How to Boost Muscle Growth & Overall Fitness WITHOUT Extra Effort via Agonist-Antagonist Superset Training!

Aloha my friends!

Since I just announced the imminent launch of my first publicly-available FULL BODY workout program… I thought I’d take today to explain why it features AGONIST-ANTAGONIST splits rather than any other split technique out there (such as the popular “Push – Pull – Legs” split). This is a critical science-based exercise principle and tip that can drastically improve virtually every facet of your training results regardless of whether or not you go through that program!

First off, some definitions. The term “agonist” refers to a muscle performing a specific movement (i.e. an AGONIST for elbow flexion is the biceps), and the term “antagonist” refers to a muscle that performs the exact OPPOSITE movement (i.e. an ANTAGONIST for elbow flexion would be the triceps, since it performs elbow extension – the opposite of elbow flexion). 

Antagonistic training then (also called “Reciprocal” training) is when you pair two muscles or muscle groups that are antagonistic to each other in the SAME workout, and SUPERSET them (alternate between exercises that target the opposing muscles). 

Research has shown that when compared to equal amounts of “Traditional” training where you work synergists together (i.e. chest and triceps), Antagonistic training produces drastically superior results! Including all of the following (full details on this page):

Those are mind-blowing results when you consider that we’re talking equal amounts of workout volume here. Significantly better results in virtually every area that matters, without requiring any extra effort. Simply switching up which muscle groups you work together!

And if you want to take it to the next level… the closer you can get to EXACT opposites (meaning taking it all the way to the regional level), the better the results!

Take, for example, a cross-body incline press movement working the UPPER chest (see GIF #1 below). While ANY back exercise would technically be antagonistic… the greatest benefits would come from working the EXACT opposite movement, which in this case would be a LOWER back exercise that starts with the arm up and across the body, and then pulls down and out! (See GIF #2 below)

Now, if you’ve listened to me for any length of time, you won’t be surprised by the one caveat I’m going to give here.

As always, VARIETY is king!!

So even though Antagonistic training performs better when compared to any other single split technique… that doesn’t mean you should use it for the next 10 years to the exclusion of all else. You still would benefit from mixing your splits up at least every few months.

Application: Superset ANTAGONISTIC muscles and muscle groups together in your workouts!!

Relevant Research Article(s):
      1) The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults

      2) Agonist-antagonist paired set resistance training: a brief review

Related Dr. Gains YouTube Video(s):         

      1) 6 Reasons Why WEIGHT Training is BETTER Than CARDIO For Long-Term Weight / Fat Loss (25+ Studies) 

Related Product(s):         

      1) Hypertrophy Series Total Body Program – Antagonist Splits