Contrast Workout

Hey everyone,

We recently developed a new workout format which we have tried out a few times (with good results so far).  It is a contrast workout, which applies a strict focus on a few exercises (i.e. a minimalist approach).  This workout format really suits an upper/lower body split routine.  It incorporates strength training, but also targets muscular endurance.  This workout is targeted more at the intermediate and advanced level (i.e. it may not be appropriate for beginners).

In the contrast workout, we selected two fundamental exercises.  After a brief warm-up, you tackle the first exercise, starting out with your heavy sets (lower reps).  In our contrast workouts thus far, we have performed three sets (with moderate rest periods in between each), before moving onto the next exercise.  Now that you have finished the heavy portion of the exercise, you perform the same exercise (or a similar exercise targeting the same muscle group), but using a significantly lighter weight and aiming for higher reps.  You should immediately notice how light the weight feels after the heavy sets, allowing you to get more reps than you might otherwise in the midst of a workout.  You'll feel the benefit afterwards, as your muscles will tell you how hard they've worked (across the spectrum of strength, hypertrophy and endurance gains). 

Here's an example of a workout we recently did.

3 Sets - Parallel Pullups With 40kg Kettlebell

3 Sets - Parallel Pullups

3 Sets - One-Arm Presses With 32kg Kettlebell

3 Sets - One-Arm Presses With 24kg Kettlebell

Those 24kg presses felt so light after the heavier sets!  The contrast between the heavy weight and the lighter weight will allow you to perform more volume than you might otherwise achieve.  However, we carefully selected the exercises and overall workout format (we assume you could easily overtrain if you did too many exercises and sets).  You can also apply this concept within your sets (i.e. you'll get more reps with a lighter weight after a set with a heavier one).

Give the contrast workout a try and let us know what you think!

- Tannys & Alex