Training Forum: This is a discussion on People exaggerating BB Row poundages within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; Hey bros,
I have to wonder about the poundages a lot of bros on here claim to do for reps ...
I have to wonder about the poundages a lot of bros on here claim to do for reps on barbell rows. Let's put it this way, I'm not the strongest guy, and I do 225 for 7-8 reps while juicing. I understand a lot of guys can do more, but I am hearing things like 315x15, 365x10, 405x8, etc. I am wondering how much cheating is going into their form...or maybe I am doing them wrong?
Here is how I do mine: Barbell laying on floor, My feet are about 4 inches apart, slight bend in the knees. I have my back bent over at close to 90 degrees and try to look directly in front of my body (head up, eyes forward). I take a medium grip (too far outside and I have no strength in my back to pull it up, although range of motion is shortened a lot). I pull the bar up until it touches my upper abdominal region, and then I lower the bar until it 'almost' touches the floor (constant tension).
Either guys are cheating on their form and exaggerating their poundages, or I am not doing barbell rows the way most of the guys on here do them. Who can help?
I just read an article by Dorian Yates about bent-over barbell rows. He said he always used an underhand grip because he felt it hit his back harder, but he did admit it could have been a factor in a biceps tear he suffered. The main thing I liked about his technique is that he didn't bend over to a full 90 degrees. Instead, he only went to about 70 degrees, because he said it allowed him to go heavier and it further isolated the upper part of his back.
I prefer the traditional over handed grip, but I do agree with Dorian about only going to 70 degrees. It takes stress off of my lower back and allows me to go heavier and really exhaust my back muscles.
Your technique looks fine to me, bro, although you might want to try one of the above variations and see if you like it. Another thing I do sometimes to change things up and shock my muscles is use a smith machine so I can go much heavier while maintaining good technique. I'm all about free weights, nothing else even comes close for mass & strength, but machines have their place in a great workout routine. If you feel like you've hit a plateau, try the smith machine and go extra heavy with the weights. The machine will lighten the weight by about 20-30 lbs., but you can easily compensate for that by adding even more weight, and the best thing about it is that it keeps you in track so your technique doesn't go to shit.
Thanks for the info on this boring Thanksgiving Day. I actually use the regular overhand grip, I should've mentioned that earlier.
I guess I can bend my back only 70 degrees, but it just seems like it's cheating. But then again, maybe that's why most guys on here are doubling my weight on rows.
Pablo, I'm not a vet, however I will say that the reason is 100% because they are not bending to 90 degrees as you are. Picture this: do everything exactly as you are, except change the 90 degrees to 70 and pull the weight to your lower stomach rather than upper and that would be exactly how i do my rows. I previously had all the same questoins and these arethe answers i got, plus yates himself said rows aren't meant to be a pretty exercise, they are going to get ugly and grueling and the form isn't going to look perfect, nor is it going to be perfect. Doesn't he call his the "murderer's row"? Anyway I believe the end result is that if your form is too perfect in this particular exercise you're simply not going to be able to use the weight necessary to really smash your back muscles into growth. Don't quote me on this, maybe a vet will come in and let me know if they agree or not. Good luck and keep posting this is an excellent thread that could help many many people.
Barbell Rows are best by "starting with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak. The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast."
Barbell Rows are best by "starting with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak. The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast."
Grizz,
It's funny...I was thinking about this old post from JS when I posted my original thread...I wasn't sure where it was hiding. The only problem with that explanation is that I can't visualize the "middle back will have slight bend to it" and "You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back". I can't fathom how to do this in my head. Does the slight bend mean 70 degrees or is it 90 degrees with an arch to it? It sounds as though in that example, the barbell rows are not done with a 90 degree back bending stance.
If you assume the position, your spine is still unflexed. The "powerful arch" is a 1/2 inch movement. It's like trying to bend yourself in half backwards, if that makes sense.
The best I can explain it is what I just came up with sitting here. Sit upright in your chair. You're now at a 90 degree angle. Now arch your back hard. That's the motion. Sort of throwing the shoulders back, I guess.
if you drop the bar all the way down to the ground each rep, (yes, i have heard of this).. but unless you have guerilla arms then how do you do that? for m ehtat would require alot of motion from my lower back to return the bar to the ground.
People exaggerating BB Row poundages 
I would love to hear from some of the vets on this one before I go back into the gym to practice these.
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