Why row and do pressdowns? Again, this is not antagonistic.Originally Posted by Vlar
Also, you have all horizontal pressing and no vertical pressing. What about overhead presses superset with pull ups/downs??
The routine I'm following is calling for antagonist groupings.
Sounds simple enough but it can also be kind of confusing when I start to consider what antagonistic to shoulders and such. Also another factor is the gym I work out can get very busy and even though I perfected by growl and 'dont care attititude to claim the equipment I'm currently using.. I'm just not scary enough to lay claim to two peices of equipment and get away with itWeeks 2,4,6 and 8 are to be performed as antagonist training. Every session consists of six exercises so antagonist training is simple; all you have to do is perform three antagonist exercise groupings during each workout. For instance, perform quads/hams, chest/back, and biceps/triceps exercise pairings for the recommended sets and reps.
Example: Do one set for chest, then one for back, then another for chest, etc. Then move on to the next pairing, like quads/hams or biceps/triceps.![]()
So i'm looking for advise on groupings using a single piece of equpment and also critique (or blessing) on my choices coming up...
Here's what I planned for the next few workouts..
Workout
A1 (Pecs) DB Bench Press
A2 (back) DB One Arm Rows
B1 (Quads) Back Squats
B2 (Hams/Back) Deadlifts
C1 (Triceps) Pushdowns
C2 (back/biceps) Pullups
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
Workout
A1 (Quads) Back Squats
A2 (Hams/Lower Back) Good Mornings
B1 (Upper Back) Upright Rows
B2 (Chest) BB Bench Press
C1 (Upper Back) Cable Rows
C2 (Triceps) Tricep Pushdowns
"For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father
Why row and do pressdowns? Again, this is not antagonistic.Originally Posted by Vlar
Also, you have all horizontal pressing and no vertical pressing. What about overhead presses superset with pull ups/downs??
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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.
"For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father
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...Originally Posted by Vlar
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
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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
"For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father
Originally Posted by Vlar
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.![]()
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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.
"For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father
Originally Posted by Vlar
quoting cosgrove on me??![]()
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
I like the looks of that program. That is going to be brutal. There is this guy at my gym who does trisets with big compounds. The other day he was doing this:
Back Squats
Pullups
Handstand Push-ups
He rested maybe 10-15 seconds in between. I'm thinking about doing that after I finish with this powerlifting competition in April. That kind of shit is great for conditioning.
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