T Nation

agonist/antagonist training


#1

I am interested in trying the 5x5 method of training, but I have one problem. It says you should pair agonist/antagonist exercises together. I'm assuming it means if you do a set of bi's you should follow with a set of tri's. My question is are there specific agonist exercises that should only be followed by specific agonist exercises?


#2

They should be in the same plane of movement. In other words, after a set of bench presses, the best antagonist exercise would not be chins, but rows. Chins and shoulder presses could be used together.


#3

No specific guidelines, but Patman's suggestions are good. Rows with bench press, overhead press with chins, bis with tris, hams with quads. The alternating exercises allow for maximal recovery btwn sets of the same exercise.


#4

thank you for the advice!