Paired Antagonists

When scheduling your workouts one easy way to make it flow and get through it faster while performing the same amount of total work is by using paired antagonists. Paired antagonists are two exercises that work opposing muscle groups, an example would be overhead pressing and pullups. By alternating between the two movements you will be able to shorten your rest periods while still maintaining your strength. This occurs through something known as recipricol inhibition, which means that you tire out the opposing muscle group so that it does not apply the brakes. In any exercise the muscles that oppose the muscles working apply the brakes to the movement, but if you tire out the muscles that are applying the brakes you will often be stronger. If we use the example of the overhead press and pullups, then an example of a workout would be to perform 10 overhead presses, rest for 1 minute and then perform 10 pullups. Following the pullups rest for 1 minute again and then repeat the sequence. This format will allow you to perform your workout faster while still maintaining your strength because of reciprocal inhibition. This format also allows you to rest longer between each particular exercise, in the overhead press you would have about 3 full minutes of rest before performing your second set of presses. Since this format allows you to perform more work in less time and possibly with more weight the impact on your hormones will be much greater. Increasing the density of your training session in this way has a beneficial impact on your hormones. Keeping the total workout time under 50 minutes by using this format will also help you maximize the testosterone boost that comes from lifting weights while minimizing the cortisol(stress) response.