Antagonistic Superset Training

[shane]

Has anyone tried this type of training and did you enjoy it? What it means you do a back exercise then straight away do a chest exercise. For example Bent -Over BB Row superset with Flat DB Press etc

[FellowshipOfTheRon]

apparently arnold done it and really enjoyed it, something about a good feeling from strong pump through both sides of the upper body... i tried to copy but ended up a sweaty mess without effective pump on either side

[shane]

Yeah thats the training have got a routine of a website going to try it tomorrow chest and back tomorrow and see how we go give a month at least see what gains if any I get

[jimmybro1]

I don't know i'm I would train chest and back together. Both are big muscle groups and might not be able to kill both chest and back due to exhaustion.

Just like I can't train chest and shoulders together.

I guess working quads and hamstrings is the same concept though?

[shane]

Yeah big workout but hey go to give it ago see if it works, Legs are always a big workout so why not train the rest of the body the same. If I blow a gasket so be it haha

[Pseudonym]

IMO it works well for biceps/triceps. I'm not so sure about larger muscles that are harder to work out. For that, I'd probably alternate exercises - ie, 3 sets of bench, followed by 3 sets of rows, etc.

[shane]

Everything is 3 sets 12,10,8 rep range so will try it it this arvo

[shane]

Just done Chest/Back first time doing this kind of workout so wasn't to heavy but wow weird all over pump Shoulders/Bi's/Tri's tomorrow :grin:

[tgzerozone]

I do this, split into 3 days with full body every workout day.

It seems to be working for me now, but I'm only starting out. I think for a beginner it might be a good start, but would probably need to concentrate more later on.

[shane]

Ok thats a big workout just done two days going to have tonight off and do legs when fresher after work tomorrow

[tgzerozone]

It does tend to make you want to puke some days, but you get used to it.

I'm doing it for about 12 weeks, then switching to a 3 day split.

[tgzerozone]

Everything is 3 sets 12,10,8 rep range so will try it it this arvo

I'm doing

3 x 15 for 3 weeks (30 second rest inbetween)

4 x 10 for 3 weeks (60 sec rest)

5 x 5 for 3 weeks (90 sec rest)

4 x 12 (Lifting at least the same weight as the 4 x 10 earlier (30 sec rest)

6 x 3 for 3 weeks (120 sec rest)

And then I start splitting.

I don't concentrate that much on getting the rest times right though, prefer to do decent lifts.

Currently on 10 reps as below. Same routine, just the reps/sets change:

Monday Monday Week 3-6

Upper Legs

Barbell Full Squat 10 4

Upper Legs

Straight Back Stiff Leg Deadlift 10 4

Back

Cable Seated Row 10 4

Chest

Dumbbell Incline Bench Press 10 4

Back

Close-Grip Front Lat Pulldown 10 4

Shoulders

Standing Military Press 10 4

Biceps

Incline Dumbbell Curl 10 4

Triceps

Bench Dip 10 4

Lower Legs

Standing Calf Raises 10 4

Shoulders

Barbell Shrug 10 4

Wednesday Wednesday Week 3-6

Shoulders

Barbell Rear Delt Row 10 4

Chest

Barbell Bench Press 10 4

Back

Wide-Grip Lat Pulldown 10 4

Shoulders

Dumbbell Shoulder Press 10 4

Biceps

Hammer Curls 10 4

Triceps

Dumbbell Lying Triceps Extension 10 4

Upper Legs

Leg Press 10 4

Upper Legs

RDL's with Dumbells 10 4

Friday Friday Week 3-6

Back

Barbell Deadlift 10 4

Upper Legs

Lying Leg Curls 10 4

Back

Bent Over Two-Dumbbell Row 10 4

Chest

Dumbbell Bench Press 10 4

Back

Underhand Pull down 10 4

Shoulders

Dumbbell Shoulder Press 10 4

Biceps

Barbell Curl 10 4

Triceps

Cable Triceps Pushdown 10 4

[shane]

Well have been doing this training for a week now and i like it chest/back done today legs were yesterday. Had good solid pump strength on the up :grin:

[Masericsson]

This way of working out is particularly good for building strength/endurance, or toning, not so much putting on size.

[shane]

Ok well I will try it and give it ago. It worked for Arnie but he was a freak :clap:

[tgzerozone]

This way of working out is particularly good for building strength/endurance, or toning, not so much putting on size.

I respectfully disagree. Putting on size is about lifting heavy weights and eating right (In short). I've put on nearly 3kg of lean mass in 4-5 weeks doing this. If your diet is sorted, and you lift heavy (doing this), you WILL put on size.

[FellowshipOfTheRon]

This way of working out is particularly good for building strength/endurance, or toning, not so much putting on size.

I respectfully disagree. Putting on size is about lifting heavy weights and eating right (In short). I've put on nearly 3kg of lean mass in 4-5 weeks doing this. If your diet is sorted, and you lift heavy (doing this), you WILL put on size.

he said it's good for 'toning'... just ignore him

Ok well I will try it and give it ago. It worked for Arnie but he was a freak :clap:

it didn't necessarily 'work' to help him build his base physique. as we all know, he lifted heavy and worked really hard with a more conventional style. he just done things like this for 'da pamp' and detail work much later on in his career after he had already achieved his desired level of mass

[tgzerozone]

This way of working out is particularly good for building strength/endurance, or toning, not so much putting on size.

I respectfully disagree. Putting on size is about lifting heavy weights and eating right (In short). I've put on nearly 3kg of lean mass in 4-5 weeks doing this. If your diet is sorted, and you lift heavy (doing this), you WILL put on size.

he said it's good for 'toning'... just ignore him

Ok well I will try it and give it ago. It worked for Arnie but he was a freak :clap:

it didn't necessarily 'work' to help him build his base physique. as we all know, he lifted heavy and worked really hard with a more conventional style. he just done things like this for 'da pamp' and detail work much later on in his career after he had already achieved his desired level of mass

I got the shivers when I saw "toning"

[shane]

Enjoying this type of training something I've never done before will see how the results are after Christmas :grin:

[tgzerozone]

I log everything I do everyday, and weight and fat % weekly. Helps to figure out whether it is working for you, whatever you are doing.

[shane]

You still doing this type of training tgzerozone??

[tgzerozone]

HA. lol shane. I ripped a trap muscle late december I think it was and have just been struggling my ass off to get back into it.

I am firing myself up for a monday return as I seem to be turning into a fat-ass. I will be doing this again yes.

[jimmybro1]

I'm going to try this out tomorrow see what all the hype is about!

[shane]

You will like it jimmybro1

[shane]

gee that's no good tgzerozone hope your injury has healed for you to train