Are there any studies to demonstrate the effectiveness of these techniques?
Cheers
David A
I’m just getting back from busting my butt in the gym with some Insider Contrast Training!
Insider wha?
Have no fear, I’m about to GIVE you all the details in today’s blog post.
The Technique: Insider Contrast Training
Where it came from: Insider Contrast Training was developed by French sport scientist Gilles Cometti and popularized in the western world by my good friend and Canadian strength Coach Christian Thibaudeau.
What it is: Insider Contrast Training is a unique method in which a particular training variable is manipulated during the course of a set.
Below are two of my favorite Insider Contrast Training protocols:
Variable Load/Concentric Contraction Speed Sets
With this method, the load and concentric contraction speed is varied every two reps. This works to increase strength, size, and power simultaneously.
(For those unfamiliar with the term concentric, it just simply refers to the “lifting”, not the “lowering”, portion of a given exercise)
Because weight changes need to be made as fast as possible, it is recommended that you have a partner and/or use machines that can be easily adjusted when utilizing this method.
If you do not train with a partner, it would behoove you to at least find someone at the gym to lend you a hand during your set-you’ll really be missing out by going solely with machines and neglecting movements like the bench press, squat, and deadlift.
An example set of 8 repetitions would look like:
Reps 1 and 2- max effort contraction @ 80% 1RM*
Reps 3 and 4- explosive contraction @ 50% 1RM
Reps 5 and 6- max effort contraction @ 80% 1RM
Reps 7 and 8- explosive contraction @ 50% 1RM
*1RM = 1 Rep Maximum, so if your max bench press is 200 lbs, 80% 1RM and 50% 1RM would be 160 lbs and 100 lbs, respectively.
Always strive to lift the weight as fast as possible. That said, explosive reps will be considerably faster then max effort reps because of the much lighter load.
Variable Tempo Sets
With variable tempo sets, the load remains constant throughout the set; however, the speed of both the eccentric (lowering) and concentric (lifting) contractions change every two reps. This is a great technique to stimulate maximum microtrauma (breakdown of muscle tissue) and subsequent muscle growth.
Here’s what it looks like:
Load- 75% 1RM
Reps 1 and 2- 604 tempo
Reps 3 and 4- 20X tempo
Reps 5 and 6- 604 tempo
Reps 7 and 8- 20X tempo
Tempo note: The first number is the time in seconds you should take to lower the weight (eccentric contraction), the second number represents the time you should pause between switching directions, and the third number is the time it should take to lift the weight (concentric contraction). A value of “X” means you should lift the weight as fast as possible.
So there you have it, not one, but TWO radically effective training techniques that you can begin using as early as today if you’d like. Talk about a fun way to shock your body into new gains in strength and lean muscle!
At least 100 comments and I’ll be back on Friday to give you a complete Insider Contrast workout regimen.
Talk to you in the comments section!
Joel
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75 comments - add yours
David A
June 24, 2009
Dallin
June 24, 2009
Alright, I am going to try this technique tomorrow morning with a few different types of routines and I will let you know how it goes. Thanks again Joel for your wonderful suggestions
Antonio
June 24, 2009
Time to try it! :)
Great Stuff Joel!
I’m am going to give this a try. Nothing like something new to confuse the body into more muscle gain!
Jeanine
June 24, 2009
Does this kind of training work for someone who is not necessarily looking to build muscle exactly but to burn fat?
Andrew Simon
June 24, 2009
Looks solid to me – would love to see the complete program,
Thanks Joel!
sal
June 24, 2009
sounds really interesting…but i have just one question;
If i had to increase and decrease the weights between reps..wouldnt that contradict the entire idea of “intensity”?? because it will take atleast 30 secs for me to change weights…so im actually resting between every 2 reps…and therefore it will not be that much intense…please explain further
orlando
June 24, 2009
looking forward to friday :D
david
June 24, 2009
could someone explain to me the variable tempo sets? i dont really get the whole numbering thing
thanks
I’ll give it at try.
Dalton
Mike
June 24, 2009
Just hit the gym and gave this a try this afternoon!
Killer!
-m-
Indy
June 24, 2009
How long could you continue with this type of training? It seems like it is pretty intense?
not sure why my last post didn’t make it up but…
a way to do this with kettlebells is to do strict military presses then drop down into the bottom of a squat and perform Sotts presses (the more difficult of the 2). if you want me to make a video demonstration let me know on my blog ericjmoss.com
stu
June 25, 2009
Tried this when it first came out from CT and didn’t like it (for me). Found the changing of tempo to be more of a hindrance than any benefit it brought. Now CT’s HTT training is a different kettle of fish, that does rock!
Hello Joel,
I am very grateful for the new technique that you have so generously made available for us. I did not find it necessary to have a helper around to change weights–maybe because I have a small gym station that allows me to change weights easily and quickly–anyway, from my perspective, you are a treasure-house of training information and thank you again for sharing with us!
I also have a question if I may ask it here: how long should a weight-training session be if I want to follow it up with an aerobic training (HIT stationary bike riding) after the weight workout. What my queestion boils down to is as follows: what causes cortisol rise in a trainee–weight training after 45 minute to an hour long training only or will cortisol also be raised if I continue after my weight training with my HIT stationary bike riding for another 50 minutes. I want to shed fat–I have a lot of it–40 ugly unnecessary pounds to lose.
Thank you for answering this question if you consider making time to.
Alexander Astor
Claire Shouse
June 25, 2009
tell us more!
Trevor
June 25, 2009
That’s really interesting, Joel. I definitely want to hear more!
Dallin
June 25, 2009
So tried it with a couple of bicep workouts this morning. Did the variable tempo set doing hammer curls. Worked wonderful. really increased the intensity and gave some well needed variation to the workout. Loved it. Did the variable load one with preacher curls (since I don’t train with a partner I used the preacher curl machine). I didn’t like this type of training as much. I found it frustrating trying to quickly change the pin as fast as I could. It only took 5-10 secs do change the pin but it was distracting and slightly annoying. It would work better doing it with a partner. Also I found in the explosive reps it was so light that I felt like my hands and bar were going to fly into my face (maybe I went too light for the explosives). However, it did give a nice variation to the workout and it was a good change in the routine so I will probably use it on occasion. All-in-all really liked the techniques. Thanks a ton Joel. Love your posts and hope that we can get enought comments in order to get your workout routine for this. Thanks again.
Dallin
Tyler
June 25, 2009
sounds like a very fun and easy way to change up your routine workout.
Clifford
June 25, 2009
Interesting ideas! I am always looking at ways to mix up my workout routine.
Dustin
June 29, 2009
We need a few more comments to get that workout… And I want to see a whole workout put together so I can give this a try!
I and also my friends have been reviewing the great tricks located on your web page then before long came up with a terrible suspicion I never expressed respect to the site owner for those techniques. Those men appeared to be for that reason warmed to learn all of them and have quite simply been using these things. Appreciation for turning out to be quite accommodating and then for using this kind of really good useful guides most people are really desperate to be aware of. My very own honest apologies for not saying thanks to you earlier.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...