Say goodbye to long hours spent at the gym and hello to agonist and antagonist muscle training: A streamlined and effective training routine that delivers results in no time.
Agonist and antagonist muscle training has been my go-to workout routine for several years now.
I have discovered that this method of training is not only highly effective but also incredibly time-efficient. This training approach not only improves muscular endurance but also aids in building and maintaining a well-balanced physique.
By targeting both the agonist and antagonist muscles simultaneously, this training method maximises the efficiency of each workout session. With consistent dedication and proper form, I have witnessed gains in my strength, endurance and physique.
Here are the two workout programs that I am currently using. I have a gym workout program and a home gym workout program.
The gym workout program focuses on compound exercises such as squats, deadlifts, pull-ups and bench presses, which engage multiple muscle groups simultaneously.
On the other hand, the home gym workout program incorporates bodyweight exercises and resistance bands to effectively target specific muscle groups. Whether I have access to a fully equipped gym or just my home gym setup, I can always rely on these programs to provide a challenging and rewarding workout experience.
Join me on this journey. You'll be amazed at how quickly you can achieve your fitness goals.
I consistently prioritise these exercises or their variations in my routine. Typically, I perform a set of one exercise followed by a 2 to 3-minute rest before doing the next exercise.
However, when I find myself pressed for time, I opt for supersets, where I pair up the two exercises and complete them back-to-back. In this case, I allow myself a brief 2 to 3-minute rest between sets.
Day 1 - Upper body
Pull-ups (narrow grip) or chin-ups - 3 to 4 sets x 10 to 20 reps
Barbell bench press - 3 to 4 sets x 8 to 15 reps
Low row cable machine - 3 to 4 sets x 8 to 15 reps
Incline dumbbell press - 3 to 4 sets x 8 to 15 reps
Dumbbell lateral raise - 3 to 4 sets x 8 to 15 reps
Face pulls - 3 to 4 sets x 8 to 15 reps
Barbell bicep curl - 3 to 4 sets x 8 to 15 reps
Tricep push down (using bar or machine) - 3 to 4 sets x 8 to 15 reps
Day 2 - Lower body
Bulgarian split squat - 3 to 4 sets x 8 to 15 reps
Romanian deadlift - 3 to 4 sets x 8 to 15 reps
Calf raises - 3 to 4 sets x 12 to 20 reps
Two core exercises of my choice (For example, hanging leg raise and standing cable wood chop) - 3 to 4 sets x 10 to 20 reps
Walking lunges - 3 to 4 sets x 30 steps
Day 3 - Active rest
Walking or cycling
Day 4 - Upper body
Pull-ups (wide grip) or chin-ups - 3 to 4 sets x 10 to 20 reps
Dumbbell bench press - 3 to 4 sets x 8 to 15 reps
Single arm dumbbell row - 3 to 4 sets x 8 to 15 reps on each side
Incline barbell press - 3 to 4 sets x 8 to 15 reps
Dumbbell lateral raise - 3 to 4 sets x 8 to 15 reps
Rear delt machine - 3 to 4 sets x 8 to 15 reps
Alternating dumbbell bicep curl - 3 to 4 sets x 8 to 15 reps on each side
Tricep push down (using rope or machine) - 3 to 4 sets x 8 to 15 reps
Day 5 - Lower body
Split squat - 3 to 4 sets x 8 to 15 reps on each side
Barbell hip thrust - 3 to 4 sets x 8 to 15 reps
Calf raises - 3 to 4 sets x 12 to 20 reps
Two core exercises of my choice (For example, hanging leg raise and standing cable wood chop) - 3 to 4 sets x 10 to 20 reps
Walking lunges - 3 to 4 sets x 30 steps
Day 6 & 7 - Active rest or rest
Walking or cycling
I'll do a modified workout using a weighted vest at home on the days I can't get to the gym, don't feel like working out at the gym or lack the time.
My upper body workout typically revolves around four key exercises: weighted pull-ups with weighted push-ups and weighted dips with weighted suspension trainer (or rings) rows.
Upper body
Pull up (using rings or bar) - 3 to 4 sets x 10 to 20 reps
Push up - 3 to 4 sets x 20+ reps
Suspension trainer (TRX) row - 3 to 4 sets x 10 to 20 reps
Dips - 3 to 4 sets x 10 to 20 reps
Bicep curl (using dumbbells or TRX) - 3 to 4 sets x 10 to 15 reps
TRX tricep extension - 3 to 4 sets x 10 to 15 reps
Battle rope waves - 3 to 4 sets x 20 to 30 seconds
Resistance band pull apart - 3 to 4 sets x 10 to 15 reps
Lower body
Bulgarian split squat or split squat - 3 to 4 sets x 8 to 15 reps on each side
Dumbbell Romanian deadlift - 3 to 4 sets x 8 to 15 reps
Standing calf raise - 3 to 4 sets x 12 to 20 reps
Two core exercises of my choice (For example, hanging leg raise and standing resistance band wood chop) - 3 to 4 sets x 10 to 20 reps
Walking lunges - 3 to 4 sets x 30 steps
Try agonist and antagonist muscle training, and share your experience with me. You'll be surprised at the speed with which you can accomplish your fitness objectives.