There are infinite ways to modify acute training variables. One way which I have been discussing lately (see Wave Loading and 6-12-25) is the manipulation of sets/reps within a workout. The next method I’d like to discuss is the contrast method developed by Charles Poliquin.
The contrast method alternates between sets from two different training zones, in this case maximal strength (potentiating) and functional hypertrophy (development), for the same or similar exercise. Contrast loading features a set in the high intensity rep range (1 to 3 reps) followed by a set in the functional hypertrophy rep range (6 to 8 reps).
By initially lifting in the 1 to 3 rep range (90-97% 1RM), you are able to trick the nervous system into increasing neural drive and stimulate the recruitment of high threshold motor units (potentiating effect). Following such a set, the nervous system is now “awake” and primed to create force. The trainee looks to take advantage of this effect. For the next set, you lower the load appropriately and perform the same exercise (or similar) for 6 to 8 repetitions. Because of the stimulatory nature of the potentiating set, don’t be surprised if during the 6 to 8 rep developmental set you are able to use a higher load than you are usually able to handle so be aggressive with load selection.
The rest period between strength and functional hypertrophy sets should not exceed 3 minutes, or you risk losing the post-tetanic potentiation (neural drive stimulating) effects of lifting in the 1 to 3 rep range. The rest period between the functional hypertrophy and strength sets should be between 3 to 4 minutes so as to provide ample neural recovery and ATP-CP regeneration; we do not want cumulative fatigue to be a factor as we are seeking maximal neural drive from the relative strength sets.
Video example of contrast method with chin ups:
Doing three to four total rounds of the contrast method during a workout should be ample. If you can complete more than that, I’d question your load selection. Contrast loading can be used for strength gains as it does include sets of 1 to 3 reps, and due to the fact that those sets are followed by developmental sets of 6 to 8 reps there is potential for mass gains as well. You can choose loads and rest periods that are conducive that your training goal. A spotter is recommended. I wouldn’t recommend this for beginner trainees.
Here is a sample using contrast method for the Incline Bench Press
5 to 8 Warm up sets
Set 1: (Potentiating) 2 reps at 95%
Rest 2-3 minutes
Set 2: (Development) 8 reps at 8RM
Rest 3-4 minutes
Set 3: (Potentiating) 2 reps at 95%
Rest 2-3 minutes
Set 4: (Development) 8 reps at 8RM
Rest 3-4 minutes
Set 5: (Potentiating) 2 reps at 95%
Rest 2-3 minutes
Set 6: (Development) 8 reps at 8RM
Good luck!
Resources
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_best_reps
