Evening-Up
A Super Set for Symmetry
by William Wilson, C.S.C.S.Photography by Keith Munyan
Each muscle group works in synch with its opposite, or antagonist, muscle group. It is the combination of all bodyparts fused into one cohesive, evenly balanced structure. And yet, a peak into most weightrooms reveals a lack of proper symmetry consideration when training. Giant biceps overwhelm triceps, or a muscular back opposed by a flabby midsection. This can and should change.
The following eight-part workout features 4 mini-sets, each of which matches exercises for opposing muscle groups. You can perform the entire workout together or break out the mini-sets on specific weight-training days. Do the same number of sets and reps for each exercise.
CHEST
Bench Press
Lie on a flat bench grasping a barbell weighing approximately 67 percent of your body weight. Beginning at chest level, proceed to press it up to arms' length. Pause, then lower to starting position. Perform as many repetitions as possible without straining.
UPPER BACK
Lat Pulldown
Sit facing a high cable weighted with approximately 67 percent of your body weight. Grasp the handles and proceed to pull the bar down behind the head. Pause, then return to starting position. Perform as many repetitions as possible without straining or allowing the weight plates to rest between reps. Then compare the number to bench press reps performed. Whichever is fewer indicates that that bodypart should be trained harder for proper symmetry.
BICEPS
Standing Curl
Stand grasping a barbell weighing approximately 33 percent of your body weight, palms up. Proceed to curl the bar up until biceps meet forearms. Pause, then lower to starting position. Perform as many repetitions as possible without straining.
TRICEPS
Reverse Curl
Stand grasping a barbell overhead weighing approximately 33 percent of your body weight. Keeping the upper arms stationary, proceed to lower the bar behind the head until forearms meet biceps. Pause, then raise to starting position. Perform as many repetitions as possible without straining. Then compare the number to standing curl reps performed. Whichever is fewer indicates that that bodypart should be trained harder for proper symmetry.
THIGHS
Leg Extension
Sit at a leg extension machine with feet under pads, grasping side handles for support and using approximately 50 percent of your body weight in weight plates. Proceed to straighten legs. Pause, then lower to starting position. Perform as many repetitions as possible without straining or allowing weight plates to rest between reps.
HAMSTRINGS
Leg Curl
Lie face down on a leg extension machine with heels under pads, and using approximately 25 percent of your body weight in weight plates. Proceed to curl legs up. Pause, then lower to starting position. Perform as many repetitions as possible without straining or allowing weight plates to rest between reps. Then compare the number to leg extension reps performed. Whichever is fewer indicates that that bodypart should be trained harder for proper symmetry.
ABDOMINALS
Elevated Crunch
Lie on your back with hands behind head and lower legs elevated on a bench. Proceed to raise head and shoulders off the floor. Pause, then lower to starting position. Perform as many repetitions as possible without straining.
LOWER BACK
Hyperextension
Position yourself on a hyperextension bench, with feet under pads and hands behind head. Beginning with the head close to the floor, proceed to rise until the upper and lower body are aligned. Pause, then lower to starting position. Perform as many repetitions as possible without straining. Then compare the number to leg elevated crunch reps performed. Whichever is fewer indicates that that bodypart should be trained harder for proper symmetry.