Or can I just do heavy Romanian deadlifts and chin ups for back? Adding rows means I can only do chin ups 1-2 times per week as opposed to 2-3 times per week and the thing is I really love chin ups.
romanian deadlifts are for the posterior chain, they will not grow your back if you do them right. You could just do chin ups probably but I don't see what's preventing you from doing both unless you don't take adequate rest, in which case you might as well do anything since youtre fricking your gains anyway
RDLs aren't really a back exercise, they work the posterior chain but they're mostly for hamstrings and glutes. Chin-ups are good but chin-ups or pull-ups combined with bent-over row are better. >Do I need rows?
No, but they'll help build your back.
Why do I always get crazy DOMs in my upper back after doing RDLs if they don't work your back? This is in addition to my hams and glutes and my PT friend said I have good form.
because youre doing them wrong or lifting too heavy to do them right
PT friend disagrees. I've never injured myself once or had pain either. Are you guys just lifting too light? Your back acts as a support hold for the barbell. It's mechanically impossible for your back not to get worked.
If it's holding it would be isometric work which doesn't cause hypertrophy (in any meaningful way). Also the load would be less than optimal because the failure point happens on the hip first, leaving the back far from failure
>If it's holding it would be isometric work which doesn't cause hypertrophy (in any meaningful way)
So farmer's carries and dead hangs are useless for forearm growth? And S/B/D are useless for abs?
1 year ago
Anonymous
Not useless but far from optimal. If isometrics are enough why are you squatting? Just hold yourself in the lower position, 0 rep gang
1 year ago
Anonymous
>Just hold yourself in the lower position, 0 rep gang
Thats actually a very good way to train back and abs. Try to hold 180kg front squats in bottom position and then tell me you dont have upper back doms for week.
Maybe your upper back is just weak and your lowerback, hamstrings, and glutes are strong from low bar squats, normal deadlifts, etc.
Way I look at it is the RDL is taxing the weak link, which is good.
https://i.imgur.com/EoXFsAj.jpg
Or can I just do heavy Romanian deadlifts and chin ups for back? Adding rows means I can only do chin ups 1-2 times per week as opposed to 2-3 times per week and the thing is I really love chin ups.
You don't need to but you should do rows. Maybe add in some chest supported rows or other exercises that are less taxing that will allow you to still do chin-ups more frequently.
RDLs aren't really a back exercise, they work the posterior chain but they're mostly for hamstrings and glutes. Chin-ups are good but chin-ups or pull-ups combined with bent-over row are better. >Do I need rows?
No, but they'll help build your back.
probably because you're doing it wrong.
because youre doing them wrong or lifting too heavy to do them right
https://i.imgur.com/W58EY4m.png
the motion of an RDL is hip extension, which uses hamstrings and glutes.
https://www.physio-pedia.com/Hip_Extensors
RDLs aren't really a back exercise, they work the posterior chain but they're mostly for hamstrings and glutes. Chin-ups are good but chin-ups or pull-ups combined with bent-over row are better. >Do I need rows?
No, but they'll help build your back.
I used to get soreness in my lower back from RDL but then found out I was doing them wrong, and not activating my hamstrings. Youre likely pulling up with your lower back in contraction, you should instead focus on throwing your ass backwards on the eccentric and then thrusting forward.
Repeat you should not be feeling major lower back pain from an RDL.
no you dont have to do rows you can do your chin ups 3 times per week instead. You can also change it up and focus on one thing for a while and then change.
romanian deadlifts are for the posterior chain, they will not grow your back if you do them right. You could just do chin ups probably but I don't see what's preventing you from doing both unless you don't take adequate rest, in which case you might as well do anything since youtre fricking your gains anyway
Why do I always get crazy DOMs in my upper back after doing RDLs if they don't work your back? This is in addition to my hams and glutes and my PT friend said I have good form.
probably because you're doing it wrong.
PT friend disagrees. I've never injured myself once or had pain either. Are you guys just lifting too light? Your back acts as a support hold for the barbell. It's mechanically impossible for your back not to get worked.
the motion of an RDL is hip extension, which uses hamstrings and glutes.
https://www.physio-pedia.com/Hip_Extensors
If it's holding it would be isometric work which doesn't cause hypertrophy (in any meaningful way). Also the load would be less than optimal because the failure point happens on the hip first, leaving the back far from failure
>If it's holding it would be isometric work which doesn't cause hypertrophy (in any meaningful way)
So farmer's carries and dead hangs are useless for forearm growth? And S/B/D are useless for abs?
Not useless but far from optimal. If isometrics are enough why are you squatting? Just hold yourself in the lower position, 0 rep gang
>Just hold yourself in the lower position, 0 rep gang
Thats actually a very good way to train back and abs. Try to hold 180kg front squats in bottom position and then tell me you dont have upper back doms for week.
Maybe your upper back is just weak and your lowerback, hamstrings, and glutes are strong from low bar squats, normal deadlifts, etc.
Way I look at it is the RDL is taxing the weak link, which is good.
You don't need to but you should do rows. Maybe add in some chest supported rows or other exercises that are less taxing that will allow you to still do chin-ups more frequently.
holy frick you DYEL Black person morons stop giving advice
because youre doing them wrong or lifting too heavy to do them right
Fricking idiots
RDLs aren't really a back exercise, they work the posterior chain but they're mostly for hamstrings and glutes. Chin-ups are good but chin-ups or pull-ups combined with bent-over row are better.
>Do I need rows?
No, but they'll help build your back.
I used to get soreness in my lower back from RDL but then found out I was doing them wrong, and not activating my hamstrings. Youre likely pulling up with your lower back in contraction, you should instead focus on throwing your ass backwards on the eccentric and then thrusting forward.
Repeat you should not be feeling major lower back pain from an RDL.
no you dont have to do rows you can do your chin ups 3 times per week instead. You can also change it up and focus on one thing for a while and then change.
roman deadlifts do work lower back, its not that different from a normal deadlift that it would not
https://barbend.com/romanian-deadlift/
>dl doesnt train back
Then explain this morons.
I'm cumming to this tonight
You're not the first and most likely not the last person who told me that.
joke's on you. dubs and you die tomorrow
you get to live