So how do you perform super combination training? Don’t worry, let’s first talk about the basic concepts of agonist muscles and antagonist muscles.

Just imagine, when you perform bench press training (chest muscles), do your hands need to be stretched upward? Your shoulders should be lifted in front of your body, and your chest muscles should bulge (contract). At this time, if your back muscles do not relax and remain tight (also contract), your shoulder blades will not be able to extend forward.

Because the muscles on both sides of you are contracting, and both sides are trying to pull the scapula in (the back muscles are trying to pinch the scapula back and in, and the chest muscles are trying to abduct the scapula forward), one thing will happen: Your body will be pinned in place, unable to move.

Therefore, when you want to perform any exercise, the contracting muscles, that is, the agonist muscles, are the muscles that allow you to actually complete the movement; but at the same time, its antagonist muscles must also relax to allow the agonist muscles to complete the contraction, which is equal to It is to assist the agonist muscles in completing their work, rather than competing with the agonist muscles for priority.

These muscles happen to be in pairs, such as: chest muscles and back muscles, biceps and triceps, quadriceps and hamstrings, front deltoid and rear deltoid, etc.

To put it simply: The training method of super combination is to continuously switch the training of agonist muscles and antagonistic muscles!

After finishing the chest muscles (the agonist muscles), immediately do the back muscle group (the original antagonist muscles) exercise. Although you did not stop to rest, for the chest muscles (which become the antagonist muscles), the back muscles (which become the agonist muscles) are more effective. At the same time, the chest muscles (antagonist muscles) are relaxed, which means they are resting.

In other words, the super combination requires that when your agonist muscles are exercising, your antagonist muscles are relaxed. After the antagonist muscles are relaxed, they become agonist muscles and continue training. This greatly saves the rest time in between!

However, weight training is a high-intensity, high-speed and high-energy-consuming exercise. Because the speed is too fast and the energy demand is too large, the human body can only rely on the anaerobic system for energy supply, that is, the creatine phosphate system and anaerobic glycolysis. system. Both systems use large amounts of glucose.

However, the storage of glucose (blood sugar, glycogen) is limited, so if the rest period is too short during training, the creatine phosphate system will not have time to replenish, the storage of glucose in the skeletal muscles will be low, and the produced lactic acid will not have time to be transported to the liver for re-conversion, which will lead to The overall lack of energy makes you unable to carry out the following training.

This will produce a phenomenon, that is, although you relax (rest) the antagonist muscles when training the agonist muscles, the overall energy of the body is low, so that the antagonist muscles cannot obtain enough energy to recover, so that after the conversion, you You still can't get enough energy for the next set, leaving you dizzy and feeling extremely tired!

In other words, the super set is not suitable for ordinary beginners. Because beginners are not strong enough (those whose body metabolism is not fast enough), they are likely to lie on the ground groaning after practicing two sets of movements.

good! So what to do? actuallyAs long as you grasp the concept of agonist muscles and antagonistic muscles (or agonist muscles and non-agonist muscles), you can do whatever you want. Just make sure that the two movements are different agonist muscle groups.

​The following is the supergroup reference plan:

(Before starting the movement, warm up with low weight and high reps, about 30 times, both agonist and antagonist muscles are used)

​Action 1: Bench press (chest muscles) vs fly (back muscles)

​Action 2: Leg flexion and extension (quadriceps) vs leg curl (hamstrings)

​Action 3: Bicep curl (biceps) vs. triceps extension (triceps)

Action 4: Pulley pull-down (back muscles) vs dumbbell press (deltoid muscles)

​Action 5: Sit-ups (abdominal muscles) vs back extension (lower back muscles)

There is no rest between the exchange of agonist and antagonist muscles! Rest for 2 minutes between movements!

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