I consider Rows the 4th main lift. Big 3, then Rows, they are that important. I also think they are more beneficial than Pullups.
I aim for 2 to 1 ratio of Rows to Press. We sit all day with bad posture and most programs are press heavy anyways etc.
All that cleaning should help with all that though and you are probably fine with Rowing once a week…
Ideally though I think you do them every pullup day, you wouldnt smash them. Just get reps and sets in as assistance to…well everything.
What kind of rows? A Pendlay Row is going to be harder on your lower back and involve more assisting muscles than a dumbbell row with your knee on a bench. The amount of weight used and amount of focus on only hitting the target muscle(s) will make a difference too.
This is a very simple back anatomy diagram. As you can see, the lats are ONE muscle. They are hit with with any row or chin-up variation with the elbows moving along the following trajectory. (E.g. in the pull-up, you start with your head under the bar and then at the top your head is behind the bar.)
Everything above them(the teres major sometimes being referred to as the “upper lats”) are hit with a row towards the sternum while retracting the shoulder blades. The erectors will be hit with deadlifts, heavy cleans, back extensions and any kind of unsupported row with a barbell.
Now, the questions are:
Are your current exercises hitting the muscles(s) you intend to hit? Is there considerable overlap?
How demanding will your choice of row variation be? You can add in strict dumbbell rows 2-3 times a week while you probably need to replace a back exercise if you want to do a heavy barbell or t-bar row once a week,
Why do you think they are more beneficial than Pull ups? Just curious. I love all back work lol.
I do some kind of upper body pull every time I train (so four days a week). Twice it’s a fair chunk of my session, twice added in between main lift warm-ups. Personally I think Kroc rows are as bang for your buck an exercise as you’ll ever find, so they’re a constant for me. I’ve never used BB rows much, although I’ll spend some time later this year getting to know them better.
Ah ok. You can do Meadows Rows or 1 Arm Barbell Rows. You are going to need straps for the Meadows Rows.
Oh nice man! I’m going to have to try one of these out! I think I’ll need to stand on a box because I’m short with trex arms to get full ROM on these rows. Plus I only have bumper plates.
I love BB & Pendlay Rows though. They seems to REALLY work my entire back.
This will be a case of trade-offs and returns. If you want to get more back volume and frequency with your current set-up, then you will have to use exercises which are less neurologically and physically demanding, or at least do BB rows with low volume while taking out an exercise that stresses your lower back on one day, and a one arm row variation with moderate volume on another day.
I’m sure you can figure it out!
Just place a plate or 2 under the opposite foot of the side you are working. That’s enough for me to get a full stretch.
-Main reason is barbell rows work the whole back more evenly.
-Delt impingement is caused from horizontal pressing (among sitting, slouching etc) so horizontal rowing is the antagonist/solution.
-Pullups are (eventually) easy…but adding weight fixes this.
-Barbell rows probably have more carry over and benefits to the Big 3 and the Olys.
I think you are right! I definitely feel my entire back working when doing rows. I did notice in the past when my row was big and strong, everything else seemed easier. Hmmmm lol.
And if you guys want me to be honest, I do enjoy rows more than chin ups lol.
Changed my log name because I feel like it’s a bit more appropriate now!
Start by alternating dips 1 day, curls the next, repeat. If you can manage that, I’d double up the dips and put the curls in the middle.
Thanks man, I’m gonna give this a try! 100 curls already has my arm twitching lol. I don’t have dips at my house so I’ll use close grip push ups instead. I’ll probably have to do more reps than dips. But I’ll try ya suggestion. Thanks again man, always appreciate it!
Yup, good name.
Keep up the good work.
gooood morning!!
This could work, worst case scenario do dips with your hands behind you on a bench, or put two chairs beside you and do dips between them. This has worked for me in the past.
I figure if I can get to do 150-200 push ups consistently than dips shouldn’t really be an issue. I was thinking of using 2 saw horses and getting 2 2x4’s and just doing them on those. I think it would work just fine. I don’t have chairs that I could use in the garage lol. Thanks for your input man!
This is true man!!!
Wednesday 4/11/17 (3x10 Day)
CLEAN
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
BACK SQUAT + AB WHEEL
155x12 / 15
185x12 / 15
205x12 / 15
OVERHEAD PRESS + CHIN UPS
115x12 / 5, 5, 5
95x15/ 5, 5, 5
95x13/ 5, 5, 4
Total Chin Ups: 44
BB ROWS + FLOOR PRESS
135x12 / 135x15
135x12 / 135x15
135x12 / 135x15
135x12
135x8
POUNDSTONE CURLS
100 reps
JUMP ROPE
12 min
NOTES: Lots of rep PRs today! I’m going to make a rep PR sheet so I can start tracking. Lots stretching of the wrist/bicep/chest area after this workout.
I only have 4-45’s, 4-25’s, and 4-10’s in terms of weight. I’ll be basically making 20lb jumps on a lot of my lifts. I’m going to have to get creative of going for rep PRs and pushing the intensity.
I think you should just keep this one and add to it. The varied history is what makes it useful for you and other lifters that view it. I really think as you progress it will be one of the best, and educational, logs on the site. I mean, just look at all of the helpful knowledge, and lessons learned, in this log thus far.
Agree 100%