Antagonist sets

[ErikR]

what do you guys think about training opposing muscle groups in the same day? Antagonist alternate sets with a rest period in between. I have done this type of training in the past and I did enjoy it a lot better then straight sets , but I'm curious if there is any Benifit. Poliquin was a big advocate of antagonist sets but that was years ago. How does it compare to straight sets for hypertrophy or strength ? I can't seem to find any answers to my questions online. Doc?

 

[Xlgx]

Yes. Cp is a huge proponent of them. I think they r especially good if u r pressed for time or just looking to change things up

 

[ErikR]

Cp says that training antagonist sets make you stronger then single station excersises. Curious to know if training this way makes you more functional. I don't think it saves all that much time if you rest in between sets. It's funny how not too many people respond to training questions but if you ask about gear you get a bunch of replies. Without training gear is pointless. Curious to know doc. View on this.

 

[Docd187123]

Not a fan of Poliquin personally but i do this anyway. Coach doesn't want me doing Sheiko at the moment until we are sure the back issue is taken care of and the area strengthened. Back to training 4x a week: 3 days of bench or supplemental/accessory work, 2days of squat work, and 2 days of deadlift work....and there's a possibility I may add a 5th GPP day. That means I'm basically working every muscle group 4x a week and targeting weaknesses on the GPP day.

Nowhere in nature do you work a muscle and not it's antagonist. Try to think of an example without using machines at the gym. They learn to get stronger and bigger together not separately. Your quads are lagging behind your hams? Simple, don't add in 67 sets of leg extensions but add in front squats, switch from low bar to high bad squats, and sub in sumo deads for a macrocycle. Hams lagging behind quads? Simple, don't add 48sets of leg curls but go back to low bar squats, stick to mostly conventional deads, add box squats or paused squats or even pin squats, RDLs, SLDLs, snatch grip DL, etc.

 

[ErikR]

Not a fan of Poliquin personally but i do this anyway. Coach doesn't want me doing Sheiko at the moment until we are sure the back issue is taken care of and the area strengthened. Back to training 4x a week: 3 days of bench or supplemental/accessory work, 2days of squat work, and 2 days of deadlift work....and there's a possibility I may add a 5th GPP day. That means I'm basically working every muscle group 4x a week and targeting weaknesses on the GPP day.

Nowhere in nature do you work a muscle and not it's antagonist. Try to think of an example without using machines at the gym. They learn to get stronger and bigger together not separately. Your quads are lagging behind your hams? Simple, don't add in 67 sets of leg extensions but add in front squats, switch from low bar to high bad squats, and sub in sumo deads for a macrocycle. Hams lagging behind quads? Simple, don't add 48sets of leg curls but go back to low bar squats, stick to mostly conventional deads, add box squats or paused squats or even pin squats, RDLs, SLDLs, snatch grip DL, etc.

Do you think there are benefits to antagonist sets?

 

[Docd187123]

Maybe more so than not but I don't think more than working both together. If nothing else you'd add in some frequency and volume to each muscle group.