Bodybuilding Forums

So I attempted the bent over barbell rows and deadlifts exercises after watching the videos. DURING the workout, I could feel it in my back quite well. However, a day or so later I really feel like I did a leg workout, especially the hamstrings! I'm guessing this means I did the deadlift incorrectly? Or should my legs be sore after those two exercises?

Both exercises stimulate the hamstrings as stabilizers.And since you are lifting to failure for many reps(8-12), you should expect some soreness on the next days.It is normal.

With Mark's technique on BB Rows ,though, I am able to eliminate a lot of secondary muscles stimulation(biceps,hams,glutes,chest etc...) and keep it more on the lats and traps.

Although barbell rows main target is for the lats the stabilizers are hamstrings also daedlifts use hams as stabilizers. If new to weight training then yes you will feel your hams alot so it's natually to have sore hams.

Thanks for the feedback guys! What about stretching? I notice there isn't much mentioned about stretching - is it just a given that we are supposed to stretch our muscles before and after exercise?
Should cardio be done on the two days off from lifting? Or is cardio not necessary on this diet/workout plan?

Some people say do a 5 min stretch before workout; I never do not because I am lazy but I pulled a hamstring while stretching which put me out of action for 3 weeks. A light 5 min on a stationary bike to raise body temperature is ok. If you’re on the MANS diet doing T.H.T. routine you can do cardio say once or twice a week just to keep fit but too much could hinder your gains.

On most modern book for bodybuilding I have read, stretching is suggested after workout.There is evidence that it helps during recovery and tightens the fascia.DC advocates also tell that heavy stretching after heavy workout can produce muscular hyperplasia, something that has not been confirmed on humans.

On Muscle Revolution by Chad Waterbury I have read that stretching before the workout lowers the motor unit activation.So you do not push loads with maximum force.With few words you are getting weaker by stretching the muscles before.It also cause unecessarry muscular fatigue.

The best way to warm-up for a workout is actually do the lift you are going to perform with lower weights and build up as instructed on THT routine and so many other routines. Next exercises for the same muscle group do not need warm-up though.At most an acclimation.

5-10min of low intensity cardio is also ok to preper the muscles.

Yeah the bike is good. Perhaps I'll do a 5 minute warm up on the bike and swim some laps for say 20 minutes twice a week.
That should probably be sufficient I imagine.

undertaker610 wrote:On most modern book for bodybuilding I have read, stretching is suggested after workout.There is evidence that it helps during recovery and tightens the fascia.DC advocates also tell that heavy stretching after heavy workout can produce muscular hyperplasia, something that has not been confirmed on humans.

On Muscle Revolution by Chad Waterbury I have read that stretching before the workout lowers the motor unit activation.So you do not push loads with maximum force.With few words you are getting weaker by stretching the muscles before.It also cause unecessarry muscular fatigue.

The best way to warm-up for a workout is actually do the lift you are going to perform with lower weights and build up as instructed on THT routine and so many other routines. Next exercises for the same muscle group do not need warm-up though.At most an acclimation.

5-10min of low intensity cardio is also ok to preper the muscles.

Undertaker is absolutely correct. Stretching after a workout can give you around 10% more strength supposedly (if a muscle can't remember how to elongate, it can't learn to contract properly) and keep you from being a little less sore (and musclebound). Personally, it's worked - try it.