Agonist and antagonist workouts

[Centurion07]

So....I've been going to a gym for 2 or 3 years but only started training 'seriously' in the last 6-8 months. I'm looking to bulk up and have had some reasonable-ish gains but have now hit a bit of a plateau.

I recently found a lot of hype surrounding this kind of workout & am planning to start tomorrow so I was wondering what people's experiences of it have been?

I did qualify as a personal trainer a good 12/13 years ago so have an idea of which muscles will need to be worked as pairs but, as usual, there seems to be a few opinions floating around about which exercises are paired with any other given exercise. Anyone know of a definitive exercise list/workout regime as I'm having a little trouble seperating certain exercises so that I can organise a weekly-ish routine?

[Ordinary_Chap]

I'd keep it simple to start with and do 3 or 4 days a week. Something like this may work for you.

Monday; Legs
Tuesday; chest/triceps
Wednesday; rest
Thursday; back/biceps
Friday; shoulders/abs/calves
Weekend; rest or cardio

And then its down to the main compound lifts which will cause muscle growth like nothing else; Bench press, Squat, Deadlift.

Alternatively 'Starting Strength' by Mark Rippetoe which is very widely rated. You can find lots of guides and a active community on this on the internet.

Any questions, just ask!

[Halb]

Just alternative a push with a pull.

As an example Balders likes to do back rows and bench press on the same day.

www.exrx.net is a decent website to help with muscle groups and their antagonists.

[Centurion07]

Yeah, I thought back rows would work with bench press but I've seen reports of people doing deadlifts with bench press instead. That's why I asked the question.