Row frequency

teafan · Post by **teafan** » Fri Jul 27, 2012 4:36 am

What are your opinions on doing some form of row every session? Good idea? Bad Idea?

Dub · Post by **Dub** » Fri Jul 27, 2012 5:45 am

I usually like that there is a REASON behind every exercise and program. Do you have a reason to put rows in every session?

hoosegow · Post by **hoosegow** » Fri Jul 27, 2012 6:12 am

If you are doing a full body program - I'm luvin' rows every session...

teafan · Post by **teafan** » Fri Jul 27, 2012 7:27 am

I like to do a lot of rows - but I dont want to have to do them once or twice a week

KenDowns · Post by **KenDowns** » Fri Jul 27, 2012 9:00 am

teafan wrote:What are your opinions on doing some form of row every session? Good idea? Bad Idea?

I follow the rule that I row whenever I press, or more specifically, I pull whenever I push. Pulling also tends towards higher reps.

So if I were to press every session, I'd row every session, but since I don't press every session, I don't row (or pull) every sessions.

kibe69 · Post by **kibe69** » Fri Jul 27, 2012 1:36 pm

I find my back recovers faster than chest even though i do more volume for back. So depending on feeling i do additional rows or chins after deadlift session on wednesday but i got tuesday and thursday free so its fine. Deadlifts hit the traps etc hard anyway...

Oscar_Actuary · Post by **Oscar_Actuary** » Fri Jul 27, 2012 4:49 pm

what seems to be good for me is hitting it heavy 1/5 days and maybe med to light with volume 2 more times a week.

IOW, while donig 531 4 day/week, I would add a high volume upper back movement on Squat day

I have no science to back me up

JasonJones · Post by **JasonJones** » Fri Jul 27, 2012 11:04 pm

Since our modern world has us spending so much time in flexion as it is, your pull frequency should always be greater than your push frequency. You might be better served by focusing on rear delts and lower traps than just rows though, since those areas are often neglected and underdeveloped.

teafan · Post by **teafan** » Mon Jul 30, 2012 2:49 am

Sounds like a yes then!

JasonJones, what excercises do you recommend to hit the lower traps?

KPj · Post by **KPj** » Mon Jul 30, 2012 6:45 am

I would second what Jason said.

ephs · Post by **ephs** » Mon Jul 30, 2012 12:57 pm

what about rows and chins on every training day in a full body workout? recommended?

robertscott · Post by **robertscott** » Mon Jul 30, 2012 5:14 pm

would depend on your schedule really, your back needs to recover just like any other bodypart.

That said, you could do things like band pull-aparts without it eating too much into recovery

ephs · Post by **ephs** » Tue Jul 31, 2012 3:57 am

just training 2-3 days a week with at least one recovery day between training days. for example: mo, we, fr, mo, we, fr. is it okay then or maybe switching between chins and rows?

robertscott · Post by **robertscott** » Tue Jul 31, 2012 4:13 am

that'll be fine. You could modulate the intensity so something like

monday - heavy
wed - light
fri - medium

or alternate between chins/rows like you said, although you could quite easily do both if you program it smart.

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