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Getbig Bodybuilding Boards => Training Q&A => Topic started by: io856 on May 01, 2008, 02:20:57 AM
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As we all know a component of getting bigger is progressive load. However I find barbell rows difficult to increase the weight in. When I do increase the weight it tends to sacrifice form and fatigue the spinal erectors more etc. Anybody have any tips on implementing progressive load into your barbell row sets?
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probably means ur not working the lats enough for them to become stronger. bent over bb rows are one of the toughest for getting that mind muscle connection.
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I think that they are an overrated exercises anyway. One way perhaps would be to use the underhand grip version, with wrist straps. This seems to facilitate the use of more weight, and is not as tough on the lower back. Also, not doing barbell rows as the lead off back exercise also helps. Either way, I'd bin them.
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Of course you did not tell how many sets on the BB rows or what other exercises (and how they are placed in your workout) you might do for the back. Or how you do a BB row and how many times a week. If the bar is to the chest area, than more stress can be felt on the lower back. To the gut area, less stress.
All things being equal, steady progress should be achieved in reps or weight increases in just about every workout, if proper recovery time is allowed. Should not matter which grip is used or how the BB row is preformed, you should progress. BB rows are one of the must do movements, as the DL/SLDL are, for total back mass. Do the BB row first in the workout. And also use the close curl grip style for awhile, where the bar hits the lower abs. Hold for a second or two, and lower. Keeping the bar near the legs at all times during the lift. You should never need straps with rows unless you are doing 400 partial rows, which I kind of doubt you are doing. Rows also build the grip.
One of the more productive version of BB row's is the three positioned grip in a workout. 1)A wide grip,trying to come close as you can to the inside collars, to touch the upper chest. 2)Medium grip, bring the bar into the lower chest/ab area. 3) close curl grip, bringing the bar well into the lower abs. Might try for 2 or 3 sets of each as a total lat workout.
If all else fails than jump to doing DB row, a very effective exercise. Good Luck.
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i always start my back workout with pull ups, then proceed to barbell rows or T-bar rows
barbell rows
135 x 15
225 x 10
275 x 6
T-bar rows
3 plates x 15
5 plates x 8
5.5 plates x 6
as you can see, i do not pyramid up slowly, a waste of time imo.
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I actually prefer to stay light with this exercise..for the exact reasons you describe( sacraficing form)....I concentrate on the retraction of my shldr blades/lats and squeeze the shit out of my entire back...one of my fav exercises...even though the progressive overload is'nt great, the squeeze/contraction is far more worth it...stick with very small increments when pyramiding up in sets...then, the next row workout try an extra 5 lbs on your heaviest sets....this is'nt a squat or deadlift where we're jumping up 20+ lbs from set to set...havever read "The Iron Soul" by Henry Rollins? I can't get enough..keep up the hard work 8)
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if the bar lowers below your knees, and hits your upper stomach (this navel/beltline shit doesn't fly), then even with a little body english you're good. test your limits every so often.
the beautiful thing about BB rows is that "heaving" a bit helps, because it activates more lower back. when i was doing "shitty" BB rows with 315 about two years ago i got some great back growth. these days i admittedly do it lighter, but that's mainly because i'm using it for bench assistance.