So you’ve been training for a while now, things are going well but that back just isn’t getting any bigger. Not only that, but you aren’t really getting much stronger… Then you need to be doing the Pendlay Row! These are one of the most efficient exercises for building a bigger, stronger and more powerful back.
Developed by Glenn Pendlay, a US weightlifting coach who has produced over 90 national weightlifting champions, this lift has some serious weight behind it (get it?). If you’ve ever browsed any bodybuilding article or video, you will almost certainly be used to performing the “normal” bent over row. In this case you bent over a little and keep the weight off the floor. The weight barely moves but is good for building size. However, if you want to look as strong as you look, you need to be doing the Pendlay row.
How to do it
- Stand over the bar as you would with the deadlift, but a few inches further away from you.
- Bend your knees and push your hips back. Your back needs to be perpendicular to the floor (90 degrees)
- Grab the bar at least shoulder width apart, but anywhere that comfortable.
- Rip the bar off the ground. Try not to move your hips.
- Rest the bar on the floor.
- One rep complete.
This is a video from Glenn Pendlay’s YouTube Channel:
- Pendlay rows are superior to bodybuilding rows for strength and power.
- It was developed by one of the most successful US weightlifting coaches.
- Easier on your lower back as you rest it on the floor after a rep.
- This also carries over very well to your deadlift
- Who doesn’t want a V-taper?
Remember to check out our other muscle building articles here. Let’s build some serious muscle!
You’ve probably heard that in order to lose weight you have to lower your calorie intake. Conversely, to gain weight you have to increase your calories. We can safely say that this is 100% true, and is one of the few things you’ve heard on the grape vine that are actually true. The issue arises however, with how to actually keep track of your calories! Luckily, due to the technology we have at our fingertips these days, it’s actually quite easy.
- To start, you have to accept that fact that you’re going to have to weigh out your food. At first it can be really tedious and quite annoying, but believe us when we say it quickly becomes routine. If you have been weighing out food portions for a while, then when scales aren’t available you will become quite good at having a reasonable guess. (Taking food scales on your date is a big no-no.)
- Use your phone (or your tablet if you carry that with you) and get the “myFitnessPal” app. This app is literally fantastic. It’s entirely free to use, and can link to nike+ and other fitness tracking stuff (we’ve never bothered with any of that, but if you do it’s got you covered).
- Use your app to scan your food, search for the item name and enter the amount eaten. It’s honestly as simple as that. If you want to watch your macros, it even works out all that information for you.
- Be accurate! We all want to do it when we’re eating that brownie, but don’t lie and say it was smaller than it was. The only person you’re cheating is yourself!
We’re not endorsed by myFitnessPal, it is just genuinely the best calorie tracker out there. And don’t worry if you have a windows phone, we have one and it’s on there as well (who says windows phone is dead, eh?).
So start tracking your calories and reach those goals quicker! It’s really helped us, and it’ll really help you! Don’t forget to follow the blog and check out some of our other fat loss and muscle building articles.
photo credit: Eric Rice via photopin cc