Nick Walker is two weeks from the 2025 Pittsburgh Pro, set for May 10 – 11, where he aims to win the Men’s Open division’s $100,000 prize. He sees the Pittsburgh Pro as his “little Olympia,” a major stage to showcase a much-improved physique. With the 2025 Olympia on the horizon, Walker is focused on earning his spot by going up against tough competitors like Derek Lunsford and Martin Fitzwater. On April 29, he shared a video showing an antagonistic upper-body workout that targets opposing muscle groups, like chest and back or biceps and triceps, to maximize muscle growth. The routine includes nine exercises, with one superset.
After winning the 2024 New York Pro but withdrawing from the 2024 Mr. Olympia due to not being fully prepared, Walker, now working with a new coach, is confident his physique will stand out against top competition.
Why Antagonistic Training Works
Antagonistic training works pushing and pulling muscles together. A 2016 study found it boosts muscle growth by increasing time under tension [1]. It also balances development and lowers injury risk, vital for competition prep.
The Workout
This routine targets chest, back, shoulders, biceps, and triceps. Perform 3 to 4 sets of 8 to 12 reps per exercise with a challenging weight and good form. Rest 60 to 90 seconds between sets, except for the superset, where you move directly between exercises.
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- Cable Flyes
Builds chest size. Pull cable handles toward chest and squeeze pecs.
- Incline Press Machine
Targets upper chest. Push handles forward and lower weight slowly.
- Flat Press Machine
Strengthens chest. Push handles out and control weight back.
- Rowing Machine
Works upper back. Pull handle toward torso with straight back.
- Assisted Pull-Up Machine
Hits lats and biceps. Pull chest toward bar with machine assistance.
- Seated Side Delt Raise (Superset 1A)
Builds side shoulders. Raise dumbbells to shoulder height.
- Dumbbell Shrugs (Superset 1B)
Targets traps. Shrug dumbbells toward ears and hold.
- Seated Biceps Curl Machine
Isolates biceps. Curl handles toward shoulders and lower.
- Rope Triceps Pushdowns
Defines triceps. Push rope down and spread ends.
Tips for Success
Do this workout once or twice weekly with 48 hours rest. Use proper form, as a 2020 study showed controlled movements aid muscle growth [2]. Warm up with cardio and stretches. Adjust weights to your level and eat protein to recover.
This workout’s antagonistic approach builds balanced muscle and strength. The superset adds intensity, and the exercise order targets opposing muscles. It suits intermediate to advanced lifters, but beginners can use lighter weights.
References
[1] Robbins, D. W., Young, W. B., Behm, D. G., & Payne, W. R. (2016). Agonist-antagonist paired set resistance training: A brief review. Journal of Strength and Conditioning Research, 30(10), 2873–2882.
[2] Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2020). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 34(12), 3508–3523.
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