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
    deeder
    deeder is offline
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    Got my first bench shirt

    Last night was my first time wearing a bench shirt. I bought a Metal Viking Presser (single-ply poly) shirt from a local powerlifter who owns a gym. I did a session with him in it and touched 270lbs fairly easily in it. That's about 30-35lbs better than what I estimate my raw max to be right now.

    It came off my chest really easy but slowed right down about half way up. Time to add some heavy lockout training. I'm going to be training with this guy hopefully 2 times a week and the rest I'll be on my own but I'll have access to bands, boards, etc. from now on.

    August is provincials. I'll have my squat suit before then and some time to practice in it. It's time to start setting some records!
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
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  2. #2
    Detard
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    Good stuff deeder. 35lb increase is huge! You'll hit 315 in no time.
    w:225lbs. h:5'10.
    630/385/545/1560
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  3. #3
    Guido
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    How tight is the shirt on you? If it's tight enough, you should be able to get 100+ lbs out of it once you learn to really use it and increase your lockout strength.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1

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    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle
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  4. #4
    deeder
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    Quote Originally Posted by Guido View Post
    How tight is the shirt on you? If it's tight enough, you should be able to get 100+ lbs out of it once you learn to really use it and increase your lockout strength.
    Since it's my first shirt I don't know much... I tried on a 52 and 50 and the guy that I bought it from and will be training with thought I should go with the 50. It was tight enough that it left bruises on the outsides of my pecs, armpits and up my arm a bit where we torqued the sleeves. I'm sure you're right that I'll be able to get alot more out of it once I do some lockout work. I've never really done any so it's not surprising it's now a weak point...
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
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  5. #5
    Bako Lifter
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    Quote Originally Posted by Guido View Post
    How tight is the shirt on you? If it's tight enough, you should be able to get 100+ lbs out of it once you learn to really use it and increase your lockout strength.
    No way. Are you serious? If so, I can't wait to get mine.
    age: 22 .... height: 5'8 .... weight: 175

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  6. #6
    deeder
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    Quote Originally Posted by TommyBoy View Post
    Good stuff deeder. I was curious how this shirt was. If it's anything like the Metal squat suits, then it should be quite good.
    A lot of the local lifters use all the metal gear, bench shirts, squat and dead suits, knee wraps.... I'm confident that once I get some more training in it and work on my lockout I'll add a lot more to my lift. It came off my chest really fast but slowed right down half way up.

    Quote Originally Posted by Chris Rodgers View Post
    Good stuff. I bet once you get more used to it, you will be able to have it tightened up or use a smaller size. Now do some damn bands and lockouts and put up 300!
    That's the plan.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
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  7. #7
    vdizenzo
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    Sounds positive. Good training partners help a lot. Have fun!
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  8. #8
    BCorn
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    could someone please explain "the shirt" to me. thanks
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  9. #9
    TommyBoy
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    Quote Originally Posted by deeder View Post
    Last night was my first time wearing a bench shirt. I bought a Metal Viking Presser (single-ply poly) shirt from a local powerlifter who owns a gym. I did a session with him in it and touched 270lbs fairly easily in it. That's about 30-35lbs better than what I estimate my raw max to be right now.

    It came off my chest really easy but slowed right down about half way up. Time to add some heavy lockout training. I'm going to be training with this guy hopefully 2 times a week and the rest I'll be on my own but I'll have access to bands, boards, etc. from now on.

    August is provincials. I'll have my squat suit before then and some time to practice in it. It's time to start setting some records!
    Good stuff deeder. I was curious how this shirt was. If it's anything like the Metal squat suits, then it should be quite good.
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  10. #10
    Sidior
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    Quote Originally Posted by TommyBoy View Post
    Good stuff deeder. I was curious how this shirt was. If it's anything like the Metal squat suits, then it should be quite good.
    :withstupi

    It seem the metal squatters and the deadlift suits are everywhere but rarely do I see the bench shirts being used on the big boys.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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  11. #11
    Chris Rodgers
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    Good stuff. I bet once you get more used to it, you will be able to have it tightened up or use a smaller size. Now do some damn bands and lockouts and put up 300!
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw)
    455(w/wraps) SQ 275 BE 545 DL
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