Shari Duncan

Tag: Supersets

Opposites Attract: Train opposing muscles to achieve muscular balance.
Shari

by on Feb.06, 2011, under Fitness, Natural Bodybuilding, Strength and Agility Training

… and build more muscle in less time with supersets.

Strength training is an important component of fitness, but when done improperly it can result in muscle imbalance and result in injury.  The effectiveness of a workout also depends on what you want to achieve in regards to your fitness.  There are many ways to combine muscle groups to get the most out of your workouts. One popular technique is to train opposing (antagonistic) muscle groups together especially if the goal is to improve muscularity (muscle tone) and endurance.

Opposing muscle groups are your chest and back or your biceps and triceps, for example. (Think front/back or inner/outer).  But because the triceps support the muscles of the chest, you could also consider the triceps to be a secondary opposing muscle group of the back muscles and train them together.  Other examples would include training quadriceps with hamstrings, or abdominals and erector spinae. (lower back) in the same session.

work lower back, when training abdominals to prevent muscle imbalance

PRIMARY ANTAGONIST MUSCLE GROUPS

1) Pecs/Lats
2) Biceps/Triceps
3) Quadriceps/Hamstrings
4) Abdominals/Lower Back

Opposing muscle workouts are most effective by doing supersets.

A superset is performing two exercises in a row without stopping (or with very minimal rest) for a prescribed amount of sets. An example of this type of superset would be doing one set of bench press (for your chest) followed immediately by a set of pull ups (for your back). When you first start doing these, you may find that endurance is a problem but stamina will improve with time.

Let’s say you choose to train your chest and biceps during one workout.   Because the biceps are involved minimally in exercises for the chest, you will not be pre-exhausting your biceps. The result is that you will be able to train both your chest and your biceps with the maximum amount of concentration, effort and weight and because each muscle group gets the maximum amount of rest in between sets, you may ultimately be able to lift more, and thus over time, increase strength.

Opposing muscle supersets are a very effective training technique for many other reasons too:

  • Saves Time
  • Offers a greater challenge than traditional workouts
  • Creates variety and encourages new muscle growth
  • Eliminates the natural tendency to rest too long between set

So when you find yourself crunched for time, instead of skipping exercises, or reducing the number of sets or even ditching your workout completely… opt for super-setting for a new challenge.  With super setting, you can complete the same 60 minute workout in 40 minutes… and with increased intensity!  You will recruit more muscle fibers, over different muscle groups, in a shorter period of time.  WOW!

Training opposing muscles may also prevent injuries.

This is because the muscles that work together are in balance with one another rather than one over powering another. Working opposing muscles combined with stretching the muscles that have been worked prevents one muscle from becoming significantly tighter than it’s opposer and thus injury is less likely. When a muscle is worked it becomes tighter and the tendons connecting those muscles to the bone also become thicker and stronger.  When muscle imbalance occurs it is important to strengthen the opposing muscle and also to stretch the tight muscles.  So if you want to prevent injury and keep muscles in balance, train opposing muscles and always stretch after exercise.

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