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    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    Contrast Training

    Anyone incorporate Contrast Training into their programming? I read Lee Boyce's article and I tried to incorporate the contrast training, but I can't seem to get the volume right. Sometimes I feel that I'm doing too much and sometimes I'm not doing enough. Here are some sample days:

    ME/DE Upper:
    1. Main lift/Speed Bench

    RE Upper:
    2. Chest or Heavy Triceps SS/Plyo Pushups: 4 sets each
    3. Back SS/Kipping Pullups: 4 sets each
    4. Shoulders SS/Wall Ball Throws: 3 sets each
    5. Triceps SS/Banded Triceps Pushdowns: 3 sets each
    6. Biceps SS/Banded Biceps Curls: 3 sets each

    ME/DE Lower:
    1. Main lift/Speed Squats

    RE Lower:
    2. Quads SS/Jumping Air Squats: 4 sets each
    3. Hamstrings SS/Banded Hamstring Curls: 4 sets each
    4. Lower Back/Glutes/Hamstrings SS/Box Jumps: 3 sets each
    5. Core SS/knees-to-Elbows: 3 sets each

    So that is it. Any suggestions/changes?

    Usually I do:

    ME/DE Upper:
    1. Main lift/Speed Bench

    RE Upper:
    2. Chest or Heavy Tricrps: 5 sets
    3. Back: 5 sets
    4. Shoulders: 4 sets
    5. Lats or Rear Delts: 4 sets
    6. Triceps: 3 sets
    7. Biceps: 3 sets

    ME/DE Lower:
    1. Main lift/Speed Squats

    RE Lower:
    2. Quads: 5 sets
    3. Hamstrings: 5 sets
    4. Lower Back/Glutes/Hamstrings: 4 sets
    5. Core: 4 sets
    Last edited by Paulo_Santos; 11-17-2013 at 06:04 AM.

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