Antagonist Supersets - Week 1
A terrible way to train that neglects the large muscles of the legs while over-training the arms. Good athletes need a more balanced plan.
This is not your classic “bro-split.” During these workouts you will take turns training one muscle group followed by training the opposing group while your muscles recover.
Week 1 is as follows:
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Everyone knows the bench press trains the “pecs” (pectoralis muscles). The opposing muscles of the upper back (trapezius primarily) do the opposite action pulling the elbows back.
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The antagoists of the thigh are the quads, which extend the knee, and the hamstrings which flex the knee. Don’t forget glutes with extend the hips opposed by the hip flexors.
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The shoulder muscles, deltoids, push the arms overhead, while the “lats” pull the arms down.
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The classic antagonists are the biceps and triceps which flex and extend the elbow.
