Creating Contrast in your workout

The contrasting sets technique

Contrasting sets is a type of volume training. It’s a great way to extend a traditional set to train for better conditioning and more efficient fat burning. It adds intensity to your workout without overly taxing your central nervous system.

Pairing any standard strength movement with an explosive weightless variation of the same pattern, challenges the body to work harder in a shorter period of time. As a result, more energy is recruited to facilitate this increased demand, thus forcing the body to tap into its stored energy reserves we know as fat.

For instance, a standard heavy squat paired with a bodyweight squat jump is one of the numerous combinations you can conjure up with this approach. The unloaded exercise “tricks” the muscles into _ ring as strongly as they did when they had to lift a heavy weight seconds earlier, incorporating more fast-twitch muscle _ bres, which are those most responsible for improvements in physique and performance.

Here is an all body routine that’s bound to blast you to the next level:

Standard weighted exercise

Squats
Deadlifts
Bench press
Standing shoulder press
Split squat

Explosive pairing
Jump squats
Broad Jumps
Plyometric push ups
Medicine-ball over head throws
Jumping lunges

Do 10 reps of each exercise with the same number of explosive moves

Rest one to two minutes and do four sets of each.

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