Barbell rows vs deadlifts

[Dead]

first time deadlifting in awhile. The doms is telling me these a far superior to barbell rows for rhomboid development and upper back-mid back

Opinions?


Tryna figure this out this my current back day

Deadlift

Lat pull down overhand

Dumbell rows

Barbell row

Lat pull over

Barbell Shrugs

Reverse fly machine

 

[Dead]

Also: dumbell vs barbell rows

 

[johntt44]

I'm going to do:
Chin ups
Deadlifts
Pendlay row(heavy 5-8reps)
Narrow pulldowns
Hammerstrength rows
G rows

Starting next week

 

[Eman]

I don't personally do deadlifts and barbell rows in the same day.

One day is deadlifts and I add low intensity dumbbell rows when working on back but mostly the day is focused on squats or a variation, hamstrings and some quads.

Barbell row day is all back with some biceps.

Doing both in the same day can be a lot.

 

[Dead]

I don't personally do deadlifts and barbell rows in the same day.

One day is deadlifts and I add low intensity dumbbell rows when working on back but mostly the day is focused on squats or a variation, hamstrings and some quads.

Barbell row day is all back with some biceps.

Doing both in the same day can be a lot.

I didn’t wanna do this but after the doms I got from deadlifts in my mid upper back I feel these are a necessity now.

 

[Eman]

I didn’t wanna do this but after the doms I got from deadlifts in my mid upper back I feel these are a necessity now.

Is deadlift a new thing for you? That is probably why you're getting the DOMS.

What's your split look like?

You can definitely do both but I would treat deadlift as a primary and then rows secondary.

IMHO, the best splits are centered around the base lifts. Bench press, overhead press, barbell row, squat, deadlift. As such, a 5 day split seems generally superior to me.

 

[Dead]

Is deadlift a new thing for you? That is probably why you're getting the DOMS.

What's your split look like?

You can definitely do both but I would treat deadlift as a primary and then rows secondary.

IMHO, the best splits are centered around the base lifts. Bench press, overhead press, barbell row, squat, deadlift. As such, a 5 day split seems generally superior to me.

No I just haven’t deadlifted since I broke my arm unde couple years ago.
Deadlifted first time again recently

I do chest tris shoulders
Legs
Back bis
Off
Repeat

Or I do the same thing but train EOD which I’ve been doing recently
I have all those lefts except for deadlift

 

[Eman]

No I just haven’t deadlifted since I broke my arm unde couple years ago.
Deadlifted first time again recently

I do chest tris shoulders
Legs
Back bis
Off
Repeat

Or I do the same thing but train EOD which I’ve been doing recently
I have all those lefts except for deadlift

You'll definitely get more bang for your buck with deadlifts but rows definitely have merit. If you keep to that split I would just do a lower intensity on the rows.

 

[Dead]

You'll definitely get more bang for your buck with deadlifts but rows definitely have merit. If you keep to that split I would just do a lower intensity on the rows.

I think I’m going to keep it all and get rid of lat pullovers and maybe dumbell rows too or do only two set on dumbells rows

What do u think? I hate going lower intensity than I can output I feel like it’s pointless even tho it isnt

 

[DonaldPump123]

I think I’m going to keep it all and get rid of lat pullovers and maybe dumbell rows too or do only two set on dumbells rows

What do u think? I hate going lower intensity than I can output I feel like it’s pointless even tho it isnt

I think you should do the movements that give you the best pump and feel

 

[Eman]

I think I’m going to keep it all and get rid of lat pullovers and maybe dumbell rows too or do only two set on dumbells rows

What do u think? I hate going lower intensity than I can output I feel like it’s pointless even tho it isnt

There is really no need to do both barbell and dumbbell rows... I would definitely rotate them. If you really like both you could do 2 sets of each or something.

I would keep the lat pullovers since you don't have much lat work there if you remove. Reverse flys could be removed since you should be getting enough work on them with the other lifts but they're also quick and easy so it's fine if you want to give them more focus.

 

[Dead]

Fuck I’ll try this then maybe...

Deadlift

Lat pull down overhand

Barbell row

Lat pull over

Barbell Shrugs

Reverse fly machine

 

[Oldschool]

Is deadlift a new thing for you? That is probably why you're getting the DOMS.

What's your split look like?

You can definitely do both but I would treat deadlift as a primary and then rows secondary.

IMHO, the best splits are centered around the base lifts. Bench press, overhead press, barbell row, squat, deadlift. As such, a 5 day split seems generally superior to me.

You mind posting up the split you like the most? I like to stick to basic movements also.

 

[Eman]

You mind posting up the split you like the most? I like to stick to basic movements also.

It changes about every 4 weeks or so.

Right now it's:

Bench press/ohp secondary plus a variation (Bradford press right now)

Barbell row

Squat

Bench variation (close grip right now) with ohp press and the Bradford press as secondary and variation

Deadlift as primary with squat or squat variation (back squat now, was front squat 4 weeks ago)

 

[Oldschool]

It changes about every 4 weeks or so.

Right now it's:

Bench press/ohp secondary plus a variation (Bradford press right now)

Barbell row

Squat

Bench variation (close grip right now) with ohp press and the Bradford press as secondary and variation

Deadlift as primary with squat or squat variation (back squat now, was front squat 4 weeks ago)

Many thanks for sharing Eman.

 

[Delt123]

I'd do both, as I think both have their place. Recently started block pulls (kinda like rackpulls tbh) and indeed the DOMS hits different.

I prefer dumbell row above barebell too for lat development. Dumbell rows seems to hit my lats quite hard while barebell seems to hit my back a bit more 'overall'.

 

[Dead]

I'd do both, as I think both have their place. Recently started block pulls (kinda like rackpulls tbh) and indeed the DOMS hits different.

I prefer dumbell row above barebell too for lat development. Dumbell rows seems to hit my lats quite hard while barebell seems to hit my back a bit more 'overall'.

Exactly why I have them both but I’m throwing out dumbell rows for machine rows why? I don’t wanna do 6 sets of rows
But I need that rhomboid AND lat focus. So machine row single arm allows me to not have the bar stop at my chest and I can get the same range of motion and do it sitting down so it’s not as tiring as dumbells

 

[Perrin Aybara]

I like chest supported rows and seal rows with a cambered bar, both with about a one second pause at the top of each rep. I alternate vertical and horizontal pulling every time I'm in the gym.

Deadlift is obviously awesome. Personally since you don't compete in powerlifting I think you'd get more of what you're looking for pulling from 3-5" blocks or with a high handle trap bar because you could handle more weight. A few sets in the 6-10 rep range or work up to one all out crazy set. When I do that it lights my upper back, rhomboid, and traps up like nothing else.

 

[jJjburton]

It changes about every 4 weeks or so.

Right now it's:

Bench press/ohp secondary plus a variation (Bradford press right now)

Barbell row

Squat

Bench variation (close grip right now) with ohp press and the Bradford press as secondary and variation

Deadlift as primary with squat or squat variation (back squat now, was front squat 4 weeks ago)

Yea this is what I kind of do. But I also do a heavy primary muscle pump secondary muslce. Then switch every other week.

Focusing my workout around the main compound movements ending with isolating movements.

 

[jJjburton]

I'd do both, as I think both have their place. Recently started block pulls (kinda like rackpulls tbh) and indeed the DOMS hits different.

I prefer dumbell row above barebell too for lat development. Dumbell rows seems to hit my lats quite hard while barebell seems to hit my back a bit more 'overall'.

Under hand grip hits the lats much more then over hand.