Strength training vs Erging

[bob01]

Just a couple of thoughts on this

I would argue that if one is pulling at 60% of max then that is more fatiguing than pulling at 50%

Whilst rowing may be as good as it gets for aerobic type training but as a hole body exercise it ent.... No upper body pushing action

I always do some press-up and shoulder presses after rowing

I am a firm believer that as rowers we need some weights...(obviously if one wants to meet a weight caterogy then this needs to be factored in) to both compliment and supliment our eeging

[PaulG]

An interesting study on the effects of weight training volume. This is from row2k and you can follow links to the abstract of the study.

http://www.row2k.com/features/2520/Lift ... nl11212018

[mitchel674]

An interesting study on the effects of weight training volume. This is from row2k and you can follow links to the abstract of the study.

http://www.row2k.com/features/2520/Lift ... nl11212018

An interesting study, but I find the time consuming part of weight training is not actually the working weight reps, but the warm up reps required to gradually reach your working rep weight. You can't just walk up to the bar cold and pull your 5 reps.

[blues_]

The multi-set vs. one set debate has been raging for decades. Well, maybe not always raging, but it's been going on for quite a while.

BTW, I own multiple trap bars in my home gym and the guys in those images are not great ambassadors for using the equipment properly. They've not only reduced the range of motion by using the "high" handles, but have exacerbated the matter by raising the weights off the platform. (Normally, the goal is to lengthen the range of motion which sometimes requires the lifter to be standing on a slightly elevated platform with the weights lower than the feet. This brings the quads into the movement more intensely.)

Anyway, I digress. I've experimented with the one set vs. multi-set protocols on myself over the decades, and while I enjoyed the "HIT" (High Intensity Training) method of one set per movement, I had much better results in terms of both strength and size by using three sets per movement. (Not counting any warm-ups.) Five sets, imho, can actually be less effective over the long haul. YMMV.

Dr. Richard Winett at Virginia Tech has been writing on this subject for years. I don't know if he is actively doing so anymore.

(There are many others who have written extensively on the topic as well. Tom Kelso, Matt Brzycki, et al)

[JMac]

I had much better results in terms of both strength and size by using three sets per movement. (Not counting any warm-ups.)

How many reps and what rest periods brought you the best results?

I've gone back to 4 x 6 with 2mins rest between sets on most of my compound exercises in an effort to build up some strength for some sprint training in a few months.

[MartinSH4321]

I did 3 set trainings for a long time (10-15 years), then switched to 1 set trainings (HIT, or "Heavy Duty") about 5 years ago.
My results were comparable concerning strength and bodyweight, but regarding the time I spent for training HIT is much more effective. My 3 set trainings lasted about 60-90min 5x/week, while with HIT I only needed 25-35min (including warmup) 2x/week.
I think the main problem with HIT is that, if you don't max out in this 1 hard set, you won't improve (but I assume that rowers are good at giving their maximum )
Since I started rowing (June 2018) I only train chest and shoulders 2-3 times/month as my main goal is to improve my aerobic fitness where I have great deficits. By now I lost almost no bodyweight ore strength, but in the long run I'm sure this will happen, maybe I'll do more HIT then.

[blues_]

I had much better results in terms of both strength and size by using three sets per movement. (Not counting any warm-ups.)

How many reps and what rest periods brought you the best results?

I've gone back to 4 x 6 with 2mins rest between sets on most of my compound exercises in an effort to build up some strength for some sprint training in a few months.

3 sets of five with three minutes rest between sets seems to be about the sweet spot...especially while still adding weight to the bar weekly.

When I plateau, I tend to do a warm-up, a heavy work set and then a couple of back-off sets with a reduction in weight to get the same number of reps.

Currently, I've pretty much reached a holding pattern in my presses, (bench and overhead), but am still making gains on deadlifts and chins.

I could probably get by with less than 3 minutes rest between sets on most movements, but that is what I adopted while doing workouts based upon Rippetoe's "Starting Strength" method, and as modified with info from "The Barbell Prescription" by Sullivan and Baker. (Both of whom are Starting Strength coaches. Dr. Sullivan, however, specializes in masters athletes).

[bob01]

Just a couple of thoughts on this

I would argue that if one is pulling at 60% of max then that is more fatiguing than pulling at say 50%

Rowing may be as good as it gets for aerobic type training, but as a whole body exercise it ent.... No upper body pushing action

I always do some press-up and shoulder presses after rowing

I am a firm believer that as rowers we need some weights...(obviously if one wants to meet a weight caterogy then this needs to be factored in) to both compliment and supliment our eeging