A Great Muscle Building Workout! Antagonist 4 day Training Split.

A Great Muscle Building Workout
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Today we are going to take a look at another 4 day a week training split this time we are going to focus on agonist/antagonist supersets which is training opposite muscle groups in the same superset. This is a great style of training that gives us some variety from traditional straight sets, helps us get more work done in less time. So it is a good workout for anyone who doesn’t have a lot of time available to train. And for those of you who love the pump this style of training gives you an amazing pump. The other thing that I did with this workout was to strategically place arm training where it has been shown in a Norwegian study to get the best results. But more on that in a minute let’s start with our Monday training day.

So I have set this up Monday, Tuesday, Thursday, and Friday being training days with Wednesday being a rest day in between. Now you can use any days you want just make sure that after 2 days of training you have at least one rest day.

Monday is an upper body day and it will be almost the same as Thursday’s training day except on the Monday our supersets will start with back and Thursday we will start with chest just to make sure we are giving each muscle group a chance to start the supersets when we are freshest. So for example on Monday my very first exercise is pull ups superset with chest dips. Now in a superset there is no rest between the 2 exercises so you would go straight from pull ups to dips. Before you would get a rest.

I like to superset exercises that are on the same plane whenever possible. Which is why I chose pull ups and dips. Another combination of exercises that works here is pull ups and shoulder press as again they are on the same plane. But an exercise I wouldn’t put with pull ups is bench press as that movement isn’t on the same plane and isn’t working the opposite muscle groups as effectively as say pairing bench with bent over rows which is exactly what I did.

Next I combined incline row with incline bench press. With the incline rows focusing more on the upper part of the back and the incline bench press the upper chest.

Now for the last set of exercises for your upper body, I’m giving you a couple of options one is a superset and the other is a triset. I absolutely love the combination of upright rows and shoulder press. But a lot of people have trouble with the upright rows and form is critical for that exercise to be safe for your shoulder. So I’m offering as an alternative a triset of Shoulder exercises as our finisher for this training day. This is actually the same finisher that I’m currently using on my own shoulder workout that I will be posting next week. That is a lateral raise, front raise and finally a reverse fly. Making for a great muscle building workout.

For our lower body day I won’t be doing this antagonist style of supersets as I find it just doesn’t work as well for the lower body with maybe the exception of leg extensions and leg curls. But you might have noticed that we didn’t train arms on our upper body day. The reason for this is the results of this Norwegian study.

What they did is have a group of men train one arm by it’s self and the other arm on another day right after after training legs. The leg workout consisted of 3 sets of leg press, leg extensions and leg curls for a total of 9 sets. The focus was on the bicep and after 11 weeks the arm that was trained with legs was not only larger than the one trained alone but it was a full 7% stronger as well.

The reason they feel this happened is because of the temporary hormone boost we get after a heavy leg workout. Allowing us the opportunity to train in a heightened anabolic state. So I put arm training right after legs in this training split.

Arms are perfect for supersets.
Alternating between bicep and tricep exercises are probably one of the most common supersets. There are so many great possibilities for arm supersets that I have 4 different superset combinations over the two lower body days in this training split. If you would like a copy of this full training split I will be posting it on my Facebook or alternatively you can email me and I’ll send you a copy.

Link to Norwegian study on arm training after legs; https://www.researchgate.net/publication/49842385_Physiological_elevation_of_endogenous_hormones_results_in_superior_strength_training_adaptation