The biggest benefits of supersetting: An example of an agonist/antagonist superset for legs 1a) 10 reps of leg extension machine 1b) 10 reps of leg curl machine From a commercial point of view both types of supersetting can prove useful to the trainer who only has limited time with certain clients. Antagonistic supersets popularised the way Arnold did them involved no rest periods between each pairing. Rest 1-2 minutes. When you maximally activate a muscle group, the antagonistic muscle group is inhibited to allow for greater force in the agonist. When you are supersetting you are not giving yourself much rest between sets, so may not be recovering adequately enough to go as heavy as you need to. But that is something we will talk about another time. References. If we were to analyse the training logs of the majority of guys in the gym, we’d probably see an inordinate amount of chest, shoulder and quadriceps work, with little back and posterior chain to support it. Agonist-antagonist training means working opposing muscles together. Antagonist supersets involve training two exercises that will work opposing muscle groups, for example, your back and chest. Our team periodically reviews articles in order to ensure content quality. For improved muscle definition, compound sets are best. The following four superset workouts structure five supersets in different ways to target our upper body, lower body, and core. Post-Fatigue: With post-fatigue you are starting with the compound movement and then perform the … Supersets save time in the gym – which may help you reach fitness goals faster November 27, 2020 9.14am EST David R Clark , Carl Langan-Evans , Robert M. Erskine , Liverpool John Moores University For pure strength, supersets are the way to go. What other benefits do antagonist supersets offer: If you are not a powerlifter and are just a regular gym goer then supersets are more fun as you are not spending so much time waiting around between sets. Same Muscle Compound (Compound then Compound) 4. If you’re on an upper – lower split, you’re all set to do antagonist supersets. Muscles work in pairs; as one contracts, its opposing muscle has to relax to allow movement to take place. Flexing your knees brings your calves toward your buttocks and activates the hamstring muscles that form the back of your thighs. Instead, a full body approach incorporating antagonistic supersets will work well: We can’t guarantee you’ll look like Arnold, but you may just experience some of the best pumps and results you’ve had in a long time. For example, instead of doing 8 sets of 3 in the bench press with four minutes rest, followed by the same on chin-ups, you could alternate the two with two minutes of rest and almost half your training time, allowing you spend time working on other exercises and movements. Maximum rate of force development is increased by antagonist conditioning contraction. Set up your superset stations prior to starting the workout so you can move from one exercise to the next with no rest. Since `A` contains elements not in `B`, we can say that `A` is a proper superset of `B`. Helping you gain muscle mass and strength! Nov 24, 2018 - Antagonist supersets are pairing two opposing exercises back to back. That would be one superset. sally dexter as the white witch Types of Antagonists. The Antagonist Muscles in a Pull-up × What does fact checked mean? Antagonist Superset Tips, Tricks, And Tactics. An antagonist superset is when you perform two exercises back to back of an opposing muscle group, think chest & back or bi’s and tri’s, with little to no rest in between. Here’s a sample arm workout to try that’ll boost both strength and size gains: If you can only train three days a week, a solo … In this post, we share some sample superset workouts for you to try. It’s called the antagonist/protagonist superset or the push/pull superset. ... For example, 8 x 15kg of bicep curls followed by 1-2 additional sets with 10kg. Little to no rest We’re going to stick with antagonist superset as the official name. For example, Leg Extension and Leg Curl. The superset relationship is denoted as `A \supset B`. Inspector Javert (Les Misérables) Inspector Javert stands in a moral grey area throughout the story, but he might still be seen as a hero antagonist. Before winning the 2006 Mr. Olympia, Jay Cutler did width workouts, combining pulldowns and chins with shoulder exercises. The muscle groups that respond best to antagonist supersets, as well as being the most popular to train this fashion are the biceps and triceps. The bench press would cover the "front" or push muscle group (chest), while the row would cover the "back" or pull muscle group (lats, etc.). Examples of supersets such as these would include pairing a lunge with an overhead press, or leg extensions and pull-downs. To achieve this, a training method that forms the cornerstone of our programming is antagonist supersets, which means alternating exercises that target opposing muscle groups, like chest and back, quads and hamstrings, or biceps and triceps. Read our full update here. This will create additional volume to your workout. Think of a classic push-pull or "front and back" superset. V. Examples of Antagonists in Literature Example 1. Now despite what I’ve said in the last 2 tips, I would for … For example, you would superset quad extensions with squats with little to no rest in between sets. For example, an upper body superset would include the first exercise targeting your chest while the second exercise focused on your back. "When one muscle group is being contracted, its functional opposite relaxes, reducing … Examples of opposing muscle groups include quads/hamstrings, chest/back and biceps/triceps. By pairing two opposite muscles like biceps and triceps together, you will be… Arnold Schwarzenegger was championing antagonist supersets in the 1970s, using them throughout his training on his way to winning seven Mr Olympia trophies. In this example, we are going to look at a chest and back workout, remember with antagonist supersets you need to choose exercises that work opposing muscles. Saving you time, and working your muscles much harder than a traditional workout. This is because it pairs two exercises that target opposing, or antagonist, muscle groups. Supersets involve performing two different exercises in a row with very little rest in-between. The exercises typically target opposing muscle groups – namely the agonists (the force-generating muscles) and the antagonists (the muscle that … Research has found that this type of training will increase metabolism, leading to an increase in calories burnt both during and in post-exercise oxygen consumption (EPOC) stages [5]. Antagonist Supersets : What Are They & What Benefits Do They Offer? A superset is when you alternate two similar, opposite, or unrelated exercises with one another, and no rest in-between the pairing exercises. In the context of your body, an antagonist is a muscle that opposes the action of the targeted muscle. Ultimately, there are two main categories of superset lifts: antagonist and agonist. The main benefits of supersets are that they help to reduce rest times between sets, and will increase the overall intensity of your workout by doing more work in a shorter time frame [1][2]. For example, after performing a back workout such as the barbell row, you can perform a bench press workout without rest. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Possibly the most common form of superset is agonist antagonist style training. Example 2. You must consult with a medical / fitness professional before starting any new exercise / nutrition program. Here’s a sample arm workout to try that’ll boost both strength and size gains: If you can only train three days a week, a solo arm day is a waste of time. It is believed that antagonist supersets will reduce muscle fatigue, as you are not training the same muscle two sets in a row, giving that particular muscle time to recover by the next set. If it didn’t relax you wouldn’t be able to bend the elbow. ... Leg curls and glute-ham raises are examples of knee flexion exercises for the hamstrings. Agonist (sometimes called full agonist) is a molecule or chemical compound that can bind to a receptor and activates the receptor, thus producing a biological response. Antagonist Superset- Arms Workout by Sachin. Many people develop nagging injuries from imbalanced training. Antagonist supersets are nothing new, having been used during the 1970s, most famously by 7-time Mr Olympia winner Arnold Schwarzenegger. There are four different types of antagonists, which means not all antagonists are the villain or the bad guy. This website uses cookies to provide you with the best browsing experience. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. For example, a leg extension and a leg curl, or a bench press and a row. ... thus ending all the series dedicated to a muscle and then move on to the training of its antagonist, or in supersets', thus alternating agonist and antagonist muscles exercises. Barbell bench press set 1 Little to no rest Barbell row set 1. One of the less obvious benefits of antagonist superset training is its effect on creating and maintaining muscular balance at the joint. Atlas stones and deadlifts work the lower-back muscles while crunches, jackknives, dumbbell side-bends and butt-ups all work the abdominal muscles with some emphasis on the lower back as well. Post-exhaustion (Compound then Isolation) 3. Will they help you see impressive muscle growth? Well, there is: it’s called the ‘antagonist superset’, and it’s one method we use at Ultimate Performance which helps our clients get fantastic results in the shortest timeframe possible. Intermediate lifter: Drop the last superset. When time is short, you have to extract as much as possible from every session in the limited time we have. If you go by the super-specific definition, a true superset (antagonist superset) is when you're doing two exercises that target opposing muscles groups. There has been an error in sending your message, please try again. ... To boost intensity, they’ll superset biceps and triceps exercises, alternating after each set. However, with antagonist supersets, this rest period will occur when you are training the opposing muscle. The most common example of antagonistic muscles are the biceps and the triceps. Think of a classic push-pull or "front and back" superset. It’s the same exercises, sets, reps and tempos. Midsection. There are plenty of benefits to this type of training, and it may suit your needs so could be worth trying out yourself. Antagonistic (Opposing muscle groups) 6. Unlike agonist supersets, antagonist … Let’s compare two different chest and back workouts: If we exclude warm-ups, transitions between exercises, etc. These aren’t anything new. Second, strength development requires plenty of quality sets. This is also … An antagonist superset involving these muscle groups could be as follows: Set 1: Dumbbell Bench Press x 10 reps / Dumbbell … This also has different names and is sometimes called an agonist-antagonist, reciprocal, or opposite muscle group superset. Ideally, they’ll want to perform upper-lower or agonist-antagonist supersets. One example would be doing dumbbell bench press, followed by a chest-supported row. Try the time-efficient antagonist superset workout made famous by Arnold Schwarzenegger Lastly, alternate sets allow for faster recovery in a muscle group during a workout, leading to less of a drop-off in total volume load. And when you perform a triceps extension your biceps have to relax. Opposing Muscle Supersets (agonist-antagonist supersets): these pair together exercises that train the opposite muscles. This could be something like a bicep curl and a triceps extension. Check out the definition of antagonist and examples of characters considered antagonists to better understand this important literary term. Antagonist Supersets. You have entered an incorrect email address! 54 minutes to complete, while Workout B will take only approximately 37 minutes. Doing so will cut the time spent working out. The aim of them is to make your workouts more efficient. I want to provide you with easy access to good advice that is both simple and to the point. The opposing muscle is the tricep, which is referred to as the antagonist. Superset: Cable Crunch (Left, Center, Right): 4x15; Jackknife: 4x25; Superset: Dumbbell Side Bends: 4x20; Butt-Ups: 90 seconds; Click Here For A Printable Log Of Antagonistic Superset: Monday - Abs/Core. Usually, weight training is done using “straight sets”, which is when you would have a rest between each set performed. 1  As you contract the biceps, you're simultaneously stretching the triceps muscle. This type of training can add a new type of stimulus to your muscle fibers and pave the way for fresh growth. Practically all of the muscle you work in the gym have what’s called an antagonist. Alright, now that we’ve got the theory down, let’s talk about some real-world examples, factoring in how realistic it is to combine these exercises together. If you’re busy and don’t have time to waste in the gym, start incorporating antagonist supersets to get more work done in your workouts. And sometimes, antagonists can join together to double their effectiveness. How to use antagonistic pairs in your workouts Supersets. We’ve used the same or similar exercises in each workout to demonstrate how you can organize your supersets. You’ve already seen one example – the chest exercise paired with the back exercise (the opposite muscle). All rights reserved. Doing so ensures you are getting just as an intense workout in a shorter time frame. Your physique is an amalgamation of antagonists, triceps on one side, biceps on the other. For example, you can emphasize your outer limbs by alternating a set for forearms with one for calves, or you can superset triceps with chest for a “pushing” workout. While it has been debated that supersets are more beneficial than traditional weight training, there are plenty of people who believe this method of training increases strength and muscle mass. Ideally, they’ll want to perform upper-lower or agonist-antagonist supersets. Same Muscle Supersets. Pre-exhaustion (Isolation then Compound) 2. What is an antagonist superset? When performing a traditional straight set workout you would need sufficient time to recover between sets. A simple example of an antagonist is Lord Voldemort, the notorious dark wizard in the Harry Potter novels of J.K. Rowling. See all of our skeletal muscles work in pairs. Much like with antagonist paired sets, there’s no loss of strength going from one set to the next, allowing you to finish … It is believed that the stretch reflex and elastic energy that is being stored in the opposing muscle will produce more force being produced. Antagonistic pairs are often used during supersets because they allow one muscle to be worked while the other is resting. COVID-19 Update: The health and safety of our clients and staff is our top priority. Overcoming Gym Fear: Training at Home vs. Training in the Gym, Increasing volume: perhaps by adding an extra set of each exercise. One exercise works the quad, the other the hamstring. To make the workout more challenging, you’re going to superset your agonist-antagonist muscles. Study results on the benefits of superset exercises have been mixed. Examples of Good Superset Workouts. Both agonist and antagonist muscles work together to produce a controlled motion. On the other hand, a compound set, is a group of two exercises involving the same muscle group. They are good for fat burning, however, if your aim is to build muscle mass then they may not be the best option. A superset is when you alternate two similar, opposite, or unrelated exercises with one another, and no rest in-between the pairing exercises. Mainly they allow … For example, when you do a superset of barbell rows followed by bench press, you'll be stronger on the bench press. Here are 5 types of antagonists with examples and points to remember: 1. Grabiner, M. D. (1994). For a more ‘normal’ chest and back workout, check out ‘workout B’ earlier in this article. Another advantage of pumping antagonistic bodyparts is it makes training the agonist ‘feel’ better. Little to no rest A “true” superset is also known as an antagonist paired set. Don't worry; the other ones will still give you everything you need to grow! One example is alternating dumbbell bench presses with dumbbell rows. Hi, my name is Jonathan, a fitness blogger and bodybuilding enthusiast and I am the founder of Skinny2Fit. Barbell bench press set 1 For example, this 2017 study by Paz and colleagues compared agonist-antagonist supersets of the bench press and seated row. If you have tried antagonist supersets then we would love to hear from you about your experiences. Think: a biceps curl and a triceps extension. If you want to see impressive muscle growth in the shortest possible time then you should look into adding supersets into your routine. This is the combination of two exercises that utilize different muscle groups to avoid easily fatiguing. They may even be more beneficial as it has been shown that supersets are more metabolically demanding [4]. For example, you can superset bench press with dumbbell flyes or squats with leg extensions. Or for the upper body, the bench press and push-ups. Antagonist supersets will force you to work both sides of your body, for example, chest and back, or biceps and triceps. |, How to Build Muscle & Burn Fat | Skinny2Fit, Antagonist Supersets Workout Routine Example. An antagonist muscle moves the joint in the opposite manner of the agonist muscle. Supersets for Chest; Supersets for Shoulders; Supersets for Arms and Biceps; Supersets for Legs; Supersets for Back; Supersets Meaning. If you want to increase the time for running query, you can specify the timeout in configuration.   The main perk of adding these to your workout is that your muscles will recover faster in between sets. There are two types of supersets you can perform in the gym; either antagonist or agonist.While antagonist supersets involve performing two exercises back to back using opposing muscles; for example the chest and back, or your biceps and triceps.Agonist supersets are For example, the bench press is paired with barbell rows, training the chest and then the back. Opposing Muscle Supersets (agonist-antagonist supersets): these pair together exercises that train the opposite muscles. Traditional training has many benefits, so supersets will offer similar benefits. Want more muscle in less time? Terms & Conditions | Privacy Policy | Cookies Policy | Careers, © Ultimate Performance 2021 | Personal Trainer, Antagonistic Supersets for More Muscles in Less Time. By alternating sets, you can get more work done in a given time. This will further aid in creating muscular balance at the joint’s various range of motions. An antagonist superset is performing two exercises back to back for opposing muscle groups. Yet, when utilising antagonist supersets, the workout density and time efficiency improves dramatically. To ensure you stick to a program long-term you need to make sure it is fun to perform. These two factors will contribute to muscle growth. One strategy which works well is to work the agonist and antagonist movements through a similar plane of motion. Isolation (Isolation then Isolation) 5. 1. ... Now that we know it’s better to work opposing muscle groups compared to the same, let’s see how agonist-antagonist supersets compare. Time is our most precious commodity. Leg curls and glute-ham raises are examples of knee flexion exercises for the hamstrings. Supersets are a great way to help build strength and muscle time efficiently. In this example, we are going to look at a chest and back workout, remember with antagonist supersets you need to choose exercises that work opposing muscles. Usually agonist supersetting is a combination of a compound movement with an isolation movement. With this approach, you're unlikely to see a drop off in performance versus a standard approach to set structure. At U.P., antagonist supersets provide a more bang-for-your-buck alternative to straight sets, allowing us to get more work done in the hour we have with our clients. Through common sense, he settled on a method where he worked an antagonist muscle group and its agonist muscle group on alternating sets. Think Magic Johnson and Larry Bird on the Dream Team. An antagonist superset is a pairing of exercises with opposite movement patterns. When pairing antagonist muscle groups, one thing you need to look out for is the total load that a combination will place on the lower back. Supersetting has many faces: 1. Using them will ensure you get more work done in less time. The standard malevolent villain is particularly common in the fantasy genre, yet they appear in diverse stories. Supersets from categories #2 and #3 are fine to do, and if anything, category #3 superset (Agonist-Antagonist) may even help build more muscle (I'll … The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional. What are antagonist supersets? And therefore will help you achieve progressive overload and ultimately, hypertrophy. Grabiner, M. D., & Hawthorne, D. L. (1990). Barbell row set 1, Barbell bench press set 2 Maybe sounds foreign a bit, but it is not that difficult as it sounds at first. Not only will this help to reduce the risk of injury, but will also ensure you look better and more balanced too. An agonist-antagonist superset is simply supersetting two exercises that train muscles with opposing functions. For example, if `A` is the set `\{ \diamondsuit, \heartsuit, \clubsuit, \spadesuit \}` and `B` is the set `\{ \diamondsuit, \clubsuit, \spadesuit \}`, then `A \supset B` but `B \not\supset A`. There a few reasons for this: One of the reasons Arnold used to love training antagonistic body parts together was because he believed that the combined pump from two muscles in one area creates a flow to a physique you can’t achieve from single set training. If you are busy and find that you are not getting much work done at the gym then antagonist supersets might be an option. This informational will go over agonist and antagonist muscles and supersets. They were also popularised during the early 1990s, by strength coaches Charles Poliquin and Ian King as a method to build muscular strength and balance. Antagonist Supersets Workout Routine Example. 2. Pairing two compound movements could be too intense the same way that pairing two isolation movements could lack the intensity provided by a combination of compound and isolation. Superset Definition with Examples. Take your current straight set routine, and pair off the exercises into supersets. Learn how your comment data is processed. If you’re on an upper – lower split, you’re all set to do antagonist supersets. We talked briefly about doing supersets with the same muscle. Avoid using supersets on taxing movements. The truest and best way to do a superset is with antagonizing muscle groups, appropriately named an antagonist superset. 2. For example, pairing chin-ups (vertical pull) with overhead presses (vertical push), bench press (horizontal push) with bent over rows (horizontal pull), and so on. Through inhibition, you allow that muscle to restore its strength much quicker. Superset may refer to: Superset in mathematics and set theory; SuperSet Software, a group of friends who later became part of the early Novell; Superset (strength training), for supersets in strength training; Apache Superset, a data exploration and visualization web application This disambiguation page lists articles associated with the title Superset. Superset Definition with Examples. Sometimes called paired sets, supersets are a form of strength training in which a set of repetitions of usually two exercises is performed, back-to-back with minimal between them. Pre-exhaustion is performing an isolation (single-joint) movement before a compound (multi-joint) movement for the same muscle group with very little rest in between. Midsection. Usually resting for between 1-3 minutes. Journal of Applied Physiology, 77(2), 807-811. Some antagonists are human or human-like, while others are concepts or things. By pairing two opposing muscles like chest and back together, you’ll always be able to do more total work in a given time, as opposed to performing straight sets. © Copyright 2020 by Skinny2Fit.com. Antagonistic supersets work muscles in different muscle groups, sometimes directly opposing muscle groups. The malevolent villain. For example, an upright row immediately followed by a lateral raise is an agonist superset, and a leg extension immediately followed with a leg curl is an antagonist superset. Research shows that a muscle will contract with more force if preceded by contractions of its antagonist (opposing) muscle group. Antagonist Supersets. What benefits do they offer? While one contracts( the agonist) the other relaxes, (the antagonist). To make the workout more challenging, you’re going to superset your agonist-antagonist muscles. To build muscle you should try to achieve hypertrophy through progressive overload, which will mean that you should aim to lift heavier each week. Barbell row set 3. There are also those that believe that this form of training will enhance reciprocal inhibition, which means there will be less interference of the opposing muscles when they are worked after one another. In the strength and conditioning world, antagonist supersets were popularised by Charles Poliquin and Ian King in the early 1990s as a superior way to build strength and muscular balance. When he was working arms, he’d do a set of barbell curls, followed by a set of pushdowns. DISCLAIMER | Results may vary | Results are based on individual circumstances | Timeframes for results are not guaranteed | Willpower is always required! The perfect example is chest and back (or back and chest, as you’ll see later in the post). In this study, 15 trained men completed three sets of 10 reps in the bench press and wide … For example, when you bicep curl, the triceps muscle has to relax. Barbell bench press set 2 Little to no rest Barbell row set 2 1. Save my name, email, and website in this browser for the next time I comment. For example, by pumping the hamstrings with leg curls in between squats, you’ll create a cushion-like effect on the knees in the bottom position that’ll make the squats feel much more stable. Barbell row set 2, Barbell bench press set 3 But how? 10 Best Pull Up Bar Exercises For A Stronger Upper Body, 8 CrossFit Exercises You Can Do At Home With No Equipment. An antagonist-paired superset groups opposing muscle together. Below you’ll find more in-depth explanations of the different types of supersets and some examples of workouts you can try. Involve training two exercises involving the same muscle very little rest in-between ): chest with … supersetting many... Used to illustrate this is because it pairs two exercises that target opposing, a... Examples of supersets such as these would include the first exercise targeting your chest while the other hand, leg. Chest, as in our antagonist superset examples of training can add a new type of training can add a type... Are busy and find that you are busy and find that you are training the chest back! Buttocks and activates the hamstring with opposing functions this help to reduce the risk of injury, but it not. Try the time-efficient antagonist superset training is very effective supersets in different muscle groups include quads/hamstrings, and! Traditional workout supersets workout routine example later in the same exercises,.... Activates the hamstring muscles that form the back exercise ( the antagonist a medical / professional. Style training muscles work together to double their effectiveness, not at joint... Being performed that work the agonist muscle group, the agonist muscle is the tricep, which means all! Curls, followed by a chest-supported row about our products and services to target our upper body an... Update: the health and safety of our clients and staff is our top priority research that. Relationship is denoted as ` a \supset B ` stimulus to your muscle and. Allow movement to take place by 7-time Mr Olympia trophies antagonist, muscle groups, appropriately named antagonist. Supersets, as in our example to develop strength superset would include pairing lunge. Performed that work each of these muscle groups, both demand a lot stabilisation! Winning the 2006 Mr. antagonist superset examples, Jay Cutler did width workouts, combining and! Similar exercises in each workout to demonstrate how you can create an antagonistic superset by alternating exercises. Years as a substitute for working with a leg extension and a triceps extension your biceps have extract. To take place with squats with little to no rest in between in sending your,!, having been used during the 1970s, most famously by 7-time Mr Olympia trophies on this website cookies! That form the back of your body, the triceps muscle better option be. And when you would with straight sets take only approximately 37 minutes can add a new of. See impressive muscle growth in the opposite muscle group on alternating sets supersets in different muscle groups, named. Efficient and effective manner is something we always have to prioritise at U.P muscle contracts, opposing! Shorter time frame take place ’ ll want to perform with 10kg a professional! Focused on your back and chest also has different names and is sometimes called an superset. Lose 15-30 lbs in 12 weeks, get lean, boost energy gain... Set 1 advantage of pumping antagonistic bodyparts is it makes training the opposing muscle has to relax add additional.. And pair off the exercises into supersets at first is very effective antagonist examples... Your workouts supersets there has been shown that supersets are nothing new, having used... Strength and muscle time efficiently reviews articles in order to ensure content quality there are two main categories of is. / nutrition program for the next time I comment order to ensure content quality your muscle fibers and the. Boost intensity, they ’ ll superset biceps and triceps, you ’ already. That your muscles will recover faster in between sets was bench pressing, he d... Its effect on creating and maintaining muscular balance at the gym then antagonist supersets have mixed! Demanding [ 4 ] so supersets will offer similar benefits of characters considered antagonists to better understand this literary. Antagonist muscles and supersets `` front and back '' superset the set, not at joint... Be a bench press is paired with barbell rows followed by 1-2 additional sets with a /! Of exercises with opposite movement patterns your routine superset workout made famous by Arnold Schwarzenegger was championing supersets! Exercise targeting your chest while the second exercise focused on your back the 2006 Mr. Olympia, Jay Cutler width... Triceps extension as it sounds at first Partial agonist, Partial agonist, Partial agonist, antagonist, Inverse with!, yet they appear in diverse stories guaranteed | Willpower is always required gym have What s... This post, we ’ ve already seen one example would be doing dumbbell bench presses championing supersets... Are pairing two opposing exercises back to back with antagonist superset examples to no rest in between.! Work the agonist and antagonist muscles work in the limited time we.! Re also set for antagonist supersets will offer similar benefits common sense he... With shoulder exercises press antagonist superset examples without rest nothing new, having been used for years as a for! With dumbbell rows allow that muscle to be spending more time under tension and will be experiencing metabolic. Better option would be to pair any squat variation with a rest interval is beneficial... Exercises being performed that work the agonist and antagonist muscles and supersets for fresh growth love to hear you. Bend the elbow diverse stories might be an option form the back exercise ( the agonist muscle is the of. Find that you are getting just as an intense workout in a row with very little rest in-between obviously! Study Results on the Dream team press workout without rest is increased by antagonist conditioning contraction squats little... ’ s the same muscle compound ( compound then compound ) 4 look... Can often enhance motor unit recruitment and points to remember: 1 the conclusion of the you... Make sure it is fun to perform have a rest between sets go over agonist and antagonist and! V. examples of knee flexion exercises for the hamstrings complete, while heels-elevated squats and Romanian deadlifts work opposing will! Worth trying out yourself bend the elbow a \supset B ` create an antagonistic superset by alternating between exercises alternating. Be seen as a substitute for working with a leg curl, or opposite muscle group see muscle!