month 3
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Ab Wheel 4 x 12
    Last edited by Zorachus; 10-27-2012 at 09:18 AM.
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  11. #111
    Zorachus
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    Saturday - Workout A = Shoulders
    10/27/12

    MONTH 2 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5
    60lbs x 5 @ 40% = WARMUP
    110lbs x 5
    120lbs x 3
    135lbs x 1+ ( did 2 )

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    12lbs x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    45lbs x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Last edited by Zorachus; 10-27-2012 at 09:18 AM.
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  12. #112
    Zorachus
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    Tuesday -Workout B = Back
    10/30/12

    MONTH 2 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Deadlift - 1rep max is 280
    Bar x 5
    100lbs x 5 = WARMUP
    190lbs x 5
    215lbs x 3
    240lbs x 1+ ( did 2 )

    - Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Lat Pulldowns - Up weight Month 3
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Pull Up's
    4 x Failure
    Last edited by Zorachus; 10-30-2012 at 08:22 AM.
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  13. #113
    Zorachus
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    Thursday -Workout C = Chest
    11/01/12

    MONTH 2 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Bench Press - 1rep max is 240
    Bar x 5
    100lbs x 5 WARMUP
    160lbs x 5
    190lbs x 3
    205lbs x 1+ ( did 3 )

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    25lbs x 12
    25lbs x 12
    25lbs x 12
    25lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 3
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 11-01-2012 at 08:53 AM.
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  14. #114
    Zorachus
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    Saturday -Workout D = Legs
    11/03/12

    MONTH 2 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
    120lbs x 5 @ 40% = Warmup
    215lbs x 5
    245lbs x 3
    275lbs x 1+

    -Leg Curls 5 x 15 = Up Weight Month 3
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15

    -Leg Extensions 4 x 12 = Up weight Month 3
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Ab Wheel 4 x 12
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  15. #115
    Zorachus
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    Thursday - Workout A = Shoulders
    11/07/12

    MONTH 2 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

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

    60lbs x 5
    75lbs x 5
    90lbs x 5

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    12lbs x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    45lbs x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
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  16. #116
    Zorachus
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    Saturday -Workout B = Back
    11/10/12

    MONTH 2 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Deadlift - 1rep max is 280
    Bar x 5

    100lbs x 5
    130lbs x 5
    150lbs x 5

    - Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Lat Pulldowns - Up weight Month 3
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Pull Up's
    4 x Failure
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  17. #117
    Zorachus
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    Monday -Workout C = Chest
    11/12/12

    MONTH 2 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Bench Press - 1rep max is 240
    Bar x 5
    100lbs x 5 WARMUP
    100lbs x 5
    120lbs x 5
    140lbs x 5

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 3
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 11-12-2012 at 03:39 PM.
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  18. #118
    Zorachus
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    Saturday -Workout D = Legs
    11/17/12

    MONTH 2 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320

    120lbs x 5
    150lbs x 5
    170lbs x 5

    -Leg Curls 5 x 15 = Up Weight Month 3
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15

    -Leg Extensions 4 x 12 = Up weight Month 3
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Ab Wheel 4 x 12
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  19. #119
    Zorachus
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    Sunday - Workout A = Shoulders
    11/18/12

    MONTH 3 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5
    60lbs x 5 = WARMUP
    90lbs x 5
    110lbs x 5
    120lbs x 5+ ( 5 only )

    - Dumbbell Military Press = 4 x 12 @ 50%
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    15lbs x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    50lbs x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Last edited by Zorachus; 11-22-2012 at 11:19 AM.
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  20. #120
    Zorachus
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    Tuesday -Workout B = Back
    11/20/12

    MONTH 3 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 285
    Bar x 5
    100lbs
    160lbs x 5
    190lbs x 5
    220lbs x 5+ ( did 6 )

    - Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    - Lat Pulldowns - Up weight Month 3
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 10

    - Pull Up's
    4 x Failure
    Last edited by Zorachus; 11-22-2012 at 11:18 AM.
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  21. #121
    Zorachus
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    Thursday -Workout C = Chest
    11/22/12

    MONTH 3 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 245
    Bar x 5
    100lbs x 5 WARMUP
    145lbs x 5
    165lbs x 5
    185lbs x 5+ ( did 7 )

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 3
    45lbs x 20
    45lbs x 20
    45lbs x 20
    45lbs x 20
    45lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 11-22-2012 at 11:18 AM.
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  22. #122
    Zorachus
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    Sunday -Workout D = Legs
    11/25/12

    MONTH 3 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 325
    120lbs x 5 = WARMUP
    190lbs x 5
    220lbs x 5
    250lbs x 5 ( did 7 )

    -Leg Curls 5 x 15 = Up Weight Month 3
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15

    -Leg Extensions 4 x 12 = Up weight Month 3
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    - Ab Wheel 4 x 12
    Last edited by Zorachus; 11-25-2012 at 02:38 PM.
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  23. #123
    Zorachus
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    Thursday - Workout A = Shoulders
    11/29/12

    MONTH 3 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5
    60lbs x 5 = WARMUP
    100lbs x 3
    120lbs x 3
    135lbs x 3+

    - Dumbbell Military Press = 4 x 12 @ 50%
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    15lbs x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    50lbs x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
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  24. #124
    Zorachus
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    Saturday -Workout B = Back
    12/01/12

    MONTH 3 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Deadlift - 1rep max is 285
    Bar x 5
    100lbs
    180lbs x 3
    200lbs x 3
    230lbs x 3+

    - Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    - Lat Pulldowns - Up weight Month 3
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 10

    - Pull Up's
    4 x Failure
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  25. #125
    Zorachus
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    Monday -Workout C = Chest
    12/03/12

    MONTH 3 = Bodybuilder Assistance
    Wave3 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 245
    Bar x 5
    100lbs x 5 WARMUP
    155lbs x 3
    175lbs x 3
    200lbs x 3+ ( did 6 )

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 3
    45lbs x 20
    45lbs x 20
    45lbs x 20
    45lbs x 20
    45lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 12-03-2012 at 06:04 PM.
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