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: Serious

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.

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.