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
    pruneman
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    Another routine to critique

    This is the routine I have been following recently. I have been following a two days on one day off pattern (ie day 1, day 2, rest/cardio, day 3, day 1, rest/cardio, etc.).

    Day 1: Upper Body Pull
    WGPU: 4 sets
    DB or BB row: 4 sets
    BB curl: 4 sets
    Shrugs: 4 sets
    Chins: 3 sets

    Day 2: Upper Body Push
    DB or BB bench: 4 sets
    BTN Press: 4 sets
    CGBP or Dips: 4 sets
    DB Flyes or Decline press: 3 sets
    DB laterals SS Skulls: 3 sets each

    Day 3: Lower Body
    Squat: 4 sets
    Deads: 4 sets
    Leg curl SS ab exercise: 3 sets each
    Standing calf SS ab exercise: 4 sets each

    1. Does this look reasonable?
    2. Am I forgetting anything?
    3. Am I training each (or any) body part too frequently? (I know this varies from person to person. I am looking for general opinions/advice.)

    Thanks.
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.
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  2. #2
    Paul Stagg
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    Looks OK.

    I'd do some more PC work, good mornings, hypers, pull thrus, SLDL.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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  3. #3
    pruneman
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    Paul, what is PC, and what are pull thrus? Pardon my ignorance. Thanks.
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.
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  4. #4
    MixmasterNash
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    PC=Posterior chain. A quick, a common, solution: replace deads with SLDLs on leg day, and move deads to pull day.

    Also, don't bother with wide grip pullups. Just use a normal grip.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John
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  5. #5
    CarlP
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    And what is a good morning?
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  6. #6
    andy51
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    http://www.bsu.edu/webapps/strengthlab/home.htm

    look around there. You will find good mornings, pull throughs and many others.
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  7. #7
    pruneman
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    Thanks everyone. I have some ideas for how I will change it up. I will edit the post later today.
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.
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