Pairing Exercises for Better Gains

Try pairing opposite exercise for better strength gains. For example, pair bench press with chin-ups with 1-2 minutes between each set. Pairing opposing muscle groups does 3 important things:

-It allows more rest between the sets of each individual exercise, which allows for more recovery and more sets at a heavier weight before failure.

For example, with 3 sets of 10 reps and two minute rest periods from the example above: you would finish your 1st set of bench, rest 2 minutes, do your first set of chin-ups (taking about 1 minute), then rest another two minutes before beginning your second set of bench. That will give you 5 minutes of rest between sets of bench. This is enough time for your muscles to recover fully, and your nervous system to adapt enough to make your next set about 2% easier.

-Pairing opposing groups, allows this adaptation in strength to happen at the same time, in two muscle groups that would normally inhibit each other if one was significantly weaker. This effectively removes that road block in strength gains for both muscle groups.

-This improves the efficiency of your workout by allowing you to utilize a normal inactive period to work on something else, which allows you to do more sets and exercises in a given workout. This also keeps CO2 and lactic acid levels up and gives you a better hormonal response which will improve recovery.

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