Lower Workout for Opposing Muscles

Are Full Body Workouts or Bro Split Training Routines better for muscle growth and fat loss? Find out exactly how often you should train each body part for faster results, and how many days per week you should workout in total based on your specific goals…
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What’s better training your entire body each session or training different body parts on separate days. Which style of training will help you burn more calories each session leading to greater fat loss? How about if you’re trying to build muscle, will have a separate chest day, back day, and a leg day allow you focus more on those specific muscles you’re trying to target ultimately helping you build more muscle and grow? Or can full-body training be just as effective for muscle growth? I’m going to answer all of these questions today and you may be a little surprised by some of these answers… So let’s begin with the pros and cons of each starting first with split training which is also referred to as “a bro split” and it’s usually the default type of training used by bodybuilders. With a very basic split training routine, you’ll be setting up your workout in a way where you’re focusing on only one muscle or one muscle group per day. So a typical basic split training routine might look something like this: Monday would be your chest day. Tuesday your back day. Wednesday would be your leg day. Then Thursday would be shoulders and abs, and then Friday would be biceps and triceps. Then Saturday and Sunday would be your two off days, and you would start the whole routine again on Monday by going back to chest. With full-body training, on the other hand, it’s pretty obvious that you’re going be working your entire body every single session. That means unlike the bro split training you’ll be working your chest, back, arms, legs, and abs all in one day. Usually, a typical full-body training routine will have you working out three times a week with one day off in between each session. So Monday, Wednesday, and Friday would be full-body workouts and then the rest of the week you would have off. So which one of these is better for building muscle? Well, if we want to build muscle and increase our lean body mass faster we want to focus on increasing the volume of our workouts and volume is measured by 4 factors. Intensity, which is the amount of weight you’re lifting, frequency, which essentially is how many days a week you’re working for a muscle group, and then there’s, of course, the total amount of sets, and reps that you’re performing. Increasing any of these 4 factors will help you build more muscle. Now immediately you may notice an advantage that full-body workouts provide over a basic split training routine. They require fewer days at the gym, only 3 instead of 5, and you’ll be targeting all the muscles in your body 3 times a week every week as opposed to split training where you’ll only be targeting each muscle once a week. That means that we’ll be increasing that frequency factor much higher with full-body training, and even if you do spend an entire workout session really beating up your chest with a split training routine, it shouldn’t take longer than a maximum of 3 to 4 days for your chest to recover, which means you’ll miss out on potential muscle gains, since you’ll be waiting 7 days to work your chest again instead of 4 days. So to make up for this lack of frequency other bro split routines have grown in popularity like push/pull routines, opposing body part routines, and upper/lower routines. A push/pull routine focuses on grouping your push muscles like your chest, shoulders, and triceps separately from your pull muscles like back and biceps. A typical routine may look like this: Day 1: Chest, shoulders, and triceps, Day 2: legs and abs, Day 3: Back and biceps, and Day 4 you would take off. Then you would repeat which would allow you to hit each muscle group twice a week. Now With an opposing body part routine, you would group two opposite muscle groups like your chest and back into one workout and each time you perform a set for your chest you would immediately perform another set with no break for your back. By super setting exercises like bench press and rows together you can still lift heavy for each exercise since each exercise works different muscles, and you can save time by pairing two sets together. An example routine would be Day 1: Chest and Back, Day 2: Would be a Leg day where you would be pairing quad and hamstring movements together and Day 3…

If your goal is to build bigger legs in the shortest amount of time possible, you’ve got to focus on the exercises that give you the best ROI on your time in the gym..
Think of your legs as a house, your quads as a shed, and the workers as the muscle you’re recruiting to do the work. Performing isolation exercises (i.e. leg extensions and hamstring curls) is like hiring 10 workers to build the house and telling 8 of them to work on the shed. Sure, you may eventually end up with a nice shed, but the house will never get done..
Now imagine if you hired 100 workers to build the house then told 20 of them to build the shed. Both jobs would get done faster. Focusing your efforts on the big 4 lower body movements we are discussing today is like hiring 100 workers instead of 10..
Are you ready to build your dream home?
In this video I go into the what, why, and how of these 4 lower body mass builders. The movements that, if done correctly, will not just pack slabs of muscle onto your legs, but will result in brute strength and stronger, more resilient joints that improve health and longevity..
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References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435978/.
https://www.ncbi.nlm.nih.gov/pubmed/26252837.
https://www.ncbi.nlm.nih.gov/pubmed/24149748.
https://www.ncbi.nlm.nih.gov/pubmed/26214739

Virtually every muscle in your body has an opposing muscle that is performing the opposite movement. While one muscle is contracting, the opposing muscle is lengthening. Training opposing muscles equally is what keeps your body balanced..
Unfortunately, the muscles on the front of your body, like your biceps or quadriceps, receive the most exercise through daily living and often in the gym, while those opposing muscles on the back (triceps and hamstrings) receive little training leading to imbalances and eventually injury and pain. Another example, if you constantly train and strengthen your abdominals without training your lower back you will soon suffer lower back pain, poor posture and gradual curvature of the spine as your stronger “front” muscles pull against your weaker “back” muscles..
Unless you train to correct these imbalances, the dominant muscles will continue to gain strength as their opposing muscles continue to weaken..
https://www.urbacise.com/blog/training/opposing-muscle-groups-what-they-are-and-how-to-train-them/

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

Antagonist Paired Sets are essentially just back to back exercises that target the opposing muscle groups (i.e. biceps/triceps, hamstring/quads, etc.). The antagonist paired set is executed by performing one set of a given exercise, and then following it up with an exercise that targets the antagonist muscle of the first set..
For example, instead of performing your set of triceps pushdowns and then resting for your next set of the same exercise, you would follow the triceps pushdowns with a biceps curl..
Now, I’m sure you’re familiar with this type of training as it’s been highly popularized in the bodybuilding world as “supersets”; however, there is a difference. For instance, supersets—although performed in the same manner—typically alternate between exercises that target the same muscle-group or a separate muscle-group that isn’t necessarily an opposing muscle..
Antagonist paired Sets, on the other hand, target the opposite muscle-group on the second exercise—an important distinction..
You see, when you pair your sets with the same muscle-group, you inhibit your ability to increase performance. Have you ever done 50 pushups on your first set and then couldn’t get more than 10 on the second? This is due to the fatigue that sets in to the muscle from the high amount of repetitions. And although supersetting two separate muscles that are NOT opposing is a better idea than combining two exercises for the same muscle-group, it doesn’t seem to be as beneficial as antagonist paired sets..
When you pair opposing muscle-groups, not only does it not negatively impact your performance, it improves it..
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References:
https://www.ncbi.nlm.nih.gov/pubmed/20847705.
https://www.ncbi.nlm.nih.gov/pubmed/24626139

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Determining the best workout split is one of the most popular questions being asked by every person that works out. The answer however is not a simple one if you want to be truthful. Anyone that pretends to tell you the one best training split should be avoided when looking for helpful advice. This is because in order to know how to best split your muscle group training you need to ask many questions..
The first thing you need to understand is what your current training goals are. Are you trying to build new muscle? Are you trying to improve your conditioning while losing body fat? Are you trying to develop explosive power and athleticism? The answer to that question can greatly alter the training split that would best fit your goal..
Next you need to understand what type of training split you just completed. For instance, some workout splits are much more successful than others depending on the one that immediately preceded it. Following a period were you were doing high volume low weight training, your muscles are more primed and ready than ever for a change to lower volume. Whether or not you accompany that with an increase in weight would depend on whether strength was a priority for you or not..
Additionally, not all splits are right for every body. If you were going to attempt to build bigger triceps because they were a weak muscle group for you then you would want to prioritize them with additional volume over the course of a training cycle. This could come in the form of a few additional sets at the end of 3 workouts in a week or as an additional day of training per week geared at the triceps..
Finally, while push and pull muscle group splits have their advantages in helping to manage training volume they can’t be relied on as gospel for how you should train. For example, biceps and back are two muscle groups that act to “pull” when active. Training them on the same day would allow you to work the two similar functions without subjecting yourself to overtraining by continually training them on back to back days..
That said, thinking that a push and a pull muscle group can’t be worked together because of this synergy would prevent you from realizing the gains you could see by training this way. See the example of how the back and triceps work well together in this video for an example of this..
At the end of the day, the most important thing to do is make sure you are strategically varying your training splits. Never listen to someone that tells you the best training split to do unless they are aware of what your goals are and where in your training plan you currently are. They need to know what you’ve been training like leading up to this point as well. If you’re looking for a step by step workout plan that varies training splits from phase to phase and does so with science leading the way, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System.
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The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process..
As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets..
What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come..
Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise..
Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges..
The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep..
The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well..
Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed..
Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak..
For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast..
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