Fitness can be depicted as a condition that helps us with looking, feel and set forth some courageous energy. Real Fitness incorporates the presentation of the heart and lungs, and the muscles of the body.
Those who seek to improve their physique know that wider shoulders are a must if you want to cast a more imposing shadow. Fortunately, Phil Heath, has a ‘Gift’ for those who want to learn how he built himself broad enough to win seven Mr. Olympia titles, so you can try it too.
“You can actually create an illusion of width to your physique just by training these areas consistently and with proper technique,” explained the bodybuilding icon in an informative Instagram post on August 28, 2024, illustrating that adding mass to the deltoids will greatly highlight the shoulders. “Training delts has always been fun for me,” he shares. “I believe in targeting each part of the deltoids as they truly create a 3-dimensional look.”
Phil Heath’s Giant Set Workout for Wider Shoulders
“Try out this exercise as a nice finisher or even half way through your workout to get some added intensity,” explains Heath. All you’ll need are a pair of dumbbells and somewhere to sit. You are doing 3 giant sets here, so that means performing each exercise back-to-back, before taking a 1-minute rest between each set. “Start slow, choosing a manageable weight,” adds the big man.
Seated Dumbbell Lateral Raise
Here, you will target the lateral or middle part of the deltoid, the muscle that blankets your shoulder and runs towards your bicep and triceps. The trapezius in the upper-back will also be worked, since it is called upon as a stabilizing muscle. As with all these exercises, form is more important than the weight of the load. As you raise the dumbbells keep them slightly in front of your chest to protect the rotator cuff.
Seated Dumbbell Front Raise
Bigger delts mean bigger shoulders, so to perform this move, grab a pair of dumbbells and raise them until your arms are parallel with the floor before slowly lowering them back down. Heath uses a hammer grip with only a slight bend at the elbow to keep the load off of his arms as much as possible, instead taxing his shoulders to the limit.
Seated Dumbbell Rear Delt Fly
Starting out with the dumbbells behind your legs, you will raise both arms until they are at a right-angle with the floor, then slowly lower them back behind your calves. This one is a killer, so make sure to work with a comfortable weight and master your form before increasing the load.
Seated Dumbbell Shoulder Press
Performing a shoulder press while seated will isolate the upper-body more effectively. Here, you will work the front (anterior) and middle (lateral) areas of the deltoids, building on that 3D shoulder appearance that Heath has mastered so well. Press the dumbbells with palms out, lowering until your upper-arms are parallel with the floor. Once again, you may feel that positioning your arms slightly in front of your body places less stress on the rotator cuff as you press. “Enjoy the pump!,” encourages the Gift.
Golf may seem like a sport that revolves around finesse and precision, but it’s a power game at its core. From driving the ball off the tee to maintaining control through your golf swing, building strength in the right areas of your body can make all the difference. That’s where the weight room comes in. Incorporating golf-specific exercises into your routine can add more distance to your shots, improve your swing consistency, and reduce the risk of injury. The right weightroom training can help you harness your body’s power and channel it into a more effective golf game.
A solid golf strength training program focuses on full-body exercises, rotational movements, and power and precision development. From compound lifts that build strength in your legs, core, and upper body to dynamic movements that improve your rotational strength, the exercises you choose should enhance your performance on the course, not just in the gym. Whether you’re new to strength training or looking to refine your program, integrating golf-specific exercises into your routine is a game changer.
Ready to elevate your golf performance? I’ve taken my years as a Certified Strength & Conditioning Specialist (CSCS) who has worked with golfers of all ages and levels to dish out some of the best weight-room exercises that can transform your golf game. You’ll learn how exercises like back squats, rotational throws, and single-leg RDLs can build the muscle, stability, and coordination necessary for driving the ball farther and swinging more precisely.
What Makes a Solid Strength Workout for Golfers?
A well-rounded strength workout for golfers goes beyond just building muscle; it enhances performance, reduces injury risk, and keeps your body resilient through long rounds. A crucial element of any golf-specific workout begins with a proper warm-up and ends with a thorough cool-down. Warming up primes your muscles, joints, and nervous system for the movements ahead, improving your range of motion and preventing injury. A cool-down, on the other hand, helps gradually lower your heart rate, improve flexibility, and flush out waste products like lactic acid that accumulate during exercise.
You should focus on full-body training to optimize your strength workout for golf. Golf requires coordinated power from your legs, core, shoulders, and arms, so building strength across all these areas is essential. Relying too heavily on isolated exercises won’t translate to your swing or follow-through. Instead, focus on compound movements like squats, deadlifts, and rows that activate multiple muscle groups and joints simultaneously, mimicking a golf swing’s complex demands.
In addition to full-body training, incorporating multi-plane movements into your workout is critical. Golf isn’t just a linear sport; you rotate, twist, and bend in multiple directions during a game. Including exercises that work through various planes of motion—such as rotational cable pulls or woodchoppers—will better prepare your body for the diverse physical demands of the course. Pair this with a consistent mobility routine to enhance joint flexibility and maintain a full range of motion, both critical for generating power and avoiding injury.
Lastly, using the correct weights for your specific goal is vital. If you’re training for power and speed, prioritize lighter weights with explosive movements. Lighter loads allow you to generate speed without compromising form, precisely what you need for an effective golf swing. Moderate weights with higher repetitions might be more appropriate if you focus more on endurance or general strength.
The Best Exercises for a Powerful and Precise Golf Swing
The weightroom is an often-overlooked yet powerful tool when enhancing your golf game. Strength training exercises can help you build the explosive power, balance, and precision necessary for a more consistent swing and longer drives. In this section, we’ll cover some of the best weight-room exercises specifically designed to boost your performance on the course. These exercises target key muscle groups, improve rotational strength, and enhance overall body stability—all essential components for elevating your golf game to the next level. Whether you want to add distance to your shots or refine your swing, these exercises will help you achieve your goals.
Back Squat
The Benefits for Golf: The back squat is a staple exercise for building lower-body strength and stability, improving your ability to generate force in your golf swing. Strong legs and glutes provide a solid foundation for the rotational power needed in your swing, and the squat also enhances core stability, which is critical for maintaining control throughout your swing.
How to Perform The Back Squat
Stand with feet shoulder-width apart, barbell resting on your upper traps.
Brace your core and maintain a neutral spine.
Lower yourself by bending your hips and knees like sitting in a chair.
Descend until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
The Benefits for Golf: Hip thrusts target your glutes, one of the most powerful muscle groups for driving force into your golf swing. Strong glutes also help stabilize your hips, which is crucial for maintaining proper posture and balance throughout your swing.
How to Perform Hip Thrusts
Sit on the ground with your upper back resting against a bench.
Roll a barbell over your hips and plant your feet flat on the ground, shoulder-width apart.
Drive through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
The Benefits for Golf: Medicine ball slams develop explosive power and coordination, vital components of a solid and efficient golf swing. This dynamic movement mimics the explosive, full-body power needed to drive the ball precisely.
How to Perform Medicine Ball Slams
Stand with feet shoulder-width apart, holding a medicine ball overhead.
Engage your core and use your entire body to slam the ball into the ground as hard as possible.
Catch the ball on the bounce (if applicable) and repeat.
The Benefits for Golf: Rotational throws mimic the twisting motion of a golf swing, training your core and upper body for explosive rotational power. This exercise also helps improve coordination between your upper and lower body, creating a smooth, powerful swing.
How to Perform Medicine Ball Rotational Throws
Stand sideways a few feet from a wall, holding a medicine ball at waist level.
Rotate your torso and hips, explosively throwing the ball against the wall.
Catch the ball and immediately repeat for reps, then switch sides.
Muscles Trained: Obliques, core, shoulders, hips.
Rotational Cable Row
The Benefits for Golf: This exercise targets your core and upper back while mimicking the rotational power of a golf swing. Strengthening these muscles improves the speed and precision of your swing, helping you maintain control throughout the movement.
How to Perform Rotational Cable Row
Stand side-on to a cable machine, feet shoulder-width apart, with the cable handle at chest height.
Grab the handle with both hands and rotate your torso, pulling the cable across your body.
Keep your core engaged and your movements controlled.
Return to the starting position and repeat for reps, then switch sides.
Muscles Trained: Core, obliques, lats, shoulders.
Lunge with Rotations
The Benefits for Golf: This movement combines lower-body strength with rotational core work, mimicking the coordination required for a powerful golf swing. It also improves balance and stability, which is critical for maintaining control during your swing.
How to Perform Lunge with Rotations
Start standing with feet together, holding a medicine ball or dumbbell at chest level.
Step forward into a lunge, then rotate your torso over your front leg.
Return to the starting position and alternate legs.
The Benefits for Golf: Bentover rows strengthen your upper back, shoulders, and arms, providing better posture and control in your golf swing. A strong back is pivotal for maintaining stability for a consistent and precise swing.
How to Perform Bentover Rows
Stand with feet hip-width apart, holding a barbell or dumbbells.
Bend at the hips, keeping your back flat and core engaged.
Pull the weights toward your torso, squeezing your shoulder blades together.
The Benefits for Golf: Split squats build single-leg strength, balance, and stability. These qualities are relied on to maintain an even weight distribution during your swing. Strengthening your legs individually can help address any imbalances affecting your performance.
How to Perform Split Squats
Stand in a staggered stance with one foot forward and the other behind.
Lower your back knee toward the ground while keeping your torso upright.
Push through your front heel to return to the starting position.
Switch legs after completing the set.
Muscles Trained: Glutes, quads, hamstrings, core.
Lateral Sled Drag
The Benefits for Golf: Lateral sled drags help develop lateral strength and stability, which are key for maintaining proper form during your swing. This exercise enhances hip and glute power, benefitting driving force into your shots.
How to Perform Lateral Sled Drag
Attach a sled to a harness around your waist.
Face sideways and step laterally, dragging the sled as you move.
Maintain an athletic stance with knees bent and core engaged.
Perform reps in one direction, then switch sides.
Muscles Trained: Glutes, hip abductors, quads, core.
Push-Ups
The Benefits for Golf: Push-ups build upper body strength, particularly in the chest, shoulders, and triceps, essential for maintaining control and power in your golf swing. This bodyweight exercise also engages your core, improving overall stability.
How to Perform Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body toward the ground by bending your elbows.
Push back up to the starting position, keeping your core tight and body straight throughout.
Muscles Trained: Chest, shoulders, triceps, core.
Pallof Press
The Benefits for Golf: The Pallof press strengthens your core, specifically your anti-rotational muscles, crucial for stabilizing your spine during your golf swing. It helps build a strong, stable core to generate more power and precision.
How to Perform Pallof Press
Stand perpendicular to a cable machine with the handle at chest height.
Grab the handle with both hands and extend your arms straight in front of you.
Resist the rotation of the cable, keeping your core tight.
Hold for a few seconds before returning to the starting position.
Repeat for reps, then switch sides.
Muscles Trained: Core, obliques, shoulders.
Lateral Lunge
The Benefits for Golf: Lateral lunges build strength and stability in the lower body, particularly the glutes, quads, and hips. This movement mimics the lateral shifting during a golf swing, helping you generate more power and stability in your shots.
How to Perform Lateral Lunge
Stand with feet together, holding dumbbells at your sides or a kettlebell at your chest.
Step to the side, bending one knee while keeping the other leg straight.
Push through your heel to return to the starting position.
Alternate sides for reps.
Muscles Trained: Glutes, quads, hamstrings, hip adductors.
Dumbbell or Cable Chops
The Benefits for Golf: Chops simulate the rotational movement of a golf swing, making them perfect for developing core strength and rotational power. This exercise also improves upper and lower body coordination, enabling a smoother swing.
How to Perform Cable Chops
Attach a handle to a high pulley or hold a dumbbell with both hands.
Stand with feet shoulder-width apart, holding the weight above one shoulder.
Rotate your torso as you pull the weight diagonally across your body toward the opposite hip.
Return to the starting position and repeat for reps, then switch sides.
Muscles Trained: Obliques, core, shoulders, hips.
Single-Leg Romanian Deadlift (RDL)
The Benefits for Golf: Single-leg RDLs improve your hamstrings and glutes’ balance, stability, and strength. These muscles play a crucial role in driving power into your swing, and this unilateral movement helps address any imbalances that could affect your performance.
How to Perform Single-Leg Romanian Deadlift (RDL)
Stand on one leg, holding a dumbbell or kettlebell in the opposite hand.
Hinge at the hips, lowering the weight toward the ground while extending your free leg behind you.
Keep your back flat and core engaged.
Return to the starting position and repeat for reps, then switch legs.
The Benefits for Golf: Face pulls target the rear deltoids and upper back, improving posture and shoulder stability. This exercise is crucial for maintaining good upper body alignment during your swing, which can help prevent injuries and enhance precision.
How to Perform Cable Face Pull
Attach a rope handle to a cable machine at head height.
Stand facing the machine, grabbing the handles with both hands.
Pull the handles toward your face, keeping your elbows high and squeezing your shoulder blades together.
Slowly return to the starting position and repeat.
Kettlebell swings are a staple in many training programs, known for their ability to enhance athleticism, develop the posterior chain, and improve endurance and strength. While the traditional Russian kettlebell (KB) swing remains a popular choice, incorporating multiple kettlebell swing variations can provide new stimuli and progressions in your training.
Here are five kettlebell swing variations that you should add to your workout routine.
Deadstop KB Swing
Target Region: Glutes, hamstrings, lower back
Benefits: The Deadstop KB Swing emphasizes explosive power and control, targeting the posterior chain while reducing momentum, which can be beneficial for refining technique and strength.
Setup Tips: Start with the kettlebell slightly in front of you. Hinge at the hips, grip the kettlebell with both hands, and pull it back between your legs like your hiking a football before swinging it forward with a powerful hip thrust. Bring the kettlebell to a complete stop on the ground after each swing to reset your position.
Considerations: Focus on engaging your core and maintaining a neutral spine throughout the movement. The Deadstop KB Swing requires more strength and control than continuous swings, making it an excellent variation for building power and technique.
Benefits: The Sidestep Swing introduces a lateral movement component, which challenges your stability and coordination while engaging the muscles of the lateral hips and obliques.
Setup Tips: Begin with a traditional kettlebell swing stance. As you swing the kettlebell forward, step laterally to the side. Alternate sides with each swing, ensuring that your movements are smooth and controlled.
Considerations: Keep your movements coordinated to avoid losing balance. This variation is great for athletes looking to improve lateral stability and functional strength.
Benefits: The 1.5 Stance Single-Arm Swing challenges your balance and unilateral strength by placing one foot on its toes to simulate a single leg emphasis, which shifts more load onto one side of the body.
Setup Tips: Start by placing on foot on its toes in line with the heel of the working leg. Perform a single-arm swing, maintaining the kickstand stance throughout the set. Switch arms and foot positions for the next set.
Considerations: Focus on maintaining hip alignment and avoiding excessive rotation in the torso. This variation is ideal for those looking to improve unilateral strength and stability.
Benefits: The Dual KB Swing with High Pull not only targets the posterior chain but also engages the upper back and shoulders, making it a more comprehensive full-body exercise.
Setup Tips: Hold a kettlebell in each hand. Perform a standard kettlebell swing, but as you reach the top of the swing, add a high pull by pulling the kettlebells towards your shoulders, leading with your elbows. Control the descent and repeat.
Considerations: Ensure that your back remains straight and that the movement is driven by your hips rather than your arms. This variation is excellent for building upper body strength in addition to the posterior chain.
Benefits: The Lateral Lunge Swing and Clean targets the lower body, especially the glutes, hamstrings, and adductors, while also engaging the core for stability. The clean phase enhances upper body strength, particularly in the shoulders and biceps, while the lateral lunge adds a unique challenge to balance and coordination.
Setup Tips: Begin in a standing position with feet shoulder-width apart, holding the kettlebell with both hands. Step out to the side into a lateral lunge while simultaneously swinging the kettlebell between your legs. As you push off the lunging leg to return to the standing position, perform a clean by bringing the kettlebell up to shoulder height. Reset and repeat on the opposite side.
Considerations: Focus on maintaining a strong core and stable posture throughout the movement. Ensure that the knee of the lunging leg tracks over the toes to prevent injury. This variation is excellent for building lateral strength, improving hip mobility, and enhancing overall functional movement.
Programming Tips:
Novice: Start with 2-3 sets of 10-12 reps of each variation, focusing on mastering the form and maintaining control throughout the movements. Rest for 60-90 seconds between sets.
Intermediate: Increase to 3-4 sets of 12-15 reps. Incorporate these kettlebell swing variations into a circuit with minimal rest (30-45 seconds) between exercises to challenge your endurance and conditioning.
Advanced: Perform 4-5 sets of 15-20 reps, integrating the swings into a high-intensity interval training (HIIT) routine. Reduce rest periods to 15-30 seconds or incorporate the swings into a complex or superset with other power or strength movements
I try to do all the “right” things when it comes to my health, but I wonder if I’m missing anything that could optimize my well-being. So, I turned to Lifeforce for an at home blood test and complete health assessment. In this review, I’m breaking down how Lifeforce works, my personal experience, and what a membership looks like.
This post is brought to you in partnership with Lifeforce. All words and opinions are my own. Thank you for supporting the brands that make Nourish Move Love and all the content you see on this blog possible.
I try to prioritize my health and wellness as much as possible — I strength train, eat plenty of protein and produce, and prioritize my sleep and recovery. Despite my best efforts, I’ve still felt run down and exhausted lately.
As a working mom with three kids, I couldn’t help but wonder if this fatigue was a normal part of life, or if something was going on beneath the surface.
To get to the bottom of this, I turned to Lifeforce, a diagnostic service that offers a detailed health assessment through a blood analysis and personalized action plan.
By measuring over 50 biomarkers, I was able to get to the root of my fatigue and create a plan of action with a Lifeforce functional medicine clinician who helped me understand my data and results.
What Is Lifeforce Diagnostic?
Lifeforce is a comprehensive proactive health program combining diagnostics, doctors, coaches, and science-backed longevity therapies. Lifeforce offers a thorough examination of your overall well-being, guiding you to take a proactive approach to achieving a longer, healthier life.
The Lifeforce Diagnostic includes an at-home blood test, conducted by a professional phlebotomist, to measure over 50 biomarkers. Health biomarkers are measurable biological substances found in blood, tissues, or other bodily fluids that can indicate health or disease, or how well the body is functioning (WebMD).
This comprehensive analysis offers deep insights into both your mental and physical health.
What sets this service apart is the personalized care that follows. Your results are clearly explained during a Telehealth visit, where one of Lifeforce’s functional medicine clinicians will develop a tailored plan to help you optimize your health.
Try Lifeforce
Interested in optimizing your health and hormones? Lifeforce is offering NML readers a discount – start your membership for just $299 (normally $549!)
A Lifeforce membership includes testing and Telehealth appointments every 3 months — so you can understand how changes you make are impacting your test results.
Lifeforce is offering NML readers a discount on both their initial diagnostic and their monthly membership. Sign up today using discount code: NML and receive the full Lifeforce diagnostic for $299 (normally $549!). This includes the at-home blood draw, full access to the Lifeforce dashboard, and the telehealth consultation.
A monthly membership (with testing and Telehealth appointments every 3 months, plus your own health coach) is typically $149, but with discount code: NML, you can get the monthly membership for $129.
The Lifeforce membership give you access to the following benefits:
Lifeforce diagnostic testing every 3 months
Personalized health optimization program
Regular Telehealth consultations
Health coaching support
Exclusive therapies
How Does Lifeforce Work?
The Lifeforce membership guides you through the following steps to identify how your body is functioning and where you can optimize your overall health.
Step 1: Blood Draw
First, you’ll schedule a blood draw appointment. A phlebotomist visits your home to draw your blood, making the process incredibly convenient — an important factor for someone with a hectic schedule. The blood test is comprehensive, evaluating over 50 biomarkers to offer a thorough insight into your overall health, highlighting any potential deficiencies or areas of concern.
Step 2: Health Questionnaire
After the blood test, you will complete an intake assessment covering your current health, lifestyle habits, medical history, and goals. You can select multiple goals, such as hormone optimization, improving energy, and more.
Step 3: Get Your Results
You’ll receive your results within 10 business days, with detailed information about your performance against over 50 biomarkers related to hormonal, metabolic, and organ health. The Lifeforce dashboard makes it easy to see which biomarkers are within normal, optimal, or out-of-range levels.
Step 4: Telehealth Consult
After getting my test results, I had a Telehealth appointment with a Lifeforce functional medicine clinician. They walked me through what my results meant and created a personal optimization plan. Then, I was paired with my own health coach to help me implement this plan that would help me reach my current health and fitness goals.
This was helpful for me — it’s one thing to have the data, but actually understanding it and having an accountability partner is what makes this a successful program for me.
Try Lifeforce
Interested in optimizing your health and hormones? Lifeforce is offering NML readers a discount – start your membership for just $299 (normally $549!)
Yes! Lifeforce provided me with the clarity and support I needed to optimize my health. It’s one thing to have the data, but having the tools and guidance to understand and act on that information is what truly makes Lifeforce stand out. In fact, shortly after I got my results, my husband signed up for a membership too. We both saw getting a full panel of our health diagnostics worth the investment.
How Much Does Lifeforce Cost?
TheLifeforce Diagnostic is typically $549. This includes the at-home blood draw, full access to the Lifeforce dashboard, and the Telehealth consultation. If you sign up for the Lifeforce membership using code: NML, you can get the diagnostic for $299. A monthly membership (with testing and Telehealth appointments every 3 months) is typically $149, but you can use discount code: NML to get the monthly membership for $129.
Who Should Try Lifeforce?
Lifeforce is valuable for anyone who has already fine-tuned their lifestyle and is looking for a boost to optimize their health and overall quality of life. If, like me, you think you’re “doing everything right” but still feel off, Lifeforce could help you get to the bottom of things and provide ways to improve your overall quality of life. That said, to get the most out of Lifeforce, you need to be willing to work with your Lifeforce functional medicine clinician and your Lifeforce health coach and make appropriate lifestyle changes to support your goals.
If I Workout Regularly, Why Am I Not Seeing Results?
I constantly emphasize how important strength training and HIIT training are, but if you are struggling to see results from your workouts, I recommend getting a detailed health assessment. Through Lifeforce, you can learn which of your biomarkers and/or hormones are not at optimal levels, and work with a professional to improve your quality of life.
When it comes to building upper body strength, vertical push exercises are indispensable. These movements target your shoulders, triceps, upper chest, and upper back, making them crucial for developing a powerful-looking physique.
In this article, we’ll explore what vertical push exercises are, their benefits, the muscles they target, and some of the best exercises you can incorporate into your workout routine.
What Are Vertical Push Exercises?
In a vertical push exercise, such as the overhead press, the weight moves in a direction that is perpendicular to your body’s horizontal axis, typically traveling from shoulder height to above your head.
Unlike horizontal push exercises like the bench press, vertical push movements are going to recruit the shoulders for the brunt of the work rather than the chest. But the muscles worked doesn’t stop there. Your triceps are also going to get a lot of direct work. Also by moving weight overhead, you’re going to be recruiting a lot of stabilizer muscles throughout your shoulders down to your core.
These exercises are essential for functional strength, as they mimic everyday movements like lifting objects overhead.
Benefits of Vertical Push Exercises:
Improved Shoulder Strength and Stability: Vertical push exercises target the deltoids, particularly the anterior (front) and medial (side) heads, which are crucial for shoulder strength and stability. Strengthening these muscles helps prevent shoulder injuries and improves performance in other lifts.
Enhanced Core Stability: When you push a weight overhead, your core muscles are activated to maintain balance and posture. This not only strengthens your core but also improves your overall stability and reduces the risk of injury.
Balanced Muscle Development: Vertical push exercises complement horizontal push movements, ensuring balanced development of the upper body muscles. This balance is important for aesthetic purposes and functional strength.
Increased Functional Strength: Many daily activities require lifting objects overhead, such as placing items on high shelves or lifting children. Strengthen up your vertical pushes, and you’ll really be able to launch those kids (preferably yours) in the pool.
Muscles Targeted by Vertical Push Exercises:
Vertical push exercises primarily target the following muscle groups:
Deltoids: The deltoids are the primary movers in vertical push exercises. The anterior (front) deltoid is heavily involved, while the medial (side) deltoid also contributes significantly.
Triceps: The triceps play a key role in extending the elbows during overhead pressing movements.
Upper Chest (Clavicular Head): The upper portion of the chest, or clavicular head, is engaged during vertical push exercises, particularly in movements where the angle of the push is slightly forward.
Trapezius and Serratus Anterior: These muscles help stabilize the shoulder blades and are engaged during overhead movements, contributing to shoulder stability and overall strength.
Core Muscles: The transverse abdominal muscles, obliques, lower back, and spinal stabilizers help keep your body upright while performing overhead movements. They especially get a workout when these movements are performed while standing.
7 Best Vertical Push Exercises
Here are some of the most effective vertical push exercises to include in your workout routine:
1. Overhead Press (Barbell or Dumbbell)
The overhead press is the king of vertical push exercises. It targets the deltoids, triceps, and upper chest while engaging the core for stability. You can perform it with a barbell, dumbbells, resistance bands, kettlebells, or cable machine, standing or seated.
2. Push Press
The push press is a dynamic variation of the overhead press that involves a slight dip of the knees to generate momentum. This movement allows you to press more weight overhead, making it an excellent exercise for building power and strength.
3. Arnold Press
The Arnold press, named after a certain Austrian bodybuilder turned actor turned politician turned actor again, is a variation of the dumbbell press that adds a rotational movement, which targets the anterior deltoid more effectively while still working the other parts of the shoulder.
4. Handstand Push-Ups
Handstand push-ups are an advanced bodyweight exercise that challenges your shoulders, triceps, and core. They require significant upper body strength and balance, making them ideal for experienced lifters. As you can see in the video below (starting at 2:30), there are several variations you can perform.
5. Machine Shoulder Press
The machine shoulder press is a great option for isolating the deltoids without worrying about balance. It’s a good choice for beginners or those recovering from an injury, as it provides a more controlled range of motion.
6. Landmine Press
The landmine press is a unique vertical push exercise that involves pressing a barbell attached to a landmine attachment or a corner. It provides a more natural pressing angle, reducing strain on the shoulders and making it a great option for those with shoulder mobility issues.
7. Overhead Triceps Extension
Overhead triceps extensions are a great way to hit your triceps, the long head in particular. Just like the overhead press, these can be performed in a variety of ways, including doing them with both arms or unilaterally for extra focus.
Tips for Effective Vertical Push Training
Warm Up Properly: Before engaging in vertical push exercises, ensure that your shoulders, elbows, and wrists are properly warmed up. Incorporate dynamic stretches and light weights to prepare your joints and muscles. Take the time to make sure your rotator cuffs are ready to handle your workout, otherwise you could be risking a major injury.
Focus on Form: Proper form is crucial to avoid injury, especially with heavier weights. Keep your core engaged, maintain a neutral spine, and avoid flaring your elbows too much.
Progress Gradually: Start with lighter weights and gradually increase the load as you build strength. Overloading too quickly can lead to injury and hinder progress. (Progressive overload guide)
Incorporate Variety: To ensure balanced development and avoid plateaus, incorporate a variety of vertical push exercises into your routine. Alternate between barbells, dumbbells, machines, and bodyweight movements.
Rest and Recover: Vertical push exercises can be taxing on the shoulders and triceps. Ensure adequate rest between workouts to allow for muscle recovery and growth. We like to shoot for about 48 hours in between workout sessions hitting the same muscle groups.
Wrap-Up
Vertical push exercises are a key component of any well-rounded strength training program. By incorporating these movements into your routine, you can build strong, stable shoulders, enhance your core stability, and improve your functional strength.
Whether you’re a beginner or an advanced lifter, there’s a vertical push exercise that can challenge you and help achieve your fitness goals.
Start incorporating these vertical push exercises today and watch your upper body strength start climbing up! Get it? Climbing. Vertical. Yeah, you get it.
Just like a SoulCycle class, life can shift from an easy spin to an intense period of heart-pumping resistance within moments. Stacey Griffith can relate to this. The SoulCycle instructor figures that half of her life has been spent riding the ride in an indoor cycling room.
“It’s my passion,” the New York-based trainer says. “It’s just my favorite place to be.”
So when Griffith’s world was rocked with news of a fast, stage 3 breast cancer diagnosis in the lymph nodes in June 2023, the thought of trading in her spinning shoes for chemotherapy needles was a hard reality to grasp.
“I’ve never had anything like that happen in my life before,” Griffith says. “I’ve never had a life-threatening illness go through my body. I never imagined myself being the person who it happened to. I just was paralyzed physically [and] mentally, and was just like, ‘Oh my God. How am I gonna deal with this?’”
Stacy Griffith Tried Fighting Through the Disease at First
Griffith, who was also hit with a “double whammy” because she was in menopause, decided to act like all was normal for the sake of herself and her community of riders.
“I tried to teach toward the end of June [2023]” Griffith said of heading out to SoulCycle’s infamous “The Barn” location in The Hamptons where she’s become a summer staple. “A lot of people travel to the Hamptons from all over the country internationally. They just come here for Fourth of July at The Barn. It’s been every summer, so I kind of wanted to teach through those classes that were already booked and bought. People [also] rent houses out here. I just felt such loyalty to them all, so I tried teaching through it.”
But soon she realized that her body wasn’t cooperating with her mind and the cancer was taking over. After dedicating 18 years of her life to others, she knew she needed to put her health first.
“I got about 90 percent of the way through the weekend and through the week and I was just like, ‘You guys, I can’t do it anymore,’” Griffith explains. “It was so emotional because we sent out a mass email kind of letting people know so that I didn’t have to say it every time when I taught. I had like 12 classes on the schedule from Thursday to Tuesday or something.”
The mental toll that comes with hearing the words, “You have cancer,” was weighing on her, too.
“Everybody gets the memo and I think that might have made it worse,” she says. “Because now, everybody was so upset and just really so compassionate. I think there’s almost 80 bikes in that studio. Having that many people staring at you with these compassionate eyes and people were really upset and crying. We all were just kind of freaking out a little bit.”
Stacy Griffith went From Cardio to Chemo
Stacey Griffith didn’t want her riders to see her cry or be sad either, so she decided to take three or four months off to have surgery and get through chemo, radiation and immunotherapy. Despite her new normal, she couldn’t stop thinking about her life on the bike.
“Every time I thought about teaching or I’d be somewhere and I’d hear a song, I would just start crying,” Griffith shares. “I couldn’t. My body and my mind could not match up to be the person that I was when I left.”
Personal Battles Following Chemotherapy
After losing a lot of weight while participating in a chemo trial, doctors warned her that if she lost more, she’d have to discontinue, which wasn’t an option for the usually muscular athlete.
Griffith was declared to be in remission by December 2023, but her body wasn’t done giving her trouble. Between not moving like she was used to and the cocktail of heavy duty steroids and chemo the doctors had prescribed, Griffith eventually packed on 40 pounds, and found herself overweight for the first time in her life.
“It was very uncomfortable for me to even walk,” Griffith, who was doing light weights and walking during treatment, says. “I was out of breath because I’m not used to moving my frame and that is nothing I expected.”
Frustrated that nothing was working to lose the weight, Griffith surprised herself when she looked into alternative methods including popular injections. She was so tired of being poked with needles, she decided to return to the basics as a student instead of a teacher and asked for help.
“I said to Michelle, my partner, ‘I’m just gonna do two SoulCycle classes in a day until I get this weight off,” Griffith, who leaned on other instructors, says. “I’m just gonna go right back into how I was before, which was, I would intermittent fast. I would drink lots of water. I’d have a balanced diet. I wouldn’t have any sugar, nothing fried. I’m just gonna listen to my own advice, like I would if I was teaching my class.”
Stacey Griffith Relied on Her Work Ethic to Return to Riding
Since April 7, 2024, Stacey Griffith has followed this riding plan consistently for five days a week as she watched the number on the scale drop. Although the experience took a toll on her mental and physical health, she’s finally coming out on the other side.
“I was very, very, very fortunate that even before my surgery, I was cancer free,” Griffith, who credits her partner Michelle for pushing her to add swimming and 10-mile bike rides during her recovery, adds. “So in three months, I got the cancer out of my body and there were doctors who were like, ‘You have the blood work of a 20-year-old athlete. You don’t have the blood work of a cancer patient.’ I was like, This is awesome. I need to get out into the world and show the girls and the women of this world that in the event one of eight of us, which is the stat, gets breast cancer, you can be OK. You can push through it, rise above it, beat it and you can feel good. It just takes some time.”
And that time has come.
This past July, Stacey Griffith officially returned to the podium at The Barn riding at the helm as an instructor and isn’t looking back.
“It was so hard,” Griffith, who’s teaching six days a week, shares. “I feel good. I’d say I’m 75% back.”
“I think I came back a lot stronger. I can’t imagine myself not teaching. If I’m getting older, so are my students. No one’s getting younger. I just had to retrain myself and reinvent my class a little bit and so far so good. We’re having the best time.”
Fact: If you want your muscles to grow, you gotta increase the training volume. This is one of the few things in bodybuilding that we are almost certain about. Increasing the volume ultimately increases the amount of stress put on a muscle to trigger muscle growth.
The questions are:How much volume should you use? Is a high-volume workout better than low? This article is going to try and answer those, backed by research.
Further, we’re going to lay out a high-volume workout routine that you can use to trigger maximal muscle growth. Warning: This is a hardcore plan!
What Causes Muscle Growth:
Before we delve into the workout, let’s first lay down some baseline knowledge on the role training volume plays in muscle growth. Understanding this relationship will help make sense of our training and why you may want to use a high-volume workout program.
Sports researchers have studied this topic for quite a while. A typical person will just assume the whole thing is pretty simple and probably isn’t even aware of the fact we still aren’t 100% sure.
However, throughout this time, many theories have been proposed to explain muscle growth, some more or less accepted. Some of the more common theories have been muscle damage, metabolic damage, and mechanical tension.
We once believed that muscle growth was due to “muscle damage” and you probably still hear this today. However, we know this isn’t the case1, at least to the degree we thought. It probably does play a small role or a synergistic role but it’s not necessary.
Instead of those three suggestions, researchers have discovered that the more likely primary mechanism is mechanical tension. But that may change in the future with further research.
However, none of this really makes a massive difference since all three suggestions are simply possible mechanisms. Regardless of which is the primary mechanism, we are close to positive (as much as we can be) that increasing volume is the primary variable we can control that affects muscle growth.
Think about it like this: Let’s say you’re talking about what makes a car go faster. Some people may say the quality of the gas, the engine, profile of the car or the weight of the car. All of those can affect the speed, but at the end of the day, you go faster by pressing down on the pedal more!
Pressing down on the pedal is like increasing the volume! While there are some other things going on for muscle growth to occur, increasing volume triggers it all. This makes sense if mechanical tension is the primary mechanism as more volume ultimately increases the total amount of tension placed on the muscle.
What Is Volume?
So what is volume? By “volume”, we’re talking about training volume. This is the amount of work you put on a specific muscle. There are two ways we speak about volume.
The first is the total amount of weight. This is calculated by adding up the total amount of reps multiplied by the weight. For example, if you performed 3 sets of 10 reps pressing 100lbs, the total volume would be 3,000lbs. We use this concept to measure an increase in volume on a weekly basis.
Now the second method has become the preferred measuring system when talking about how much volume you perform during the week. That is, counting total working sets. By working sets, we mean the sets you perform with prescribed load and approaches failure.
More Volume Equals More Muscle Hypertrophy:
As mentioned above, the relationship between muscle growth and volume is one of the most studied topics in bodybuilding and one of the most supported.
To illustrate the importance, we can look at a study by Brad Schoenfeld2. He took two groups of men and had them follow the strength training program apart from the load used. One group did a powerlifting rep scheme and performed 7 sets of 3 reps. The other group used a typical bodybuilding rep scheme and did the same exercises using 3 sets of 10 reps. However, the total volume was equal.
After 8 weeks, both groups saw similar increases in muscle growth! This occurred even though the two groups used different loads, rest times, and total training time. However, the volume was the same, resulting in similar growth. This has also been proven in a large meta-analysis of 21 studies3.
We could go on and on with studies and meta-analysis but if you want to increase muscle mass, increase total training volume.
What Is High Volume?
So we talked about the importance of increasing volume over time, but how much volume should you do in one session? Or a week?
Good question. In reality, every plan requires increasing the volume over time. Therefore, when we use the term “high volume” to refer to a training plan, we’re talking about the amount of volume put on a muscle during the week.
Understanding the lower and upper thresholds of volume gives us a sense of control over our workouts. It’s not about doing as much as we can, but about finding the right balance for our bodies.
So, with that said, the lowest number of sets you can use to see growth is pretty low. Some studies show that as little as weekly working sets will be enough to stimulate growth over time. This is great for minimalists but not those looking to pack pounds.
Research has shown that 20 working sets per muscle group per week should be the maximal limit for most people4. We use “most people” and “should” as many personal variables change this. Some people can handle more, while others should do way less.
However, keep in mind this is “weekly sets”. When looking at a per session, the upper limit is about 10 sets. This means if you train a muscle twice per week with 10 sets, you’ll hit that weekly 20 working sets.
Now, a “high volume workout” can mean even more. With some saying anywhere between 22-28 sets per muscle group per week. This is what we’ll be working with.
Note: If you’re newer to very high volume training, you may want to knock a set off a few of the exercises and see how you adapt. You can then always add a set later.
Benefits Of A High Volume Workout:
Using a high-volume workout has many benefits. Here are some reasons you may want to try one.
1. Build Muscle
The most obvious benefit is that you’ll build muscle using high volume so long as your nutrition and recovery are on point. This is going to be the main reason most people want to run this program.
Now you don’t need to run a high-volume workout program to put on mass. There’s a dose response with the minimum threshold being very low at just 2-4 working sets a week depending on specific variables.
However, more is better. Therefore, the main reason you would run a high-volume workout is to maximize muscle growth.
2. Use a Wider Variety Of Exercises
Since you have more sets to use, this will allow more exercises. This can mean a completely new exercise or a variation. For example, let’s look at the cable fly for the chest. Instead of just performing these at a neutral level, you could perform 2 sets at neutral, 2 at the decline, and 2 at an incline.
This is important as we now know that muscles do not experience uniform growth with a single exercise. A muscle is composed of numerous muscle fibers that are all attached at different places. In addition, some muscles have different heads with different attachments and lay at different angles. This means that some muscle fibers will be stressed more than others during a single movement.
You can use numerous exercises to maximize growth by hitting a muscle at different angles with different movement patterns. Numerous studies have taken this theory and proven it’s effective!
This 2021 study had two groups of men follow a 9-week training plan using a 3-day training split5. One group used a single exercise to train a muscle group, while another group used three exercises, but the total working sets were equal. At the end of the study, the group using a single exercise saw increased growth in a specific location on the muscle. In comparison, the multi-exercise group saw fuller growth on multiple measured sites!
3. Improve Conditioning
Doing this much work will not only increase your muscle mass but also improve your overall conditioning. Conditioning refers to the body’s ability to perform more work at higher intensities without fatiguing. It has benefits that reach farther than just that workout.
Better conditioning will improve your performance and allow a greater workload. This will be very beneficial as you train because it will allow a greater workload and decrease fatigue. You’ll also recover better, allowing improved workouts.
Variables Of A High-Volume Workout
A high-volume muscle mass workout will be similar to any other training program for building muscle. There are also a couple of things that are more unique to high-volume training. Here are some primary things you need to know about this program.
a. Lower Strength Volume
You’ll want to lower the amount of strength training with heavy sets (85% 1RM or greater). Using these heavier loads can greatly increase the amount of fatigue placed on a muscle, not to mention stress on the joints.
As you’ll be using very high volume, you have a lot of work to do, and beating yourself up with a bunch of heavy loads doesn’t help. To be clear, we at SET FOR SET love strength training and feel it should be a part of everyone’s training.
However, when running this high-volume workout plan, it’s going to be minimized. Well, at least in proportion.
b. You Need Time
One thing we should note is that you’ll need time to run this program. Training with this many sets will obviously require extra time in the gym.
This is somewhat connected to the limited strength training we discussed above. Strength training generally requires at least 2:00 rest between each set, which would further increase the time you need in the gym.
c. Train Each Muscle Twice A Week
To better help handle the heavy load, you’ll train each muscle group twice per week. Training a muscle twice a week is the general advice given for most training plans. However, with this high-volume workout, it’s even more important.
Can you imagine training a muscle with 25 sets in a single session? You’re just going to be going through the motions halfway through! Therefore, you’ll divide your total weekly volume into two sessions. You can learn more about why hitting each muscle group twice a week is best here.
The High Volume Workout Routine
We’re now going to lay out the program. This is a 6-day high-volume workout that utilizes a modified push-pull-legs split. The primary difference is that you’ll train “arms” with the back, which really just means you’ll add isolated triceps work. Other than that, you’ll train each muscle group twice a week, and each day will vary.
The routine repeats every 8 days (rest day after every 3 consecutive training days).
Chest & Shoulders #1
Legs #1
Back & Arms #1
Rest
Chest & Shoulders #2
Legs #2
Back & Arms #2
Rest
Note for workouts below: Exercises with matching asterisk (*, **, or ***) should be performed together, either a superset or tri-set.
Day 1) Chest And Shoulders #1:
Exercise
Sets x Reps
Incline Bench Press
4×6
Seated Dumbbell Overhead Press
4×8-10
Close Grip Bench Press
4×6-8
Z-Press
3×8-12
Upright Rows
3×8-12
Chest Fly
3×8-12
Pushups
2xFailure
Cable Lateral Raise
2×8-12
Day 2) Legs #1:
Exercise
Sets x Reps
Barbell Back Squat
4×6
Romanian Deadlift
4×8-10
Walking Lunges
3×16-20
Leg Press
4×15
Leg Curl*
3×15-20
Leg Extension*
3×15-20
Seated Calf Raise*
3×15-20
Pallof Press
3×10-15/side
Reverse Incline Crunch
3×8-15
Day 3) Back And Arms #1:
Exercise
Sets x Reps
Chin-Up
3×6-8
T-Bar Row
3×8-10
Chest-Supported (Seal Row/Helms Row)
3×8-12
Meadows Row
2×8-10
Close-Grip Lat Pulldown
2×8-10
Front Shrugs*
3×8-10
Face Pulls*
3×10-12
Hammer Curls**
3×8-12
Overhead Triceps Ext**
3×8-12
Drag Curls***
3×8-12
Triceps Pushdown***
3×8-12
Day 4) Active Rest
Day 5) Chest And Shoulders #2:
Exercise
Sets x Reps
Barbell Overhead Press
3×6
Dumbbell Flat Bench Press
3×6-8
Dips
3×8-10
Kneeling Landmine Press
3×8-10
Dumbbell Pullover
3×8-10
Chest Fly Decline*
3×8-10
Cable Lateral Raises*
3×8-10
Front Raises
2×15-20
Day 6) Legs #2:
Exercise
Sets x Reps
Trap Bar Deadlift
4×6
Barbell Hip Thrust
4×8-10
Bulgarian Split Squat
3×8-10
Leg Press (Narrow Stance)
2×10-15
Leg Press (Wide Stance)
2×10-15
Calf Raise
3×15-20
Barbell Rollout
5×5
Hanging Knee Raise
2xfailure
Day 7) Back And Arms #2:
Exercise
Sets x Reps
Chin-Up
3×8-10
Lat Pulldown
3×8-12
Seated Row (Wide Grip)
2×8-12
Seated Row (Close Grip)
2×8-12
Reverse Flys
3×8-12
Skull Crushers*
3×8-12
Drag Curls*
3×8-12
V-Grip Tricep Pushdown*
3×8-12
Reverse Curl*
3×8-12
Day 8) Rest
Progressing On A High Volume Program
You’re going to progress on this program just like any other program. As you see, many of the exercises have a range of exercises. You’ll gradually increase the reps and load overtime as needed. Just be sure to bring each set and push it so that you approach failure.
How Long Should You Run It?
This can depend on the person but you should aim for 6 weeks and then assess how you feel. You will then have 3 options:
You may feel good so you can continue as normal. If needed, you could take a mini-deload week if you needed.
You may feel pretty good but feel like fatigue is building up. You’ll definitely want to take a deload week to fully recover. Drop the loads by 40-50% for a week.
If after 6 weeks you feel you need a break, then you can simply start a new program.
Who Should Use This High-Volume Workout?
High-volume training is definitely not for everyone and not for beginners. You should have a minimum of 12 months of training and have some experience with higher amounts of volume (16-20 sets per muscle group).
In fact, we’d even say anyone who is still making progress doesn’t need to use this. It’s a “if it’s not broke, don’t fix it” thing. If you’re on your current program and still getting good results, there’s no need to jump into an ultra-high volume training plan.
If you’ve been training for a while and things have gotten stagnant, this program may be for you.
Remember that high volume is not required for muscle growth as long as you increase it weekly so don’t push it unless you have plenty of experience.
Nutrition For A High-Volume Workout
Eat. That’s your tip. If you run this program, you gotta eat.
If you’re going to run a high-volume workout, you should capitalize on your work and optimize your gains. This does not mean you should run a dirty bulk and put on pounds of fat, but you should definitely be in a caloric surplus. You’re going to be putting in a lot of work, so eat accordingly to get the best results.
Not only do you need the nutrients to build muscle, but you’ll be putting a lot of stress on your entire body. You also need the calories to prevent fatigue and fuel your workouts. A high-volume workout is only worth it if you’re training with intensity. Going through the motions is just wasting time.
You should aim to get in a 300-500 caloric surplus. However, you may want to lean towards the higher end due to the extra volume. When it comes to your macros, you can follow your typical bodybuilding numbers, including;
Running this high-volume workout is no joke. You can’t half-ass it, meaning you need to take everything seriously, especially your rest and recovery. Obviously, this is always important, but it’s crucial here due to all the work.. Getting the proper amount of sleep while running this program could make or break your success.
Be sure you get 7-9 hours each night. In addition, don’t be afraid to take a 20-minute nap during the day if you need it. Consider that Lee Haney, 8-time Mr. Olympia winner, was well known for taking a 30-60 minute nap daily!
High Volume Training: Final Say
High volume training can be very rewarding. As long as you’re eating properly and getting rest, you’re definitely going to see great growth! Plus, if you switch back to “normal volume”, it’s going to feel crazy easy! If you’re looking for a change, or a challenge, try this high-volume training out!
References:
Damas, F., Libardi, C. A., & Ugrinowitsch, C. (2017). The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis.European Journal of Applied Physiology,118(3), 485–500. https://doi.org/10.1007/s00421-017-3792-9
Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men.Journal of Strength and Conditioning Research,28(10), 2909–2918. https://doi.org/10.1519/jsc.0000000000000480
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training.Journal of Strength and Conditioning Research,31(12), 3508–3523. https://doi.org/10.1519/jsc.0000000000002200
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.Journal of Sports Sciences,35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
Costa, B. D. de V., Kassiano, W., Nunes, J. P., Kunevaliki, G., Castro-E-Souza, P., Rodacki, A., Cyrino, L. T., Cyrino, E. S., & Fortes, L. de S. (2021). Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?International Journal of Sports Medicine,42(09), 803–811. https://doi.org/10.1055/a-1308-3674
What many people don’t realize about hypertrophy is that it’s basically isolated conditioning, supplemented by higher caloric intake to make muscles grow. In most movements in the gym, muscles often benefit from increasing work capacity and overall cumulative volume, to ultimately fully fatigue a muscle by the end of a 60 minute session. And truth be told, under that umbrella, there are many ways to skin a cat and that one less popular method that’s worth its weight in gold is the use of contrast set training.
Contrast set training is a fantastic way to make muscle fibers not only fatigued, but accomplish more than they would during a traditional set of work. Learning the ins and outs of contrast sets can be just the trick you needed to get past a nagging plateau.
Contrast Set Training: The Science
In simplest terms, contrast sets create one loaded movement (usually compound in nature), and parallel it by following it up with a simulation of the same movement pattern, unloaded. This second effort will “trick” the fast twitch muscle fibers and their high threshold motor units into overfiring, since they needed to recruit more wholly to move the heavy load that just preceded it. It’s a way to get much more out of every set
Common Exercises For Contrast Set Training
As mentioned above, big lifts are a definite way to go when it comes to contrast set training, and 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.
Loaded Movement
Unloaded Movement
Squat
Deep squat jump
Bench Press
Plyo Push Up
Deadlift
Standing Broad Jump
Overhead Press
Medicine ball Chest throw/Overhead throw
Weighted Chin up
Medicine Ball Slams
Of course, the above are just examples of movements that would fit a contrast set, and there are others that can also suffice, as long as the mimic the movement pattern of the first exercise.
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The Rules of Contrast Set Training
Contrast sets ask a lot out of a lifter’s energy expenditure, especially due to the compound nature of the lifts used. With that said, being fresh when attempting contrast sets goes without saying. Schedule these towards the beginning of your workout, and treat them as the general volume of your training session. Don’t exceed more than 2 to 3 exercises that use this method. In practice, there are two general ways to approach rep ranges where contrast training is concerned:
CNS Priming: Low-High
Going heavy with your loaded movement (think of a 2-5 rep max), and instantly following it up with 8-10 unloaded reps is a great way to make the nervous system light up and prep your muscles for the latter portion, without inducing too much microtrauma. For strength trainees and athletes, this is an excellent directive to make sure the muscles don’t get overfatigued and reduce overall performance and efficiency. Olympic coaching legend Charlie Francis employed this method with the fastest man in the world back in the late 80s (before it was even coined “contrast set training).
Hypertrophy/Conditioning: High-High
Simply put, doing 10 reps of both loaded and unloaded brings lactic acid and two sets of energy systems into the picture, conditions the muscles, and approaches muscle failure much more effectively and completely. For people looking to make their muscles grow, this is your best bet.
In both cases, rest for 3 minutes between sets. Focusing on 4-6 sets in both cases is a smart pointer.
Don’t use contrast sets year round. Use them at key points within your training year to break a plateau or sharpen up your performance. You’ll turn into a stronger, more muscular and powerful machine with an athletic edge.
