For arms I plan on following the "Arms by the book" routine. Or a bis/tris workout fills your arms with blood. In a one major muscle group with two smaller muscle group workout split, bodybuilding workouts are designed in such a way that the major muscles (such as the chest, thighs, and back) are paired together with two smaller muscle groups (such as the biceps, triceps, hamstrings, calves, abs, and shoulders) in each workout. You don't get this in a routine that works on the opposing muscle groups principle. True supersets involve opposing muscle groups, while compound sets involve the same muscle group. It doesn’t matter which days you choose but avoid training more than two days in a row. David (author) from Birmingham, UK on September 04, 2020: 18 sets in a day is plenty, but you can add an extra exercise if you want to, and if you still find you are recovering well enough. Supersets are very efficient, as you're working one muscle group while the other is resting. Training Opposing Muscle Groups Don't Hurt Yourself Next Time You Go To The Gym - It's Time To Learn About Opposing Muscle Groups Only your w/o #1 can really qualify as obeying an antagonistic protocol. Stronglifts 5x5 Workout Review. And calves and abdominals are usually trained in the same workout as quads and hamstrings. Question: I am thinking of adopting this opposing muscle group workout. The opposing muscle group regimen is useful in another way too. Try hammering one major muscle group (chest, legs and back) per workout … Delts. Below, you’re going to get the best workouts by muscle group. The goal is to train the opposing muscle groups … Or a bis/tris workout fills your arms with blood. Push-pull workouts with opposing muscle groups. I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up. That’s why if I ever had to miss a day or change the order, I always would skip arms/shoulders day because they got hit pretty good during chest/back. Workout Routines Opposing Muscle Groups : Fastest Way To Build Muscle. Features of Opposing Super Set Workouts. By David. But you always need to make sure you warm up properly before these in order to prepare your body for the heavier work, as well as to help prevent injury. You can get some of the most amazing pumps ever from an opposing muscle groups routine. This is the main reason behind the idea of training two opposite muscle groups (agonist and antagonist muscles), one right after another in a super set. But either way, the opposing muscle groups workout routine is an extremely effective method of training that should give you exceptional results. But this is not the best way to do it, as each body part will only be trained once per week, and as I’ve said before, this is not an optimal frequency for muscle growth. Working a muscle for many reps causes lactic acid build up and muscular fatigue. I go with how I feel and try to squeeze the most out of my routine. A push workout contracts your muscles when weight is being pushed away from your body, meaning the work is done when the muscle contracts as you push. Note: I am no longer a "certified" trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper. But when you get stronger, and the weights you are using get heavier, recovery will become more of an issue. While some explaining was necessary to properly show the difference between free weight exercises, body weight exercises and machines, and compound exercises and isolation exercises, and of course the different weight … There is one small disadvantage, though, and that is that there is more of an overlap between workouts, i.e., in your chest and back workout, you will also be working your arms and shoulders quite hard, and then you will train them again in your arm and shoulder workout. One of the most common ways to train opposing muscle groups is to use antagonistic supersets. This type of training is also known as agonist/antagonist training, and it was Arnold Schwarzenegger's (and many of the other '70s bodybuilders) favorite way of working out. Answer: Yes; that's why I prefer the rotating five day cycle, as it means this will never happen. Mainly, that’s because they offer tons of variety and convenience. 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