Monday, January 27, 2014

Antagonist Supersets - J.P. Catanzaro







 SuperSets are a form of strength training where you pair two exercises, moving from one to the next with littler to no rest in between. This training method can be quite effective because short rest intervals are known to raise both growth hormone and testosterone. 

Of course, supersets will also increase the density of training, another variable that can significantly boost muscle hypertrophy and improve body composition. In The Education of a Bodybuilder Arnold explains how many advanced bodybuilders in Germany would use supersets to save time (i.e., do the same amount of work in less time). According to Schwarzenegger, this method builds your body to its "ultimate size" and allows you to train for "maximum definition."

There are many ways to perform supersets - some will promote greater size, others will promote more definition. When you pair antagonist (opposite) body parts or movement patterns in a superset fashion, it helps to promote balance around a joint for better symmetry and less injuries down the road, it increases range of motion (the greater the range of motion, the more muscle you stimulate), and it allows you to get more work done in any given time frame - and as you know, more work gets better results!

By the way, research indicates that greater workloads are achieved over a number of sets with constant reps rather than constant loads, so lower the weight if you must after each set to stay within the rep bracket.


 Sample Antagonist SuperSet Routine 

Day One - Shoulders, Back, and Chest.

4010 denotes a four number sequence which relates to four different phases of the lift. The first number represents the time in seconds to lower the load (eccentric), the second number is a hold in the stretched position, the third number is the lifting (concentric) phase, and the fourth number is a hold in the top position. Therefore, your 4010 example would denote a 4s eccentric, no pause, a 1s concentric and no pause at the top. Rest no more than 10 seconds between 1 and 2 sections of the supersets, and 180 seconds between full supersets.

A1. Standing Mid-Grip Barbell Press: 3 x 6-8@4010, 10 sec ->
A2. Close-Grip Chin-Up: 3 x 6-8@4010, 180 sec.

B1. 45-Degree Incline Neutral-Grip Dumbbell Press: 3 x 8-10@3010, 10 sec ->
B2. Seated Mid-Neutral-Grip Cable Pulldown: 3 x 8-10@3010, 150 sec.

C1. Flat Pronated-Grip Dumbbell Press: 3 x 10-12@2010, 10 sec ->
C2. Seated Rope Row to Neck: 3 x 10-12@2010, 120 sec.

D1. Bentover Cable Crossover: 3 x 12-15@1010, 10 sec ->
D2. Seated Dumbbell Lateral Raise: 3 x 12-15@1010, 90 sec.  


Day Two - Legs and Abdominals.

A1. Heels-Elevated Barbell Hack Squat: 3 x 6-8@4010, 10 sec ->
A2. Seated Leg Curl: 3 x 6-8@4010, 180 sec.

B1. Bent-Knee Hex-Bar Deadlift: 3 x 8-10@3010, 10 sec ->
B2. Decline Sit-Up: 3 x 8-10@3010, 150 sec.

C1. Reverse Hyperextension: 3 x 10-12@2010, 10 sec ->
C2. Hanging Leg Raise: 3 x 10-12@2010, 120 sec.

D1. Seated Calf Raise: 3 x 12-15@1010, 10 sec ->
D2. Seated Tibialis Raise: 3 x 12-15@1010, 90 sec.


Day Three - Arms.

A1. Standing Reverse-Grip EZ-Bar Curl: 3 x 6-8@4010, 10 sec ->
A2. Tiger Bend Push-Up: 3 x 6-8@4010, 180 sec.

B1. Seated Midline Hammer Curl: 3 x 8-10@3010, 10 sec ->
B2. Standing Rope Pressdown: 3 x 8-10@3010, 150 sec.

C1. Standing Twisting Rope Curl: 3 x 10-12@2010, 10 sec ->
C2. Flat Twisting Dumbbell Triceps Extension: 3 x 10-12@2010, 120 sec.

D1. Seated Reverse-Grip EZ-Bar Wrist Curl: 3 x 12-15@1010, 10 sec ->
D2. Seated Barbell Wrist Curl: 3 x 12-15@1010, 90 sec.     














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