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Most People Fail To Work 50% of Their Muscle Tissue!
Did you know that even bodybuilders neglect half the
muscle tissue in the body?
It doesn't take rocket science to build bigger muscles.
However, it does take a certain knowledge and application
of that knowledge in the gym and in your diet.
And the Truth is, the Sooner You Act, the Sooner Your
Muscles Start Growing!
Checkout The Growth Zone
Fitness Tips For 9/24/2014
Rowing Exercise Variations
Retool Your Rowing
You may not have thought about this much but rowing is one of the
most important exercises you can perform for your physique. That's
because rowing works the biggest muscle mass in your upper body
– your back muscles. Get your rowing right and your back muscles
New Style of Rowing
Most of the people who perform the barbell row, or its machine
derivative, do so at a moderate pace. That's fine, but you can give
your back muscles a whole new level of stimulation by performing the
rowing movement explosively. And you can only reach the high-end fast
twitch muscle fiber in the back with explosive action. The standard
style of rowing doesn't work the high-end fast twitch muscle at all.
Missing out on working the high-end fast twitch muscle for your back
muscles is a big mistake because your back muscles contain a lot of
high-end fast twitch fiber. That means that you are leaving a lot of
growth on the table by only employing the standard style rowing.
What you can do to change the situation is to start adding some
explosive rowing into your back training routine. Explosive lifting
will crank up the intensity to new levels each workout.
In fact you should be performing explosive lifting on a regular basis
for virtually all of your major muscle groups. The back is one of the
more critical regions since it makes up such a large portion of your
upper body. Why not work all the muscle fiber in this area instead of
just half? By incorporating explosive rowing you can get that other
unreached muscle tissue to respond.
To employ explosive rowing, you want to move that weight load as fast
as possible. You can also add a couple of tweaks to your rowing to
make it even more effective in the explosive style. These tweaks were
employed by multi-Mr. Olympia Dorian Yates, with great results. The
tweaks are to employ an under grip with your hands (hands supinated,
palms facing your body). Additionally, don't bend down so deep as you
do on the standard row. You don't need to have your back parallel
with the floor – keep it 20 degrees above parallel. This will take
some stress off of your low back region and also allow you to lift
much heavier weight loads when you row.
One more tweak – use a shoulder width grip placement. You don't need
a super wide hand placement to get the results as a medium wide grip
Bend down, grasp the barbell with the supinated grip, and explode.
Pull that bar up to your body as hard and as fast as you possibly
can. Keep on focusing on exploding for each rep. Rock it on the way
up, lower it more slowly, and repeat.
Rep & Set Range
You don't need a super high repetition range when you are performing
explosive movements. In fact most of those who use explosive training
the most (NFL, Olympic, collegiate sports, etc.) employ a repetition
range that runs from 3-5-7 per set. For your explosive rowing,
perform seven repetitions per set. Focus on making each repetition
Perform three sets of the explosive row initially after a good warm
up for your back. It is particularly important to get the back
muscles warmed up very well as explosive training is very demanding
on not only the muscles but also tendons and ligaments and more.
Once you have a couple of sessions at the three set point under your
belt, move up to 5-6 sets of the explosive bent row. Allow a couple
of minutes between sets and pound out the reps.
This is one exercise where you want to consistently add weight. You
will be surprised at how much weight you will eventually be able to
move in this lift. Keep pushing the weight load upward – try to add
five pounds or so every few workouts.
Your back muscles are capable of being extremely strong and can
handle big loads, so give them something to work with.
The explosive rowing exercise can be performed quickly and will
really fire up your muscles. If you are incorporating it into a full
back routine, insert it right after the chin ups and watch how well
your back responds.
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Rowing Exercise Variations
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.