Antagonistic workout plan In the HST workout program, emphasis is placed on compound movements to maximize the impact of loading across as many muscle groups as possible with each exercise. How? See full list on themuscleprogram. For example, couple rope pushdowns (for triceps ) with rope curls (for biceps and brachialis). e. For example, Schwarzenegger liked to train his chest and back in the same day, biceps and triceps with sometimes throwing in shoulders, then quads and hams in the same leg workout rather than separating them on different days. 7 Arnold Split Shoulders, Upper Arms, and Forearms Workout Routine; 3. So, by performing antagonist exercises, you can counteract the overuse of agonist muscles, strengthen antagonist muscles, and prevent and rehabilitate climbing Arnold’s Agonist-Antagonist Workout Routine (with PDF) Cardio and Strength Training Program for Weight Loss (with PDF) 4 Day Time Under Tension (TUT) Workout Plan (with PDF) Aug 9, 2023 · 1. The Bottom Line. Our 12-week dumbbell workout plan integrates power and hypertrophy exercises by combining the Push-Pull-Leg (PPL) and Upper/Lower splits, offering a balanced approach to strength training and hypertrophy Kettlebell Weight Loss Workout Plan Resistance Band Workout Routine for Weight Loss Kettlebell Circuit Workout Program Fat Loss Gym Workout Plan for Women. 54 minutes to complete, while Workout B will take only approximately 37 minutes. It’s a four day split routine suitable for both intermediate and advanced trainees, whose goal is to hit the gym with high intensity and to do more work in less time. It’s the same exercises, sets, reps and tempos. The function of the antagonist muscles is to assist in balance, control and to support the joint the muscles Arnold’s Agonist-Antagonist Workout Routine (with PDF) Arnold Schwarzenegger, one of the greatest bodybuilders of all time, built his iconic physique with smart, strategic training - not just heavy lifting. ***** I recommend to combine this routine with "Ukrainian 3day bulking split /Week 1" followed by "Ukrainian 3day bulking split /Week 2" for maximum effect ***** This routine is created by myself using the proved best exercises for gaining muscles. working on push/pull muscles as well as Complex muscles But with a well-adjusted workout routine, you can take advantage of the antagonistic nature of the two opposing muscle groups to enjoy a time-efficient method for healthy muscle growth. HST Workout Routine Guidelines Compound exercises. Triceps And Biceps 3. This is a 4 Day hypertrophy training program based on the principle of training the agonist-antagonist muscle groups. What is a back superset workout, and how does it differ from a traditional workout routine? A back superset workout involves doing pairs of exercises back-to-back, e. The exercises target the two different muscle groups, generally agonist and antagonist or upper and lower body parts. 12 week workout plans organize multiple training sessions over the span of a 12 week macrocycle. Exercise Sets Duration per set; Bird Dog: 3: 12 rep. Arnold’s Agonist-Antagonist Workout Routine (with PDF) Arnold Schwarzenegger, one of the greatest bodybuilders of all time, built his iconic physique with smart, strategic training - not just heavy lifting. g. Nov 28, 2018 · Its primary benefit is maximizing muscle group fatigue. That’s because when you hit these two muscle groups together, you are essentially using the agonist-antagonist supersets. ) Workout 1. This workout routine targets all major muscle groups for optimal strength and growth. The Routine: An antagonist workout plan involves performing exercises that target opposing muscle groups consecutively. 6 Day Dumbbell Workout Plan 4 Day Dumbbell Workout Plan 3 Day Full Body Dumbbell Workout Plan 5 Day Dumbbell Workout Plan. . Busy lifters: As mentioned, anyone looking to get a more efficient workout in less time, or anyone looking to complete more work in the same amount of time will immediately notice the benefits of antagonistic supersets. If you're on the classic muscle 3 day split, you're also set for antagonist supersets. He made sure to stress each muscle group adequately to prove growth. Sometimes a 10 minute core routine. Recently, I’ve been following a 3 day superset workout plan because of limited time, and I’ll continue for at least a couple of months. This is a principle known as antagonistic supersets. " Shoulders+Legs Chest+Back Biceps+Triceps Highly intensive routine based on supersets for antagonistic muscles. There are a number of routines that use this principle, of which Plan Details. Following the progressive overload plan explained in this article goes beyond just changing your body. As I get older (I'm approx. The superset workout is an excellent way to get more workouts in less time. Moreover, grouping multiple exercises to form a workout plan is not as simple as listing them down on a sheet. Full-Body Superset Nov 20, 2024 · Time Efficiency: Supersets can save up to 40% of workout time while maintaining hypertrophy outcomes Krzysztofik et al. CHEST & BACK WORKOUT ROUTINE (ANTAGONISTIC TRAINING) Superset Warm Up 3 Rounds: 10 Pull Ups 10 Push Ups Barbell Row 8-12 reps x3 Iso Bench Press (alt. 1 Arnold Split Pros; 4. ama Nov 7, 2023 · The Pull Day Workout Routine. For example, you would train chest and back together. We've been focusing mostly on the popular antagonistic superset, but there's no reason you can't include antagonistic muscle supersets and same muscle group supersets in the same workout. Our Aesthetic Workout Program is designed to help you achieve a well-proportioned and attractive physique through targeted exercises and structured training routines. com/Fit-and-50-548844435514900/Email; 1shark1bite@gmail. Alternating sets, where you rest 2-3 minutes before proceeding to a movement for an opposing body part, increases strength more than supersetting. In addition, there is greater inhibition of the antagonist muscle, since it’s fatigued. ANTAGONIST BASICS. You'll need a barbell, a pair of dumbbells, and some space for the farmer's carry. Drop sets, reverse pyramids, forced reps and German Volume Training are just some of the training systems you can use to get more from your workouts. Performing a set for your biceps, immediately followed by a set for your triceps is known as an antagonistic Jan 13, 2025 · If you want to train more muscles in less time safely and efficiently, you need a well-organized superset workout plan. It is a intermediate level plan to achieve cutting fitness goals. Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset. Apr 19, 2024 · Sample Antagonistic Superset workout. Plan Details. Our 4-week gym workout plan for weight loss is designed not only to help you shed those extra pounds but to transform your overall well-being. Adjust the weight and repetitions based on your fitness level, and warm up properly before starting this routine. Ideal for intermediate levels to achieve bulking progress. [1] To yield maximum results, we have devised an optimal workout plan by including some very effective chest and back exercises with dumbbells. You can find sets of resistance bands at many gyms or online for relatively cheap. To incorporate the right kind of workout programs in your training routine you need to first understand the program’s capabilities, space and time requirements, and expected outcome of the program. Here is the outline of the pull day routine. For that reason, we have created the perfect workout plan to Aug 23, 2023 · Naturally, his training regimen inspired an eponymous workout routine. If you’re on an upper – lower split like T. The workout program you choose should be suitable to your exact needs, weight loss goals, body type, and fitness level. Nov 23, 2021 · An antagonist superset is when you do two exercises that work an opposing muscle group. com One of his most effective methods was agonist-antagonist training, which pairs opposing muscle groups like chest and back or biceps and triceps in the same workout. In the antagonistic training, you train opposing body parts in the same workout. 2-3 times per week. Mar 9, 2023 · You can pair not just antagonistic muscles but antagonistic, similar exercises. Sep 17, 2024 · What you need: This lower-body push and upper-body pull workout is designed to build strength and stability across your legs, back, and shoulders while engaging your core. Mar 3, 2025 · Chris Hemsworth's Workout Routine; Big Ramy's Workout Split; Mike Tyson's Workout Routine; The Rock's Workout Split; More Workout Splits: 3 Day Workout Split; 4 Day Workout Split; 5 Day Workout Split; 6 Day Workout Split; 7 Day Workout Split; The 5 All-Time Best Workout Splits; 5 Best Strength Programs Our workouts database has hundreds of free workout plans designed for building muscle. In this way, you can do both exercises at the same workout station, either supersetting or doing all the sets for one followed by all the sets for its “opposite. One of Arnold’s most common practices in training was to divide the workouts into antagonistic splits, for example, training chest and back on the same day. As we said, the antagonist resists the movement of the agonist muscle; by performing the antagonist exercise first, there will be less resistance from the antagonist muscle during the agonist exercise. 🌟 For the lower body, this means pairing a SQUAT movement with a HINGE movement. For example, pairing chest and back exercises or bicep and tricep exercises. Legs And Core 4. 8-10 weeks for example. Oct 29, 2019 · And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts. Old School Bodybuilding Workout Routine and Diet Plan 6 Week HIIT Workout Plan with Weights 12 Week Body Transformation Workout Program for Men. 1. In a PPL Arnold split, muscles are grouped by function. Split Workouts: How to Choose; Summary. It has important benefits for you in many aspects of your life. Enhanced Recovery: Alternating opposing muscle groups in antagonistic supersets optimizes recovery and maintains workout performance Fink et al. Having a comprehensive workout plan for training them together on the same day can help you gain muscles faster and more efficiently. Integrating agonist and antagonist supersets into your workout routine can revolutionize the way you approach strength training. Jul 7, 2022 · Antagonistic training ensures both muscle groups get equal attention. The type of long hard and intense workout plan that Arnold Schwarzenegger used to create his best look back in 1974 has generally fallen out of favor. To optimize results, we’ve designed an antagonist workout plan, targeting opposing muscle groups for better muscular balance, improved recovery, and greater training intensity. Each muscle group is trained at least twice a week, which tends to work better than a training frequency of once a week. Crunch: 3: 12 rep. Jan 6, 2021 · Antagonistic Supersets vs. You would have been better off with a workout plan that only requires 3 days in the gym. The best thing about training chest and back in the same session is that you can make effective use of your time at the gym by including supersets in your workout routine. Training systems are recognized methods that you can use to make your workouts more demanding, productive, or time-efficient. Nov 22, 2024 · Create your perfect workout plan in 60 seconds with our free Workout Plan Generator. The Arnold split In today’s fast-paced world, finding an effective workout routine that fits into a busy schedule is essential. If we exclude warm-ups, transitions between exercises, etc. Personalized fitness routines for any goal, equipment, or experience level. Boost fitness with the 3 Day Split Antigonistic Supersets for getting massive. Summing Up. An antagonist superset: This is a low volume workout program based on the Arnold split, which will work well for beginners or those who respond well to low volumes. Additionally, we’ve incorporated traditional methods and advanced techniques like supersets to maximize efficiency and ensure well-rounded strength, hypertrophy, and 4 days ago · What Is the Opposing Muscle Groups Routine? In an opposing muscle groups workout, you train antagonistic muscle groups together. targeted training for climbing movements gets a lot of attention and for good reason. The My Agonist-Antagonist Workout #1 routine by fitnesswithleta is a 4 day workout plan. and just take the workouts at face value, Workout A will take approx. Chest and Back Superset Workout Routine. In the Bicep Curl, the opposing muscles are the Triceps Brachii. So, if Arnold did a set of Bench Press, he would superset it with a set of Pull-Ups. 2. ” It used to be one of the most popular series of its time. There are two types of supersets you can do in the gym: antagonist & agonist. The 12 week programs below cover a variety of goals: strength training, bodybuilding, and powerlifting. So, that’s 6 workouts, 6 different days, with only 1 rest day each week. Other Superset Methods. For an example, an antagonist superset might work two opposing muscles — biceps and triceps. The following exercise routine can be helpful to you if you are looking to pack on size. Feb 21, 2024 · Superset 1: Incline Dumbbell Press . Oct 18, 2023 · In other words, the bicep is the agonist, and the tricep is the antagonist. In our high-volume workout routine, you’ll often pair up antagonistic muscle groups that do opposite movements, like chest and back or biceps and triceps. 6 Arnold Split Chest and Back Workout Routine; 3. This approach allows for efficient and balanced muscle development, as it prevents muscle imbalances and promotes overall strength and flexibility. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. An intermediate workout plan is designed to get you out of the phase where all your efforts going fruitless and deliver you results in terms Also, instead of just using the push-pull or antagonistic method for the arms, you are going to build an entire routine out of a single concept and push your limits. Jul 8, 2022 · Repeat 3 x 12 reps ⤵️LATS/SHOULDERSLat Pulldown - DB Lateral RaisesUPPER BACK/CHESTBent Over DB Rows - DB Press UpsQUADS/HAMSTRINGSLeg Extension - Leg CurlBI Mar 26, 2024 · 3. x8-12 reps, 3 sets. Most workout plans are designed for a set period. It is often one of the best ways to see fast Arnold’s Agonist-Antagonist Workout Routine (with PDF) Cardio and Strength Training Program for Weight Loss (with PDF) 4 Day Time Under Tension (TUT) Workout Plan (with PDF) Oct 8, 2016 · Arnold’s Antagonist Training. This is an Plan Details. If you’re on my 3-Day classic Muscle Nov 1, 2024 · Antagonistic Training. Antagonist Muscle Groups. , pull-ups immediately followed by bent-over rows. (The New Body), you’re all set to do antagonist supersets. The Antagonist 4 Day Split routine by gargemel_622 is a 4 day workout plan. The A workout could be Upper & B could be lower. The 30-minute AMRAP workout looks like this: Pull-Ups – 5 reps; Dips – 10 reps; Press-Ups – 15 reps; Sit-Ups – 20 reps; 200 Arnold’s Agonist-Antagonist Workout Routine (with PDF) Cardio and Strength Training Program for Weight Loss (with PDF) 4 Day Time Under Tension (TUT) Workout Plan (with PDF) Lifting/antagonist training: I keep it simple - Rice bucket, push ups, pull ups, dips, and curls. Flat Dumbbell Press) 8-12 reps x3 Low Row 1. Sit at the end of the bench with the dumbbells on your knees. In this superset workout, I've shown you the 8 best supersets, each one for a different purpose and targeting different muscle groups. There is a suitable workout routine for every type of weight loss requirement. Chest And Back Workouts 2. Additionally, supersets save time by streamlining workouts and contribute to lean muscle growth and increased calorie expenditure. Arnold Schwarzenegger’s workout routine involved a variety of exercises for each muscle group. The Antagonist 3 Day Split routine by Tetsuo_ is a 3 day workout plan. If that sounds intense and like it's a lot, that’s because it is! The addition of compound exercises, heavier weights, and a planned weight progression to the plan is what makes an intermediate workout routine different and more effective than the generic beginner plans. The Arnold split workout plan is certainly an effective way to gain muscle. submitted by: Enis C. This is the main reason behind the idea of training two opposite muscle groups (agonist and antagonist muscles), one right after another in a super set. This type of training is more properly referred to as the "antagonistic superset method. Plan to complete this workout in about 45 minutes, depending on your rest periods. Choose a workout routine you know you'll be able to stick with for the full duration. CALL TO ORDER: 888-4-ATHLEANX (888-428-4532) FREE GIFT Chest and Shoulder Workout Routine Back and Bicep Workout Routine. The Agonist/ Antagonist Workout routine by Trav_80 is a 5 day workout plan. It’s hard to say for sure if antagonist supersets are more effective than straight set training for muscle building, but it’s certainly possible. working on push/pull muscles as well as Complex muscles Read More. Use the filters below to find the best workout for your goal, training experience and equipment access. Choosing A Split Routine That Works With Antagonist Jan 2, 2023 · That’s why I’ve created several workout plans for myself, from two times weekly to six days a week. facebook. It is a intermediate level plan to achieve bulking fitness goals. " Below, we'll dive into Schwarzenegger's bodybuilding background and how the so-called Arnold Split targets opposing (antagonistic) muscle groups in the same workout to maximize "the pump" and Jun 13, 2020 · In another effort to make sure you get the best bang for your buck with this workout program, we hit each muscle group twice a week with a hypertrophy rep range so that you will gain quality lean muscle mass. This deloading period should be planned after every 8-12 weeks of high intensity training. This means you’ll work one muscle group while the other rests, allowing you to keep up the intensity throughout your workout. It is a advanced level plan to achieve cutting fitness goals. Aug 5, 2023 · 5 DAY WORKOUT PLAN #1: "BODY PART" SPLIT. When a muscle is working, such as the biceps in a biceps curl, the opposite muscle -- your triceps -- are resting, known as the antagonist. , 2019. 3 12 sets per muscle group is a decent rule of thumb Arnold Schwarzenegger Workout Routine. Perform 2 sets of 10 reps for each exercise, focusing on proper form and maintaining intensity. This routine is made to add lean mass while cutting body fat. Antagonist Superset Tips, Tricks, And Tactics. If you're looking to build strength and muscle without spending hours at the gym, our full body minimalist workout routine is the answer A better way would be to do Antagonistic Pairs, which means pairing 2 exercises that uses opposing movement patterns and emphasises opposing muscle groups. For someone a bit more advanced, my answer has got to a an A workout & a B workout alternating, (week 1 AxBxAxx, week 2 BxAxBxx). The 4-Week Fat-Burning Superset Workout Routine as research has shown that a muscle will be stronger if preceded by a contraction of its antagonist. Plan Description. On that note, keep in mind that a training program doesn't have to be limited to one type of superset. After the explanation from my dad, he challenged me to give it a go around and see if I can stimulate some muscle that way. Arnold’s Agonist-Antagonist Workout Routine (with PDF) Cardio and Strength Training Program for Weight Loss (with PDF) 4 Day Time Under Tension (TUT) Workout Plan (with PDF) May 1, 2020 · 12 Week Workout Plans. Deadlift: 3 sets x 5 reps; Barbell Row: 3 sets x 8 reps; Lat Pulldown: 3 sets x 10 reps; Dumbbell Row: 2 sets x 10 reps; Face Pull: 2 sets x 12 reps; Barbell Curl: 2 sets x 10 reps; Preacher Curl: 2 sets x 15 reps Arnold’s Agonist-Antagonist Workout Routine (with PDF) Cardio and Strength Training Program for Weight Loss (with PDF) 4 Day Time Under Tension (TUT) Workout Plan (with PDF) High Volume Workout Plan. Therefore, antagonist muscles are generally thought of as muscles that are used less commonly in climbing. This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Dio Brando’s, powers and/or abilities. B. The superset method involves performing two exercises sequentially with little to no rest in between. Train a body part with its antagonist, alternating exercises or sets. Jun 10, 2022 · 5 Day Full Body Workout Routine; 6-Day Upper Lower Split for an Aesthetic Body; The Best Twice-a-Day Workout Routine; 8 Week Arm and Shoulder Workout with Free PDF; 8 Week Chest and Back Workout; Legs and Abs Workout Plan with PDF; 8 Week Full Body Workout Plan for Men and Women; 6-Month Bodybuilding Workout Plan for Skinny Guys To perform an agonist-antagonist superset: Complete a set of the agonist exercise, Immediately switch to the antagonist exercise without resting. Sep 28, 2023 · (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc. N. Arnold Workout Plan 1 The Antagonistic Approach routine by djc4 is a 5 day workout plan. When one muscle is contracting, its opposite is stretching. Reeves used antagonist training to alternate between body parts in his full-body routine. By strategically targeting opposing muscle groups, you not only achieve balanced development but also enhance stability, coordination, and overall athletic performance. Feb 24, 2025 · “For 20 years all I’ve ever done is this routine where I will run to whatever park is near me and I do press-ups, pull-ups, dips and sit-ups and then I sprint in between and then I run home,” Ritchson says. 2 Training muscle groups twice per week; 4. Low rests, supersets, antagonist/agoni Read More. This approach improved muscle balance, enhanced recovery, and maintained a continuous pump while saving time. 8 Arnold Split Thighs, Calves, and Lower Back Workout Routine; 4 Pros and Cons of the Arnold Split Workout. Arnold was an advocate of supersets, especially bench press and pull-ups or rows. Stay consistent, and adapt the Jan 3, 2023 · Workout 1 (Perform 2 Sets) • Dumbbell Lunges: 10 reps • Bench Press: 15 reps (50-60% of your 1RM) Workout 2 (Perform Three Sets) • Back Squats: 15 reps (50-60% of your 1RM) • Incline Dumbbell Bench Press: 15 reps Workout 3 (Perform Three Sets) • Leg Extensions: 15 reps • Pec Deck Fly: 15 reps Workout 4 (Perform 2 Sets) Jan 3, 2023 · Workout 1 (Perform 2 Sets) • Dumbbell Lunges: 10 reps • Bench Press: 15 reps (50-60% of your 1RM) Workout 2 (Perform Three Sets) • Back Squats: 15 reps (50-60% of your 1RM) • Incline Dumbbell Bench Press: 15 reps Workout 3 (Perform Three Sets) • Leg Extensions: 15 reps • Pec Deck Fly: 15 reps Workout 4 (Perform 2 Sets) Jul 13, 2021 · Dio Brando Workout Routine: Train like The Antagonist Vampire from JoJo’s Bizarre Adventure: Dio Brando is an anime/manga character from the series “JoJo’s Bizarre. While following this advanced upper lower split workout we recommend you to plan a deloading period of 1-3 weeks depending upon your fitness level. ANTAGONISTIC TIP SHEET Jan 30, 2015 · Agonist/antagonist training ensures that you’re doing enough work for both sides of the body for better muscular balance. Think about how much time you can realistically put in working out. This program is designed to build muscle & strength, with an emphasis on building a lot of muscle mass. , 2020. Antagonist – The opposing muscles to the targeted muscles used to complete the desired action. This is forever Nov 8, 2023 · While most antagonist training routines don’t require a whole lot of gear to do, if you’re looking at creating an antagonist training routine for yourself, it might be a good idea to think about investing in some workout gear. That’s a win-win situation we all can appreciate. Workout plan 3 Day Split Full Body Antagonist Workout With Dumbbells. Aug 15, 2019 · In a Bicep Curl, the primary muscle used is the Biceps Brachii muscle. Dec 11, 2021 · Best Superset Workout Examples: 1. Warm-Up. On completion of the second exercise, you rest for 1-2 minutes and then repeat the pairing. Many people falsely compare this to a push-pull leg (PPL) split which is another three-day training split. If a body part doesn’t have a true antagonist, focus on opposing movements. Feb 20, 2025 · WHAT IS A 6 DAY WORKOUT SPLIT? A 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days. Pull Day Workout. Every workout routine, no mater how good it is, needs to be changed after a certain amount of time when the body gets used to it and you can’t milk any more gains from it. When in doubt about supersetting exercises, opt for two movements that work opposing (antagonistic) muscles — such as the biceps curl and triceps pressdown. If you're on an upper - lower split, you're all set to do antagonist supersets. An antagonist superset of these muscles could include bicep curls immediately followed by tricep dips. The Arnold Schwarzenegger Workout Split—more simply known as the "Arnold Split. Workout B, Antagonist Supersets. With antagonistic superset training, research shows that you can gain muscle and do it with much shorter workouts than traditional straight set training. Your workouts will alternate between longer, heavy-duty, big-set training days and quicker, intense-drive-set training days. 5-10 minutes of light cardio, e. 4. Dec 29, 2023 · The Best 5-Day Workout Split Routine; 6-Day Workout Split for Building Muscle Mass; Full-Body Vs. Supersetting antagonists is especially effective. Antagonist training has been a staple throughout bodybuilding. Jan 20, 2025 · What Does Arnold’s Workout Split Look Like? The Arnold split workout plan consists of three training sessions repeated twice for a total of six sessions in a week. Begin with the bench set at a 30°-45° incline. The back and shoulder muscles form a large part of your upper body. Don’t miss: Unilateral Workout Program High Volume Workout Routine Antagonistic Superset Workout Program. Below is a sample Antagonistic Superset workout to follow. The Volume Antagonist Plan routine by Jpratt23 is a 6 day workout plan. High Volume Cutting Split With Minimal Rest for maximum output Old School Bodybuilding Workout Routine and Diet Plan 6 Week HIIT Workout Plan with Weights 12 Week Body Transformation Workout Program for Men. Final Words . Aug 10, 2023 · Antagonistic supersets are perfect for this application. your age) I find it important to do some lifting for preventative maintenance to keep things balanced. comMy Amazon page link; https://www. Jan 8, 2021 · Supersets are a type of training system. Back And Shouder 5. Feb 24, 2019 · A Great Muscle Building WorkoutFacebook; https://www. Frank Zane Growth Workout Plan Old School Bodybuilding Routine and Diet Plan Every Other Day Full Body Workout Routine. And because you’re only training 2-3 muscle groups in a single workout, you also get the opportunity to hit each muscle with a sufficient level of Feb 25, 2017 · Workout A, Straight Sets. A could be chest/arms/delts & B could be Legs/back. German Volume Training (GVT) Workout Plan Two Body Parts a Day Workout Routine. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Why It Matters: The Role of Antagonist Muscles in Injury Prevention and Achieving a Balanced Physique; Injury Prevention; Balanced Physique; Efficiency in Movement; Long-Term Health; Know Common Antagonist Muscle Pairs for a Balanced Workout; How to Target Antagonist Muscles: Tips and Example Workout Routine; Tips for Targeting Antagonist Muscles One of the most common ways to train opposing muscle groups is to use antagonistic supersets. ” Plan Details. A sample workout could be: Training specificity i. Let’s have a look at it. To help you in this regard, we have put together some effective weight loss workout plans. , jogging, cycling, or rowing) Dynamic stretches focusing on major muscle groups; Workout When an agonist muscle is used for a big exercise, the agonist actually recovers faster when the antagonist group is used during the rest period. 🌟 For the upper body, this means pairing a PULL movement with a PUSH movement. Quads and hamstrings are also trained together, as are biceps and triceps. After completing both exercises, take a short rest (30-90 seconds) Repeating the superset for the desired number of sets, typically 3-4. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training. eewyygzomujvujnhleubyrxkyzepiiyndguoaqmnjjrbghbtzuecgvslpoqdqeomgsrqtxbpwelivty