Antagonist Pairings?

[Bulking Up]

Chad,
I got the book for Christmas and just finished reading it today. Great job! I can't believe how much info. is in there. Anyway, I did your antagonist exercise pairings, and I my shoulder press and lat pulldown were equal, my hammer curls and tri. extensions were equal, and my leg curl and leg extensions were equal. However, I was able to bench 145 lb for 3 reps, but I was only able to get 115 lbs. on the seated cable row. Besides the foam roll exercises (which I already am doing), and the stretches listed in the book, are there any other accomodations that I need to make? Thanks.
BU

[slimsaw00]

when doing antagonistic pairings you don't have to have equal weight for each exercise.

Meaning you don't have to have this:

A1) BB Bench 115 lbs
A2) BB Rows 115 lbs

You do however have to do the pairings with equal intensity. . . meaning if you were doing a 3x8 you'd need to use approximately a 10RM. Don't slack on one exercise for the sake of the other. They should be equally tough.

I hope that made sense, and good luck on Muscle Revolution. . . . also you could check out my training log entitled "This is My Muscle Revolution" (link below) for an example.

This is My Muscle Revolution...


-Matt

[Frank.S]

Leg curl/leg extensions pairing?

read that book again man!

[Bulking Up]

I did read the book. Chad has you use a 3 rep max for leg extensions and leg curls to determine balance between the muscles on the front and back of your legs. He does not use these exercises in routines, generally, but he does use them for the test.
He also says that the antagonistic muscles used in his 3 rep max test should be at a 1 to 1 ratio.
BU

[Frank.S]

My bad.

forgot about that section completley actually.

One thing to consider on the lower row numbers,
Cable machines are very bad for having random weights.
One machines 100lbs is another machines 120lbs I have found.

I personally wouldnt sweat the small difference.

[Chad Waterbury]

Originally Posted by Bulking Up

Chad,
I got the book for Christmas and just finished reading it today. Great job! I can't believe how much info. is in there. Anyway, I did your antagonist exercise pairings, and I my shoulder press and lat pulldown were equal, my hammer curls and tri. extensions were equal, and my leg curl and leg extensions were equal. However, I was able to bench 145 lb for 3 reps, but I was only able to get 115 lbs. on the seated cable row. Besides the foam roll exercises (which I already am doing), and the stretches listed in the book, are there any other accomodations that I need to make? Thanks.
BU

Try a chest-supported row to get another strength pairing perspective.

As for the strength ratio with the bench press and seated cable row, just keep performing the programs as prescribed and those ratios will even out.

[chi sao]

aren't you suppose to be 2-3 times more powerful posteriorly than anteriorly? I mean, if you can bench 300 but you can't squat and deadlift nearly as much, you will lack proper stance and balance overall.