There’s no rule here, it depends on how the workout is structured. If antagonistic groups are worked together in a single session, then it’s a good idea, an example being an upper/lower split in which you work your entire upper body together (and this is why I usually divide them into a horizontal and vertical days, to indicate the nature of (antagonistic) movements performed).

On the other hand, doing a split routine in which you work your chest and back on different days isn’t necessarily worse for not allowing antagonistic pairs to be worked together (although there are many benefits to this approach indeed, such as saving time by supersetting the two and exploiting the fact that agonist contraction is usually stronger if preceeded by antagonist one).

So, no, doing antagonistic exercises in the same session isn’t necessary nor always the best idea, although it has its merits. 🙂

*let’s say

For instance, let’s I do Lunges at a session, should I also include GHR in that session?

Similarly, If I do Calves, should I do that TAR (Tibialis Anterior Raise)on the same session?

You get the point 😉

Great article by the way!

Hi Arsalan,

how flexible are your calves, and do you stretch them regularly?

Also, did you try doing the toe raise exercise, either with dumbbells or cables (both variants are mentioned in the article)? If you have, what weight were you able to move compared to your calf raises?

Examining these values might give us an insight in whether or not there is a strength imbalance and/or if your calves are too stiff. 🙂

I am an ex-athlete, I played squash and volleyball for quite a long time. I am 34 now and I have been struggling with shin splints for 2 years… I have read everything that has to do with this injury, and have seen so many different types of doctors, and after recovering from my back issues due to a muscle imbalance, I believe that a majority of muscle related issues in the human system is from imbalances. I just am not sure how to go about identifying which muscles in my lower legs are causing the shin splints, I want to identify them, so that I can then start isolating them and training them to get stronger or finding a way to get the tense muscles relax.

Can you please help me?

Thanks!

Arsalan

Thanks Wolf, going to sub leg curls with GHR and see where that takes me 🙂

Do GHRs instead of leg curls on that day. It won’t be a unilateral movement, but could prove a lot more beneficial.