Crank It Up: Sprinting Towards Single Digit Body Fat Percentages With High Intensity Training

Bigger Stronger Leaner
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1st of all what is contrast method for bench press? what is that ?
bench press contrast method 6sets (5-1-4-1-3-1)

the exercises that got the same letter (A1A2 like bench press db row , squat glute ham raise , and all the 3rd day vertical push/pull its superseted?)

substitute for reverse hypers and glute ham raise ?

static side deadlift ? just grab a heavy dumbell and keep it at my side for 20 sec ?

thank you

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any suggestion ?

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[quote]g.k. wrote:

1st of all what is contrast method for bench press? what is that ?
bench press contrast method 6sets (5-1-4-1-3-1)[/quote]
Look it up. Video explains it all.

[quote]
the exercises that got the same letter (A1A2 like bench press db row , squat glute ham raise , and all the 3rd day vertical push/pull its superseted?)[/quote]
Yes

Why? they can be done without machines.

[quote]
static side deadlift ? just grab a heavy dumbell and keep it at my side for 20 sec ?[/quote] Barbell. Its one side at time.

search site and google are your friends

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thanks for your answer jfg

1st you mean that video Contrast Bench Press Special Method - YouTube ?

out there is many contrast methods , so i dont know which one is the right

i did it with that way 5x80% 1x90% 4x85% 1x95% 3x90% 1x100%

so if its superset what is the point for rest period for example

A1 Bench Press, contrast method 6 (5,1,4,1,3,1) 21X1 2 min
A2 One-Arm DB Row 6 4-6 31X0 2 min

i did it with normal way

reverse hypers without machine ? where ? only to ball (that my gym dont got)

and ghr with natural way but its not so ‘‘friendly’’

o thank you for the dl

chears …