Antagonist

What are pros and cons to do them if theyre any? Like doing chest/back on a day and on another doing bis/tris. And if i should do, for exemple on back/chest day; chest/back/chest/back/chest/back or chest/chest/chest/back/back/back? I hope you understand xD

I can think of more cons than pros, so I'll let somebody else handle the pros.

The biggest con I can think of is it doesn't allow for as much recovery. If you did all your pushing one workout and all your pulling on another workout, you'll be maximizing recovery for those lifts/muscles.

In my experience, it just doesn't matter that much. If you get the work in over the course of the week you should be fine. Just set up your training schedule in a way that one day doesn't hinder your next training session.

Hopefully unholy will shed some light, I think I heard him mention somewhere he trains antagonists.

Originally Posted by Sean S

Just set up your training schedule in a way that one day doesn't hinder your next training session.

Great advice.

Originally Posted by aleks

What are pros and cons to do them if theyre any? Like doing chest/back on a day and on another doing bis/tris. And if i should do, for exemple on back/chest day; chest/back/chest/back/chest/back or chest/chest/chest/back/back/back? I hope you understand xD

Sounds like too much volume to me.

Originally Posted by ZenMonkey

Sounds like too much volume to me.

Yeah, OP: you would probably just be fine with Barbell Bench, Bent Rows, and Chinups. Thats what I would do for a chest/back workout.

According to WBB routine 2 Q and A's:

Q: Why do you have push/pull muscles grouped together?

A: The reason for this is that studies have shown that this method has a manipulative effect on the nervous system. This will allow the lifter to get the most out of their workout. The scientific reasoning behind this is still somewhat of a mystery.

I personally never combined push/pull muscel groups together, but I am thinking about starting the WBB routines. If I do, I'll let you know what I think.

Originally Posted by darkhobo

According to WBB routine 2 Q and A's:

Q: Why do you have push/pull muscles grouped together?

A: The reason for this is that studies have shown that this method has a manipulative effect on the nervous system. This will allow the lifter to get the most out of their workout. The scientific reasoning behind this is still somewhat of a mystery.

I personally never combined push/pull muscel groups together, but I am thinking about starting the WBB routines. If I do, I'll let you know what I think.

Since I started push/pull instead of bis/back and chest/tris i seem to have more strenght and my working muscles arent exhausted as when i was only pulling or pushing. Maybe i was just doing too much;

old routine:

tuesday:

- squat
- OH
- Calves
- dumbell military press

thursday:

- bench
- dumbell press
- dips with the weighted belt
- isolation triceps accessory movement

saturday:

- deadlift
- chin up
- dumbell row
- isolation bis accessory movement

now im mostly switching back with chest and bis with tris. My goal is cutting atm.