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Shorter Inter-Set Rest Periods Maximize Muscle Activation During Antagonist Super-Set Training - Downstream Effects on Strength and Size Gains Less Unambigous

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You don't have to push and pull at the same time - don't worry! You may have read Menno Henselmans', Brad J. Schoenfeld's review of the effects of inter-set rest periods on muscle and strength gains in the latest issue of Sports Medicine (Henselmans. 2019). In said paper, Henselmans and Schoenfeld conclude that the increase in the production of purportedly anabolic hormones in response to the reduction of rest-times to 1 min or less is, at best, weakly related to the long(er)-term study outcomes. The reason I am repeating this previously cited conclusion is simple, I don't want you to overrate the increase muscular activation Marianna F. Mai and colleagues from the Federal University of Rio de Janeiro and the  Eastern Illinois University report in a soon-to-be-published paper in the Journal of Strength and Conditioning Research (Maia. 2014). Learn more about building muscle at www.suppversity.com Optimizing Rest for Size and Strength Gains Alternati...
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Bis + Tris on a Single Day: Study Argues in Favor of Antagonistic Training Regimens

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Many of you, as well as many professional bodybuilders, do it: train antagonists (e.g. biceps vs. trips) in a single workout. A group of international scientists ( Robbinson. 2010 ) have now published the result of a study that investigated the effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency in the September issue of the J Strength Cond Re. 16 trained men performed 2 testing protocols using 4 repetition maximum loads: TS (3 sets of bench pull followed by 3 sets of bench press performed in approximately 10 minutes) or PS (3 sets of bench pull and 3 sets of bench press performed in an alternating manner in approximately 10 minutes). Bench pull and bench press VL decreased significantly from set 1 to set 2 and from set 2 to set 3 under both the PS and TS conditions (p < 0.05). Bench pull and bench press VL per set were significantly less under TS as compared to PS over all sets , with the exception of the first set (bench...
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