quick question about bb rows

[iggy]

heavydutyhit, this is some of the best reading i had in awhile.
K to you.

 

[heavydutyhit]

heavydutyhit, this is some of the best reading i had in awhile.
K to you.

Thanks bro. That is why I wanted to bump this back up. I took all that time to explain this stuff and then these guys bail on me. I was hoping some other good bros would find some usefulness out of the instruction/information I posted in this thread. And I joined your group as well, thanks for the invite.

 

[heavydutyhit]

Hey bro, thanks for all the info. This really helps me understand everything.

I didnt go anywhere lol just didnt see your reply last time. So if you keep the set under 60 seconds no matter how fast or slow you lift the weight your working the typeIIb fibers?

What happens if you work a set over a minute and work the typeIIx fibers? Do you still get growth?

Thanks for all the info again bro! K to you!

I will try to be brief and simplistic with this explanation here, because I am sure you guys are tired of all my bullshit by now lol.

Very rarely would you need your set to go over a minute. I do believe there is such a thing a too slow, however some HIT enthusiasts (mainly the super slow guild) would disagree.

The main objective with this style is again to ELIMINATE all outside forces from the movement as I explained earlier. As you should reach failure between 6-9 reps, your sets should not exceed 60 seconds even with this controlled lifting style, because once you can get 9 reps, it is time to increase the weight.

However, for all intensive purposes, let us assume you did exceed 60 seconds. You must understand that on your first rep, NOT ALL of your type IIb fibers are recruited. ONLY the minimum amount necessary to complete the movement. During that first rep a percentage of those fibers "fail out", however you do not notice this because you still have so many type IIb fibers in reserve available for recruitment. This "minimal amount necessary" recruiting pattern continues with every rep, until finally when you reach failure, there are NOT enough
"unfatigued" fibers remaining to be recruited, so you cannot accomplish another rep with proper form. Now knowing this, please understand that some of those fibers were not even recruited until rep 3, rep 4, rep 5, and so on. So not "all" of those fibers recruited were under tension for the entirety of the set. You would have to go way beyond 60 seconds to cause any substantial crossover to the type IIx fibers. Does that make more sense?

 

[Jocques Straap]

Good thread. Not much more to add.

One quick comment about explosive training. Yes, speed does activate the fast twitch. The body will always try and recruit the least amount of motor units possible to perform the given task. Always, the slow twitch fibers are activated first. As you ask your body for more and more power (load and/or speed) the fast twitch fibers become activated.

For example, if you are rowing with 40% of your 1RM, working slowly, you are not going to be activating many fast twitch fibers. If you are using the same 40% load and exploding as fast as possible during the concentric, then you will be activating more fast twitch motor units. However, if you are working around 85% of your 1RM, then yes those fast twitch fibers will be activated even if you are working slowly.


The take home message is, if you want to target the most muscle fibers possible, you should be lifting heavy weight, performing a slow controlled eccentric phase. While lifting as fast as possible, during the concentric, without sacrificing the correct movement patterns.

 

[Pino75]

Imagine your hands as hooks.....Actually I know alot of people dont like wrist straps but if you want to take the stress off the Biceps try using them once in awhile to go a little extra heavier.

 

[the.gladiator1987]

I will try to be brief and simplistic with this explanation here, because I am sure you guys are tired of all my bullshit by now lol.

Very rarely would you need your set to go over a minute. I do believe there is such a thing a too slow, however some HIT enthusiasts (mainly the super slow guild) would disagree.

The main objective with this style is again to ELIMINATE all outside forces from the movement as I explained earlier. As you should reach failure between 6-9 reps, your sets should not exceed 60 seconds even with this controlled lifting style, because once you can get 9 reps, it is time to increase the weight.

However, for all intensive purposes, let us assume you did exceed 60 seconds. You must understand that on your first rep, NOT ALL of your type IIb fibers are recruited. ONLY the minimum amount necessary to complete the movement. During that first rep a percentage of those fibers "fail out", however you do not notice this because you still have so many type IIb fibers in reserve available for recruitment. This "minimal amount necessary" recruiting pattern continues with every rep, until finally when you reach failure, there are NOT enough
"unfatigued" fibers remaining to be recruited, so you cannot accomplish another rep with proper form. Now knowing this, please understand that some of those fibers were not even recruited until rep 3, rep 4, rep 5, and so on. So not "all" of those fibers recruited were under tension for the entirety of the set. You would have to go way beyond 60 seconds to cause any substantial crossover to the type IIx fibers. Does that make more sense?

Yea makes perfect sense

Thanks thats funny how thats your short version lol, but bodybuilding is a science like you said and you could probably go on and on so thank you!!!

 

[heavydutyhit]

Yea makes perfect sense

Thanks thats funny how thats your short version lol, but bodybuilding is a science like you said and you could probably go on and on so thank you!!!

No problem brother. As veterans it is our duty to pass on our knowledge to younger brolys. It is the least we can do for the sport we love. Thats why I take so much time with most of my responses.

 

[nickda40]

how do you guys feel about doing it from the ground? (setting down and pulling from floor: like a deadlift)=1 rep

 

[heavydutyhit]

how do you guys feel about doing it from the ground? (setting down and pulling from floor: like a deadlift)=1 rep

By setting it down you are again doing something that will take tension off of the target muscle group, which goes against your ultimate goal. If you need to rest like that in between reps you are using too much weight.

 

[magman1]

Just as a preface, great thread with lots of valuable info

I hurt my lower back a few months ago doing bent overs....went too parallel to the ground, tried being too explosive, etc

Since, I have switched to bent overs on the smith machine....so happy thus far....much better than the typical t bar row where you have a significant limited range of mobility....and really allows me to concentrate on using my back and specifically targeting areas of my back I am focused on.

Thoughts on this?

One suggestion though, don't knock it until you try it...I would have laughed at this a few months ago and was amazed at how good the lift felt