Antagonist Paired Sets are essentially just back to back exercises that target the opposing muscle groups (i.e. biceps/triceps, hamstring/quads, etc.). The antagonist paired set is executed by performing one set of a given exercise, and then following it up with an exercise that targets the antagonist muscle of the first set. For example, instead of performing your set of triceps pushdowns and then resting for your next set of the same exercise, you would follow the triceps pushdowns with a biceps curl.
Now, I’m sure you’re familiar with this type of training as it’s been highly popularized in the bodybuilding world as “supersets”; however, there is a difference. For instance, supersets—although performed in the same manner—typically alternate between exercises that target the same muscle-group or a separate muscle-group that isn’t necessarily an opposing muscle.
Antagonist paired Sets, on the other hand, target the opposite muscle-group on the second exercise—an important distinction.
You see, when you pair your sets with the same muscle-group, you inhibit your ability to increase performance. Have you ever done 50 pushups on your first set and then couldn’t get more than 10 on the second? This is due to the fatigue that sets in to the muscle from the high amount of repetitions. And although supersetting two separate muscles that are NOT opposing is a better idea than combining two exercises for the same muscle-group, it doesn’t seem to be as beneficial as antagonist paired sets.
When you pair opposing muscle-groups, not only does it not negatively impact your performance, it improves it.
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