Antagonistic Superset Workout: Up For The Challenge?

Supersetting is an extremely effective workout style where you perform two exercises back to back with no rest. Discover what the antagonistic superset workout is and how effective it can be.

Imagine being in a time crunch to complete your workout. Today is chest/back day and your normal workout takes 60 minutes to complete. You really want to get the best out of your workout and can only go for 40 minutes max. Several options present themselves:

  1. Remove exercises
  2. Reduce Sets/Reps
  3. Skip the Workout

Supersets For Growth!
A superset is when two exercises are performed in a row without stopping. When you start doing these for the first time, you'll find that your endurance may be a problem, but before long you will learn to love them.
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Supersetting is an extremely effective workout style where you perform two exercises back to back with no rest. You can blast the chest and then hit the back. You can push your triceps to the limit and follow that up with bicep work. So many possibilities exist in the superset world.

dot Superset Types: dot

Supersetting has many faces:

  • Pre-exhaustion (Isolation then Compound)
  • Post-exhaustion (Compound then Isolation)
  • Same Muscle Compound (Compound then Compound)
  • Isolation (Isolation then Isolation)
  • Antagonistic (Opposing muscle groups)
  • Circuit (3 exercises chained together)

dot Why Superset? dot

Supersetting is great for a number of reasons

  1. Saves Time
  2. Offers a greater challenge than traditional workouts
  3. Creates variety and encourages new muscle growth
  4. Eliminates the natural tendency to rest too long between sets

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What's Not To Love?

My most rewarding experience with supersetting has come with Antagonistic supersets. I enjoy the ability to chain compound exercises together. You recruit more muscle fibers, over different muscle groups, in a shorter period of time. What's not to love?

dot Superset Video Guide: dot


dot Antagonistic Superset: dot

The prescription below is one I used earlier this year. The paired numbers indicate a superset. This workout is one of my favorites. I peeled off 8 pounds in a month using it.

Box Jump Box Jump Box Jump Box Jump
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Box Jumps.
Video: Windows Media - RealPlayer - MPEG


This workout will challenge you unlike any straight set workout. Using the proper weights on a combination like lying dumbbell press and T-Bar row or barbell step up and hack squat will tax you mentally and physically. You'll leave the gym every day exhausted, drained and most of all better. This clash of opposing muscles is sure to push you past your limits!