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Transform Your Training with Exercise Pairing!
Coach Rob here and I hope you are doing great.
It’s been a crazy few days where I live as there is a huge film production crew literally in my yard and area filming scenes for “Reacher” Season 3 with Alan Ritchson.
I live in a pretty quiet and peaceful area but it’s been crazy here. Like a whole other city setting up around me.
As well funny story I let my 2 year old German Shepherd off leash as I have lots of space and she ran down in the middle of filming and got to meet the star of the show Alan ahah.
“Oh Bella” how many times I say this in a run of a day she is a beautiful little girl but a handful lol.
Now let’s talk weights :).
Something I love to do in my programming and my own training is what's known as "Pairing" exercises.
This technique involves strategically combining two exercises for better training results, improved recovery, and more efficient workouts.
Check out THIS VIDEO and read more below.
Let me explain a few ways I like to incorporate pairing for maximum results & more:
1. Upper/Lower Body Pairing
This method is fantastic for both strength and fat loss programming.
By pairing an upper body exercise with a lower body exercise, you engage more muscle groups and keep your heart rate elevated.
This is great for fat loss, but also great to improve full body recovery while focusing on getting stronger. It’s a great pairing with many benefits.
Example:
- A1. Barbell Squats
- A2. Dumbbell Push Press
- Rest: 1-2 minutes between A1 & A2
Or:
- A1. Barbell RDL
- A2. Dumbbell Bench Press
- Rest: 1-2 minutes between A1 & A2
2. Opposing Muscle Groups (Agonist/Antagonist)
This technique is excellent for building muscle and enhancing recovery.
By combining opposing muscle groups, you allow one muscle to recover while the other is working.
This type of training is great for hypertrophy and body part split training.
Example:
- A1. Dumbbell Bench Press
- A2. Dumbbell Bent Over Row
- Rest: 1-2 minutes between A1 & A2
Or:
- A1. Dumbbell Bicep Curl
- A2. Dumbbell Tricep Extension
- Rest: 1-2 minutes between A1 & A2
3. Explosive/Strength Pairing
This approach involves pairing an explosive exercise with a strength exercise.
It's perfect for power movements and athletic performance, as the explosive exercise primes your fast-twitch muscle fibers for the strength movement.
Example:
- A1. Kettlebell Swing
- A2. Barbell Deadlift
- Rest: 1-2 minutes between A1 & A2
Or:
- A1. Box Jumps
- A2. Barbell Squats
- Rest: 1-2 minutes between A1 & A2
These are three of my go-to exercise pairings, but I have several others I use as well. Think of pairing exercises as creating a compound effect.
How you pair movements and muscles can enhance performance, boost fat loss, build lean muscle, save you time, and more!
I hope you found this email helpful and try adding some smart exercise pairing in your training.
Stay strong,
Coach Rob
P.S. If you want to see how I pair exercises in programs, check out our WWLW App Programs, which has tons of programs from me using pairing exercises.
If you are wondering what program may be best for you just reply to this e-mail I am here to help
And if you're interested in a customized program tailored to your goals, fill this out and we can chat about creating an awesome, personalized workout plan to get you results, save you time and energy, and more. I love creating custom workout programs and I'm very good at it and would love to show you how I write programs for maximum results and saving time/energy.
