Overview
John Meadows explains and demonstrates a chest and back antagonistic superset workout, providing detailed structure, exercise selection, rationale, and progression strategies for optimal upper body training.
Concept of Chest and Back Superset Training
- Supersetting chest and back involves alternating opposing muscle groups in one workout for efficiency and variety.
- This method saves time and is effective for upper body splits or when seeking variety in routine.
- Comparable to pairing biceps and triceps in a workout.
Workout Structure and Rationale
- Begin with barbell incline press (chest) followed by single arm pull-down (back).
- Due to recent chest workout, use lighter weights and higher reps (sets of 12 for chest, sets of 8 for back) to accommodate reduced recovery.
- Rest about 30 seconds between exercises, but don’t rush; maintain control and proper form throughout.
Exercise Details and Tips
- Barbell incline: Focus on higher reps and moderate weight for safe progression post-injury.
- Single arm pull-down: Use hands as hooks, drive elbows down, keep spine neutral, and avoid bicep involvement.
- Incline dumbbell row (back) superset with slight decline dumbbell press (chest) for the second sequence.
- Rep scheme: Shift to 10 reps each for chest and back in the second block.
- Adjust weight as needed for challenge and safety; use lighter weights first and increase for working sets.
Finishing Sequence and Modifications
- Conclude with dumbbell pullover (lats, teres, stretching muscles) and cambered bar push-up (chest).
- Perform 8 reps on pullover and push-ups to failure; modify push-up setup for stretching and intensity using plates or bar height.
- Emphasize full range of motion and pausing at the stretch for optimal engagement.
Progression and Recovery Considerations
- Weekly incremental weight increases are recommended for safe, consistent strength gains.
- Strength estimated at 85% post-heart attack, reflecting steady, methodical recovery.
Optional Additions for Complete Workout
- Add rear delt, biceps, or triceps exercises for a full upper body routine if desired.
Recommendations / Advice
- Adjust rest periods, weights, and setup according to personal recovery and capability.
- Prioritize controlled movement and form over speed during supersets.
- Modify exercise difficulty as needed (e.g., bar height in push-ups).
- Use higher reps and lighter weights when training with reduced recovery to prevent injury.