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
    t-bone92
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    When do i do "goodmornings"?

    I want to implement "goodmornings" into my workout but I don't know where i put them in my routine? Replace deadlifts with them? That doesnt seem right. Do them after deadlifts? IMPOSSIBLE...after heavy deads i couldn't. Leg day? But id be working my lower back twice a week....is that ok?? Please help. Thank you and STAY STRONG
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  2. #2
    tom183
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    What routine are you currently doing?
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  3. #3
    drew
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    Routine and goals?
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  4. #4
    Sensei
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    I don't understand why it'd be impossible to do them after DLing unless you are doing them balls to the wall... Do them a little lighter as accessory work, or use them as a substitute when you need a change.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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  5. #5
    t-bone92
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    Quote Originally Posted by Sensei View Post
    I don't understand why it'd be impossible to do them after DLing unless you are doing them balls to the wall... Do them a little lighter as accessory work, or use them as a substitute when you need a change.
    Always balls to the wall, they are my favorite lift and also my most impressive. And i just switched back to a routine i made great gains off of before.

    Monday- Shoulders/Triceps
    Tuesday- Back/Traps
    Wednesday-OFF
    Thursday- OFF
    Friday- Chest/Biceps
    Saturday-Legs
    Sunday- OFF

    Back Day consists of...
    Widegrip Pullups
    Barbell bent over rows(underhand grip)
    Tbar Rows
    Deadlifts
    Shrugs

    My goals NOW are to gain size. The reason i put "now" in all capitols is because all the years ive been lifting i did more strength training and not size training. I can move a pretty decent amount of weight if i do say so myself, but i dont LOOK like i can move a decent amount of weight. I want to change that.
    Last edited by t-bone92; 07-26-2012 at 01:07 PM.
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  6. #6
    Cards
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  7. #7
    yayeti
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    bruins! nice!
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  8. #8
    Beef Building
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    Your better off doing hyper extensions holding a weight.
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  9. #9
    chris mason
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    Adding GMs to that routine will not help you. It will massively overtrain your lower back. In fact, I think you are hitting your lower back way too much with that routine as outlined. The stronger you get the more it can become a problem.


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  10. #10
    t-bone92
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    May i ask how i would overtrain my lower back??
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  11. #11
    Sensei
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    By training it too hard too often... In other words,
    Quote Originally Posted by t-bone92
    Always balls to the wall
    edit: Look, on your back day, how many of those exercises stress your lower back? Almost all of them. Blasting your lower back like that early in the week, then (presumably) doing heavy squats later in the week + whatever other leg/hip/posterior chain work you're doing is going to be really, really taxing if you are going "always balls to the wall".

    JMO.
    Last edited by Sensei; 07-27-2012 at 12:48 PM.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/
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  12. #12
    chris mason
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    Quote Originally Posted by t-bone92 View Post
    May i ask how i would overtrain my lower back??
    You may, but clarify the question. Are you asking how is it possible, or why would the addition of that exercise do it?


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