Contrast Set Training: The Hidden Key to Muscle Growth, According to Science

The Moves

As mentioned above, big lifts are a definite way to go when it comes to contrast set training — you’ll receive the most bang for your buck by following that directive. Recommended movements to capitalize on can be broken up into a chart, accompanied by their recommended pairing.

Of course, the above are just examples of movements that would fit a contrast set, and there are others that also can suffice as long as they mimic the movement pattern of the first exercise.

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