MAKING A PROGRAM? what is the right Ratio of SOME OF THE MAIN MUSCLES

¤Tip of the day:A good way to find out if your training is balanced is to know the ratios For Agonist/antagonist for isokinetic movements:

Tudor Bompa has a great chart for that.Here are a few of the ratios with the muscles involved:

1-Ankle:Gastrocnemius/Tibialis anterior(3:1)

2-Knee:Quadricep/Hamstrings(3:2)

3-Hip:Spinal Erectors/Rectus Abdominis(1:1)

4-Shoulder:Anterior Deltoid/Posterior Deltoid(2:3)

5-Elbow:Bicep/Tricep(1:1)


Please note that this chart does NOT take for account your posture! Its just a basic chart.The mentality of this chart is that if a large muscle group is weak,the small muscle group have to take over the strain of the work. (P.110 of Periodization for Training for sports,Tudor Bompa)