Smart muscle group pairing for better you

Smart Muscle Group Pairings for Faster Gains

At Hillswood Recovery Pod, we focus on efficient training and optimized recovery. Here’s how to train smarter:

✔ Opposing Muscles (Antagonistic Training) – Chest & Back, Biceps & Triceps, Quads & Hamstrings → Shorter rest, balanced strength.
✔ Primary & Support Muscles – Chest & Biceps, Back & Triceps, Quads & Calves → Works small muscles while big ones recover.
✔ Upper/Lower Split – Squats & Shoulder Press, Deadlifts & Pull-Ups → Boosts metabolism, great for strength.
✔ Same Muscle Pre-Exhaust – Chest & Triceps, Back & Biceps, Squats & Lunges → Increases activation, improves endurance.

Training Frequency:

Beginners: 3 full-body workouts/week

Intermediate: 4-day Upper/Lower split

Advanced: 5–6 days Push/Pull/Legs


Recovery is Key – Take 1–2 rest days/week. Avoid overtraining by using massage, infrared therapy, and active stretching at Hillswood Recovery Pod.

💪 Train smarter, recover faster, and perform better!

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