Quote:
Originally posted by DKing:
If you like the Barbell Row iso holds another cool one is a seated row with a pause at the chest. Do a seated row like normal but when the bar gets to your chest pause and squeeze the shoulder blades back as hard as possible for 3-5 seconds. Works awesome.
About the carbs, definatly get more before training. Fruit is good and quick and so are some brands of Granola Bars. I really like the Nature Valley ones. Decently clean and not too bad especially in the morning.
Nice lifting sir.
Danny
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Thanks D! I'm going to have to try the cable rows out that will be fun to change things up. Something like fruit or a granola bar would be way easier, especially when I wake up 10 minutes before class starts...which is like every day.
Quote:
Originally posted by RockHard:
So what's this great iso-hold thing about? Is there a link?
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Bill suggested I use isometric contractions at the top of the movement with my scapulae fully contracted together to increase my ROM when performing bent-over rows. My issue was everytime I did a strict bent-over row I could get the bar to meet my abs and pause there and as the set progressed I just started using more momentum for them to meet. So this is being used to improve my ROM and scapulae strength...which happens to be the cause of my ROM problem.
This is what Bill said,
Quote:
Originally posted by Bill Hartman:
You need to make sure you are retracting the scapulae (pulling them back so they touch). Once you can do that...
Quick fix:
Isometric holds - pull the loaded bar to your upper abs and squeeze the shoulder blades back and together as hard as you can. Hold for 30 seconds. That's one set. As many sets as you can for 30 seconds with your best weight. Perform every back workout for 3 workouts. Then perform regular concentric/eccentric reps with 3 sec pause at the contracted position for 3 workouts. Then go back to regular tempo reps.
Bill
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So far it feels awesome because I KNOW my body needs this and that it's hitting a weak point in my training. Rows have always been shady with me, you know after a while its hard to determine if you are failing or not, but for now on if I can't get the bar to the stomach for a once second hold...or chin over the bar for that matter as far as pull-ups, it ain't gettin counted as a rep. If you can't get full extension in a press it's not counted as a rep either...so why not this way too.