Scientifically 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.
Reps 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
Back Tri-Set WorkoutBack Tri-Set Workout
As a workout, perform 10 reps of each exercise, one after the other for one complete set. Rest for 3-5 minutes and repeat for a total of 3-4 sets.
Bent Over Barbell Row
Standing Machine High Pulls
DB Renegade Rows
3 Ways to Use Back Tri-Set Workout
1. Back Trisets Workout – use this as a full back workout
2. Back 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 your back
WORKOUT DESCRIPTION 10 Exercise Circuit – 45-15 Intervals
Complete 3 Full Rounds with 2 minute Rest between rounds- 36 Minutes
Set Gymboss Timer to perform each exercise for 45 seconds of work followed by 15 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps
45-15 Interval – 3 Rounds with 2 Minute rests in between.
1. Barbell Deadlifts — 225lbs
2. Parallel Dips
3. Dumbbell Chest Press — 70lbs
4. Renegade Rows — 30lbs
5. Dumbbell Shoulder Press (Neutral Grip)
6. Pull-ups/Chin ups
7. Dumbbell Push Ups
8. Barbell Bent Over Rows
9. Plate Press Outs — 35lbs
10. Seated Rows — 110Lbs
Scientifically 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.
Reps 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