Training antagonist muscles, you pump out opposite muscle groups in one workout. It was one of the favorite ways to train such a legend as Arnold Schwarzenegger. There are several advantages of such split:
- It can save your time if you decide to make a superstte from exercises aimed at pumping antagonist muscle, such as breasts and spin.
- This will help you to become stronger if you decide to alternate the sets of pumping one muscle group (for example, chest) and the associates of the opposite group (spin). For example, you perform the bench lying on a horizontal bench, followed by a 90-second holiday, and then go to pull-ups, followed by a 90-second stay (after, start a cycle again). In total, you will have a 3-minute break plus the time spent on the approach with pull-ups until you return to the yield lying. Using this method, you will notice that your strength in some places will noticeably increase, since the nervous system will be easier and faster between approaches.
3-day split antagonist muscle training
Day 1 - Breasts / Spin / Press
Day 2 - quadriceps / biceps hips / caviar
Day 3 - Shoulders / Biceps / Triceps
- Perform 10-12 approaches for large muscle groups (breasts, spin, legs, shoulders) and 8-10 sets for small muscle groups (press, caviar, biceps, triceps). These figures work for the majority, but genetically gifted athletes can increase the number of sets.
- For a set of muscle mass, the next frequency of workouts is suitable: train three days, one day resting.
- If you want to get rid of fat and you have enough time, then such frequency of workouts will work well for you: train six days in a row, then resting on the seventh day. Here are some more options: 5 days we train, 2 days rest (weekends remain free) or 3 days we train, 1 rest, then we train 2 days, 1 day rest (on Thursday and Sunday you can wore).
- Hardgeeners will extract the greatest benefit, training 2 days, 1 day resting, 1 day training, 1 day resting. Alternatively, hardheneers can simply train for even or odd days, pumping every group of muscles only once a week.
4-day split muscle antagonist training
Day 1 - Breasts / Back
Day 2 - Quadriceps / Biceps Hips
Day 3 - shoulders / caviar
Day 4 - Biceps / Triceps / Press
- Since this program divides the body for 4 days, you can perform more sets for each muscle group. Such a program is more suitable for advanced athletes. The most optimal option will be the performance of 12-15 sets for large muscle groups (breasts, spin, legs, shoulders) and 12 sets for small muscle groups (press, caviar, biceps, triceps).
- For a set of muscle mass and for loss of fat is suitable for the next frequency of workouts: train four days, one day rest.
- Hardgeeners will extract the greatest benefit, training 2 days, 1 day resting, 2 days training, 2 days resting.
Antagonist muscles are muscle groups performed by the actions of which, according to anatomical features, are opposite to each other. For example, the muscles located in the chest area are the press, the muscles located in the back area are responsible for traction.
These processes occur at one anatomical action, the difference lies only in the fact that the position of the body changes in the same power vector.
According to a functional basis, muscle groups are divided into several basic types:
- film muscles
- muscles-extensors
- muscle synergists
- antagon muscles.
Synergists are muscles that at the same time produce movements in various directions.
Opposite functions are performed by muscles - antagonists. For example, in order to bend the back, sometimes several participate, and they all belong to the category of synergists.
The muscles that are responsible for the extension of the body are antagonists.
Almost all the muscles antagonists are in interaction with one or two joints, so when they reduce the joints begin to move.
The most common types of muscle movement - antagonists must be attributed to bending, extension, rotation, etc. Muscles that are responsible for bending are located in front of the joints.
Behind the joints are antagonists who are needed to extend the torso and limbs. However, in the knee and ankle joints, this scheme is used exactly the opposite.
Examples of muscle - antagonists
Antagonists in bodybuilding are important, since this muscular group is the basis for building training split systems.
The fact is that the muscle data, as it is impossible to be combined with each other, therefore, if antagonists will exercise heavily in one day, then such training will bring a high level of efficiency.
Without knowledge of which muscles are included in the discharge of antagonists, there is no chance of compiling competent and, so it is necessary to note the main examples of muscles - antagonists:
- Triceps and biceps. Biceps is responsible for bending the arms, the triceps is extensive.
- Breast and spin muscles. The main task of the muscles of the back lies in the pull. Breast muscles perform bench movements.
- Quadricepsy and. The femoral biceps bends his leg, the other muscle is responsible for its extension.
There are also additional antagon muscles, but they did not receive wide use in bodybuilding for training.
Application in bodybuilding
Training muscles of antagonists, as a rule, occurs simultaneously. This means that both muscles have about the same development, as, training together, both muscles get a sufficient degree of load, and, therefore, a good level of growth and development.
These muscle groups do not interfere with each other, even if during the workout it will be necessary to perform a number of heavy exercises.
One of the advantages of the muscle antagonists is that they make it possible to use supersets in the process of workouts. Many are combined into one superstar separated exercises aimed at triceps and biceps.
Despite the fact that these are pretty heavy exercises, all athletes perform them without any problems.
But if you combine the exercises on the biceps and muscles of your back, the result will be opposed to one superstam. The first to say that it is necessary to spread the superstas on the back and the chest was Arnold Schwarzenegger.
In force training, the muscles are played with an important role - antagonists that give a lot of advantages and a high level of efficiency.
With a competent compilation of exercises on this muscular
the group will be observed accelerated growth of power indicators, as well as a significant increase in muscle mass. Before training, you should not forget that it is necessary to spend high-quality workout and heat the whole body.
Effective exercises
As soon as one of the muscles - antagonists begin to actively work, it immediately activates his muscular "partner", so that at a convenient case she could show the reaction in seconds.
One of the most efficient and well-known exercises is the "extension of legs in the simulator", initially does not strain the femoral biceps. But in the process, while quadriceps, the femoral biceps has an increased level of the nervous tone, and the amount of blood circulating in this muscle, on average increases by 30% compared with the rest of the rest.
It is best for training exercises that allow biceps in turn. In this case, the "roles" of muscle groups occurs, but, at the same time, the tide of blood into an unused muscle creates a powerful level of pamping.
For training and extension of muscle body weight, as a rule, a linear method is used, which is to perform basic exercises that replace each other.
According to professionals, and confirms statistics, muscles that perform a series of opposite functions of functions, it is necessary to load within one workout.
It is this approach that will increase the efficiency of training and will lead to a rapid increase in muscle mass.
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In our last article, we disassemble the features and importance of antagonist muscle in power training. This topic is quite voluminous, so those who do not imagine this issue, it is recommended to familiarize yourself with the article, and then proceed to this article.
Today we will analyze the training program, which is based on the muscle antagonists training. This program has many advantages that we will talk about just below.
Advantages of antagonist muscle training
Training, which is based on the work with antagonist muscles, has several key advantages:
- Significant training intensity
Due to the fact that the exercises on the antagonist muscles do not interfere with each other and do not affect the effectiveness of each of them, the overall intensity of the training will be significantly higher. Classic example - training chest and backs in one day, training of biceps and triceps in one day and so on.
- Improving the power potential of the antagonist
When performing, for example, exercises for breast muscles, their antagonist - muscles of the back - stretch, thereby increasing their own power (by improving the contractility). When performing traction movements on the back, the breast muscles are exposed to stretching, which in turn also increase their contractile ability (and, accordingly, strength). Thus, the training is obtained much more efficient.
- reducing training time
Insulating exercises on antagon muscles can easily unite in without loss of their effectiveness and performance of execution. All this will contribute to a significant reduction in training time.
Antagonist muscle training program
The program presented below provides training 3 times a week on the following split circuit:
- Monday: chest + back
- Wednesday: Biceps hips + quadriceps
- Friday: biceps + triceps
A small disadvantage of this complex is the lack of a full-fledged training for deltoid muscles, since it is nowhere to insert it into this split.
The proposed program is very effective, in terms of a set of muscle mass, but it can be too heavy for beginners. Therefore, first of all, I would recommend this complex with experienced athletes, having experience of training at least 1 year.
Monday (breast + back)
| Exercises | Approaches | Repeat | Rest between approaches |
|---|---|---|---|
| Rods Lyzhima | 3 | 6 | 3 min |
| Tightening with weight | 3 | 6 | 3 min |
| Gathering dumbbells lying | 3 | 8 | 3 min |
| Inclined traction reverse grip | 3 | 8 | 3 min |
| Crossovers in superset Chest thrust on block |
3 | 12 | 2.5 min |
| Breeding dumbbells lying in superset Link dumbbells with one hand in the slope |
3 | 15 | 2.5 min |
Wednesday (biceps hips + quadriceps)
| Exercises | Approaches | Repeat | Rest between approaches |
|---|---|---|---|
| Romanian launcher | 3 | 6 | 3 min |
| Hoom feet | 3 | 6 | 3 min |
| Hyperextension for biceps hips | 3 | 8 | 2.5 min |
| Fucks with dumbbells | 3 | 8 | 2.5 min |
| Flexion of legs in the simulator in superset Extension of legs in the simulator |
3 | 12 | 2.5 min |
The technique of performing the above exercises can be found here:
Friday (biceps + triceps)
| Exercises | Approaches | Repeat | Rest between approaches |
|---|---|---|---|
| Bicep | 3 | 6 | 3 min |
| Push-ups on the bars with weight | 3 | 6 | 3 min |
| "Hammer" standing | 3 | 8 | 3 min |
| Beast lying a narrow grip | 3 | 8 | 3 min |
| Rod rise on Scott Bench in superset Extension of hands because of the head with dumbbell |
3 | 12 | 2.5 min |
| Ringing hands on the bottom block standing in superset Hand extension on the top block standing |
3 | 15 | 2.5 min |
The technique of performing the exercises presented above can be found here.
Antagonists call those muscles that perform the opposite job - bend and extensive, tightened and stretched, etc. Examples are the following muscles: chest and top of the back, biceps and triceps, press and lower back, quadriceps and biceps of the thigh. The training of these "couples" brings the body and figure a great benefit, allowing to reduce the workout time and use their resources with maximum benefit.
The training of opposing muscle groups helps not only look better, but also serves as the prevention of many ailments. The strong muscles of the lower back and the prevention of osteochondrosis and hernia, the widest muscles of the back in a pair with chest helps the full work of the heart, lungs, etc.
You can train the muscles antagonists in several schemes - just do the exercises with each other, or perform superstas. Superset is an approach that connects two exercises to antagonists. That is, you first make an approach to the press, and next, without rest - an approach to the lower back. Such an alternation allows not only to save time, but also improves the work of the muscles themselves. When you do some kind of exercise, the other muscular group is filled with blood and nutrients, and there are no obstacles to the next "load" and it! In principle, you can train how it is more convenient for you - to make superstas or just exercises to the muscles antagonists one after another. I will give an example a small complex.
Complexes of exercises for antagonist muscles
Couple number 1 - chest and top of the back
The breast muscles attract your attractive form to your Bust, and the back muscles help breed shoulders and show all the same attractive part of your figure. Neglecting the exercises for the top of the back will lead to a slope, and if not to do, the appearance of "into the profile" will not be very. The full development of these muscle groups helps to form a good posture and improve the shape of the chest. It is only important to train right - the load on the back should be a third more! That is, two exercises for breasts and three - for the back, then these muscles antagonists will work coordinated and do not cause the "skew" of the shape.Exercise for swelling muscles
The top of the back, the other muscles (belly and legs) work as stabilizers. Lie the stomach on the phytball, placing the ball under the hips, in the hands take the rubber ribbon, put your hands on the floor. Take up. Raise hands up, straining back muscles and upper shoulder belts.
Exercise for the widest muscles of the back
Espander is suitable for work or. Lie on the floor on the stomach, take a ribbon or an expendler on a width of about 80 cm. Strain the muscles of the back and buttocks and lift the body from the floor, bending your hands in the elbows, get the tape for the head. During the execution of the exercise, as much as possible and divorce the blades.
"Mill" on phytball
Wonderfully trains the upper shoulder belt and the vestibular apparatus, well loads the widest muscle of the back.
Now go to the breast training. As I said, you can make two exercises - push-ups from your knees or straight feet plus - breeding hands with dumbbells or expander.
Muscles Antagonists № 2 - Press and Lonas
Twisting for the press with phytball
Straight muscle, upper and lower abdomen. To perform the exercise, you will need a gymnastic ball, although it is not suitable for a small pillow or a towel, twisted with roller.
Press Exercise with Fitball
Straightening the muscles of the press, housing and hips, roll back the ball forward as much as you can, and then return to the starting position.
Exercise for lower back
The lifting of the housing from the position lying on the stomach is a wonderful exercise that helps remove the fat from the loin, get rid of pain in this area and "form the waist of the back."
The muscles of antagonists - the press and the waist there is also a feature - the loin in women, as a rule, is so loaded during the day (because of our love for shoes on heels and anatomical features), but the press requires additional load, so it is a little more attention.
Despite the fact that during the "pair" training muscle is well stretched, at the end of the workout will not be superfluous!
After you got acquainted with the description of the exercises and looked at the photo, look more and video.
The days when you were engaged in general schemes and was completely satisfied with myself and the results, alas, passed. It is time to replace the thoughtful separate, which will allow you to load various muscle groups apart. Only here are the elementary mathematical skills of "division" in the iron sports you will not be useful to you, here the compiler requires a special "split-thinking".
It is easy to develop it - it is enough just to understand according to which principle in split programs there is a combination of muscle groups. And let's start with the elementary: acquaintance with the conditional concepts of antagonational and synergizing muscle groups.
The antagoning includes muscle groups that perform the opposite function relative to each other:
- Flexion or extension;
- Bringing or lead;
- Protect or retraction.
In the light of the fact that such muscle couples take part in multidirectional work, anatomically, they are also located "on different sides of the barricades" - symmetrically from the varieve sides of the joint or body.
Physiological training of antagonist training
With an extreme dynamic reduction in one muscle, its functional "rival" (antagonist) is in light static voltage, thus obtaining an additional "passive" stimulation.
How to train antagonist muscles?
One of the most famous muscle training techniques with multidirectional functions, the essence of which consists in a pairs of uniting exercises for antagonists - super-seats.
That is, you perform an approach of the exercise per group, and after without pauses, you download it "antipode".
Naturally, "biosportsmen", preferring to work without chipping support, practicing such a depleting reception is not possible.
Therefore, more "life" turns out to be an alternate scheme of training of antagonists - the set of exercises per group is replaced by movement to another.
Advantages of "mating" antagonists
The use of the combined technique allows you to carry out a full-fledged training at once two "dominant" muscle groups are not easy without loss in intensity and overall performance, but with a significant increase.
And not only the technical side plays a role here, because after brutal approaches to one muscle, antagoning to it remains "fresh".
A purely physiological factor is played on your hand - "rival" muscle groups are restored faster between approaches. In addition to the will, the image of the legendary Arni pops up in memory, which is illustrated by a personal example of the performance of such a division scheme.
Examples of antagonist groups
The classic and most visual examples of such "pole" muscles are shown in the table below. To easier to adapt "this revelation" to force practices, use the proposed exercise combinations.
Synergists. Work in "synergies"
However, each of the muscle groups can also act in another "Ipostasi" to interact with other muscle groups when performing movement, perform an identical contractile function. Such the existing muscles are coated with synergists.
The interdependence of the muscle partners is easier to consider on the example of specific exercises:
Synergist muscle training
The principle of training of synergists is the layout of large and smaller muscle groups, which are involved in one movement. Since the role of the first violin always takes on a giant group (it pulls the "blanket" on load) to be its first and "on the ambrusura".
The training formula looks like this: open a training session 1-2 with heavy "common" for training groups with exercises, and then achieve minor muscles - 2-4 directed movements.
Tip: Muscular groups, "seen" even in indirect interaction, should be divided away in the weekly cycle. That is, if yesterday you threatened hard on your breast, it is obvious that today you will "not go" a shoulder training.Benefits of training synergist
As a rule, the layout of exercises on synergist muscles in one day gives a cumulatively smaller intensity of the load on the muscular group within the microcycle, rather than the simultaneous study of antagonation muscles.
Therefore, such an option of training is often intuitive or consciously choose those athletes whose reducing abilities are not too high.
In addition, a powerful hormonal return, arising from the training of large groups "covers" and small muscles, which positively affects its development indicators.