Training antagonistic muscles with supersets
- Abductor / Adductor
- Biceps / Triceps
- Pectoral / Latissimus
- Quadriceps / Hamstrings
Since the antagonistic muscles works in synergy, it is important that both muscles are equally trained. This can be done in succession, thus ending all the series dedicated to a muscle and then move on to the training of its antagonist, or in supersets', thus alternating agonist and antagonist muscles exercises.
The advantages of training antagonistic muscles with supersets
Superset training is a high intensity technique and its fundamental benefits are:
- It significantly stimulates intramuscular metabolic stress prompting muscle growth.
- It increases the testosterone peak when compared to traditional training for the same volume.
- It saves time by maintaining high volume of work while reducing or eliminating recovery time.
It is interesting to note that the supersets technique has raised scientific interest and has been studied in numerous scientific works. For example, a 2010 study by Dr Daniel Robbins demonstrated the time efficiency of superset training. In the experiment, 16 trained males performed two traction and thrust exercises; the control group in the traditional way and the experimental group with the supersets technique. The study showed that supersets, in the face of a reduction in duration, did not compromise the quality of training evaluated through electromyography.
Training antagonistic muscles with the new Selection 700 Line and Dual equipment
The training of antagonistic muscles in supersets is in fact a growing trend among gym users and it remains one of the most effective workouts for muscle development. Yet, if a gym user aims to perform a proper superset, the location of the machines inside the fitness centre could present an unexpected obstacle.
To this end, the new Selection 700 Line, especially in its Dual products, offers a space-saving solution that allows the user to perform two different exercises on the same machine. In this way, it is possible to train the antagonistic muscles without compromising the biomechanics, and offering all the benefits of a real supersets workout.
- The Dual Pectoral / Reverse Fly: this machine is aimed at the pectorals, posterior deltoids and scapular muscles, thanks to the double adjustment and perfect ergonomics.
- The Dual Leg Extension / Seated Leg Curl: this machine allows training quadriceps and hamstrings optimally on a single equipment, simply by adjusting the initial position of the resistance pads.
- The Dual Abductor / Adductor: with this machine, it is possible to quickly switch from abduction to adduction movements for the complete training of the internal and external thigh
With this solution, gyms owners and managers can halve the space needed for training, making the Selection 700 Dual Line the perfect solution for gyms with limited space and for users looking for specific training routines.
This allows you to minimize the break times from one station to another and for 12 people to train simultaneously, each following its own weighted training program.
In other words, with just one piece of equipment you can train not only your entire body, but also test your limits on multiple types of routines!