Unlock Muscle Growth with Contrast Set Training
Hypertrophy and Contrast Set Training: Unlocking Muscle Growth and Performance
What many people don’t realize about hypertrophy is that it’s basically isolated conditioning, supplemented by higher caloric intake to make muscles grow. In most movements in the gym, muscles often benefit from increasing work capacity and overall cumulative volume, to ultimately fully fatigue a muscle by the end of a 60 minute session.
One less popular method that’s worth its weight in gold is the use of contrast set training. Contrary to traditional weightlifting sets, contrast sets focus on creating a significant increase in muscle fatigue by alternating between a heavily loaded movement and a very light, unloaded movement in the same range of motion.
The Science of Contrast Sets
In simplest terms, contrast sets create one loaded movement (usually compound in nature), and parallel it by following it up with a simulation of the same movement pattern, unloaded. This second effort will “trick” the fast twitch muscle fibers and their high threshold motor units into overfiring, since they needed to recruit more wholly to move the heavy load that just preceded it.
Common Exercises For Contrast Set Training
Recommended exercises for contrast set training are big lifts that emphasize muscular strength and power, accompanied by their recommended pairing to capitalize on muscle fiber overload.
| Loaded Movement | Unloaded Movement |
|---|---|
| Squat | Deep squat jump |
| Bench Press | Plyo Push Up |
| Deadlift | Standing Broad Jump |
| Overhead Press | Medicine ball Chest throw/Overhead throw |
| Weighted Chin up | Medicine Ball Slams |
The Rules of Contrast Set Training
When it comes to contrast set training, it’s essential to use fresh energy stores at the beginning of the exercise series. Schedule contrast sets near the start of your workout and treat them as part of your general training session volume. Do not exceed more than 2-3 exercises that utilize contrast sets.
CNS Priming: Low-High, Hypertrophy/Conditioning: High-High
There are two effective ways to approach contrast sets: CNS Priming for strength trainees and Hypertrophy/Conditioning for those focusing on muscular growth. CNS Priming involves going heavy on a loaded movement, then rapidly following it with an equal number of unloaded reps.
During Hypertrophy/Conditioning, aim to perform 10 reps of the loaded and unloaded exercises consecutively. In both cases, rest for three minutes between sets. Repeat for 4-6 sets.
Conclusion and Caveats
While contrast sets can be a highly effective training method, they may not be suitable for daily use. Limit them to key points in your training year to break a plateau or sharpen performance.
Frequently Asked Questions
Q: When do I use contrast set training in my workout?A: Schedule contrast sets early in your workout and treatment them as part of your general training session volume, limiting them to 2-3 exercises maximum per session.
Q: What is the main concept behind contrast set training?A: Contrary to traditional weightlifting, contrast sets aim to manipulate muscle fatigue by combining the strength benefits of heavily loaded movements with the exhaustion response of very light, unloaded movements.