I tried the search function, but I trust the opinions of you guys more than the people in the exercises and workout routines section.
I am currently doing Stronglifts (yes, the ripoff of Starting Strength) and the program calls for Pendlay rows.
I was doing great at first, but as the weights are getting heavier, I am noticing that my lower back feels some strain in it with each rep. Nothing bad, not pain per se, but just a little straining. I do not feel any pain or discomfort after lifting or the next day or anything like that.
I'm wondering:
1. If standard 45-degree bent over barbell rows would be a good alternative
2. If they are easier on the lower back (I would think yes)
3. How they compare for building mass - my #1 goal - my only goal.
4. Does the Pendlay row work any muscle in particular that would not be worked through a regular barbell row? I know some people say the Pendlay row hits the traps a bit more, but if I could do one or the other for building overall back mass, which do you personally recommend?
I know opinions will vary but I'm curious to see your opinions and experiences.
Thanks for all opinions!
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Thread: Pendlay rows vs. barbell rows
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02-29-2012, 12:02 PM #1
Pendlay rows vs. barbell rows
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02-29-2012, 12:20 PM #2
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02-29-2012, 12:37 PM #3
- Join Date: Apr 2008
- Location: United Kingdom (Great Britain)
- Posts: 3,464
- Rep Power: 9194
I started off training 'serious' with SS and pendlay rows. Once I got to75% BW I started having issues. Try to swap in something that works for you.
SS or SL are great for beginners. But many people come to limitations quickly. It left my hammies, lower back and triceps massively lagging.
Try adding in posterior chain work (something 90% of new to intermediate lifters miss out) on dead lift day.
Swap your row type. Regular BB, Yates, tbar row etc
Once you stall on the new row and your back and hammies are stronger try pendlays again.
As a beginner I made progression quicker swapping exercises when I stalled. As an intermediate I make progression swapping rep schemes
Do what is best for youSaying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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02-29-2012, 12:40 PM #4
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02-29-2012, 05:14 PM #5
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02-29-2012, 05:39 PM #6
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02-29-2012, 06:13 PM #7
Take a look at where the force line is & notice how the brunt of the stimulation is in the upper back & rear delts, with the lats less involved. If I wanted to target the largest mass of back musculature & had to pick one exercise, Pendlay rows wouldn't be it. There's much more lower back stabilization required due to the length of the moment arm created in that position. This, along with lesser involvement from them there powerful lats compromises your load capacity. What you end up having to do is decrease the amount of weight on the bar just to be able to do the exercise. IMO, get your heavy stuff done first (ie, regular BB, DB, or cable rows), then if you insist on them, use Pendlays as an accessory movement to target the posterior shoulder musculature for prehab purposes & what have you (to balance out pushing work in that same anatomical plane).
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02-29-2012, 07:04 PM #8
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02-29-2012, 07:11 PM #9
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02-29-2012, 07:12 PM #10
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02-29-2012, 07:21 PM #11
The big picture is to do a relatively even volume of pushing & pulling sets. The smaller/less important picture below that is to do a relatively even volume of sets in the corresponding planes of motion for pulling & pushing movements. IMO, it's severe nitpicking to think you *have* to perfectly match the horizontal plane of motion @ the shoulder by adding Pendlay rows. Your standard rowing motions will be close enough, and you wouldn't be wasting energy on Pendlays if your main goal is to stimulate hypertrophy in the largest muscles as efficiently as possible. I personally do facepulls to hit the posterior shoulder, but it's more of a "just in case" move than anything else.
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02-29-2012, 07:29 PM #12
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02-29-2012, 07:34 PM #13
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02-29-2012, 07:37 PM #14
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02-29-2012, 08:05 PM #15
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02-29-2012, 08:06 PM #16
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02-29-2012, 08:16 PM #17
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02-29-2012, 08:20 PM #18
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02-29-2012, 08:30 PM #19
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02-29-2012, 08:30 PM #20
There's Glenn Pendlay the strength coach: http://www.pendlay.com/About-Pendlay-MDUSA_ep_7.html
& then there's the only Glenn that really matters....
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02-29-2012, 08:52 PM #21
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02-29-2012, 08:55 PM #22
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02-29-2012, 09:02 PM #23
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02-29-2012, 09:09 PM #24
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02-29-2012, 09:16 PM #25
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02-29-2012, 09:32 PM #26
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02-29-2012, 09:57 PM #27
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
If your goals are bodybuilding primarily Pendlays wouldn't be high on my priority list. Conventional barbell rows are a better mass builder. Leave Pendlays to the strength athletes.
Alan I dig your choice in music... first mentioning Phil Anselbro... and now Glenn Danzig (I've noted here a few times Danzig is my favorite band... would rep again but you are on spread).
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02-29-2012, 10:06 PM #28
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02-29-2012, 10:15 PM #29
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02-29-2012, 10:26 PM #30
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