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Agonist and Antagonist Muscles Workout Program

March 11th, 2009 · 6 Comments

Hello Workout Planet readers, cialis canada I am glad to inform that I’m back at full blast and will be posting nearly everyday again, so stay tuned for our workout tips and bodybuilding supplements reviews, all with a new and innovative perspective.

As my first post on this new era of Workout Planet I’ll talk about a very effective workout program, which is training your agonist and antagonist muscles in the same training session.

Agonist are the muscles performing the movement or lets say extending and the antagonist is the flexor muscle, which does the opposite, these pairs of muscles are called Antagonists pairs.

Before you stop reading let me explain how this works, our body needs these antagonist pairs because our muscles can only extend themselves, that is when the antagonist muscle comes into play and pushes the agonist muscle into its original position.

A simple example is the Biceps and Triceps, when the biceps (agonist) contracts the triceps (antagonist) is relaxed and stretches back to its original position and vice versa.

Here is a list of Antagonist Pairs together with a workout program for you guys to try it out.

Monday

Chest & Back
Quadriceps-hamstrings Front & Back of the thigh
Tibialis anterior-gastrocnemius Shin & Calf

Tuesday

Biceps & Triceps
Right external obliques Left & Right side of the abdomen
(Same goes for the left side)

Wednesday

Deltoids-posterior deltoids Front & Back of the shoulder
Abdominus rectus-spinal erectors Abdomen & Lower back

Thursday

Biceps-triceps Top & Underside of upper arm Extensors-flexors Forearm

Friday

Trapezius-deltoids Upper back and Shoulders

Check with your gym instructor or personal trainer for types of exercise and number of reps, as they are more aware of your limits and workout routine.

Tags: Nutrition · Workout Programs · Workout Tips


Attention! Workout Planet do not recommend the use of any bodybuilding supplement without consulting a doctor or a nutritionist first and is not responsible for any complications caused by the use on any bodybuilding supplement reviewed. Do not start a workout program without the supervision of a professional in the area.

6 responses so far ↓

  • 1 Gremmin // Oct 4, 2009 at 12:07 pm

    Blog liked, a good theme and correctly selected content

  • 2 Tilespace // Oct 8, 2009 at 11:50 am

    I was thinking it was time to join and here I am.
    This will keep me busy at night.

    Tilespace

  • 3 Josh // May 23, 2010 at 4:17 pm

    “Before you stop reading let me explain how this works, our body needs these antagonist pairs because our muscles can only extend themselves, that is when the antagonist muscle comes into play and pushes the agonist muscle into its original position.”

    Muscles ALWAYS contract, they NEVER extend. They pull, not push. This is muscle basics.

    A muscle can only “extend” when it’s antagonist contracts. Muscles do have elasticity but that simply means when in a relaxed state, the muscle won’t stay totally stretched or shortened. But this produces virtually no tension.

    Furthermore, it’s not correct to say that the antagonist returns the agonist back to it’s original position. Anatomically speaking, the muscle does not go anywhere, it simply shortens. In other words, muscles don’t move, bones do. What the antagonist actually does is pull the joint to it’s original position.

    “A simple example is the Biceps and Triceps, when the biceps (agonist) contracts the triceps (antagonist) is relaxed and stretches back to its original position and vice versa.”

    This statement is correct and contradicts the paragraph you wrote above it…

  • 4 freddy // Sep 28, 2010 at 3:47 pm

    this is kind of really bad

  • 5 Gio // Sep 6, 2011 at 1:10 pm

    lol… that was a bit of a shut down..props to the blog author however for getting into the spirit of things:)

  • 6 alex // Sep 30, 2012 at 2:03 pm

    i really love to gym,but i don,t know the suppllement to use for my muscle.

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