Admin Jun 16



Opposite muscle training is more beneficial than regular training. It is also called the antagonist muscle group. When you train one muscle, you contract it.

On the other hand, the opposite muscle is stretched. For example, when you perform biceps and triceps together, you contract the bicep muscle but stretch your tricep muscle. This technique has many benefits.

You can also increase your body strength and get a bigger size.

Moreover, when you train with these methods, you must eat a high-protein diet and rapidly recover. You need more energy to perform two muscles on the same day.

Opposite Muscle Workout Benefits

Increased Strength:

It increases your strength. When you train only one muscle daily, you only train at the same angle.

Further, you have a boring schedule. Most people start with a barbell, curl, hammer, concentration, etc. They train muscles with these exercises, so they do not get better results.

On the other hand, the exercises do not increase strength. If you want to gain strength, add more variations to your workout.

Bigger Size:

If you want to grow your bicep and tricep, you must train these muscles together. The bicep has two muscles.

On the contrary, the triceps have three muscles in it. Moreover, if your tricep is big, your arms will look bigger. On the other hand, if you focus more on your biceps, you can not get bigger arms.

You can take only four to five exercises to train your bicep muscles. Further, you need to focus on your triceps muscles.

If you are lifting weights, then you get a clear definition. But if you lift the weight, then you train your high-twitch muscles.

Better Pump:

You do not get a big pump when you train only the biceps muscles. On the other hand, when you train it with other muscles, you get a big pump.

Further, you can train your biceps with your back. Then, your workout will be very hard. When you train your back, then close lat pull down, you train your biceps muscles.

So if you train with back then it is also a great combination.

More Effect:

If you mix up your simple workout with the opposite muscle, your muscles will grow faster, and you will become stronger daily.

Opposite Muscle Workout Side Effects

High Calories Burn:

When you train big muscles together, you can face many problems. For example, if you want to gain weight, you need to consume many calories but can not manage your calories.

Because your workout may be long, if you want to lose weight, you will face a problem with dehydration.

Low Recovery:

It is a big issue for everyone. When you train your muscles twice weekly, your body needs to recover quickly.

However, not everyone can make a rapid recovery. Most people who work 8 to 9 hours a day face this issue.

Conversely, adding glutamine supplements to your diet can speed up your recovery.

More Fatigue:

For example, if you train your legs first, you must train your shoulders. You do not have enough energy to perform for other muscles.

And you feel more tired after your exercise. After that, if you can not rest your muscles, your body needs more calories.

You can train your biceps and triceps muscles together. Because these muscle groups are small, everyone can easily train these muscles.

Good Diet:

This is important after your workout. If you train two muscles daily, you need high-quality protein.

On the other hand, if you can not consume the required amount of protein in your diet, you can recover your muscles.

For example, you can eat chicken, egg whites, bananas, oats, avocado, almonds, sweet potato, brown rice, vegetables, whey protein, etc. If you feed your body good food, you will have good muscles, and vice versa.

Workout Routine:

There are many routines for opposite muscle groups. If you are a beginner, you can train your bicep muscles with your triceps muscles.

Further, training your arm before a rest day will provide more benefits and speed up your recovery rate.

Moreover, you do not train after your back workout day. Because it needs some rest, you can train after one or two days.






Bi and Tri

On the other hand, if you are at an advanced level, you can train big muscles together.

For example, you can train your chest with shoulder muscles and back with legs. Moreover, you must use high volume in these exercises. You cannot build big muscles if you can not use a heavy weight.

Further, you must take negative reps, partial reps, etc., in your workout.

Chest And Back


Leg And Shoulder


Bi And Tri


There are three rest days in this workout routine. If you want to gain weight, you can rest all three days. On the other hand, you can train your abdominal muscles.

On the other hand, you follow a high-protein diet and low-bad fats. If you eat bad food on rest days, you gain weight, but that weight is not healthy.

You may gain belly fat if you abuse carbs in your diet. So, these are the opposite muscle group routines. You need to have patience to grow your muscles.