Thread: antagonist groupings

Originally Posted by Vlar

Here's what I planned for the next few workouts..
Workout
A1 (Pecs) DB Bench Press
A2 (back) DB One Arm Rows
I would do the DB rows bilaterally (two arms at a time) to save time on the super set

B1 (Quads) Back Squats
B2 (Hams/Back) Deadlifts
I would use RDLs here so that I don't have to squat down and get my hips lower to deadlift. but, you can certainly use it. that is just my preference.

C1 (Triceps) Pushdowns
C2 (back/biceps) Pullups
I would go with biceps curls of some sort


Workout
A1 (Back) Pullups (wide, sup)
A2 (Quads) Front Squats
B1 (Deltoids) BB Standing Shoulder Press
B2 (Lower Back/Hams) Power Cleans
C1 (Chest) DB Declined Press
C2 (Triceps) Tricep Extensions

I don't understand this day? None of these were antagonists.

Workout
A1 (Quads) Back Squats
A2 (Hams/Lower Back) Good Mornings
you already back squated in workout #1. Maybe go with front squats here since they put more tension on the quads. this will also save your back a bit so you can do the good mornings.

B1 (Upper Back) Upright Rows
B2 (Chest) BB Bench Press
Upright rows are a shitty choice and a shitty exercise IMO. Go with some sort of row variety.

C1 (Upper Back) Cable Rows
C2 (Triceps) Tricep Pushdowns

Why row and do pressdowns? Again, this is not antagonistic.

Also, you have all horizontal pressing and no vertical pressing. What about overhead presses superset with pull ups/downs??

awesome, an eye opener for me

Ok.. i'm understanding.. I need to look at the groupings more so than just muscle areas but also on the push/pull and vertical/horizontal differences as well.

Workout 1: I can see getting an adjustable incline bench, dropping it down for the presses and raiseing slightly for the bilatterals.. good point. Not clear on the difference between the RDL and regular.. will look into it.

Workout 2: heh.. yea not looking at it the right way.

Workout 3: Good point on saving the back for good mornings. I chose the upright row because I figured I could use the same barbell that I used for the bench press. I could substitute one-arms and use the same bench. Like the idea of overhead presses with pull ups/downs.

need to be some more thought into horiz/vert pressing combos... maybe a chart will help.

Originally Posted by Vlar

need to be some more thought into horiz/vert pressing combos... maybe a chart will help.

antagonists are the opposing muscle groups to the agonists (the prime movers) of an exercise. Lets say, overhead press works chest, shoulders, tris. those the agonists. the antagonists (opposing musculature) would me lats, biceps, etc...

so here are your antagonists:

overhead press- pull down/up
chest press- row
bicep- tricep
squat- SLDL (quad- hamstring)

if we are looking single joint:
lateral raise, front raise, or scaption (my choice out of the three)- pull over
leg ext- leg curl
fly- rev. fly

thanks for the advise on this..

if I start to try to manage in horiz/vert as well it gets a bit crazy for me so I think for now this revision should do the trick and be more in line with the goal of the workouts

Workout
A1 (Chest/Push) DB Bench Press
A2 (back/Pull) DB Lying Bench Rows
B1 (Quads/Push) Back Squats
B2 (Hams/Pull) SLDL
C1 (Triceps/Push) Pushdowns
C2 (biceps/Pull) Standing Curls

Workout
A1 (Chest/Push) Dips
A2 (Back/Pull) Pullups (wide, sup)
B1 (Quads/Push) Lunges
B2 (Hams/Pull) Hyperextension
C1 (Deltoids/Push) BB Standing Shoulder Press
C2 (UpperBack/Pull) Cable Rear Pulldown

Workout
A1 (Quads/Push) Front Squats
A2 (Hams/Pull) Good Mornings
B1 (Chest/Push) BB Bench Press
B1 (Back/Pull) Bent Over Rows
C2 (Triceps/Push) Tricep Extensions
C2 (Biceps/Pull) BB Preacher Curls

Originally Posted by Vlar

thanks for the advise on this..

if I start to try to manage in horiz/vert as well it gets a bit crazy for me so I think for now this revision should do the trick and be more in line with the goal of the workouts

Workout
A1 (Chest/Push) DB Bench Press
A2 (back/Pull) DB Lying Bench Rows
B1 (Quads/Push) Back Squats
B2 (Hams/Pull) SLDL
C1 (Triceps/Push) Pushdowns
C2 (biceps/Pull) Standing Curls

Workout
A1 (Chest/Push) Dips
A2 (Back/Pull) Pullups (wide, sup)
B1 (Quads/Push) Lunges
B2 (Hams/Pull) Hyperextension
C1 (Deltoids/Push) BB Standing Shoulder Press
C2 (UpperBack/Pull) Cable Rear Pulldown

Workout
A1 (Quads/Push) Front Squats
A2 (Hams/Pull) Good Mornings
B1 (Chest/Push) BB Bench Press
B1 (Back/Pull) Bent Over Rows
C2 (Triceps/Push) Tricep Extensions
C2 (Biceps/Pull) BB Preacher Curls

better....change the rear pulldown to a pulldown in the front (since to the rear is not the safest option) and you are good to go.

cool

hey..

5. A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a ton of effort, the results can be amazing.

Originally Posted by Vlar

cool

hey..

quoting cosgrove on me??