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Rowing off-season muscle building - May 7 2008 23:25:08
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coldturkey
Posts: 1
Joined: May 7 2008
Status: offline
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Hi everyone,
I am a rower and have just started a plan to gain some muscle over the off-season.
The current plan is:
Weights 3x a week
**1 Set of 10 reps, then 3 sets of 6 reps**
- Leg Press, Bench Press, Bench Pull, Seated Row, Lat Pulldown, Squat, 10 mins abs/core
5 min cycle warmup and warmdown
On water rowing session 1-2x a week
~Approx 13km
Now I have a couple of questions - Because I am doing the same exercises each weight session, will this slow down my progress due to not enough rest?
and - How long should I be resting in between sets? I work out with a weight partner who is doing the same plan and who lifts similar weight to me. We basically are straight on straight off the weights so there is not much rest, is this ok?
One side question - I eat a hell of a lot of (good) bread, as my main fuel, close to a loaf a day, which equates to roughly -
47g protein
239g carbs
29g dietary fibre
Aswell as decent breakfast + dinner
Is eating this much bread healthy? And is it decent nutrition, from a body building point of view?
Regards,
Lawrence
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RE: Rowing off-season muscle building - May 8 2008 13:17:37
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Celt
Posts: 538
Joined: Jul. 9 2007
Status: offline
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Hi mate, welcome to MT 
Not perfectly sure on some aspects of training for rowing as not a rower myself but can offer some pointers from my training for rugby. Rugby is similar in that you need strong legs, total upper body & good core, whilst I'd assume that a strong back and shoulders are as important as legs in rowing?
1 - No reason not to do the same all over body workout three times a week - theoretically the more sessions each muscle is trained the greater the growth. However many bb'ers training to grow muscle split their sessions by body part - in short, I'd read through some routines on MT and work out what you feel is best for you. Personally I split sessions and only do 3 or 4 separate exercises per session, I don't think if you train with intensity that your body will get the rest and recuperation it needs if you combine big lifts like benching and squatting in the same sessions.
2 - Your goal is to build muscle in off season. For me off season is 4 months, in months 1 & 2 I train with lighter weights with greater reps and less rest to build muscle size. Example 10 x 10 reps at 60-70% max weight per exercise with 45 second rest. In months 3 & 4 I work on power and strength to maximise use of the newly grown muscle fibres, so I change to something like 5 x 5 or 3 x 6 and focus on making the movements explosive where possible, with more rest between sets (2 mins approx).
3 - I'd add a shoulder press into your routine. I'd also consider a deadlift variation.
4. Post your diet up in the diet section along with your body type, weight, approx bodyfat% and goals, the guys in there will critique for you and suggest any changes that may help. Offhand it looks like you need to consider adding more protein to your diet for a start.
Hope this helps a little mate
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