This video explains the unique values of the under-appreciated inverted row and also demonstrates several modifications (beginner to advanced) that you can use in your own training.
Basic programming guidelines for training the inverted row:
► Start with a modification that allows you to do 3-5 sets of at least 5 reps per set, with at least a couple reps left in the tank after each set.
► Each week, add reps to each set gradually (1-2 reps added per week) to build up the capacity to do 3-5 sets of 8-10 reps within the same modification before progressing to the next modification.
► When using the next more challenging modification, again, gradually build up the capacity to do 3-5 sets of 8-10 reps through multiple weeks of training.
► Continue with this pattern over time (gradually progressing through each modification) to develop a high level of upper body pulling strength.
► The rate of progress can vary significantly on the individual, and these numbers are just general training parameters. They are by no means the only way to train and make progress in the inverted row.
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7 авг 2024
