Originally Posted by Browncoat
Bike 30 min: 448 cal, 9.52 miles
Bent over row (back) - 6x6 + 2x8 (lighter weight)
Forearm (not sure what you call it) - 5x6
So I decided on my off serious weight lifting day to try and experiment and see about adding some new exercises to my workout.
So I tried doing this weight based rowing machine. You put free-weights on this bar and it can rotate every which way. You then just lay your chest on this pad, tuck your feet behind you and pull up in a rowing motion. That seemed to work well but I was surprised how quickly my back muscles seem to recover compared to chest + arms. Is it because they are larger muscles?
With back muscles should I plan to do more reps than with chest? Like perhaps 10-12 sets? New to me so not sure.
I also did this forearm exercise where you have a weight you attach to a rope on a spool. You just spin the spool and wrap the rope on the spool. Worked really well, and I assume that gets fairly decent forearm coverage?
Entropy I know you mentioned not bothering with forearms, just mine are kind of pencil like compared to my arms and chest. Figured doing some just to balance me out might not be bad.
On a side note lost another 5 pounds from my starting weight (lost 15 total now). I believe I started about 6-8 weeks ago. My goal is to keep loosing weight until I get a completely flat stomach and loose the love handles. I'm guessing for me that will be another 20 pounds, so it will take a while. I think it's quite possible at my current rate to hit that goal by the end of summer (expecting weight loss to taper off at the end).
I find I can work my back more often because I can hit it in so many ways. If you were to really analyze it your back is a huge group of muscles. You can hit it from various angles.
I do tend to do rows for more reps than I bench.
So where I may do 5s, 3s and 1s for the bench, I do not do rows for singles and rarely 3s. Typically I do rows for at least 5s and more likely 8s to 12s.
Ok so what I am doing these days are 8 reps followed by 4 additional Pendlay row reps. A Pendlay row is basically an explosive row where the barbell is reset on the ground and then explosive lifted back up.
I hit my back four days a week one way or another.
Tuesday -- DB Rows of some type
Thursday -- Hang Cleans and Deadlifts
Saturday -- Pendlay Rows
Sunday -- Shrugs & Rack Pulls
At the gym there are various plate load machines that can hit the back from all sorts of angles.
If you get real serious you can do Kroc Rows
These actually work great.
I like what you did with the Rows where you dropped the weight and did a couple sof sets of 8. Keep doing exactly that at least once a week.
I used to do some forearm work with a roller and cable.
So you can do more sets and reps for your back at once and / or you can spread the work out over the week. Working your posterior chain is very good for folks. Having a strong back is awesome. It will help your bench press.