Rowing movements is it one SS or two?

[pete89 New Member Find all posts View Profile Close pete89]

I saw in the sticky that Dante wrote for back thickness exercises like deads and rack deads you do 1 heavy ss and one lighter ss like quad exercises.

he also had barbell rows in there but one SS.

I have seen in others logs using the deadlift/quad method of two sets one heavy and one back off, just trying to understand when I do a rowing movement which to follow.

Thanks

[Doberman Advertising Manager / Intense Muscle Competitor Find all posts View Profile Close Doberman]

Usually it is done with one heavy set (6-8 reps) and then one lighter set (12 reps), but people will also do the reverse. I prefer the heavy set and then the lighter set as I feel that lighter set so much better after hitting the heavy set. Don't confuse this with the quad protocol. This is different than on squats where you do a heavy set, and then a lighter weight and do a "widow maker" aka a 20 rep breathing squat.

[pete89 New Member Find all posts View Profile Close pete89]

Usually it is done with one heavy set (6-8 reps) and then one lighter set (12 reps), but people will also do the reverse. I prefer the heavy set and then the lighter set as I feel that lighter set so much better after hitting the heavy set. Don't confuse this with the quad protocol. This is different than on squats where you do a heavy set, and then a lighter weight and a "widow maker" or 20 rep breathing squat.

ok thank you, was just confused because I saw in the sticky the Tbar row was one strait set

[dcwannabee Bantamweight Member Find all posts View Profile Close dcwannabee]

Usually it is done with one heavy set (6-8 reps) and then one lighter set (12 reps), but people will also do the reverse. I prefer the heavy set and then the lighter set as I feel that lighter set so much better after hitting the heavy set. Don't confuse this with the quad protocol. This is different than on squats where you do a heavy set, and then a lighter weight and a "widow maker" or 20 rep breathing squat.

I thought it was 1 heavy set and a WM for quads.

[Doberman Advertising Manager / Intense Muscle Competitor Find all posts View Profile Close Doberman]

I thought it was 1 heavy set and a WM for quads.

That's what I meant. My bad. It should have read do a heavy set (6-8) then lighten the weight and do your "widow maker".

[Lock it Up Intense Muscle Competitor Find all posts View Profile Close Lock it Up]

I thought it was 1 heavy set and a WM for quads.

I don't want to confuse anyone new to DC, but...

Yes, you are correct, one heavy set, one widow maker...

BUT, for the advanced trainee (TALKING SOMEONE WHO IS TRYING TO BREAK THROUGH ANOTHER WEIGHTCLASS, OR SOMEONE WITH SUPER OVERPOWERING UPPERBODY) Dante does reccomend a heavy, a heavier, then a widow for lagging quads. THIS IS NOT TO CONFUSE ANYONE THOUGH. IF YOU ARE DOING DC BY THE BOOK IT IS ONE HEAVY SET, FOLLOWED BY THE WIDOW.


Just to clarify, because I see that some guys new here get confused sometimes

[bouncer dave Intense Muscle Vet Find all posts View Profile Close bouncer dave]

the reason for not rp the rows is safety but You can RP chest supported rows or machine rows.

[dcwannabee Bantamweight Member Find all posts View Profile Close dcwannabee]

I don't want to confuse anyone new to DC, but...

Yes, you are correct, one heavy set, one widow maker...

BUT, for the advanced trainee (TALKING SOMEONE WHO IS TRYING TO BREAK THROUGH ANOTHER WEIGHTCLASS, OR SOMEONE WITH SUPER OVERPOWERING UPPERBODY) Dante does reccomend a heavy, a heavier, then a widow for lagging quads. THIS IS NOT TO CONFUSE ANYONE THOUGH. IF YOU ARE DOING DC BY THE BOOK IT IS ONE HEAVY SET, FOLLOWED BY THE WIDOW.


Just to clarify, because I see that some guys new here get confused sometimes

Hi Lock
Does Dante also recommend this for people on the 2 way split.

[Lock it Up Intense Muscle Competitor Find all posts View Profile Close Lock it Up]

Hi Lock
Does Dante also recommend this for people on the 2 way split.

I did three sets on the two way for over a year with great success. I am pretty sure Dante gives a thumbs up for both three way and two way, but I can't find the post at the moment. If you search all of Dante's posts and look for it you may be able to come across it.

[dcwannabee Bantamweight Member Find all posts View Profile Close dcwannabee]

I did three sets on the two way for over a year with great success. I am pretty sure Dante gives a thumbs up for both three way and two way, but I can't find the post at the moment. If you search all of Dante's posts and look for it you may be able to come across it.

Thanks
I have thought about doing that extra set for a long time now, and think I will give it a go.