Being an 80s kid, I couldn’t help but think of Paula Abdul’s hit back then called ‘Opposites Attract‘ when doing this morning’s arm workout in the gym. In short, today was all about biceps and triceps. And I’ll explain this antagonist concept below.
If you’ve been following my recent blogs from this week and last week, you know that I’ve been on an extreme strength and conditioning workout program (that links goes to Day 1 of the program). My core training days are Monday, Tuesday, Thursday and Friday. So I was supposed to be ‘off’ today. But you know better than that! We can’t take days off!! So I decided to come in and train a little arms.
Biceps and Triceps Workout
*4 sets x 12 reps
Standing Overhead Extensions (EZ bar)
*4 sets x 10-12 reps
*2 sets of 21s
-Rest time was very short, about 30-45 seconds between sets.
-There is no rest between triceps to biceps; just the time it takes you to get to that exercise
-The reps don’t have to be fast but I’m not going slow on these either. I’m using power and also flexing the muscle throughout each rep; there’s an art to this and it leads to more muscle growth as you’re focusing on the muscle, forcing it to do the work and react.
Antagonist Arm Workout – Biceps and Triceps
I’ve been on this antagonist style training for almost two weeks now (refer to the link I provided earlier regarding my new strength and conditioning workout program). This is basically working the opposite muscle within the same set, hence my Paula Abdul pun ‘Opposites Attract.’
In this case, opposites indeed do attract. At a glance, this just looks like you’re doing supersets, but there’s more to it than that. When you work the opposing muscle it makes you stronger on the following exercise. I’ve noticed I’m getting stronger on all of my lifts from this type of workout.
Since I’ve been doing this for my larger muscle groups, I decided to apply the same antagonist concept to arms. Talk about a pump! Both of your biceps and triceps are going to be looking jacked from this workout. Oh, and don’t try to shave right after (I could barely hold my razor this morning after I got home from the gym).
I encourage you to try this on your next arm day.
Train with Passion,
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