so im starting up this t-nations TBT routine this week
and im confused on antagonist training
"2) Weeks 2,4,6 and 8 are to be performed as antagonist training. Every session consists of six exercises so antagonist training is simple; all you have to do is perform three antagonist exercise groupings during each workout.
For instance, perform quads/hams, chest/back, and biceps/triceps exercise pairings for the recommended sets and reps.
Example: Do one set for chest, then one for back, then another for chest, etc. Then move on to the next pairing, like quads/hams or biceps/triceps. "
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
so if im doing 3 sets for my workouts then if i were doing chest and back, with this “antagonist training” concept for example i’d do 1 set bench, 1 set db rows, then 1 set bench again or how does it work?
and its giving me examples pairing chest and back and bis and tris, i figured it’d be chest and tris and bis and back, but im probably wrong
if anybody could clarify for me i’d appreciate it