Chapter 1: Introduction to Agonist-Antagonist Training

Many individuals approach their workouts in a typical manner:

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However, there’s a more effective way that some of my clients and I have adopted:

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Let me share my reasoning behind using agonist-antagonist paired sets and why you might want to consider doing the same.

For those who prefer a straightforward explanation rather than a visual guide: An agonist-antagonist paired set involves executing a set of one exercise (like the bench press) immediately followed by a set of a different exercise that targets the opposing muscle group (such as the cable row). Only after this do you take a break before starting the next paired set.

To keep this discussion concise and avoid an overly lengthy article, let's explore the research that highlights the benefits of this method compared to traditional straight-set training.

Chapter 2: Research Insights on Paired Set Training

A 2017 study examined the performance of bench presses and seated rows during paired-set versus traditional straight-set training. Here’s a brief overview of their methodology:

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Upon completion, researchers analyzed the results. They discovered that participants using paired sets finished their workouts in approximately half the time compared to those using traditional sets. This finding aligns with earlier studies that also indicated the efficiency of paired set training.

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You might be curious, and I know you are not, but my workout duration decreased from an hour and a half to just over an hour since switching to paired sets. This extra time can now be dedicated to scrolling through TikTok. Life is good.

Another notable finding was that paired-set training led to enhanced performance. The group practicing paired sets managed to achieve a higher total volume (repetitions multiplied by weight). More volume is beneficial as it plays a crucial role in muscle growth.

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This makes sense because paired sets allow for more rest. In traditional straight sets, working muscles rest only during the interval before the next set. If you take two minutes of rest, that’s all you get. However, with paired sets, you receive those two minutes plus additional time to transition between exercises and to complete the second one.

In this study, the rest period between similar sets was found to be 50 seconds longer with paired set training compared to traditional training, contributing to better performance outcomes.

Chapter 3: Practical Applications of Paired Sets

As noted by Eric Helms, a coach and athlete, research on paired set training typically falls into two categories: 1) studies showing similar performance outcomes in a more time-efficient way, or 2) studies indicating increased training volume in a time-efficient manner when compared to straight sets. Therefore, at the very least, you’ll save a significant amount of time. In the best-case scenario, you might also see improvements in muscle and strength gains.

I highly recommend combining upper-body pushing and pulling exercises (e.g., bench press with cable row), leg extension with leg curl, and bicep curl with tricep extension. You could even mix upper and lower body exercises, provided they don’t require excessive cardiovascular effort. For example, pairing a Bulgarian split squat with a barbell bench press would be an unwise combination.

Another poor decision would be to engage in paired set training during peak gym hours. Occupying two pieces of equipment might attract some unwelcome attention.

If you're currently starting your fitness journey and your cardio fitness is lacking, it might be best to stick with traditional sets or take longer rest periods between paired sets.

If you prefer not to plan your workouts, consider joining the Train With Me program. This offers 3, 6, or 12-month progressive strength training with 1:1 online coaching, where I’ll guide you in proper techniques, volume, and training intensity to ensure you enjoy your gym time without the hassle of figuring it all out on your own.

Cheers,

Egis

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