The priamry goal of anybody who engages in strength training is muscle hypertrophy. One of the best training methods for achieving this gained popularity in the 80's and 90's. This method was titled the PUSH-PULL training principle. Joe Weider was the main force behind this training system. It fundamentally involves using a push or extension exercise followed by a pull curl exercise. This can be be done set for set or exercise for exercise. The main benefits of this type of training where incredible pumps into muscle because of the blood flow, the ability to work multiple muscles repeatedly and increase capillary and type 2a muscle fiber activation.
As training research and science have expanded over the past 20 years many other training systems have been discovered and developed. Another training method that can be utilized to maximize muscle hypertrophy is TEMPO training. Strength Coach Charles Poliquin brought this type of training to the mainstream. This involves setting a timed or count for each phase of your repetitions. Conentric, pause and Eccentric. This type of training enables you to focus the exact stimulus any athlete or fitness participant desires. The basic breakdown would look like this for each rep 4-0-2, 3-1-3 and so on. These are just examples for tempo. For each and every muscle group, exercise and desired training goal a tempo can be designed to enhance the training outcome. The priority of muscle growth would dictate slower eccentric tempos of 3-5 seconds, power, speed or explosive training would use a 1-2 second tempo primarliy on the concentric part of a lift and of course the variation can be adjusted towards other training goals.
This brings us to the concept of CONRAST training. This is the hybrid usage of both of these methods. Again this a fundamental approach to primarily increase lean muscle mass. Contrast training is highly utilized in sports conditioning for speed training. Here our focus will involve muscle growth. Think in terms of pairing compound movements together with the Push-Pull method while specifically using Tempo to maximize your training. I've also found this to be highly effective at helping reduce wear and tear to soft tissue while even promoting some healing to tendons and ligaments. These secondary benefits occur with the controlled form and technique of executing the exercises along with the enourmous pump that this type of training induces. Over many years working with hundreds of athletes and personal training clients this type of training is best done right after a heavy lifting period, pre season or during the peak of off season training to really benefit and promote muscle hypertrophy and healing.
Some really good examples of how to use Contrast Training for Chest and Back training are below.
Dips with a 3-1-2 tempo (eccentric, pause and concentric).
Pull Ups with a 2-1-3 tempo (concentric, pause and eccentric).
* If these exercises are difficult for your individual fitness level you can substituteIncline Push Ups with TRX Pull Ups.
* If you are able to perform 10 full ROM reps with strict tempo then start to use sandbags or a weighted vest/belt to keep the training level appropriate.
Prone DB Row on a bench with a 3-1-3 tempo (concentric, pause, eccentric).
Supine Incline DB press on a bench with a 3-1-3 tempo (concentric, pause, eccentric).
* Set the bench at 45* for both exercises.
Implementing this type of training offers a new and fresh intense muscle stimulus. I always prepare athletes and clients to be sore after the first few workouts. Rest intervals should be 30-60 seconds between sets to maximize the results. It is most effective when planned and scripted out. Don't attempt to do multiple set after set. Pick a few few compund exercises that work oppossing muscle groups and focus on the effort and execution. The training volume takes care of itself.
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