OnFitness Magazine - July/August 2014 - 61

BY DANIEL MEYER

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Lower extremity example
An example of a French contrast for the
lower extremity could be a set of back
squats using an 80-85 percent of maximum
load for four to ﬁve repetitions followed by

V O L

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Post-activation
potentiation is a
physiological
phenomenon in
which muscles are
primed through
heavy resistance
training and then
activated
powerfully during high velocity movements.
The ordering of a heavy resistance
exercise such as a squat with a powerful
unloaded exercise such as a countermovement jump is called a training complex.
While a simple pairing of a heavy
resistance exercise (like a bench press) with
a powerful unloaded exercise (like a
plyometric pushup) will produce superior
results in the unloaded exercise, there are
even more advanced methods utilizing the
training complex and post-activation
potentiation. One such approach is the
French contrast method.
The French contrast method is also

TRAINING MODEL

predicated on post-activation potentiation,
but the method takes basic complexes to
the next level.
The French contrast takes a simple
complex pattern of heavy and unloaded
and adds two extra exercises. The third
exercise is a loaded powerful movement
around 20-40 percent of maximum
followed by a ﬁnal exercise that emphasizes
over-speed or assisted work.
The idea with the French contrast is an
initial potentiation that is capitalized on, to
produce as great a power output as possible
without potentiation. Then in exercise
three the potentiation is ﬂamed, for lack of
a better term, and ﬁnally capitalized on
with an over-speed activity.
The contrast uses wave training,
essentially escalating towards the fastest
execution of a movement pattern as much as
possible. Like with simple complex training,
French contrast training exercises must have
a shared common movement pattern.

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20 rep workout routine
Workout 1
> Warm up
> 20 rep squat
> 20 rep military press
Two-three days' rest
Workout 2
> Warm up
> 20 rep bench press
> 20 rep chin-up
> 20 rep dip
Use the 20 rep routine as a cycle and
aim at working this cycle for 3-4 months.
Don't get fancy and try to add more
exercises - simply focus the entire intensity
on these speciﬁc movements, and stick with
the program and let the gains come. Z

French contrast
method

W W W. O N F I T N E S S M A G . C O M

you use a weight which normally is tough
for the trainee to complete for 12 reps.
However, push them to get through
until the 20 reps are completed. And those
ﬁnal eight reps will really push them to the
wall - both the body and the mind. This
"simple" exercise soon becomes a test of
their full capabilities. And it stimulates the
metabolism in a massive manner as well.
Your trainees may not get to the 20
reps in the ﬁrst session, or even the
second. But that's good because you're
really pushing them to work the thighs,
hips and even lungs. And more. Such a
tough workout taxes one's entire
metabolism.
When you've been able to push them all
the way to 20 reps have them stay there for
a few sessions, then increase the weight load
and get the client going to 20 reps again.
Add ﬁve pounds and try to have them get
into the 20 rep range as soon as possible.
This time around you should ﬁnd them
able to get close to 20 fairly quickly. And
when they can do a few sets in back to
back workouts, add ﬁve more pounds.
Keep that intense pressure on the body.
Part of the magic comes from the shock
effect. Going from a previous much lower
rep range to 20 will absolutely hit muscles
with a super shock. And pushing that far
into the pain zone - far beyond what is
typical, ignites strong muscle growth.
The same is true for the bench press.
Although not too many people are aware
of it, a 20 rep bench press can produce
some growth for the same reason the squat
does - the shock effect.
As with the squat, start the trainee with
a weight load that they can handle for 12
reps, then start pushing that up towards 20
reps. And once you get them to 20, add
ﬁve pounds and keep getting those 20 reps
in. And don't forget the warm-up.
You can try the 20 rep routine on other
exercises as well, such as the standing
press and biceps curl, even the chin-up
and dip (a weighted vest or "dip belt" can
be used for extra resistance).

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MUSCLE
SCIENCE
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OnFitness Magazine - July/August 2014

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