Here are a few suggestions to keep in mind when using antagonist-muscle supersets:

•Do a light warmup set for each movement before beginning your supersets.

•Go immediately from the first exercise in your superset to the second—taking no rest.

•Rest two to three minutes between supersets.

•Always keep your set total at around 25 and never do more than 30—that’s for the entire workout, not per bodypart. Supersetting is more stressful on your recovery system than performing straight sets, so don’t overdo it.

•Maintain strict form on all sets—no jerking or heaving. You want target muscle stimulation and saturation, not secondary-mover fatigue.

If you’re looking for some new growth stimulation—and an ego boost to boot—try the Antagonist-Muscle Superset Routine that accompanies this article.

Antagonist-Muscle Superset Routine

Monday & Thursday

Quadriceps & Hamstrings

Superset

Upper Chest & Lats

Superset

Incline dumbbell

presses, 2-3 x 6-8

Undergrip pulldowns, 2-3 x 6-8

Deltoids & Midback

Superset

Military presses, 2-3 x 6-8

Behind-the-neck

pulldowns, 2-3 x 6-8

Deltoids & Lats

Superset

Dumbbell upright rows, 2-3 x 6-8

Pullovers, 2-3 x 6-8

*Do fewer sets for biceps and triceps because you train them indirectly the following day with chest, back and delt work.

**Abdominals and calves aren’t antagonistic muscle groups, but supersetting them keeps you in the superset mode and saves time.

*Reprinted from .

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