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
    The Badass
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    An exercise to really spread the wings...

    I want that wing look on my back, so I need to know what are the best exercises to blast that area...any advice?
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  2. #2
    EVO
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    for me that area is hard to work but the exercise that i can feel the most is..

    1. Barbell Rows
    2.Seated Rows
    3.pulldowns

    other opinions may vary but that is what i have come to like. I do all three on my back days now.
    "Poor is the pupil that does not surpass the master"
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  3. #3
    GeneticallyGifted
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    WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!! WIDE GRIPED PULLUPS!!!!!

    I hope that you got the idea.

    GG
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |
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  4. #4
    Alex.V
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    Weighted pull-ups.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
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  5. #5
    RussianRocket
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    Originally posted by Belial
    Weighted pull-ups.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.
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  6. #6
    Raven Blade
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    "Belial is 100% accurate. Nothing more to be said." ----- Raven Blade
    Last edited by Raven Blade; 08-01-2002 at 03:21 PM.
    You are not your job.
    You are not how much you have in the bank.
    You are not the contents of your wallet.
    You are not your ****ing Khakis.
    You are not a beautiful and unique snowflake.
    You are the all-singing, all-dancing crap of the world."
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  7. #7
    RG570
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    ROWS
    Pup, in reference to me: "he's like Budiak...but worse"

    Budiak: "Statistically I've gained almost an inch on my arms...but thats just theory, and we know what theory gets us. Thats right. Communism."

    BigChaseyChase: "Cutting, there will not be!"

    sir millard mulch: "I could probably punch some chick really hard at this point"

    Galileo - "Someday maybe I'll be able to use the big boy weights like RG570."
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  8. #8
    Raven Blade
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    Rows are more specifically for thickness, not for width. Pullups and puldowns, with a very wide grip, are best for the wing look. I'm not saying rows aren't a good back exercise. They just aren't the answer to what The Badass is asking.
    You are not your job.
    You are not how much you have in the bank.
    You are not the contents of your wallet.
    You are not your ****ing Khakis.
    You are not a beautiful and unique snowflake.
    You are the all-singing, all-dancing crap of the world."
    ~Tyler Durden~ Fight Club

    See my WBB #1 Journal and pictures of my progress Here
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  9. #9
    The Badass
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    Pulldowns? How is that done?
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  10. #10
    Goin_Big
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    yea, I've done rows forever but didn't start to get width until I started doing pullups, so I gotta say pullups.
    Beachbody coaching lets you turn your hobby into a career - Beachbody
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  11. #11
    The Badass
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    I can use a regular pole to pull myself up on for awhile and get the same effect, right?

    I know I'm weak on pull-ups for some reason, so I'll have to work on it before I cna start strapping wieght on.
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  12. #12
    Goin_Big
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    I started out by doing palms in pullups until I could get 1 pullup. Then I would do the 1 pulllup, followed by some palms in pullups. They start going up pretty fast once you start doing them.
    Beachbody coaching lets you turn your hobby into a career - Beachbody
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  13. #13
    The Badass
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    Which would be more effective, palms in or palms out?
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  14. #14
    Goin_Big
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    beats me

    they both hit the lats pretty hard, but I think palms out prolly.
    Beachbody coaching lets you turn your hobby into a career - Beachbody
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  15. #15
    The Badass
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    When I do palms in, I tend to cheat by using my biceps to get me up...if I do palms out, I think it eliminates the ability to cheat...
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  16. #16
    Saturday Fever
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    Let's not kid ourselves guys, the direction your palms face has no bearing whatsoever on how your lats are stimulated. You either use the lats to help pull your body up or you don't, the type of grip you use has no effect on that. Now if you want to discuss ways to more effectively involve your biceps in the lift, we would be back on track with this "grips" discussion.
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  17. #17
    Goin_Big
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    probably, and hardest of all is palms out, wide grip. Damn are those hard. I haven't attempted one in awhile, cuz I don't wanna fail
    Beachbody coaching lets you turn your hobby into a career - Beachbody
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  18. #18
    NateDogg
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    You want to put your biceps in the most advantageous position, meaning palms facing you, or eachother. Why weaken the biceps when they are the weak link in the muscles used in a pull-up already? You want them as strong as possible so your back will get a better workout (read: your biceps will be able to "hang" with your back longer)
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska
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  19. #19
    Shao-LiN
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    palms in = chin ups
    palms out = pull up

    That's how I learned it from my high school gym teacher anyway =P.

    Anyway, I can do palms in like there's no tomorrow, but i have the hardest time doing palms out. Guess I gotta work on that.
    Last edited by Shao-LiN; 08-01-2002 at 05:06 PM.
    Shao-LiN
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  20. #20
    Alex.V
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    Biceps in stronger position aside, if you focus on bringing the elbows towards your side, and forget about pulling with your arms altogether, you not only make the hand position less important, but you come close to taking the biceps completely out of the equation. Result? More lat stimulation. No cheating through sticking points.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
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  21. #21
    MonStar
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    "Belial is 100% accurate. Nothing more to be said." -----MonStar

    I have to agree with B here. Weighted chins are the way to build a massive back. Them along with DB rows lately have been working out well for me. Really enjoy both.
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