The Contrast Method Part 1: Introduction to the Contrast Method

The contrast method, put simply is that the load of a given exercise changes at certain points or throughout the range of motion, as opposed to static or consistent resistance which would remain the same. The reasoning for why you would use the contrast method is fairly straight-forward, but when and how to apply it can be much more complicated. In this series of articles, I will explain the what, why, when and how of the contrast method and hopefully shine some light on how it can be used effectively to smash through plateaus!

First off, I should explain what "accomodation" means in the context of the contrast method. For every exercise, a strength curve exists. This refers to the difficulty by which a given load can be lifted through different parts of the ROM. At the beginning of an exercise, when the mechanical advantage of the joints is at its lowest and the muscles are stretched out and at their weakest, a given load would be much more difficult to move than near the end, Looking around a gym, it doesn't take long to notice the "quarter squatters" and "quarter benchers" loading on up to 150% of the weight they can actually take through a full range of motion, then only moving it a few inches. Obviously, this is not an effective way to build a strong, balanced body. However, static resistance taken through a full range of motion isn't necessarily perfect either, since the development of the entire movement is limited by how much can be handled in its weakest range. This poses the following potential issues:

1) The muscles responsible for finishing the lift can lag in development, since the weight that can be handled at the bottom isn't nearly so difficult once it passes the point where the mechanical advantage ticks over to positive contribution. This is why many raw powerlifters can actually find themselves weaker in the lockout of a bench press than in the initial drive off the chest, and must use board presses or rack lockouts to bring up their triceps.

2) Rate of Force Development, or RFD can suffer. RFD is extremely important not only in the success of maximal lifts but also in athletic carryover. To maximize neurological output in a lift, the lifter should be driving as explosively as possible against the resistance. Using static resistance, it's possible for a certain load to force the athlete to drive hard to get it moving, but then slow down once it has momentum and approaches lockout. This is inefficient, and will make strength progression slower and more difficult.

As with anything else in the strength world, there are many different ways to deal with these issues and not every athlete responds as well to the contrast method as others, but it gives intermediate to advanced athletes a tool which they can use to accomodate for this strength curve, by adding more resistance throughout the ROM. Two major tools can be used, bands and chains. The chains can be mounted either directly to the implement if the kinetic chain is short like in a floor press, or extended to start further away if it's longer like in a squat. There are commercially available chain extenders, but I like to use dog leashes. They're MUCH cheaper and do just as good a job. Bands must be anchored to the implement using band pegs, heavy dumbbells or whatever else you have available.

Using the example of a kettlebell press, it isn't uncommon for someone whose max press is 24KG to be able to push press 32KG, so their triceps are able to lock that weight out and the muscles of their shoulders and upper back are able to support it at the top. Push pressing heavier weight won't necessarily carry back over to the strict press, since the leg drive is too much of an unknown factor. However, adding an 8KG chain that is mostly coiled on the floor to start and is fully raised by lockout will allow the lifter to perform a strict press which maxes out both the weight they're able to drive out of the rack and the weight they're able to lock out, so all of the muscles involved in the lift from beginning to end are working to their potential. Also, the RFD will be improved since the lifter will be forced to drive explosively through the entire range of motion. If they slow down, they may fail to 'out-run' the resistance as it is added on. This will result in higher neurological efficiency and stronger lifts.

Hopefully this first part has helped you to understand the basic overall idea of the contrast method and why it can be an excellent tool for intermediate to advanced athletes. If you would like to know why I wouldn't typically recommend this method for beginners, how bands are VERY different than chains, and some ideas on how to program the contrast method, stay tuned for Part 2!