markt74's Fitness Profile

markt74's Journal

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  Workout Recommendation

  Markt74- Go to "the-beast.knochnkopf.operaunite.com" and click on "Workouts". I have one there called "Antagonistic Routine - Strength and Size..." and you are more than welcome to use that and modify it to fit your needs. What I have done is given the big muscles (chest, back, quads) high-volume in the 8-12 set range, small muscles between 3-5 sets so as not to overtrain muscles that just don't need the high volume to grow (biceps, triceps, deltoids, etc). It's also important to note that during this type of workout, you want to measure your heart rate between sets and keep it around 100bpm, rather than watch the clock. You also don't want to train for the "pump" during this type of workout. That's more for a stamina/endurance workout, but is actually antagonistic to muscle growth. I can give you a more detailed explanation on this if you need, but that's the recommendation from the NFPT on the matter. The structure of this workout is designed to hit opposing muscle groups on the same day, so you are getting both the contraction and stretch on each muscle. This helps to maintain both flexibility and balanced muscular development. I have the "Strength and Size" and "Stamina" routines mapped out, but haven't finished the "Endurance" one yet.

  Posted over 2 years ago by knochnkopf