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Better the contrast!

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Better the contrast!

With just a bit of foresight, and an informed workout, can be turned into an opportunity that’ll not just make your gym routine more exciting, it’ll help you see noticeable increase in size/results as well.
Print Edition: Mar 22, 2009

Every once in a while, a gym goer reaches an inexplicable plateau that prevents him from seeing any new results, despite a disciplined workout regime. This is, no doubt, a frustrating experience, but with just a bit of foresight, and an informed workout, can be turned into an opportunity that’ll not just make your gym routine more exciting, it’ll help you see noticeable increase in size/results as well.

Men’s Health expert Mike Meija, M.S., C.S.C.S. suggests “contrast loading”, a workout which builds size and strength by combining heavy and light repetitive lifting. The technique may be similar to “super sets”, which combine multiple exercises with reducing intensity. The difference is, this routine makes you go back to the original movement to increase stress and improve results.

For each of the following exercises, do 4 or 5 reps using a heavy weight. Without resting, drop to a lighter weight and do 12 to 15 more. Then switch back for another 4 or 5 reps. Rest 60 seconds, then move on. Following this full-body routine every alternate day for four days is enough to break out of your plateau, and start seeing noticeable results. Here’s looking forward to next week...


1. Dumbbell Incline Press

Place a pair of light dumbbells on the floor beside an incline bench. Now grab a pair of heavy dumbbells, lie on the bench, and hold the weights along the outsides of your chest. Press the weights up, then lower them. Alternate weights to complete the contrast sets.

2. Dumbbell Lunge

Set aside a light pair of dumbbells and hold a heavy pair straight down at your sides, feet hip-width apart. Stride forward with your right foot until your right thigh is parallel to the floor and your left knee is an inch off the floor. Push back up to the starting position and lunge forward with your left leg, then return to the starting position. That's one rep; do 4 or 5 reps, then the contrast sets.

3. Cable Seated Row

Attach a bar to the low pulley of a cable-row station. Sit with your torso erect and hold the bar, plams down. Pull your shoulder blades back, then pull the bar to your sternum. Keep your elbows up. Pause, then return. Do four or five reps, lighten the weight, then continue.
 

4. Swiss-ball Crunch

Lie on a Swiss ball so your lower back curves over it. Curl your body up and slightly forward, lifting your shoulder blades off the ball. Slowly lower yourself and repeat. Hold a lightweight plate at your chest for the heavy reps.

 
Ask the MH guy...
Q. I’ve read that it’s OK for post-workout drinks to be high in sugar. True?
Shamit Kalra, via e-mail

A. Foods with a high Glycaemic Index (GI) contain carborydrates that are quickly digested and absorbed. These include sugary drinks, white bread, rice and even chocolate bars. If you are training hard for an hour or more, these can be important to help your muscles replenish their glycogen fuel stores. But if your session isn't rigourous enough, filling up on high GI carbs adds kilojoules, which can lead to weight gain and increase risk of type 2 diabetes.

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