Opposing Muscle Your Way to a Great Physique | 4 Day Split — Part 1

Opposing Muscle Your Way to a Great Physique
On The MULTISYSTEM or LEVERGYM (4 Day Split)

By: Ian Lauer CSCS
www.ianlauer.com

 

Time and time again I am asked, “What is the Best Workout?” I hate to burst any bubbles; but, as soon as anyone says “The Best/Only Way…” they are wrong. We all have many different factors we deal with on a daily basis that affect the results of any training we do. Some examples would be: “Are we behind a desk all day? Are we on our feet all day? Are we involved in sports? Are we genetically blessed?” and so on. I’m not saying this so that we can find excuses for lack of results. Rather I am saying this just to dispel the myth that there is one split, style, diet or any other ONE THING that will get you shredded. What I HAVE SEEN WORK on numerous occasions is a disciplined eating plan coupled with an INTENSE TRAINING program. There may be other ways, but I know this works well for me and many others.

Hopefully you’re wondering what I mean by “Intense Training.” There again are many ways to increase the intensity in your training. One of my favorites is as simple as cutting rest time between sets all the way down to 15 seconds. Many trainers would have you rest for 1-3 minutes between sets. I remember those days…what a bore! Sure you may push some more weight but that type of training doesn’t double as effective cardio or slash fat. When you trim the rest down to 15-30 seconds between sets you will find you gain the cardiovascular benefit of a cardio workout and the fat eliminating benefit of high intensity interval training. You may be thinking, “But after 2-3 sets of an exercise I’ll be toast and not be able to move any weight.” No problem! That is where working OPPOSING MUSCLE GROUPS comes into play.

When working with extremely short rest periods it is beneficial to work opposing muscle groups. This concept is the basis behind using COMPOUND SETS for maximum results in minimal time. Think of it this way, when you are working one muscle group the opposing group is resting or recovering. Now that’s not 100% true as it does play a supporting role, however it does get enough rest to recoup for its next set. What would an example of opposing muscle groups and sample exercises be you may be wondering? Chest and Back are opposing muscle groups. A sample exercise set for these two groups would be the Bench Press and the Barbell Row. Do you see how the movements are opposites? Not all opposing muscle group exercises will be exact opposite STYLE movements as these, but many will be. An example of CHEST/BACK that doesn’t look like exact opposites would be INCLINE CHEST FLY and LAT PULLDOWN. Though these movements aren’t exactly opposites in appearance they are working opposing muscle groups. Sometimes you may want to perform different exercises for the SAME muscle group Back to Back. This is called a SUPERSET. This is also very effective. You will see both in the following programs, but primarily Compound Sets. For now let’s focus on the Compound Sets.

Examples of Opposing Muscle Groups for use in Compound Sets:

 

Chest : Back
Biceps : Triceps
Quads : Hamstrings
Calves : Tibialis Anterior
Glutes : Hip Flexors
Hip Abductors : Hip Adductors
Front Deltoid: Rear Deltoid
ABS : Lower Back

“Okay…okay,” you say. “Enough with the classroom let’s get to the good stuff!!” I hear where you are coming from. Though it’s important to have a good plan and know what to do, it’s more important to get to brass tax and do THE WORK. The “Work” in this instance is an OPPOSING MUSCLE GROUP Workout Plan. Let’s look at how this program plays out on the POWERTEC Multisystem AND the Levergym. After we get through each workout plan we will decide which system is best for you!

WORKBENCH MULTI SYSTEM (WB-MS11)

 

THE LIFT on the MULTISYSTEM:
Monday: CHEST / BACK COMPOUND SETS
Beginners:Perform 3 sets of 10 reps for each exercise. Be sure to do COMPOUND SETS as the exercises are listed. For example, exercises listed #1 are done in the following fashion: (Bench Press, Machine Row, Bench Press, Machine Row, Bench Press, Machine Row.) Do this for each exercise duo alongside their respective number. For the ABS and LOWER BACK do 3 sets of 10 in one large SUPERSET.
Intermediate:Perform 4 sets with the reps 15, 12, 10, 8 for each exercise incorporating the same COMPOUND SET approach as listed previously. For the ABS and LOWER BACK do 4 sets of 15, 12, 10, 8.
Advanced: Perform 5 sets of 10 reps for each exercise set in the same COMPOUND SET approach. Set #1 and #5 use your normal tempo. Set #3 Perform Pause Reps. Sets #2 and #4 perform Explosive Reps. For the ABS and LOWER BACK do 4 sets of 15 reps in a large SUPERSET.
1. Bench Press / Machine Row (Preacher Curl/Row Attachment)
2. Incline Bench Press / Lat Pulldown (Underhand close using small bar attached to pull-down assembly)
3. Pec Flies (Attachment) / Lat Pulldown (Overhand wide)
4. Decline Bench Press / Prone Incline Bench Rows
5. Abdominals and Lower Back• Machine Crunches
• Seated Plate Twists• Supermans

 powertec multisystem calf raise

 

Tuesday: LEG COMPOUND SETS

 

Beginners: Perform 3 sets of 10 reps for each exercise. Be sure to do SUPER SETS as the exercises are listed. For example, exercises listed #1 are done in alternating fashion as described on the MONDAY WORKOUT. Do this for each exercise duo alongside their respective number. For the ABS and LOWER BACK do 3 sets of 10 in one large SUPERSET.

Intermediate: Perform 4 sets with the reps 15, 12, 10, 8 for each exercise incorporating the same COMPOUND SET approach as listed previously. For the ABS and LOWER BACK do 4 sets of 15, 12, 10, 8.

Advanced: Perform 5 sets of 10 reps for each exercise set in the same COMPOUND SET approach. Set #1 and #5 use your normal tempo. Set #3 Perform Pause Reps. Sets #2 and #4 perform Explosive Reps. For the ABS and LOWER BACK do 4 sets of 15 reps in a large SUPERSET.

 

1. Machine Squat / Double Leg Calf Raise
2. Leg Extension / Leg Curl
3. Lunges (Machine Squat Apparatus)/ Single Leg Calf Raise on Machine Squat
4. Stiff Leg Dead-lift/ Narrow Stance Body Weight Squats
5. Abdominals and Lower Back

• Sit-Ups
• Arrows
• Twisting Plank

 

powertec multisystem shoulder workout

 

Thursday: SHOULDER COMPOUND & SUPERSETS

Beginners: Perform 3 sets of 10 reps for each exercise. Be sure to do SUPER SETS as the exercises are listed. For example, exercises listed #1 are done in alternating fashion as described on the MONDAY WORKOUT. Do this for each exercise duo alongside their respective number. For the ABS and LOWER BACK do 3 sets of 10 in one large SUPERSET.

Intermediate: Perform 4 sets with the reps 15, 12, 10, 8 for each exercise incorporating the same COMPOUND SET approach as listed previously. For the ABS and LOWER BACK do 4 sets of 15, 12, 10, 8.

Advanced: Perform 5 sets of 10 reps for each exercise set in the same COMPOUND SET approach. Set #1 and #5 use your normal tempo. Set #3 Perform Pause Reps. Sets #2 and #4 perform Explosive Reps. For the ABS and LOWER BACK do 4 sets of 15 reps in a large SUPERSET.

1. Shoulder Press / Barbell Style Upright Row
2. Plate or Dumbbell Front Raises / Pec Attachment Bent over Rear Delt Pull
3. Plate or Dumbbell Side Raises (hold a single plate in each hand) / Shrugs
4. Abdominals and Lower Back

• Machine Crunches
• The Dog
• Leg Raises

 powertec multisystem

Friday: ARMS COMPOUND SETS

Beginners: Perform 3 sets of 10 reps for each exercise. Be sure to do SUPER SETS as the exercises are listed. For example, exercises listed #1 are done in alternating fashion as described on the MONDAY WORKOUT. Do this for each exercise duo alongside their respective number. For the ABS and LOWER BACK do 3 sets of 10 in one large SUPERSET.

Intermediate: Perform 4 sets with the reps 15, 12, 10, 8 for each exercise incorporating the same COMPOUND SET approach as listed previously. For the ABS and LOWER BACK do 4 sets of 15, 12, 10, 8.

Advanced: Perform 5 sets of 10 reps for each exercise set in the same COMPOUND SET approach. Set #1 and #5 use your normal tempo. Set #3 Perform Pause Reps. Sets #2 and #4 perform Explosive Reps. For the ABS and LOWER BACK do 4 sets of 15 reps in a large SUPERSET.

1. Standing Barbell Style Curl / Triceps Pushdown (On Lat assembly with small bar attached)
2. Preacher Curl (Attachment) / Prone Incline Bench Overhead Triceps Extension
3. Plate Curl / Dip Machine Press-down (Attachment)
4. Abdominals and Lower Back

• V-Ups or Toe touches
• Supermans
• Plank

 

Keep posted for Part 2 of working out opposing muscles groups for a greater physique!

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