Opposing Muscle Groups

[Pushtoday]

Does anyone else superset opposing muscle groups?

Sometime when I don't have a ton of time or I just want to change things up I train this way.
Usually I do this for arms and sometimes legs.

I'll start with my pressing movement either Close Grips or Weighted Dips.
Then I do Supersets of 1 Tricep Movement and 1 Bicep Movement. For 3-4 Sets
Repeat with different exercises
Finish with 4-5 Sets of just Bicep movement.

With Legs I'll do my Skwatts first 4-6 Sets.
Then I'll Superset Extensions with Lying Leg Curls 3-4 Sets
Repeat with Lunges and RDL.
Finish with Calf work.

Every now and then when I feel like mixing up Chest and back:

Incline Press with Pullups
Flat Bench with Rows

What variations do you do?

[Love2liftkat]

Re: Opposing Muscle Groups

Absolutely! I really enjoy supersets! Currently I am doing push days and pull days twice a week. I superset a power exercise like box jumps/hang cleans etc with a core exercise...then and upper push or pull with a lower push or pull exercise. After that, I superset another push or pull with a mobility movement/drill. Before that it has been much more similar to yours. So many ways to switch it up! Keeps it fun!


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[6p6]

Re: Opposing Muscle Groups

I do on arm day but that's about it unless I'm really healthy joint wise!


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[jipped genes]

Re: Opposing Muscle Groups

i feel it is very productive, back when i was BB/powerlifting i utilized this frequently. I think it works best with biceps and triceps, quads and hams. back and chest when going heavy wear me out and i can't get the most out of each when done back to back rather than when done on separate days.

[chemicallyengineered]

Re: Opposing Muscle Groups

Another variation I use for periods of time is to do 4 sets of a bicep exercise then four sets of tris and keep the workout going that way. It allows you to hit each body part while your fresher than if you did all exercises for one. On a similar fashion when I do back sometimes I will do four sets of a pulldown or pull-up type movement and then do four sets of some type of rowing movement and keep moving through the workout that way and then finish with deads or good mornings.
Lastly for chest I have taken an adjustable bench and put it in the smith to do a shoulder press then immediately adjust the bench and go into an incline bench and then adjust it again and immediately do flat bench as one giant set. Even though I'm sure everyone can do more for flat bench than incline or shoulder press by starting with the weakest lift and moving into your stronger you won't need to change the weight as you are doing a lot of reps before you get to flat so the fatigue makes that same weight that would be light be just right. I know this isn't exactly what the op was talking about but they are some great alternatives to straight sets.

[gusto77]

Re: Opposing Muscle Groups

Absolutely. I typically won't superset back and chest because back is such a large muscle so I like to train it on its own.... But nothing wrong with it at all. As I'm sure you know Arnold was a huge fan of chest and back workouts. Superset ting like exercises can also be very brutal and a cool way to train... Like biceps. Never did it very heavy because I have become a believer that low and moderate weights are more productive and don't mess up the tendons as bad.... But the burn and pump can be phenomenal. Or dumbbell flys and dumbbell presses... Or pec deck flys and push ups. Insane pump.

[Skeletor]

Re: Opposing Muscle Groups

I actually today supersetted heavy benches and ass to grass squats

[smalls1]

Re: Opposing Muscle Groups

Funny you say that because I saw a guy do the exact same thing in the gym tonight lol. Dude was squatting some heavy weight and going ass to grass. I'd rip my ass hole open if I did that.

I actually today supersetted heavy benches and ass to grass squats

[Skeletor]

Re: Opposing Muscle Groups

When I go low like that, my ass definitely don't feel good lol

[BABY1]

Re: Opposing Muscle Groups

older thread, good discussion