Antagonist Superset Workout

Its called the antagonistprotagonist superset or the pushpull superset. Upper body chest back shoulders biceps triceps Day 2.

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A biceps curl and a triceps extension.

Antagonist superset workout. There is also agonist supersets which involves two exercises being performed that work the same muscle group. Supersets involve performing two different exercises in a row with very little rest in-between. Youll also be doing stuff between your lower body exercises too.

There are three classic antagonist superset combinations most popular. If youre on the 3-Day classic Muscle 3DCM split youre also set for antagonist supersets. On the other hand a compound set is a group of two exercises involving the same muscle group.

Antagonist supersets involve training two exercises that will work opposing muscle groups for example your back and chest. Saves you time by shortening rest times between sets. An antagonist superset is when you perform two exercises back to back of an opposing muscle group think chest back or bis and tris with little to no rest in between.

Perhaps by adding an extra set of each exercise. By using antagonistic pairings wed now be able to add to the workout by. This is the combination of two exercises that utilize different muscle groups to avoid easily.

For instance an agonist pairing superset could be a one-two punch of pull-ups and biceps curls or a dumbbell bench press followed by a dumbbell flye. The training of antagonistic muscles in supersets is in fact a growing trend among gym users and it remains one of the most effective workouts for muscle development. Yet if a gym user aims to perform a proper superset the location of the machines inside the fitness centre could present an unexpected obstacle.

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. An agonist superset is also known as a compound set This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. Add in some metabolic conditioning.

That would be one superset. Antagonist Paired Sets are essentially just back to back exercises that target the opposing muscle groups ie. When one muscle is contracting its opposite is stretching.

For general muscle-building and fitness the 2-day split with workouts divided into an upper body day and a lower body day is also perfect for antagonistic superset training. An agonist superset is working two exercises in the same muscle group back to back with little to no rest in between. If you go by the super-specific definition a true superset antagonist superset is when youre doing two exercises that target opposing muscles groups.

To make the workout more challenging youre going to superset your agonist-antagonist muscles. Train a body part with its antagonist alternating exercises or sets. With the barbell workout you are pulling the weight to your body and with the bench press workout you are pushing the weight away from your body.

For example after performing a back workout such as the barbell row you can perform a bench press workout without rest. For example an upper body superset would include the first exercise targeting your chest while the second exercise focused on your back. For example if you do a set of barbell rows you would immediately do a set of bench press.

The main perk of adding these to your workout. Add another chestback pairing. If a body part doesnt have a true antagonist focus on opposing movements.

Supersetting an agonist with an antagonist muscle such as supersetting a chest exercise with a back exercise like bench press and barbell rows Supersetting exercises for the same muscle group In these shoulder workouts your focus will be on number 2 no not number 2 like taking a dumplol. If youre on an upper lower split youre all set to do antagonist supersets. There are 2 common ways supersets are used.

True supersets utilize opposing muscle groups. Yet when utilising antagonist supersets the workout density and time efficiency improves dramatically. Agonist Antagonist Sets Possibly the most common form of superset is agonist antagonist style training.

Supersetting antagonists is especially effective.