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Posted at December 31, 1969, 6:00 pm: I do 4 sets laid out like this: 2 sets (8-10 reps) Yates Rows 2 Sets (8-10 Reps BB Rows Yates Row Take an underhand grip right at shoulder with. Bend over at a 45 degree angle. Now when contracting, start 1 inch away from the knee and travel the bar up the quad and end with the bar touching your waist. To pull in correct form, pull up and back with your elbows. At the top of the lift you should be pinching the shoulder blades together. I perform these slow and heavy. Pause at the top with a good deep squeeze and then control the bar all the way down. I never pause at the bottom of any lift for a 2 second rest. IMO this defeats the pourpous of total muscle fatigue and gives the muscle a small rest making it harder to hit the fibers deep. BB row: use an overhand grip. Keep elbows close to body and pull the bar to your belly button. I use a little lower back to get a big pull from close to the floor and I basically do fast reps almost slamming the bar to my belly. I look like I’m about to deadlift with my ass out and back very strait, legs slightly bent with my torso at a 45 degree angle. I do these second and really rep them out fast and hard to kill the remaining muscle fibers not hit by the Yates Rows. For optimum results; do not pause at the top or bottom. Move in fast rhythmic pulses. No slow pulls with rest pauses at the bottom. With any Row pull to your waist or low on the torso.. The higher you pull the more you’re using your biceps. At least with my body it does. Pull not with your arms but with your back by pulling the elbows up and back.. Smash and hold that contraction on the Yates. It you have to pause in between reps to get 6-8 off then lighten the load. Very important. Building muscle is like building a building. Your foundation is your form. If your foundation is weak, your building will only get so big. But if you establish a strong foundation you will have a foundation that can build a fortress. Original of the message was taken from http://forum.bodybuilding.com/ Previous Post: Agreed on the elbow positioning being the key to recruitment. Next Post: stick ur ass out lol and keep ur back straight and dont sway |