Execution sequence
- Read the two exercises and the corresponding numeric target for each in row order.
- Perform the first and then the second exercise using the assigned transition.
- Rest after the complete pair and record the prescribed number of rounds.
Reading a program example
Dumbbell curl + rope triceps pushdown, 3×(12+12), means three pairs, each containing twelve curl repetitions followed by twelve pushdown repetitions. The loads for the two exercises are independent.
Important distinction
Two different exercises do not automatically form an antagonist pair. Opposing muscle actions also do not guarantee complete recovery while the other exercise is performed; keep the assigned rest for the whole pair.
Check before starting
- Do not automatically use the same load for both exercises.
- If either exercise is painful or restricted, have the pair reviewed.
- Keep the order of exercise names and numeric targets aligned.
Frequently asked questions
How is an antagonist set related to a superset?
Antagonist describes the muscle pairing. When the two exercises are performed consecutively with a short transition, the structure is an antagonist superset.
Should I rest between pairs?
Yes. Follow the prescribed rest. Pairing opposing muscle actions is not permission to remove it.