Barbell Row Plateau

[yungahdubz]

My first stall on the barbell row was at 38.5kg, this was on the 6th of May

Now on the 6th of July i managed to complete 40kg for 5x5, a PR.

In the space of 2 months i managed to get my barbell row up 1.5kg, i mean wtf, i just dont know what is up with my rows. Whenever i have to do them next and i stall, which i do pretty much every time i do these, i get so angry, they make me feel like killing little kittens.

Over two weeks after my barbell row PR, im still stuck. My numbers have actually gone down. Today i did 3/2/2/1/1 with 40kg.

I'd really appreciate ANY help in order to raise the numbers on this.

I'm rowing 3x a week, this is the only exercise i do for my biceps.

 

[EFFORT]

eat more food

 

[mrRuckus]

Listen to effort or change the type of rows you are doing for a while. Actually do both.

Are you doing 90 degree rows or that 45 degree nonsense?

Is everything else still gaining? Possibly just do a reset on the rows. Set it back like 15 lbs (what is that 6.8 kg) and work your way back to your old PR and you'll probably surpass it.

Also are you cheating the row by using your hips?

 

[shaunuk]

Try DB rows for 3 weeks.

Also, no reason not to train your biceps really, you're leaving more room for weak links in your rows. Throw in 3 sets of biceps maybe?

keep putting that protein down ladddd

 

[yungahdubz]

I'm rowing at 90 degress, with no hip involvment.

My Box pistols are increasing, but its no surpirse considering i have only been doing them a short while. My OHP isn't doing so well, i deloaded from 42.5kg, im trying it again tomorrow.

Also, what would you suggest for exercises for my biceps/ alternate rows?

I shoulg be alternating between pulls/chins and rows but i have no pull up bar so can't do them :/. Got told i should just do barbell rows 3x a week if got no pullup bar.

 

[playa99]

add in some preacher curls and try different grips
also up your calories and find somewhere to do pullups

 

[shaunuk]

Try t-bar rows or DB rows. My fav are DB rows and they do carryover to BB rows.

Biceps: barbell curls, alt. DB curls, preacher curls, 3x10 or something of an exercise

 

[yungahdubz]

Cheers for the advice lads.

I'll do some t-bar rows to help break the plateau.


Btw, whats the difference between BB/DB Rows and BB/DB Curls, aren't they basically the same thing, or am i being silly?

 

[020204]

I don't think you could go too far wrong getting some kettlebells. These are great for developing your back.