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Old 01-25-2010, 03:54 AM   #1127
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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This is the article I was talking about in my previous post

Anyone know what the contrast method for benching is? I meant to look it up this weekend but forgot all about it.


I found something that sounds like what the author is talking about. other seraches led me to things like chains...etc:
Wave Loading (or the Contrast Method)

You usually see wave loading in the form of the 6/1/6/1 protocol, but you can also use others like 5/1/5/1 or 4/1/4/1. This means you’ll do six reps of an exercise, rest, then do a single heavy rep and then repeat.

Ian has written, "The aim of the first set of six is to enhance the loading potential of the first single rep and second set of six. The second set of six and second single are aimed at exploiting the neural dis-inhibition created by the first. If you don’t respect this — if you go too heavy in the first set of six or first single — you won’t experience this neural dis-inhibition, as it’ll be clouded by fatigue." In a nutshell, that means you can trick your nervous system and be able to lift more weight for a set of six than if you hadn’t done the near-maximal single.

Here’s an example of wave loading using 6/1/6/1:

1 x 6 at 220 pounds (about 100 kg)
1 x 1 at 275 pounds (about 125 kg)
1 x 6 at 230 pounds (about 105 kg)
1 x 1 at 285 pounds (about 130 kg)
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh; 01-25-2010 at 04:19 AM. Reason: Added contrast method info
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