So do rows suck ass for back mass or not? They are not ideal, that’s a biomechanical fact…
The direction of resistance is simply incorrect for both lats and mid-back activation…
Muscles pull optimally toward their origin.
For the lats, the direction of pull should be higher, your arm up at about 45 degrees to your torso and out. You pull slightly down and in, as these shots of the late Doug Brignole illustrate (page 24, Old Man, Young Muscle)…
That’s the ideal line of force for your lats, pulling down and in toward your spine, the origin of that big back muscle…
For the mid-back trapezius muscles, you want your arms angled out wide and perpendicular to your torso. Now you retract your shoulder blades, almost like a horizontal shrug.
But what about cable rows, T-bar rows, or one-arm dumbbell rows? Well, all of those have you pulling your arm or arms straight back. That’s a function of the rear-deltoid head.
So the rear head of the shoulder-muscle complex is getting the most emphasis from rowing.
Yes, the traps and lats do participate—just not very efficiently and certainly not ideally. But there is some mass-building benefit, especially for the mid-back. It’s why I include a unique version of dumbbell incline rows as an add-on move in the Old Man, Young Muscle workout…
Starting with hands close together, rows produce excellent stretch overload in the mid-back muscles. It’s why Arnold got good back-building effects from close-grip cable rows…
Stretch overload has been shown in both animal studies and more recently human research to elicit unique hypertrophic effects. Getting some of that can help you build another “layer” of muscle mass. Exciting stuff…
So emphasize the ideal exercises, then add on a row to trigger more back growth.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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Testosterone prescriptions do more HARM than good for older men
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)