replacement for bent over row and eating after workout ques...

[kram123]

sup all,

i just did my chest and back workout. i did bent over row and im not feeling this exercise much. i feel like its not working for me. i seems like my back isnt growing or showing much definition.

do i really need to get like an iron gym to do pull ups or can someone please recommend another exercise that is effective.

also another question, how long do i have to wait before i eat dinner after my workout. i take my protein shake immediately after workout. do i have to wait 30 mins or an hour?

thanks

[DannyT]

Originally Posted by kram123

sup all,

i just did my chest and back workout. i did bent over row and im not feeling this exercise much. i feel like its not working for me. i seems like my back isnt growing or showing much definition.

do i really need to get like an iron gym to do pull ups or can someone please recommend another exercise that is effective.

also another question, how long do i have to wait before i eat dinner after my workout. i take my protein shake immediately after workout. do i have to wait 30 mins or an hour?

thanks

I would just eat if you're hungry. Normally I wait 40-60 minutes before eating dinner after my PWO shake. Check your form for bent over rows. It's a great compound exercise, and I don't think much can replace it. You can try include pullups in your routine, but I would recommend you stick with bent over rows aswell. Try work out the form, and once you got that hammered, you'll feel it for sure.

[Toroso]

Originally Posted by kram123

sup all,

i just did my chest and back workout. i did bent over row and im not feeling this exercise much. i feel like its not working for me. i seems like my back isnt growing or showing much definition.

do i really need to get like an iron gym to do pull ups or can someone please recommend another exercise that is effective.

also another question, how long do i have to wait before i eat dinner after my workout. i take my protein shake immediately after workout. do i have to wait 30 mins or an hour?

thanks

Maybe you are not doing the exercise properly? I was doing those last night and I was getting the most phenominal squeeze.

I would recommend that you drop the weight so that you can connect with your muscles and work on form. At the top of the movement, hold the bar against your belly and focus on squeezing the back muscles as tight as possible. Then lower the bar slowly. The better you get at this, the more you will feel the muscles coming into play. Apply this same logic to everything!

Rep Hard!
Squeeze Tight!
Lower Slower!

[DannyT]

Originally Posted by Toroso

Maybe you are not doing the exercise properly? I was doing those last night and I was getting the most phenominal squeeze.

I would recommend that you drop the weight so that you can connect with your muscles and work on form. At the top of the movement, hold the bar against your belly and focus on squeezing the back muscles as tight as possible. Then lower the bar slowly. The better you get at this, the more you will feel the muscles coming into play. Apply this same logic to everything!

Rep Hard!
Squeeze Tight!
Lower Slower!

Just for correction. You shouldn't have the bar on your belly, that's too low. It should be in between chest (high) and belly (low). Squeeze your shoulders as you pull the bar up, you'll feel the lats come into play

[Toroso]

Originally Posted by DannyT

Just for correction. You shouldn't have the bar on your belly, that's too low. It should be in between chest (high) and belly (low). Squeeze your shoulders as you pull the bar up, you'll feel the lats come into play

I do them just as the video here shows. I have a lot more belly than that guy so...

I also hold the squeeze longer than he does.

[kram123]

ill try that next week...

i guess my form is bad, too heavy i guess (ego)

so is it to chest or belly?

[Toroso]

Originally Posted by kram123

ill try that next week...

i guess my form is bad, too heavy i guess (ego)

so is it to chest or belly?

DannyT says between. Shoot for the bottom of your ribcage.

[DannyT]

Originally Posted by Toroso

DannyT says between. Shoot for the bottom of your ribcage.

Yeah, take a look at the video toroso posted. Read the instructions, it says to aim for between chest and belly.

EDIT - not belly, but stomach

[kram123]

the guy in the video doesnt hold it on top...

[DannyT]

Originally Posted by kram123

the guy in the video doesnt hold it on top...

What do you mean? He doesn't hold it long enough at the top? This is because he follows a 2-1-2 rep timing. At the top of the movement he only holds it for '1'. You can follow this, which I do, or you can just alter the rep timing.