Quote:
Originally Posted by Aspengc8
Silock can you write me up a routine where everything is a antagonisitic pairing? I want to be able to do as much work as possible in 60 minutes. I can train 7 days a week. Goal is hypertrophy only. I had a routine I was doing a few years ago with good results, but cant find my notebook. IIRC I was hitting everything every 48hrs, 6 days a week like a push/pull but was antagonistic pairing so the workouts were tough and quick. Was seeing good results too.
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So, here's what I'm thinking:
Each session would start off with a strength/hypertrophy hybrid. The idea would be high weights with really short intervals to keep a strength base up, but also to pre-exhaust muscle groups for the next few exercises. (10 min)
Then, you would do the bulk of the hypertrophy with the next sets. 3 pairings, alternating muscle groups, 30 seconds of rest in between sets. (30-40 min)
Would end with some complexes to finish off the muscle exhaustion.
So, it would basically be:
Chest dominant - M
Hamstring dominant - T
Shoulder dominant - W
Quad dominant - Th
Back dominant - F
Total body - S
Off - Su (or, just go back to chest and do a 6-day cycle instead of 7)