Why Antagonist Double Stations Work Better than Single Sets ?

Why Antagonist Double Stations Work Better than Single Sets ?
Coach Poliquin has been advocating in the written media the alternance of the antagonistic movements since 1982. That was 23 years ahead of the research… Look at this excerpt of my book Size and Strength Blueprint, here is what science says about that concept : A 2009 study published in the Journal of Sports Sciences titled “Effects of agonist ...

Coach Poliquin has been advocating in the written media the alternance of the antagonistic movements since 1982.

That was 23 years ahead of the research…

Look at this excerpt of my book Size and Strength Blueprint, here is what science says about that concept :

A 2009 study published in the Journal of Sports Sciences titled “Effects of agonist-antagonist complex resistance training on upper body strength and power development” demonstrates the efficiency of complex training. Over the course of eight weeks, a group that trained the bench press with bench pulls (an opposing pulling movement for the upper back) improved bench press strength slightly over a group that trained the bench press with traditional sets.

While the complex training group did not have a statistically significant surge in bench press strength over the control group, the study did demonstrate the efficiency of complex training: the same amount of work could basically be done in half the time without compromising strength gains. Demonstrating complex training is an effective means of cutting down time in the gym and continually making gains.

A 2005 study published in the Journal of Strength and Conditioning Research entitled “Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training” suggested that not only does complex save time but it potentially enhances power.

The study found that rugby players with strength-training experience increased power by 4.7 percent when training in the bench press throw as part of a complex with the bench press pull, as opposed to just training the bench press throw by itself. Science says we can save time and not sacrifice strength and power gains from workouts, possibly even enhancing them.

Source: www.strengthsensei.com