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
    Wannabebig Member
    Join Date
    May 2003
    Posts
    28

    How is this routine?

    Here is the routine I am using. How is it? Is there anything I can do to improve it? I'm 5'11 135 lbs and trying to bulk. Thanks.

    Day 1: Chest, Shoulders
    Bench Press (3 sets 8 reps)
    Incline Press (3 sets 8 reps)
    Dips (3 sets to failure)
    Military Press (3 sets 8 reps)
    Side Lateral Raises (3 sets 8 reps)
    Rear Lateral Raises (3 sets 8 reps)
    Triceps Pushdown (3 sets 8 reps)

    Day 2: Legs
    Squat (3 sets 8 reps)
    Leg Press (3 sets 8 reps)
    Leg Extensions (3 sets 8 reps)
    Leg Curls (3 sets 8 reps)
    Stiff Leg Deadlifts (3 sets 8 reps)
    Seated Calf Raises (3 sets 8 reps)
    Standing Calf Raises (3 sets 8 reps)

    Day 3: Arms/Back
    Deaflifts (3 sets 8 reps)
    Barbell Curls (3 sets 8 reps)
    Hammer Curls (3 sets 8 reps)
    Shrugs (3 sets 8 reps)
    Barbell Rows (3 sets 8 reps)
    Dumbell Rows (3 sets 8 reps)
    Chins (3 sets til failure)
    Lateral Pulldowns (3 sets 8 reps)

  2. #2
    Senior Member
    Join Date
    Jan 2005
    Posts
    257
    incorporate some "power" days where you go heavy for few reps for a little thickness. it's a nice mass routine though. few things.. i don't think you need two calf exercises. add more squat sets and get rid of leg extensions. instead of incline press with a barbell, i'd switch to dumbbell. these are just my own suggestions, im sure there are a variety of opinions you will receive. also lose the barbell curls or switch them with something else.
    delete this account

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  4. #3
    Senior Member RussianRocket's Avatar
    Join Date
    Jan 2002
    Location
    Toronto
    Posts
    2,358
    to bulk, you need to eat more. I suggest looking at some WBB routines to see how a program should be set up.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  5. #4
    Senior Member brewski053's Avatar
    Join Date
    Jul 2004
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    you dont need to do deadlifts 2x a week. Also looks like alota exercises and I would suggest doing a warmupset in there for one of ur first lifts of the day
    My Transformation
    http://www.wannabebigforums.com/showthread.php?t=50238

  6. #5
    Senior Member
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    Jul 2003
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    3,028
    If you eat ALOT you can do well with that I think. Otherwise I think it's too much volume. But yea, since you are bulking, if you want go for it.

  7. #6
    Wannabebig Member
    Join Date
    May 2003
    Posts
    28
    Thanks for your opinions guys.

  8. #7
    C.S.C.S. ddegroff's Avatar
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    Jun 2005
    Location
    Colorado
    Posts
    3,817
    I think my biggest question is how many days do you take off? DO you do all three right in row then take 4 days off. That would work out pretty good. One thing to remember is do what your body likes if you feel overly tired then get rid of some sets or lifts.

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