Ya, start slow Dunph, I got a bit carried on one a few weeks ago and went flat out on it for 15 mins, my back was fairly stiff and sore the next day. A grand machine once you get a bit of rhythm going though.
:rolleyes:
Do you think i’m going to go rowing down the river Feale?
On a serious note though, the rowing machine is an excellent piece of gym equipment. If I could offer one piece of advice though, it’s to strap your feet in or there’s a good chance you’ll go flying off the back if your hands slip. :unsure:
Serious question: How would you recommend using the rowing machine, as in length of time and what you should be aiming to build up on it? What stage of your gym work would you fit it in?
Would ye call it a full body work out? Surely if i went in to a gym twice a week and just did this for ten minutes i’d be fit and trim in no time…
Just after 2 scoops of Maximuscle cyclone in a pint of milk , a banana , a bowl of weetabix and a wank to get rid of the excess energy from the plant sterols , bioperene and beta ecdystyrone ( not anabolic) in the maximuscle.
kev, im going to give the russian squat thing a blast tonight on the bench , ill be doing a triceps workout also
Its something you can use anytime IMO. Its not going to slow the legs like a cross trainer or exercise bike could do at the wrong time, and its always going to work the lungs. I use it as a warm up for weights. But it’s a great machine to use in a circuit, or say after spinning to counter the over use of legs.
Do ya, report back if you don’t mind. Obviously leave the triceps till after. Higher reps on the triceps too, 12-15 at least.
sound kev
was only joking last night about the russian squats for triceps.
i must admit ill find the 6 reps of 2 odd but i imagine ill be needing a spot for the last 2 sets on the bench anyhow
im going to do dumbell presses and pecs also but 3X12 in each case
What length of time would you generally use it for?
I’d generally do 5 minutes for warm up before weights.
If i was using it for conditioning i’d do 10-15 mins @ 20 secs hard, 40 secs handy.
Who does spinning anymore? Spinning is so 2007…
Spinning done well is a fantastic workout. It would blow away the best of men for the first few times.
I doubt you were doing it in '07 though Dunph!!!
Kev, what’s your opinion on tag rugby as a workout?
right kev,
i did the Russian squat program on the bench tonight
2 reps done 6 times on a weight calculated using the system online
the last 2 sets were tough and the bar almost came down on top of me but i couldnt help feeling slightly unfulfilled by this.
usually on the bench id do 3 sets of 10 ( lifting about 45% of max)
tonight the 6 sets of 2 was definity weird.
before this i did
3 x 12 dumbells on a bench , increasing weight each rep
3 x 12 pecs with dumbells
tricep excercises x 3
i do feel it for sure
how long a break should i take between the russian squat reps kev?
3-5 minutes mickee, depending on how fucked you are. Its a strength programme, and progression will be vital. Its not going to burn your muscles (thus no hypertrophy or real muscle gain), but its going to make you stronger, way stronger. Its as much about the strengthening of tendons and ligaments as muscles.
Mac - Anyone that takes part in tag rugby should be ass raped by mick galway and eddie halvey.
kev, the only issue i see with it is that the program calls for me to do it 3 times a week.
id never work the same body part 3 times in a week
usually it’d be 1 seesion back and bi’s, 1 seesion chest and tri’s, legs and core, and running other nites.
maybe i should restructure my program to work my chest 2 nights a week…
[quote=“caoimhaoin, post: 63327”]
3-5 minutes mickee, depending on how fucked you are. Its a strength programme, and progression will be vital. Its not going to burn your muscles (thus no hypertrophy or real muscle gain), but its going to make you stronger, way stronger. Its as much about the strengthening of tendons and ligaments as muscles.
Mac - Anyone that takes part in tag rugby should be ass raped by mick galway and eddie halvey.
[/quote]
:lol:
You see, i’m not entirely sure what you are looking for. I think i suggested the Russian system cos you wanted to strengthen up? If so, go with this for 6 weeks and drop the beach weights, cos thats all they are. Thats of course if time is a concern, if its not there is nothing wrong with the curls and dips etc. But if its for track running, or any type of field sports, i’d always be going for the full body/large muscle group exercises. The system you have is absolutely grand, nothing at all wrong with it, but its not completely conductive to running, of any sort to be honest.
So what are you really looking for i suppose is the question?
Popped my shoulder again this morning for the first time in over a year.
Serious depression now.
Ouch. Was it in a match or training?