This is a great alternative for people that are limited for time and interested in maintaining high strength levels.
When you work an opposing muscle group directly after the original muscle, studies have shown that the nervous system activation can actually INCREASE strength in the second muscle group when you work it.
Here are some examples of Antagonistic Supersets:
Chest & Back
flat barbell bench press + bent-over barbell rows
Biceps & Triceps
barbell curls + close grip bench press
Quadriceps & Hamstrings
leg extensions + leg curls
With this type of training, it is common to split your workouts into upper and lower body days.
Here is one example:
- Monday – Lower Body
- Tuesday – Upper Body
- Thursday – Lower Body
- Friday – Upper Body
Adjust exercise variables to fit your goals:
Strength Endurance: 12-20 reps, 2-3 sets/exercise, 30sec-2min rest between sets, slower tempo.
Gain Muscle: 8-12 reps, 3-4 sets/exercise, 1-2 minutes between sets, 2-0-2 tempo.
Get Strong: 3-7 reps, 2-5 sets/exercise, 2-5 minutes between sets, 1-0-1 tempo