I like 1/6 contrast and I’m planning on using it for the 4 main lifts (bench, squat, press, deadlift) based off “how I added 100 pounds to deadlift article.”
After the main lift would you suggest 1 or 2 supplemental lifts before moving on to isolation movements for muscles involved in main lift?
Here is what an example bench day would look like
Bench press- 1/6 contrast
Close grip floor press- 4 to 6 or 6 to 8 reps rest pause (like in best damn strength)
2nd supplemental lift?
Tricep or chest isolation 6-8 reps rest pause