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
    snow
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    Weighted Dips/Pull-ups

    Someone on here suggested I take a dumbbell and place it between crossed legs for these exercises. Definitely a good suggestion for my workouts, but it's causing some tenderness and bruising on my shins. Nothing excruciating, but annoying nonetheless. Is this just something you get used to, like overcoming the awkward/pain from the bar on your neck when squatting, or am I just placing it wrong?
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  2. #2
    Sul Train
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    There is a simpler and less painful way. Purchase a leather lifting belt and a length of chain determined by your height. You can then feed the chain through the plates...that's how I've seen it done and it seems to work very well for those doing it.

    Just make sure you get decent gauge chain. My friend did it with lighter gauge, and the chain snapped while he was doing 135 lb dips. Needless to say he gathered the attention of everyone on the floor.
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  3. #3
    ddegroff
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    do you workout at a gym? my gym has one for my use whenever i want, no one really uses it. i put the chain through the plates. easy...
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  4. #4
    Jordanbcool
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    Quote Originally Posted by snow
    Someone on here suggested I take a dumbbell and place it between crossed legs for these exercises. Definitely a good suggestion for my workouts, but it's causing some tenderness and bruising on my shins. Nothing excruciating, but annoying nonetheless. Is this just something you get used to, like overcoming the awkward/pain from the bar on your neck when squatting, or am I just placing it wrong?
    Its usually pretty annoying; thats why in my opinion you shouldnt do it. Simply using some chains a some plates would be much much better.

    -jordan
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  5. #5
    USN1981
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    yep, chain and belt my friend. forget the dumbbells.
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  6. #6
    USN1981
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    bah
    Last edited by USN1981; 03-04-2006 at 02:01 PM.
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  7. #7
    deeder
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    I've never seen it done with a barbell but putting a DB between crosses legs might be easier if you don't have access to a belt.
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  8. #8
    USN1981
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    Quote Originally Posted by deeder
    I've never seen it done with a barbell but putting a DB between crosses legs might be easier if you don't have access to a belt.

    that's true, dumbbell between the feet also is a great fallback if no belt. dumbbell between the legs sounds painful
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  9. #9
    snow
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    I suppose I could purchase the belt. I work out at a school gym, and despite paying monster fees to use it, there is no belt w/chains.
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  10. #10
    superhombre2k
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    I do dips and pull-ups with a DB. It's not as bad as it sounds. It's kind of funny sticking it between your knees and then jumping up to the pull-up bar though. I feel like a weak midget is trying to take me down.
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  11. #11
    tigo
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    i put them between my knees.. its fine, just bend your legs

    im going to get a dip belt after probably 40 lb though
    I don't have time. I make time.
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  12. #12
    ShockBoxer
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    I crush the DB between my mighty thighs, well above the knees.

    But yeah... it's getting a little awkward at 30+. A belt is probably a far better long term solution.
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