Contrast Training to Build Size and Muscle (Video)

Dumbbell Chest PressScientifically proven, Contrasts are an effective way to develop more power and explosive strength, which is important to improving athletic performance. You can also use this training method to build size and muscle (hypertrophy), by altering the rep and sets scheme. Developed in Russia and Eastern Europe in the 1960s-70’s Contrast training is a great way to charge you up so you can display greater levels of strength and power through what’s called Post-Activation Potentiation (PAP) The PAP effect is simply when the muscle force is greater after performing the initial strength exercise because the signal from the central nervous system to the muscle has been optimally activated. To develop muscle you need intensity and volume, which contrast training, will give you. There are a few ways Contrasts can help you to build muscle. Adding this training alone will help shock your muscles into growth by adapting to the new training stimulus. As mentioned above this contrasts sets are a combination of heavy lifts and explosive exercises, which are known to recruit maximum motor unit recruitment. Which means more muscles are needed to get the job done. Your work capacity and volume increases as well because of the reps performed with both heavy and explosive exercises. When performing Contrast pairs or super sets for best results your total volume should be 4-6 sets. pull upsReps for the heavy lift can be between 6-10 and for the explosive exercises within 6-10 reps. Your rest periods between each exercise should be no more than 15 seconds and 1-2 minutes between sets. Substitute contrast-training pairs with your normal chest or upper body workout. You can use these 2-3 times per week alternating upper body and lower body pairings. The two videos below are examples of Contrast training pairs for upper body. Although in the video we are training power and explosive strength, you can change the reps and sets of the exercises to suit hypertrophy training and muscle growth. Chest Pairs Workout Dumbbell Chest Press 4-6 Reps (75% load) MMA Push Ups – 8 Reps Rest 2 minute and repeat for 4-5 sets Back-Lats Pairs Workout Bent Over Rows – 8 Reps Churpees (Burpee Chin Ups) – 8 Reps Rest 2 minute and repeat for 4-5 sets  

2 Chest Workouts Increase Pec Size and Build Upper Body Strength (Video)

Funk Roberts Chest Workout – Trisets If you want to pack some size onto your chest quickly then add this Chest Tri-set to your training regime and increase your pecs fast!! Perform 10 reps of each exercise one after the other with no rest. Rest for 3-5 min and then repeat for 1-3 sets (not counting your warm up set) Exercises 1. Bench Press 2. Incline Dumbbell Press 3. Explosive Plyo Push Ups 4 Ways to Use Chest Tri-Sets Workout 
  1. Chest Trisets Workout – use this as a full chest workout
  2. Chest Finisher – use one round after your regular training session
  3. Improve Lagging Body parts – Use on your free workout day if using Metabolic Training to help build and focus on chest
  4. Pre-Beach Pump – Use this in the morning before you hit the beach
Critical Bench Chest Finisher Build a massive chest fast and improve your muscular endurance with this circuit. Subscribe to Critical Bench - http://www.youtube.com/Criticalbench In this video Funk performs a live bodyweight chest finisher circuit after his regular training session. Chest Finisher Circuit Perform 10 reps each exercises one after the other with no rest at the end of your training session. 1. Explosive Board Push Ups 2. Medicine Ball Roll Push Ups 3. Elevated Bench Push Ups   Video Shot at Primal Movement – http://www.primalmovement.ca http://www.youtube.com/Criticalbench

BODYWEIGHT CHEST FINISHER WORKOUT

BODYWEIGHT CHEST FINISHER HOW TO USE THIS WORKOUT Do you want to add size to your chest, but don’t have any equipment? Today I am going to show you how you can add muscle to your chest and upper body WHILE strengthen the core with 4 moves Today I have a 4 exercise Bodyweight Chest Workout that will help to pack size and muscle onto your chest that also target your shoulders, tris and the core region. I created this finisher for those that commented or sent me messages about the last finisher that they have no access to dumbbells or a bench but still want to add size to their chest Wanted to put together a bodyweight chest finisher that also worked the core, shoulders and tri’s . You hit the chest then I add the TRI-FECTA These 4 movements that will help you build muscle in your chest, increase strength in your core region, upper body, tendons and joints. One of the movements is a plyometric push up variation (my secret weapon) that will target your fast twitch muscle fibers. Guys your body has more fast twitch muscle fibers then slow so adding plyo movements in your workouts will add size and muscle to your chest much quicker and build explosive power. Perform each exercise one after the other for 30 secs of work and no rest. Go through the circuit twice with no rest (that’s 8 rounds or 4 minutes straight) So check out the workout and I will speak with you after it’s done This is very challenging and may have to take quick breathers until you can work up to the 4 minutes straight but you are strengthening the upper body, your tendons, joints and of course the chest. Hope you enjoyed this workout, I want to thank SST Oakville for letting me shoot there, leave your comments below and let me know what other finishers you want to see. If this is your first time subscribe to this channel, LIKE the video, SHARE it with your friends If you are interested in increasing the reps in your Bodyweight Bench Press – In other benching for more reps then check out this awesome program from my boy Mike and the MANdler (link is below) that will help you increase your bench press reps and MAX Press as well. CLICK HERE FOR Bench For Reps – http://tinyurl.com/BenchingForReps Anyways I’m the Funkster and now it your turn to GET IT DONE! 5 Ways to Use this Workout 1. After your MMA or Combat class – Great way to finish up your training session while building important muscle and strengthening the tendons and joints 2. At Home where you may not have any access to weights – you can use your bodyweight 3. After a Metabolic Workout to work your chest if it is lagging 4. If you still do traditional weight training, then use this to finish off your chest 5. To test Yourself and Strength  

DUMBBELL CHEST FINISHER

PEC PUNISHER WORKOUT Great Chest Workout that hits the entire pectoral region. You can use this as finisher to help build your chest. All you need are dumbbells and a bench that can adjust from decline to incline. If you are looking to add and build some size onto your chest use this for a month and let me know your progress. Make sure you stretch your pecs after this routine and have a healthy and clean post workout meal or drink.   The Pec Punisher Perform 7 reps of each exercise one after the other for a total of 35 reps. Rest for one minute and repeat. Exercise List High Incline DB Press – 7 reps Slight Incline DB Press – 7 reps Flat DB Press – 7 reps Decline DB Press – 7 reps Push Ups – 7 reps CHEST FINISHER TIPS • Roll your shoulder blades back and down (Scapular Retraction), like you’re pinching them together and accentuating your chest. • Let your back keep a natural arch so that you have a slight gap between your lower back and the bench. • Do not flare out or over rotate your elbows. That can injure the shoulder and more serious the Rotator cuff • Keep elbows downward during each rep • Push the dumbbells up so that your arms are directly over your shoulders and at the midline of the chest. (any higher and you can injure your shoulders) • Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. • Exhale on the way up and inhale on the descend • Control the weight at all times • Try not to lock out your elbows • You do not need to touch the dumbbells together. That will take tension off the movement