The Big Kahuna of insider contrast training

This is my favourite variation of the IC method and it can develop power, strength and size all at the same time. Basically you do 2 reps with 85-90% of your max, followed by 3 explosive reps at 60% and by slow reps to failure with the same 60%.

An example could be:

The Big Kahuna

Bench press (max 400lbs)

Rep

Load

Type of contraction

Rep no. 1

340-360lbs (85-90%)

Maximum effort

Rep no.2

340-360lbs (85-90%)

Maximum effort

Rep no.3

240lbs (60%)

Explosive rep

Rep no.4

240lbs (60%)

Explosive rep

Rep no.5

240lbs (60%)

Explosive rep

Rep no.6 to failure

240lbs (60%)

Slow tempo reps (312)

This method is very effective for individuals wanting to add size, strength and power at the same time. With this method 3-5 sets per exercise should be used.

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Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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