Experienced athletes become more difficult to progress over time. This is especially true for bodybuilders. Beginners make some progress almost every subsequent training, professional bodybuilders, as a rule, can not boast of such results. More than half of experienced bodybuilders arrive in a plateau state. This can be avoided by the continuous change of training programs, the use of high-volume methods, the change in the intensity of the lesson, the use of periodization and other methods. Simultaneous training on muscle antagonists is one of them, while the most effective.
Antagonists are called muscles that are opposite to each other. They are pairs such as biceps and triceps, chest and back, front and back deltas, quadriceps and hip biceps. The simultaneous study of opposing muscle groups consists in the fact that when pumping one muscle, blood flow activates the active mechanism of recovery of the second. This training allows you to increase the power of pumping and improve the quality of the recovery process of muscles. Most professionals, including Arnold Schwarzenegger, have been actively practicing, while others continue to include chest and back training in their program.
Workout on the back and pectoral muscles in one day
Athletes who engage in bodybuilding for one to three years should make a program of basic exercises to get further progress from training. It is better to give preference to those who are able to maximize stimulate muscle gain.
- Wide grip pull-ups (3-4 x 8-12);
- Inclined rod pull (3-4 x 8-12);
- Dumbbell barbell tilt (3-4 x 8-12);
- Bench press on a horizontal bench (3-4 x 8-12);
- Dumbbell bench press on an incline bench (3-4 x 8-12);
- Wiring with dumbbells (3-4 x 8-12);
- Pullover for stretching the chest (3-4 x 8-12).
The recommended duration of such a lesson, for which the program should be fully developed, ranges from 60 to 70 minutes. Pauses between sets range from 30 seconds to 1 minute. Each new exercise is best started with a warm-up set or increase the weight using the pyramid method.
Workout on chest and back with super sets
This type of training was used by Arnold Schwarzenegger. He became the first bodybuilder to use supersets. When other bodybuilders of the golden era of bodybuilding used a split system, lagging behind athletes using high-volume training methods, Schwarzenegger succeeded with supernets. One important point should not be missed. Supersets for antagonists are too exhausting, suitable exclusively for athletes with many years of training experience, and are not intended for beginners. If a beginner decides to engage in such a program, then after a few weeks he will get overtraining. Choose this method should only be to those athletes who have been engaged in bodybuilding for more than a year.
The training program for the back and chest within one day with the use of supersets involves the following exercises:
- Bench press + wide grip pull-ups (3-4 supersets of 8-10 reps in each exercise;
- Dumbbell bench press on an incline bench + tilt barbell pull (3-4 super sets of 8-10 reps in each approach);
- Dumbbell breeding + t-bar pull (3-4 x 8-10);
- Push-ups on the bars + pull-ups with a narrow grip (3-4 x 8-10);
- Pullover for stretching the pectoral muscles (3-4 sets of 8-10 repetitions).
It is recommended to start working weights only after warm-up supersets. After each exercise, within one superset, pause within 5-10 seconds. However, before each subsequent superset, they take a one-minute rest break.
Antagonist training like this is really exhausting. Regardless of experience, even bodybuilders with many years of experience in this way are strongly discouraged at every session. A high degree of exhaustion caused by such training can lead to the opposite effect. Excessive “enthusiasm” on supersets on the chest and back will not allow progress, but only provoke the onset of the plateau state, which the athlete wants to avoid by training antagonists.
The optimal frequency of classes in such a system involves alternation, that is, after a day on the supernets there should be regular training, and then again the supernets and so on. This will allow you to continue to progress, achieve new results.
Video “Exercise chest and back training”