This Contrast Loading Total-Body Workout Will Increase You Strength, Speed and Size With 3 Moves
Everyone wants to increase size and strenght, right? Contrast loading helps you achieve that by combining heavy and light repetitive lifti

June 1, 2011


Everyone wants to increase size and strength, right? Contrast loading helps you achieve that by combining heavy and light repetitive lifting. Contrast loading is a type of resistance training used to increase muscular power by alternating the use of heaving and light load weights.

Related: You Need To Try This Training Strategy If You Want To Get Lean Fast

The heavy training is your traditional strength training which is good for power and the light training is good for teaching your body to use it’s power at a much quicker speed.

1. Dumbbell Lunge

Do It: Set aside a light pair of dumbbells and hold a heavy pair straight down at your sides, feet hip-width apart. Stride forwards with your right foot until your right thigh is parallel to the floor and your left knee is about 2.5 centimetres off the floor. Push back up to the starting position and lunge forwards with your left leg, then return to the starting position. That’s one rep; do four or five reps, then the contrast sets.

Related: How to Perfect the Pistol Squat

2. Dumbbell Incline Press

Do It: Place a pair of light dumbbells on the floor beside an incline bench. Grab a pair of heavy dumbbells, lie on the bench and hold the weights along the outsides of your chest. Press the weights up, then lower them. Alternate weights to complete the contrast sets.

Related: 10 Ways You Can Use 5kg Dumbbells To Transform Your Physique

3. Cable Squat Row

Do It: Attach a bar to the low pulley of a cable-row station. Squat with your torso erect and hold the bar, palms down. Pull your shoulder blades back, then pull the bar to your sternum. Keep your elbows up. Pause, then return. Do four or five reps, lighten the weight, then continue.

Related: 10 Overrated Muscle-Building Strategies

Combining heavy and light load weights into your workout is a great way to add variation to your routine which can only bring about positive results. This settles the debate of heavier weight, less reps vs. lighter weight, more reps because you’re doing both and you will reap the rewards.