The neuromuscular relationship
of these opposing muscle groups is known as reciprocal inhibition, which is a fancy way of saying that when one muscle group contracts, the other relaxes.
The second and best way to superset is by pairing exercises
of opposing muscle groups such as back and chest, thighs and hamstrings, biceps and triceps; or different muscle movements such as shoulders and calves, upper abs and lower abs.
Beyond just building the necessary strength and endurance to be able to attack the mountain like you own it, we also knew that it was essential to make sure the programs were balanced for proper development
of opposing muscle groups and joint health in your knees and hips.
It's proven that muscles generate a stronger contraction when they're preceded by contractions
of an opposing muscles group.
Not exact matches
«In my functional training routine, instead
of my «leg» day, where all sets are completed before moving on to the next, I like to incorporate either an
opposing muscle group (push - pull) or some anaerobic intervals in between each set, making the most
of my time.»
The principle
of combining the exercises is the same as with supersets, hitting the
opposing muscle groups with a sequence
of exercises.
They simultaneously work
opposing muscle groups, don't necessarily require the use
of specialized equipment and are simply one
of the most effective exercises for building upper body mass and strength.
Dips are one
of the best upper body exercises, as they simultaneously work
opposing muscle groups and can be used to bring special attention to your chest
muscles while warming up your front shoulders and triceps.
The same could be said
of the abductor
group, which is why it's so important to train our entire body, and to know about the different
opposing muscle groups.
For example, a lot
of the pushing moves or arms in front
of you moves have an
opposing pulling move that would work the opposite
muscle group.
The body is composed
of pairs
of opposing, or antagonistic,
muscle groups that function in different ways from another.
A trained sports therapist would do this for an athlete under their care because they have knowledge
of all the
muscles in the body and
opposing muscle groups, so it's not necessarily something you'd naturally just know, but it IS a handy piece
of information to have.
This type
of supersets refers to performing two exercises that work
opposing muscle groups (while one contracts, the other relaxes), such as chest and back or biceps and triceps, which allows using a higher rep range or heavier weights.
If you like weight training, instead
of waiting after each set, just immediately go to train another body part that is either non-related or an
opposing muscle group.
If
muscle strength between the two
opposing muscle groups, the quads and hamstrings, are roughly equal, the
muscles work in harmony and there's no need for one set
of muscles to pull more weight.
To maximize efficiency and effectiveness
of the workout, pair
opposing muscle groups.
The order
of exercises does matter, as you should alternate working
opposing muscle groups and follow exercises that will get your heart rate up with those that cool it down.»
Suggested exercises: These are just examples for you to get an idea and you can switch them with the type
of exercises you prefer all you need to remember is to work
opposing muscle groups.
Hey Mike, what do you think about more volume (sets
of say 10reps or so, about 10 sets a
muscle group) as
opposed to low volume (3 - 4 sets about, 10reps per
muscle group) for testosterone, ive been experimenting and seems like when i do more sets 8 - 10 per
muscle group but not too high intensity, my hormones go through the roof!
In order to increase the range
of motion at a joint, you need to focus on reducing
muscle tension in the
opposing muscle group — in this case the external rotators, as well as strengthening the internal rotators themselves.
The
opposing group, on the other hand, teaches us that you can get excellent results too by overloading the
muscles and increasing the frequency
of the movements.
The two main types
of supersets are
opposing muscle group supersets and same
muscle group supersets.
One very common form
of a superset workout includes working two
opposing muscle groups back to back and then repeating the circuit.
Supersetting is the practice
of exercising two
opposing muscle groups in quick succession for the purpose
of stimulating
muscle growth and providing rest in either
group alternately.
Both the
opposing muscle group (the
muscles behind or in front
of the stretched
muscle), and the
muscles to be stretched are relaxed.