Muscle Balance (Agonist/Antagonist) as Injury Prevention

The Principle of Muscle Balance (Westcott, 1987) states that resistance programs should develop strength in all the major muscle groups. Emphasizing certain muscle groups can produce muscle imbalance which may, in time, lead to muscle injury. This is because whenever a muscle group is disproportionately stronger than its antagonist, the latter is predisposed to injury.

The important point is that muscle groups should not be trained in isolation. If the muscles on one side of a joint are worked, the opposing muscles should likewise be worked, even though the workloads may not be identical. Maintaining desirable muscle balance is simplified by training all the major muscle groups. The push-pull training system is valued partly because it provides muscle balance between agonist and antagonist groups, and exercising antagonist muscle groups is one of the listed points for safe and effective resistance training.

• A muscle disproportionately stronger than its antagonist predisposes the antagonist to injury.
• Do not train muscle groups in isolation — work both sides of a joint.
• Training all major muscle groups simplifies maintaining balance.
• Push-pull supplies agonist/antagonist balance.

• muscle-balance — the principle itself.
• muscle-action-roles — agonist/antagonist roles.
• muscle-selection-balance — training the 12 major groups to reduce injury risk.
• push-pull — system providing agonist/antagonist balance.
• specificity — training antagonists/stabilizers to protect against injury.