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APS (Antagonist Paired Set)
Volume gainLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
3/5
Parameters
- Sets
- 6
- Reps
- 10
- Intensity
- 70%
- Rest
- 15s entre ago/antago, 2min entre séries
Principle
Combine exercises alternating agonist and antagonist (opposing) muscles. The agonist performs the movement while the antagonist opposes it. Minimal rest (15s) between the two exercises in the same set, then 2 minutes between each complete set.
Benefits
- Time savings
- Better muscular activation
- Enhanced performance
- Agonist/antagonist balance
Practical Example
Bicep Curl (agonist) → 15s rest → Triceps Extension (antagonist) → 2min rest. 6 sets of 10 reps at 70%. Other pairs: Bench Press / Bent-Over Row, Leg Extension / Leg Curl.
Safety Tips
Master each exercise individually before combining them. Ensure you use the same relative intensity on both muscles.
