Everyone wants to increase size and strenght, right? Contrast loading helps you achieve that by combining heavy and light repetitive lifti

1. DUMBBELL LUNGE

Set aside a light pair of dumbbells and hold a heavy pair straight down at your sides, feet hip-width apart. Stride forwards with your right foot until your right thigh is parallel to the floor and your left knee is about 2.5 centimetres off the floor. Push back up to the starting position and lunge forwards with your left leg, then return to the starting position. That’s one rep; do four or five reps, then the contrast sets.

2. DUMBBELL INCLINE PRESS

Place a pair of light dumbbells on the floor beside an incline bench. 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.

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, palms 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.