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
    DGabe24
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    February to June progress

    Well, aside from my herniated disc that set me back from around 2/28 to 3/24, I lifted pretty good. Heres the pictures from March to June.

    March - Lat Spread
    March - Front Relaxed
    March - Front Double Bi
    March - Back Double Bi

    June - Lat Spread
    June - Front Relaxed
    June - Front Double Bi
    June - Back Double Bi

    Any and all comments appreciated. I started here in February and since then I've gained roughly 12 lbs of lbm. Thanks for all the support from everyone in my journal, you know who you are, and I think maybe another 10-15lbs should do it for me. Let get these comments goin.l
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330
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  2. #2
    KevinStarke
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    Lookin good man.
    Pitiful Bench-Jockey for life
    http://archive.heinessen.com/boards/...2883820501.gif
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  3. #3
    muscle chic
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    I can see the difference in the pics!! Keep it up!!
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  4. #4
    djreef
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    More lat work, but definitely a noticeable improvement. Looks like you sharpened up a bit, as well.

    DJ
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  5. #5
    ddegroff
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    Looking good keep it up!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built
    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J
    "Obsessed is what the lazy call the dedicated" - Slim Schaedle
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  6. #6
    getfit
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    nice and lean DG
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony
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  7. #7
    DGabe24
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    Wow, thanks a ton everyone for the replies. Wasn't really expectin so many

    I just started up a new routine that I posted in my journal, I think it should really help with the gains. I am still too skinny for my liking, will probably begin to be content in maybe 15lbs or so. The journey continues...
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330
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  8. #8
    sharkall2003
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    Quote Originally Posted by DGabe24
    Wow, thanks a ton everyone for the replies. Wasn't really expectin so many

    I just started up a new routine that I posted in my journal, I think it should really help with the gains. I am still too skinny for my liking, will probably begin to be content in maybe 15lbs or so. The journey continues...

    Yeah, don't ever stop. You made noticeable progress. Continue lifting and eating the way you are and things will work in your favor.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190
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  9. #9
    the_rus
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    nice job bro, definately seeing the changes.
    Age: 21
    I have no desire to be average any longer.
    J: Apr. 14, 09 Last update
    Currently: Training core and Staying in Shape... until further notice
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  10. #10
    DGabe24
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    Shark - Thanks man, I appreciate it.

    Rus - Awesome, it's hard for me to recognize my own progress that much since I see myself everyday ... obviously, and become accustomed to any changes over time.


    Thats why Im so pumped that so many of you posted with positive feedback
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330
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  11. #11
    WildCard
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    looks like you gained muscle and lost fat. nice
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  12. #12
    DGabe24
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    Thanks WC, not sure how much more fat I can lose, but still gonna shoot for that 15 lbs goal. Then I need to hit up some serious cardio and speed training.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330
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  13. #13
    Bob
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    Eat man.. Eat!!
    With your leanness, you need to eat to gain some weight...
    Drink a glass of Milk right now... then drink another... and then drink another w/3 scoops of Nitrean...
    Do that for a couple of months and post your progress... I bet there will be at least 12 lbs of new muscle on your frame..

    PS.. nice progress.. I wish I was as lean as you...
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  14. #14
    Phelon
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    keep it up, bulk upp, work on lats.
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28
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  15. #15
    RBB
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    pretty good work. i can tell you added some mass and you stayed lean as well. keep bulking, and i agree with phelon, hit those lats hard.


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  16. #16
    DGabe24
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    Thanks everyone, my lats are just catching up lately because towards the beginning I never hit them as good. Now I do pullups, rows, and the like so they should be good. You guys keep telling me to bulk, no kidding 3 posts so far ive said I plan on putting on another 15 lbs lol. Its just not easy with 4 days of intense cardio because of soccer.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330
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  17. #17
    offhegoes03
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    nice progress man. Pics are looking great
    Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
    My Fitday

    Age: 22
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    5/07 Weight: 168 lbs, 9% BF using calipers
    Goal: Start lifting again in January and hopefully get rid of this tendinitis.
    "Nothing in this world that's worth having comes easy"
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  18. #18
    DGabe24
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    Hey, just need to bring this post back up. If someone could maybe take a look at my June pic of front relaxed or any of them and just give me a gestimate of my body fat I'd appreciate it.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330
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  19. #19
    Eszekial
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    Jeese man... I'd say you were hovering at 10%.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3
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  20. #20
    DGabe24
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    Alright I personally thought maybe 12, 18 lbs to get and 2% less and I should be good I just did a whole big calculation through bb.com article I need roughly 6600 calories a day and that should be my magic number to gaining weight.

    http://www.bodybuilding.com/fun/berardi41.htm

    There's the link if anyone else is interested in finding out their daily caloric intake for gaining weight, roughly.

    6600 a day, this should be fun The journey continues
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330
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  21. #21
    Gabrielle
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    thats how you do it, bro. Slow and steady, and by next summer you will look even better. You are definitely headed in the right direction. Great job
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