Hey guys, got a question for you. My gym's cable row machine weights go up by increments of 20 lbs. This must be a common problem for everyone and I was wondering what type of progression someone would try to apply to this type of situation?

I just jumped from 120 to 140lbs and my form is terrible; I have to use some slight body english to pull the bar to my chest and I can only hold it for half a second.

Add an extra set to what you currently do. Or, use the weighted pull-up machine. Somehow, you have to build up strength to get to the next hop. Some machines have add-on plates. I'm assuming that if yours had add-on plates this would be a non issue.

I would say if your doing more then 4 reps, then do 3-4 with good form at the higher weight.
However, if your struggling with 1 to 3 with good form then I vote for doing your normal weight then tack on some partials at the higher weight.

Hmmm, so I should do my 2*5 at 120 lbs and then throw on one set of 4-5 of 140 or full 3*5 at normal and one heavy set?

I bet I could be on 3*5 @ 140 after a week of these :D

IMO.
Complete Normal Routine Then 3x1 @140, Best form possible whether I complete the rep or not. I would also notate in my log whether or not I got the single or not.


Or, use the weighted pull-up machine

This is a real question. The pull up is a vertical pull utilizing the lats, the row is a horizontal pull using the rhomboids. Would there be enough carryover?

Thanks for the input guys.

Yasser, I like the idea. I think I will try this for a week and see where my strength levels stand at.

I actually just had a thought: my current method of pulling is to use a palm up, slightly smaller than shoulder-width grip. Is it possible to switch up my grip position to make these pulls harder? That way I could still do 120 but get more bang for my buck.

If you switch grips to make it harder, then your simply changing the level of help your asking different muscles to do.

So, if the grip change to make it harder works the ideal set of muscles your looking for then sure.

I prefer to keep my grip supinated in my chin ups to engage my bicep more. I hate doing direct arm work.

If you want to use a smaller progression than 20lbs, try adding a 5 ot 10# plate to the stack. You may have to get creative to find a means to keep it there. There are U shapped plates available that are designed for the purpose. Maybe your gym will invest in a couple.

stuward wrote:
There are U shapped plates available that are designed for the purpose. Maybe your gym will invest in a couple.

I find it hard to believe they'd have a seated cable row and no plates...Have you asked any of your gym's staff about it?

I haven't asked the staff but this is the YMCA we are talking about here; the gym pass is cheap and so is the equipment.
There is a big basket of light weights I could go through and check for anything that might be able to attach to the cable.

Thanks again all.

I figure you can do the ff:

Week 1: Regular routine
Week 2: Week 1 routine +1 rep each set
Week 3: Week 1 routine +2 reps each set
Week 4: Week 1 routine +3 reps each set
Week 5: Week 1 routine +20 lbs

Or something like it.

Grab a 10 pound plate and another pin. Use the pin on the 80 slot of the stack (doesn't matter), and put the plate in between the pin and the stack.
RS

Rico you are a bloody genius. I will try this tonite.

Hopefully the pin is long enough for the plate and the stack. Usually they are (from the gyms I've been to) so I'd assume it would work at your gym. I am brilliant, I must agree. :P

You could always try other rowing exercise like tbar rows, and in a few months change back to cable rows and you'll probably be able to increase

I was able to tie a 10 lb weight to the stack fairly easily although I got alot of weird looks from people, which was probably no different than most training days anyways!

After 3*5 of decent 130 lbs I tried the 140 for 2*3. At rep 3 I couldn't get the bar all the way to my chest.

I would like to stick with this routine for as long as possible before switching to another exercise because I don't want my body getting used to everything just yet.

Thanks for the help guys!