{"id":1782415,"date":"2022-12-21T08:09:29","date_gmt":"2022-12-21T13:09:29","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1782415"},"modified":"2022-12-21T08:18:25","modified_gmt":"2022-12-21T13:18:25","slug":"go-heavy-or-go-home-the-contrast-method","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/go-heavy-or-go-home-the-contrast-method\/","title":{"rendered":"Go Heavy or Go Home: The Contrast Method"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">16<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fgo-heavy-or-go-home-the-contrast-method%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1782415&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/c164b773813c67d1ba01a2369700fe1a8f1fa54a.jpeg\" data-download-href=\"\/uploads\/short-url\/rAPW2u3L0AM3RemO6zfLrhnxsdI.jpeg?dl=1\" title=\"Go-Heavy\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/c164b773813c67d1ba01a2369700fe1a8f1fa54a_2_690x282.jpeg\" alt=\"Go-Heavy\" data-base62-sha1=\"rAPW2u3L0AM3RemO6zfLrhnxsdI\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/c164b773813c67d1ba01a2369700fe1a8f1fa54a_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/c164b773813c67d1ba01a2369700fe1a8f1fa54a.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/c164b773813c67d1ba01a2369700fe1a8f1fa54a.jpeg 2x\" data-dominant-color=\"605344\"   style=\"display:none\"><\/a><\/div>\n<h3>\nby Brandon Holder<\/h3>\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"voPneomIrDo\" data-youtube-title=\"Go Heavy, Explode, Go Home  The Contrast Method\" data-parameters=\"feature=oembed&#038;wmode=opaque\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=voPneomIrDo\" target=\"_blank\" rel=\"noopener\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/12\/e551d550425850867d578fdb06e9b757f98ba523.jpeg\" title=\"Go Heavy, Explode, Go Home  The Contrast Method\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<h3>\nExercise Combos for Explosive Power<\/h3>\n<blockquote>\n<p>Build explosive power by combining a lift for strength with an explosive exercise. Great for athleticism and gains. Here\u2019s how to do it.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\nThe Contrast Method for Strength &#038; Power<\/h3>\n<p>The contrast method involves pairing a heavy lift with an unloaded (or lighter) power-based exercise. It\u2019s a great way to create explosive power through <a href=\"https:\/\/www.t-nation.com\/training\/how-to-build-muscle-and-gain-strength-workouts\/\">post-activation potentiation<\/a>.<\/p>\n<p>It\u2019s simple: Move something heavy for a few reps. Rest briefly. Then do an explosive exercise as violently as possible. Recover and repeat.<\/p>\n<p>This increases neural involvement by using more high-threshold motor units with the heavier exercise. Then you transfer that force output over to a power exercise for explosive reps.<\/p>\n<h3>\nHow to Set It Up<\/h3>\n<p><a href=\"https:\/\/www.t-nation.com\/training\/the-training-method-that-does-it-all\/\">Contrast training<\/a> is an advanced method. Make sure you\u2019re fresh for it by doing it first in your workout.<\/p>\n<p>When selecting exercises, go with appropriate pairs. While you can\u2019t go wrong with combining a big basic lift with any athletic exercise, such as a jump, throw, or sprint, specific pairings are more optimal than others.<\/p>\n<p>Ideally, the exercises you select require similar muscle groups performed in the same plane of motion. Selecting exercises that match this criterion will lead to a higher transferability from the first to the second exercise.<\/p>\n<h3>\nExercise Pair Examples<\/h3>\n<p>These pairing should offer a general idea of matching up specific movement patterns, but they\u2019re not set in stone. Many other variations will work too.<\/p>\n<ul>\n<li>Bench Press<\/li>\n<li>Medicine Ball Chest Pass Variation<\/li>\n<li>Deadlift<\/li>\n<li>Squat Jump<\/li>\n<li>Incline Bench press<\/li>\n<li>Landmine Push Press<\/li>\n<li>Dumbbell Bulgarian Split Squat<\/li>\n<li>Split Jump<\/li>\n<li>Sled Pull<\/li>\n<li>Broad Jump<\/li>\n<li>Sled Push<\/li>\n<li>Sprint<\/li>\n<\/ul>\n<h3>\nSets and Reps<\/h3>\n<ul>\n<li>Do the first exercise \u2013 the strength-based movement \u2013 for somewhere between 3-6 reps and around 70-80% of your 1RM. There\u2019s some flexibility here depending upon the exercise selected and the individual, but that\u2019s the general range.<\/li>\n<li>Don\u2019t go to failure. You shouldn\u2019t be going so heavy that you fail to complete the reps because of muscular fatigue. The 70-80% zone will create a challenge but still allow you to have a high level of intent and complete the exercise with a powerful lockout.<\/li>\n<li>The second exercise \u2013 the power-based movement \u2013 follows a similar template of short reps or distance: 3-6 reps or 10-20 yards. You must perform every rep as violently as possible, taking advantage of the post-activation potentiation effect from the first exercise.<\/li>\n<li>Do 3-4 sets.<\/li>\n<\/ul>\n<h3>\nWhat About Rest Periods?<\/h3>\n<p>Rest is the most important factor when doing these. It\u2019ll make or break the effectiveness of the contrast method. If you rest too little between exercises or sets, you won\u2019t be able to recover enough to maintain a higher power output. This will hinder your results.<\/p>\n<p>Careful, though. If you rest too long, you could disrupt the effectiveness of the potentiation or lightening effect you\u2019re seeking, also hindering your results.<\/p>\n<ul>\n<li>\n<strong>Between the first and second exercises: Rest 10-30 seconds.<\/strong> This is just enough time to calmly walk over to the second exercise.<\/li>\n<li>\n<strong>Between sets: Rest 3-5 minutes.<\/strong> This will allow you to fully recover before starting the next set. Sometimes the rest period can seem more difficult than the sets themselves, but they\u2019re crucial for the contrast method. And if you\u2019re truly performing the movements as powerfully as possible, you\u2019ll welcome it.<\/li>\n<\/ul>\n<h3>\nWhen To Use the Contrast Method<\/h3>\n<p>Use the contrast method when you\u2019ve built up a strong training base and capacity. Make sure you have the technical and neural proficiency in the power-based exercise before throwing that into a superset with a heavy lift.<\/p>\n<p>Using the contrast method to conclude a training cycle or peak for an event is most efficient and helps utilize the strength built up from the previous blocks of training in a more applicable manner.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>by Brandon Holder    Exercise Combos for Explosive Power Build explosive power by combining a lift for strength with an explosive exercise.<\/p>\n","protected":false},"author":1,"featured_media":1780844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[5458,10473,8879,3790,10474,3819],"class_list":["post-1782415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report","tag-bongino","tag-contrast","tag-heavy","tag-home","tag-method","tag-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1782415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1782415"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1782415\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1780844"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1782415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1782415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1782415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}