Alright well I’m going to try to make this a quick one. I still havent found my answer to the question of: Whats the importance of doing Heavy Rows…either it be Heavy Bent ovre BB rows, or DB rows…whats good about doing it…for example say im going to do 3 or 4 sets of 5 reps of DM rows or BB rows…only 5 reps because its a HEAVIER weight. Is there any importance of doing rows like this (heavy)…or just stick with the ol’ 8-12 rep range for them.
ONE more thing. Whats the importance of doing eccentrics. yes they make you sore, yes they are better to gain size and all over concentric. But like obviously if your doing like a 3RM you dont do the eccentric slowly (well at least i don’t). But like if you’re doing for example a bench press of 10 reps is it alright to just do the eccentric and concentris fast, or better to do the eccentric slower and then do the concentric fast?..this question bothers me a lot lol. Also Ronnie Coleman my friend gave me a video of his Unbelieve…which is pretty intense lol. Uhh he does all his lifts fast…laterals, bent over rows…everything is done fast…what do you guys think of this…this is a long post so im goin to shut up right bout now and let you guys do some of the talkin lol
dl- cyborg 101
dl,
rows. great excercise, but easy to get comfortable, plateaued, and sloppy.
suggestion (worked for me): stick with db rows… pyramid up to heavy weight…i don’t use straps, but if grip is getting in the way, use them!
mind/muscle key on this one… make sure when you pull that lawn mower cord, to move your arm slightly away from your torso… feel the pinch in the lat at the top…
problem is db rows miss the infraspinatus… which can be taken care of by what i prefer… the t-bar row on bench… if your gym has one.
Don’t forget to include seated rows… again… mind/muscle… pull gently try to squeeze your elbows together around your back at the end…hold…slow back negative, but not too slow 
finally, round this out by doing weighted pull-ups on heavy days… and higher-rep (non-weighted or low-weighted) on lighter days…
my back… which lay dormant for many years…finally widened with wings unfurled.
good luck!
[quote]dl- wrote:
Alright well I’m going to try to make this a quick one. I still havent found my answer to the question of: Whats the importance of doing Heavy Rows…either it be Heavy Bent ovre BB rows, or DB rows…whats good about doing it…for example say im going to do 3 or 4 sets of 5 reps of DM rows or BB rows…only 5 reps because its a HEAVIER weight. Is there any importance of doing rows like this (heavy)…or just stick with the ol’ 8-12 rep range for them.
[/quote]
Completely different training effects. Heavy weights and low reps correspond to myofibrillar hypertrophy, which refers to increase in the size of the actual contractile elements of the muscle cell. Higher rep work, on the other hand, leads to sarcoplasmic hypertrophy, which is proliferation of the non-contractile elements in the cell. Higher reps also promote metabolic adaptations that allow you to store more glycogen, which will also help to make you bigger. Both myofibrillar and sarcoplasmic hypertrophy will make you bigger, so you need to hit all your rep ranges.
lol thanks Eric, but im not concerned with size, its more the strength and power im interested in. What im specificaly interested in knowing is is it beneficial to do heavy rows, whether it be DB or BB row…like would doing a 5 rep max for BB rows be effective at all?..or even for DB’s…this is the question i have in mind, sorry if it didnt sound right the first time i asked it. lol but thanks for the response…by the way good deadlift!
dl- cyborg 101
oh and one more thing, i know hitting all the rep ranges will make one bigger and such. Im just wondering the benfit of the heavy rows, if there are any.
If you want to get stronger I think there is no better way then working with heavier weight in the lower rep range.
Also I feel a stong back is important expecially if you want a big bench #