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
    ryhypnol posterchild Qea's Avatar
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    Rep range variance for hypertrophy

    Most people have a certain rep range they stick to when training for size

    Question is, is it possible for different bodyparts to have a different rep range to stimulate hypertrophy?

    An example would be: I find it best to hit the 6-8 rep range when doing chest training. Any higher and i would be fatiguing it rather than overloading it. However, when I employ this range for, say, shoulders, i find it less effective than doing 10-12 reps

    So to stick to a certain rep range for the entire bodypart wouldnt beneficial as mixing it up.

    Or am i just imagining it?
    Don't eat the yellow snow

  2. #2
    Moderator Adam's Avatar
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    Certain bodyparts benefit from different amounts of reps. Generally slow twitch muscles like calves grow better from really high reps while fast twitch muscles like triceps benefit from a medium amount of reps like 6-12ish.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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