Hi, I’ve been trying to incorporate a lot of antagonist or non-overlapping supersets in my training for time-efficiency, but I want to make sure the movements don’t overlap too much in musculature involved that it would make progressive overload harder. For example say I do 1a. Low Incline DB Bench, rest 30-45 seconds, then to 1b. Kroc Rows, rest 30-45 seconds, then to 1c. Lying or Incline Lateral Raises, rest 60-90 seconds and loop back to Low Incline Bench Press. Would any front delt fatigue from the lateral raises (I know they mainly isolate side delts) inhibit performance in the Incline DB Bench Press, after resting about 90 seconds? This is for hypertrophy training.
I think both the short rest periods and the agonist agonist pairing within this tri-set are likely to limit total volume that you can do within a workout, thereby reducing hypertrophy and strength.
I do think antagonist-agonist pairing in a superset is a viable option for hypertrophy, whereas alternate peripheral would be preferred for strength (would also work for hypertrophy).
I also think resting at least about 2 minutes between sets of the same exercise should be the target.
For examples of this, check out our podcast on training with limited time here:
And/or our Time Crunch programs may be of interest:
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