Renaissance Periodization - When Should You Do Chest Supported Rows?
In the video, the speaker explains the challenges of performing high-rep exercises like one-arm v-ball rows or Meadows rows, which can strain the lower back due to the need to maintain spinal rigidity against gravity. This strain can deplete systemic energy, making it harder to focus on the pulling muscles. To address this, the speaker suggests using an incline dumbbell row, which allows for chest support and reduces the need for spinal stabilization. This approach is particularly beneficial when performing high-rep sets, such as 25 to 50 reps, as it conserves energy and enhances focus on the target muscles. The speaker emphasizes that while free-motion movements are excellent for lower reps, using support for higher reps is more efficient and less taxing on the body.
Key Points:
- Incline dumbbell rows are recommended for high-rep exercises to reduce lower back strain.
- Maintaining spinal rigidity in exercises like Meadows rows can drain energy, affecting performance.
- Using chest support in exercises helps conserve energy and focus on muscle engagement.
- Free-motion exercises are ideal for lower reps, but support is beneficial for higher reps.
- For high-rep sets (e.g., 25-50 reps), using an incline bench can improve efficiency and reduce fatigue.