Rowing as a complement to weight training
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Myopic Squirrel
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- Joined: July 4th, 2013, 11:36 pm
Rowing as a complement to weight training
About to begin a 60 day weight training program specific to upper arms (triceps & biceps). Currently erging 30 minutes daily (18-20 SPM). Arm workouts will have 2 day rest period. Realizing the weight training will affect any post resistance erging, wondering if any erg days should be skipped to aid resistance recovery, and if so, which days? Thank you in advance!
79 M 188 cm 88Kg "If I knew I was going to live this long I would have taken better care of myself." - Mickey Mantle
Re: Rowing as a complement to weight training
Depends whether 2 days rest is 47h or 71h.
If 47 you could row days 1, 4 and 7, lift 2 and 5, rest 3 and 6.
If 47 you could row days 1, 4 and 7, lift 2 and 5, rest 3 and 6.
08-1940, 179cm, 83kg.
Re: Rowing as a complement to weight training
If weight training is done specifically only for these mini muscles of your upper arms I bet you need no rest at all.
1. Small muscles need shorter rest
2. Upper arm muscles are nearly not involved into rowing.
As biceps is doing a little work in rowing I would suggest to have at least 3-4h between row and weights training.
Another question is: how much sense does it make to only involve arms in weights training, but you did not ask for that.
1. Small muscles need shorter rest
2. Upper arm muscles are nearly not involved into rowing.
As biceps is doing a little work in rowing I would suggest to have at least 3-4h between row and weights training.
Another question is: how much sense does it make to only involve arms in weights training, but you did not ask for that.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
Re: Rowing as a complement to weight training
If daily 30 min erging is done at low effort level (heart rate less than 70% of max HR, low perceived effort) then no need to change. Just add the weights.
If daily erging is done at high effort level (good sweat, puffing when done) then understand that high daily efforts (in rowing, cycling, running, etc.) are considered counterproductive and not done by elite athletes. Adding the weights is not going to make this better.
If you are doing say 2 hard 30 mins rows and 5 easy 30 min rows then that's considered good. Better would be doing the slow workouts longer even if you do less of them and replacing one with a rest day. If you follow this pattern, the hard gym arm workouts should be on the same day as the hard rowing workouts so that you keep to two to three hard workouts maximum.
Good luck.
If daily erging is done at high effort level (good sweat, puffing when done) then understand that high daily efforts (in rowing, cycling, running, etc.) are considered counterproductive and not done by elite athletes. Adding the weights is not going to make this better.
If you are doing say 2 hard 30 mins rows and 5 easy 30 min rows then that's considered good. Better would be doing the slow workouts longer even if you do less of them and replacing one with a rest day. If you follow this pattern, the hard gym arm workouts should be on the same day as the hard rowing workouts so that you keep to two to three hard workouts maximum.
Good luck.