I have a dunbell, with 8kg of weights. I need to keep my arms in shape over the holidays so I can get back to rowing next term without being a pasty weakling. Anyone got any advice on excercises?
You would be better off with a pair ;)
Do some "rows (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html)." I dont lift any more, but like most exercises, choose a weight where you can comfortably do set of 10-20. Youll want to do more with that little teensy weight of yours. I used to do mine with 15-20kg, and I was the wittle boy in the room. :lol:
(http://www.exrx.net/AnimatedEx/BackGeneral/DBBentoverRow.gif)
Basic curls are good, but if you want to do lifts, its better to do with a full bar as its easier on the back.
Best bet would be to shop around for a good rowing machine on the used market. I used to use one of the very expensive ones at the YMCA when I wanted a fast workout. Fair warning: just like the real thing, bad form will leave you hurting for days.
Im not buying an erg, Id only get pissed off if its a sh*t one (used to using nothing but the best at the boathouse ;)). Plus, going down the gym and pulling better splits than guys going twice as fast is much more entertaining :lol:
Check out exrx.net and just check the different parts of the body and look under dumbell exercises.
The row that max suggested is probably not the best for home weights as you will need a lot more than 8kg (I do sets from 22.5 - 30kg and Im not exactly huge)
With just one dumbell and only 8kg you will be kind of limited but some quick ideas:
Concentration Curls for Brachialis building
(http://www.exrx.net/AnimatedEx/Brachialis/DBConcentrationCurl.gif)
Standard curl for biceps:
(http://www.exrx.net/AnimatedEx/Biceps/DBCurl.gif)
For Triceps:
Kickbacks:
(http://www.exrx.net/AnimatedEx/Triceps/DBKickback.gif)
And extensions:
(http://www.exrx.net/AnimatedEx/Triceps/DBOneArmTricepsExtension.gif)
A press for the shoulders
(http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBOneArmShoulderPressLeanningBody8.gif)
Upright row for the lateral deltoids:
(http://www.exrx.net/AnimatedEx/DeltoidLateral/DBOneArmUprightRow.gif)
Etc etc.
Id do something like 2-3 sets of around 10-15 on each arm/side.
Quote from: funkychicken9000I have a dunbell, with 8kg of weights. I need to keep my arms in shape over the holidays so I can get back to rowing next term without being a pasty weakling. Anyone got any advice on excercises?
swimming and more swimming...
forget weights the best and most relevant work out is swimming... you are ineffect rowing but not in a boat... [if that makes sense] and it improves fitness - weights dont and you bulk up too - not good.
the amount of people who equate pumped up arms with strength is laughable... i know a few rowers and swimmers, these guys could pull the legs off a donkey and they dont look like the mincers parading round in tight fitting t-shirts with arms like arnie.
A combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.
Quote from: SeriousA combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.
Nice BS from a Keyboard Warrior. The steam lifting from it is might impressive. :lol:
Swimming is wonderful exercise, as is running, Ive used them both when I used to cross train, and they compliment each other fine. The "using the right stroke" concept is utter bullsh*t of grand proportions. :lol: And as far as not being able to increase muscle mass w/o weights, yet more bullsh*t. A-mazing! :lol: I used to do a classic boxers workout when I was in a very lean phase, and increased mass considerably without using a single weight.
Hmmm, dont really like swimming, but might pop down and do a few lengths now and then.
Know what you mean about strength vs. appearance though. A couple of my mates look like skinny weaklings but are absolutely herculean behind an oar.
Quote from: maximusotterQuote from: SeriousA combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.
Nice BS from a Keyboard Warrior. The steam lifting from it is might impressive. :lol:
Swimming is wonderful exercise, as is running, Ive used them both when I used to cross train, and they compliment each other fine. The "using the right stroke" concept is utter bullsh*t of grand proportions. :lol: And as far as not being able to increase muscle mass w/o weights, yet more bullsh*t. A-mazing! :lol: I used to do a classic boxers workout when I was in a very lean phase, and increased mass considerably without using a single weight.
The weight training one has been proven and was printed in New Scientist magazine, shockingly weight training doesnt require the actual use of weights. You can use opposing muscle groups for a start or pulling against a fixed object. Yes, I was puzzled by that too but the effects of lifting a weight is the same using the correct techniques.
The right stroke is pretty obvious, each swimming stroke uses different muscles, some like the backstroke/butterfly wont do anything much for your legs, which are vital for doing rowing. Breast stroke may be an option as it uses both arms and legs.
Quote from: SeriousQuote from: maximusotterQuote from: SeriousA combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.
Nice BS from a Keyboard Warrior. The steam lifting from it is might impressive. :lol:
Swimming is wonderful exercise, as is running, Ive used them both when I used to cross train, and they compliment each other fine. The "using the right stroke" concept is utter bullsh*t of grand proportions. :lol: And as far as not being able to increase muscle mass w/o weights, yet more bullsh*t. A-mazing! :lol: I used to do a classic boxers workout when I was in a very lean phase, and increased mass considerably without using a single weight.
The weight training one has been proven and was printed in New Scientist magazine, shockingly weight training doesnt require the actual use of weights. You can use opposing muscle groups for a start or pulling against a fixed object. Yes, I was puzzled by that too but the effects of lifting a weight is the same using the correct techniques.
The right stroke is pretty obvious, each swimming stroke uses different muscles, some like the backstroke/butterfly wont do anything much for your legs, which are vital for doing rowing. Breast stroke may be an option as it uses both arms and legs.
Ever swam or rowed competitively?
Plenty of swimming exercises you could do that would work fine for targetting some rowing-related muscles, front/backstroke leg work with a float would get keep your finishes strong, and indeed some breaststroke arm work probably couldnt do any harm to keep a nice broad strong chest motion.
If you dont like swimming though.....
Personally out of term Id do a mix of cardio, two or three runs a week, maybe some bike work, throw in an erg if youve got one available, and some core strength work, slow-situps, slow-press-ups, slow-leg-raises, that kind of thing.
You can throw in the weights for a bit of variation, but unfortunately they are way too light for an averagely strong guy to do upright-rows with.
Already doing cycling and core work, will just stick to that then. The weights can sit in my room and look pretty.
Whats this rowing lark all about then? Is it for men who cant do the milage at running ;)
Quote from: SamWhats this rowing lark all about then? Is it for men who cant do the milage at running ;)
Think its more they prefer sitting down on the job :D
Slackers thats what they are. Off to bed now, another 10 miles in the morning
The only way to get strong is to train with heavy weights, and eat big.
Show me a rower, cyclist or a swimmer who has never trained with weights that can bench press, squat or deadlift what I can and I will kiss your bare ass! They will have more endurance at their discipline, but thats a given thing.
For size, the best compromise (In my opinion) is 5 x 5 - thats 5 sets of 5 reps
For 4 years I had been training on 5 x 2 x 6 per muscle group and I have recently switched to 5 x 5s to get a bit more size and results are good so far.
A 4 day split is a good way to start - for example
Chest/Triceps
Flat bench 5 x 5
Dips 3 x 8 (Sub for dumbell press if you so desire)
Football bar press 5 x 5 - my favourite
Back/Biceps
Deadlift 5 x 5
Bentover row 5 x 5
Bicep cheat curls 5 x 5
Shoulders
Military press 5 x 5 (Alternate with behind the neck press)
Lateral raises 5 x 5
Shrugs 5 x 5
Legs
Squats 5 x 5
Stiff leg deadlift 5 x 5
Calf raises 5 x 5
A split like that isnt too hard a shock and doesnt take too long - my previous routines were up to 2 hrs per session 3 times a week, now 4 45 minute sessions are enough.
Diet is absolutely vital - you want to aim for approximately 1 - 1.5g of protein per KG of bodyweight. Fresh, good food, and keep take aways and crap to a minimum. I have also given up drinking competely - best thing I ever did.
I also spend 45 minutes 2 nights a week on the cross trainer (Picked one up cheapish at workout world) - CV work will however conflict with mass gains if overdone.
Its quite a common thing for properly stacked guys to be outrageously quick on a 500m erg, where power can make up for technique, but stick a massive like that in a boat, and its going to cause absolutely no end of problems.
The hardest exercising ive ever had to do... ever...
was a paddle machine. I have a friend whos on the GB squad for dragonboating. She brought one home once over the summer, I had a go on it. I lasted about 30 seconds. She did about 3 times my pace and kept going past 5 minutes. Insane... absolutely insane.
Shes not bulging muscles, shes toned, and you wouldnt think she was anything other than just generally fit. Sheer explosivity in a boat though.
*Paddle machine = Modified rowing machine, so you have a handle of a paddle bolted to the cable, as opposed to a normal rowing handle. Also has an inclined seat on it so you push up, rather than just across like on a normal rower.
Quote from: MarkThe only way to get strong is to train with heavy weights, and eat big.
Show me a rower, cyclist or a swimmer who has never trained with weights that can bench press, squat or deadlift what I can and I will kiss your bare ass! They will have more endurance at their discipline, but thats a given thing.
For size, the best compromise (In my opinion) is 5 x 5 - thats 5 sets of 5 reps
For 4 years I had been training on 5 x 2 x 6 per muscle group and I have recently switched to 5 x 5s to get a bit more size and results are good so far.
A 4 day split is a good way to start - for example
Chest/Triceps
Flat bench 5 x 5
Dips 3 x 8 (Sub for dumbell press if you so desire)
Football bar press 5 x 5 - my favourite
Back/Biceps
Deadlift 5 x 5
Bentover row 5 x 5
Bicep cheat curls 5 x 5
Shoulders
Military press 5 x 5 (Alternate with behind the neck press)
Lateral raises 5 x 5
Shrugs 5 x 5
Legs
Squats 5 x 5
Stiff leg deadlift 5 x 5
Calf raises 5 x 5
A split like that isnt too hard a shock and doesnt take too long - my previous routines were up to 2 hrs per session 3 times a week, now 4 45 minute sessions are enough.
Diet is absolutely vital - you want to aim for approximately 1 - 1.5g of protein per KG of bodyweight. Fresh, good food, and keep take aways and crap to a minimum. I have also given up drinking competely - best thing I ever did.
I also spend 45 minutes 2 nights a week on the cross trainer (Picked one up cheapish at workout world) - CV work will however conflict with mass gains if overdone.
FFS, Weights on their own for anything other than bodybuilding is NOT a good idea.
Weights = muscle density increase = not good in a boat.
DO NOT do weights solely on their own.
I am a small lad in comparison to most rowers, but the hours A DAY of swimming i did when i represented Manchester and my University made me (weight adjusted) just as efficient as them on the ergs etc.
BODYBUILDING IS NOT GOOD FOR ATHELETIC ABILITY.
I never mentioned bodybuilding - I compete at powerlifting.
Closer to a competiton I would work down to single rep sets.
Didnt realise this thread was to do with rowing!
And what do you mean by athletic ability? Athletic ability is NOT cardiovascular fitness!
Quote from: M3ta7h3ad*Paddle machine = Modified rowing machine, so you have a handle of a paddle bolted to the cable, as opposed to a normal rowing handle. Also has an inclined seat on it so you push up, rather than just across like on a normal rower.
Oh, like this:
http://www.phoenixmasonry.org/masonicmuseum/demoulin/invisible_paddle_machine.htm
Quote from: BadabingBODYBUILDING IS NOT GOOD FOR ATHELETIC ABILITY.
No, but it is used as part of their training by many athletic people. You would have to rule out weightlifters from being athletes too.
Quote from: MarkAnd what do you mean by athletic ability? Athletic ability is NOT cardiovascular fitness!
No, but again many top athletes depend on it in order to win events. You would also have to rule out many people such as runners, rowers and swimmers for who it is vital if you discarded it.
Dont worry, Im not going to be doing any bodybuilding any time soon. I was just looking to improve my rowing, but since core and cv work are going to work better than 8kg of weights Im going to stick to them. Cheers for the advice though chaps.
TBH the club should have someone to train you and answer the questions you have on this. If they havent then waylay the coach of another team when you get the chance and ask them ;)
Quote from: SeriousQuote from: BadabingBODYBUILDING IS NOT GOOD FOR ATHELETIC ABILITY.
No, but it is used as part of their training by many athletic people. You would have to rule out weightlifters from being athletes too.
Quote from: MarkAnd what do you mean by athletic ability? Athletic ability is NOT cardiovascular fitness!
No, but again many top athletes depend on it in order to win events. You would also have to rule out many people such as runners, rowers and swimmers for who it is vital if you discarded it.
Bodybuilding - the aim of trying to increase muscle definition and muscle density is NOT good for rowing, running etc.
you want the power in the muscle group without the bulk, that is my point. Look at Pinsent, Cracknell, Foster, Redgrave, the first two being good examples - hardly any muscle mass at all. You dont need the extra weight you get from serious weight sessions. Therefore swimming is ideal as it adds an element of cardiovascular fitness to it too.
Quote from: SeriousTBH the club should have someone to train you and answer the questions you have on this. If they havent then waylay the coach of another team when you get the chance and ask them ;)
Of course they do. But Im on holiday and hence 200 miles away from the club.