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Training

6 Best Rowing Exercises for Mass!

Rowing exercises are the best way to pack on tons of size to your back. Rows should be the bulk of your back workout. Pull-ups and wide-grip pulldowns are great for building width, but rows will pack on that thick look that every guy strives for (or should). The thing is, there are so many different variations of rows that it’s hard to know which ones to choose. In this article, I tried to put together the best mass-building rowing exercises. There are many more rows to try. Don’t think these are the only ones worth doing, but at least one of these should be in every back workout you do!

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Barbell Rows

The king of back exercises behind the deadlift. These can be performed with an overhand or underhand grip. Underhand grip simply engages the lower lats and biceps more than the overhand grip. You want to hold the weight in front of you and bend at the waist while maintaining a neutral spine. Only bend over as far as your flexibility allows. (You do NOT want a rounded lumbar spine!) Once in this position, you will pull the weight back towards your belly button, squeezing the lats. Try to keep your torso at the same position throughout the whole movement.

barbellrow

Pendlay Rows

This is a great exercise that gives you a barbell row combined with the benefit of a dead stop like the deadlift. This can also improve the quality of each rep, making it a great alternative to the barbell row. The setup is similar to the barbell row but you’re going to leave the barbell on the ground. You will also be pulling slightly higher on your torso, so aim to pull the bar to the top of the abdomen. Your torso should remain close to parallel with the ground throughout the movement, unlike in the previously mentioned barbell row where your torso can remain more upright. After each rep, control the weight down to the floor and take all tension away from your muscles. This technique builds explosive power like the deadlift. A great way to shock your muscles into growth. This lift does need a little more flexibility to maintain a neutral spine, so make sure you have the mobility before trying this movement.

pendlayrow

T-Bar Rows

Another huge mass builder, the T-bar row can be done on a machine, but I prefer the barbell with a Double D handle. Use a corner or a landmine (if your gym has one) to keep the weight from moving. You’re going to sit your hips back and keep the chest up, all while maintaining a neutral spine. Again, you’re going to pull down and back, engaging the lats. I prefer to use smaller plates (like twenty-fives or thirty-fives) to allow for more range of motion.

t-barrow

Dumbell Rows

I always like to add a unilateral exercise to almost every muscle group I train. For the back, there’s no better unilateral exercise than the dumbbell row. You can kneel on a bench or do them standing. Either way, you need to focus on pulling the dumbbell back towards your hip. Too many people just yank the weight straight up and down. The only way to properly engage the back is pulling back towards the hip. You can move big, heavy dumbbells with this movement, but don’t sacrifice your form for big weights.

dumbellrow

Seated Cable Rows

The seated cable row is a great exercise that is commonly done incorrectly. Far too much momentum is used. You should not be swinging at all during this exercise. Your torso should be stationary while pulling your shoulder blade together. A lot of times I see rounded backs also. Never ever round your back! Retract those shoulder blades and keep your chest up. This is a great exercise for the middle back and lats if done correctly.

seatedrow

Inverted Rows

One of the few bodyweight rows is the inverted row. Just your bodyweight should be plenty as this exercise can be tougher than it looks, but you can always put a weight on yourself if you need more weight (just have a workout partner close by to help). You can use just a barbell in a squat rack or go on a Smith machine to perform these. You are going to hang underneath the bar with your body making a straight line from your head to your toes. You will lift your body up, pulling towards your upper abdomen. The easiest version is with your knees bent and feet flat on the floor. Slightly harder would be body straight. And to make it most difficult, elevate your feet onto a box.

invertedrow

How to train for your goals

[vc_row][vc_column][vc_column_text]When it comes to the weight room, not everyone has the same goals. You need to make sure that your training style aligns with the goals you have set for yourself if you want to achieve them! Should you use light weight for high reps, or heavy weight for low reps? One way of determining how you should train is to use a percentage of your 1-rep max (how much weight you can lift in an exercise for one repetition) to calculate how many reps you should perform in each set. If you don’t know what your 1-rep max is, you can use this tool for a quick estimation.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]45% to 60% of 1-rep max
[/mk_fancy_title][vc_column_text]This is often considered to be the best load to use for speed work on regular strength lifts. Working on peak power output will help to improve your fast-twitch muscle fiber recruitment which plays a huge role in all athletic endeavors that require speed and power. Remember, you shouldn’t go anywhere near fatigue or failure when working in this rep range and focusing on speed. You must move explosively on all reps. Stick to 2 to 5 reps per set, while lifting as explosively as possible on each rep.

Primary Training Effect: Builds explosiveness and power[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-gully.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]70% to 80% of 1-rep max[/mk_fancy_title][vc_column_text]This is the percentage range that is best used for stimulating hypertrophy (muscle growth). When using this weight, you should aim for 6 to 10 reps (the higher the percentage the less reps per set). Each set should be taken close to failure in order to be effective. Close to failure means that if your life depended on it, you could perform 1 or 2 more reps. Going to failure on a regular basis will just burn out your central nervous system and make it difficult to recover from training.

Primary Training Effect: Increases muscle size[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-hook.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]85% to 90% of 1-rep max[/mk_fancy_title][vc_column_text]This is the best percentage to train for absolute strength. Doing sets at 85% to 90% of your 1-rep max is very taxing on your central nervous system and, therefore, you should not be doing any more than 1 to 3 reps per set. These are tough sets where you really test your strength in order to train your body to handle a 1-rep max that you would perform in a competition such as a powerlifting or Olympic lifting meet.

Primary Training Effect: Increases absolute strength

Remember, just because you have a single goal in mind doesn’t mean you should train in only one percentage range of your 1-rep max. Although each percentage range has a primary benefit, they can offer other secondary benefits to your main goal. For example, if your main goal is to get bigger, doing some speed and maximal strength work can help to increase the size of your fast-twitch muscle fibers and, therefore, help you to gain overall muscle size![/vc_column_text][/vc_column][/vc_row]

6 Ways to Build Muscle without Adding Weight

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ employees=”16411″][vc_column_text]If you want to build more muscle, you need to put your body under a new stress that creates growth, forcing your body to adapt to new conditions. An obvious way to do this is to add weight. For example, on week one you may do 50-pound dumbbells for 10 reps. The next week you’ll try and do 55-pound dumbbells for the same number of reps. Well, eventually, you won’t be able to add more weight and do the same amount of reps because you will have reached a plateau. You can only add weight so long before hitting the wall. So what else can you do to overload your muscles and create growth? Here are six ways to do it while keeping the weight the same.[/vc_column_text][mk_fancy_title font_family=”none”]1. Increase Time under Tension
[/mk_fancy_title][vc_column_text]This approach is normally done by more advanced lifters, but beginners would benefit so much from this if they stopped concerning themselves with HOW MUCH weight they’re lifting and focus more on HOW they’re lifting it. Focusing on slow, controlled negatives is one of the best ways to increase time under tension. A great way to focus on time under tension is to put a counting scheme into your weightlifting program. Give every rep a count. Here’s an example:

4:2:1:1
4-second negative (when you are lowering the weight)
2-second pause on stretch (at the bottom portion of the lift)
1-second positive (when you are using your muscles to lift the weight)
1-second pause on contraction (the top portion of the lift)

Now, every rep matters and you’ll gain a lot more muscle this way. Try a variety of different techniques. (Long negatives, long pauses on stretch or contraction are just a few examples.)[/vc_column_text][mk_fancy_title font_family=”none”]2. Increase Number of Reps[/mk_fancy_title][vc_column_text]This one’s pretty obvious. But maybe you tried to increase the weight from last week and couldn’t hit your goal reps. Well, drop the weight back down and do one or two more reps each set before trying to increase the weight the following week.[/vc_column_text][mk_fancy_title font_family=”none”]3. Increase Number of Sets[/mk_fancy_title][vc_column_text]Don’t get stuck on the “3 sets of 10” curse. Never be afraid to do 4, 5, 6… even 10 sets! Sure, you want to hit things from many angles. But sometimes, sticking to only a couple exercises for a large amount of sets is a great way to shock your muscles into growth.[/vc_column_text][mk_fancy_title font_family=”none”]4. Incorporate Forced Reps[/mk_fancy_title][vc_column_text]This technique requires a workout partner. Do your set until you reach complete muscle failure. Once you do, have your workout buddy help you force out a few more reps to take you well beyond muscle failure.[/vc_column_text][mk_fancy_title font_family=”none”]5. Incorporate Drop Sets and Supersets[/mk_fancy_title][vc_column_text]Drop sets and supersets are great ways to push yourself beyond muscle failure without a workout partner. On drop sets, go to muscle failure, then immediately drop 25% to 30% of the weight and go to muscle failure again. Supersets are simply doing two or more different exercises immediately after one another with little to no rest.[/vc_column_text][mk_fancy_title font_family=”none”]6. Incorporate Pre-Exhaustion[/mk_fancy_title][vc_column_text]Pre-exhaustion is another great technique to try. Pre-exhausting a muscle group would be putting an isolation movement early in your workout and then following it up with a compound movement. An example would be starting with a chest fly for a few sets, then moving to a bench press. This is great for creating a better mind-muscle connection. It’s also beneficial for people with joint pain because you will have to lower the weight for the compound movement, making it easier on the joints. Either way, it’s a great technique to incorporate into your workout program for added results.[/vc_column_text][/vc_column][/vc_row]

The Ignored Muscle Groups (Part 3)

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ employees=”16411″][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][/vc_column][vc_column width=”1/3″][mk_button dimension=”flat” icon=”mk-moon-download-3″ url=”/wp-content/uploads/article-the-ignored-muscle-groups-part3.pdf” target=”_blank” align=”center” fullwidth=”true”]DOWNLOAD WORKOUT[/mk_button][/vc_column][vc_column width=”1/3″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Calves | Abs | Forearms

In this three-part program, we’ll go over the three least trained muscle groups. These are the muscles that everyone throws in a couple half-effort sets at the end of their workout.  Or, they don’t train them at all. The idea behind this program is to give calves, abs and forearms their own day. This way, all your effort is put into these muscle groups compared to barely training them.

The final part of the program is forearms. Back in the “golden age of bodybuilding,” it was common to have forearm circuits set up at gyms. A lot of these machines don’t really exist anymore, and forearm training has become kind of a lost art. Many people think that their forearms get enough stimulation from arm or back training. I’ve noticed that whenever I train a muscle group directly, I see better results. So don’t ignore your forearms! Here’s the workout:

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Sets Reps
Reverse Curls 3 10
Wrist Curls 3 15
Wrist Extensions 3 15
Plate Pinches 3 30 sec

[/mk_table][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]Reverse Curls[/mk_fancy_title][vc_column_text]

The main muscle you’re focusing on here is the brachioradialis. This is the big muscle that flexes the forearm at the elbow. Do these with an EZ bar – essentially, it is just a barbell curl but with an overhand grip. I like to put my thumb on top of the bar to focus more on forearms rather than biceps. I also sometimes use Fat Gripz, which just make the bar harder to hold, this way engaging the forearms as well. Hold each rep at the top to really feel the forearms working.

[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][mk_image src=”/wp-content/uploads/thb-reverse-curls1.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column_inner][vc_column_inner width=”1/2″][mk_image src=”/wp-content/uploads/thb-reverse-curls2.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][mk_padding_divider size=”20″][mk_fancy_title font_family=”none”]Wrist Curls[/mk_fancy_title][vc_column_text]

This exercise focuses on the wrist flexor muscles. I prefer to hang my hands off the end of a bench with my elbows inside my legs. I notice this puts less strain on my wrists. If these bother your wrists, you can always switch to dumbbells, which allows your wrists to move more freely in case you don’t have that mobility. Let the bar roll down to your fingers before rolling the weight back up and flexing the forearms.

[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][mk_image src=”/wp-content/uploads/thb-wrist-curls1.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column_inner][vc_column_inner width=”1/2″][mk_image src=”/wp-content/uploads/thb-wrist-curls2.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][mk_padding_divider size=”20″][mk_fancy_title font_family=”none”]Wrist Extensions[/mk_fancy_title][vc_column_text]

This exercise hits the wrist extensors. I keep my elbows farther apart on these, again to make it as easy as possible on the wrists. These also can be done with dumbbells. You won’t need a lot of weight on these. Get a good stretch and squeeze without using any momentum.

[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][mk_image src=”/wp-content/uploads/thb-wrist-extensions1.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column_inner][vc_column_inner width=”1/2″][mk_image src=”/wp-content/uploads/thb-wrist-extensions2.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][mk_padding_divider size=”20″][mk_fancy_title font_family=”none”]Plate Pinches[/mk_fancy_title][vc_column_text]

This is simply a grip exercise that involves pinching two 10 lb. weight plates together. If you have the type of barbell plates that have a flat side, you’re going to keep the flat sides facing out. If these are too tough, don’t hold it for 30-second sets or switch to pinching 5 lb. plates together. If it’s too easy, add extra time. If you have very strong grip strength, try pinching a 35 or even a 45 lb. plate on its own. Always try new things to challenge yourself!

[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][mk_image src=”/wp-content/uploads/thb-plate-pinch.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column_inner][vc_column_inner width=”1/2″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][mk_padding_divider][mk_fancy_title style=”true” color=”#393836″ margin_bottom=”18″ font_family=”none”]3-Part Series[/mk_fancy_title][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][mk_button dimension=”flat” url=”/training/ignored-muscle-groups-part-1/” align=”center” fullwidth=”true” id=”/can/training-can/ignored-muscle-groups-part-1/” bg_color=”#e41e26″ btn_hover_bg=”#252525″]PART 1[/mk_button][/vc_column][vc_column width=”1/3″][mk_button dimension=”flat” url=”/can/training-can/the-ignored-muscle-groups-part-2/” align=”center” fullwidth=”true” id=”/training/the-ignored-muscle-groups-part-2/” bg_color=”#e41e26″ btn_hover_bg=”#252525″]PART 2[/mk_button][/vc_column][vc_column width=”1/3″][mk_button dimension=”flat” url=”/can/training-can/ignored-muscle-groups-part-3/” align=”center” fullwidth=”true” id=”#” bg_color=”#e41e26″ btn_hover_bg=”#252525″]PART 3[/mk_button][/vc_column][/vc_row]

Isometric Core Training

Training your core with isometric contractions is important for not only muscular development, but also for general athleticism and training longevity. The most common isometric core exercise you see people in the gym doing is the plank, but it certainly isn’t the only one. Switch things up a bit with these two highly challenging isometric core exercises to keep things interesting!

L-SIT HOLD

If you’re looking to get the chiseled abs of a gymnast, you need to add the L-sit hold to your training. This classic exercise also has the bonus of working your triceps and shoulders with an isometric contraction.

  • Prop yourself up on a set of parallel bars, parallettes or at a dip station with your arms fully extended
  • Fully extend your legs in front of you and raise them to form a 90-degree angle with your body
  • Focus on keeping your core tight and legs as fully outstretched as possible
  • Hold this position for the entire duration of your set
  • Perform multiple sets of 20 to 30 seconds

Note: Beginners can start by holding their knees to their chest and eventually work toward extending their legs in front of them.

FRONT LEVER TUCK HOLD

The front lever tuck hold is more than just a great isometric core exercise; it is also the starting point for progressing towards the fully extended front lever, which is an incredible display of core strength and endurance.

  • Grasp a pull-up bar or set of gymnastic rings with a double overhand grip
  • Lean backwards while simultaneously pulling your knees to your chest until your torso is parallel with the ground
  • Focus on squeezing your core and pulling with your lats
  • Hold this position for the entire duration of your set
  • Perform multiple sets of 20 to 30 seconds

Note: The tighter you hold your knees to your chest, the easier the movement. As you get stronger, you may allow your legs to extend further in front of you to make the movement more challenging.

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