Max Row vs Max Bench

[hahdawg]

I've been doing a 5x5 for about three months. My 5-rep max for pendlay rows is about 75% of my 5-rep max for bench. Does this mean that my chest is too strong relative to my back?

Are there any other exercises I can do to strengthen my back? I just added pull-ups to my Mon and Fri workouts a couple of weeks ago. I also deadlift every Wed.

[widdoes2504]

As long as you are progressing with the big 3 (bench, squat, deads) your whole body will grow and any strength disparities will work themselves out. The 5x5 program is outstanding with increasing overall strength so as long as you progress keep with it.

Some other exercises include: dumbell bent-over rows, lat pull-downs, seated cable row, reverse hypers and several others. But without more information on yourself regarding routine and diet I kind of hesitate to give any more advice since I just don't know enough about you yet.

However, give up the info and everyone on the board will be willing to help you out.

[Eric3237]

Well I'd say you're fine. Strength imbalances doesn't literally mean there should be a one to one correlation between one thing and another.

[hrdgain81]

Everybody is different in this regard dawg, and your strength in one movement isnt relative to another in terms of the big 3.

I know guys who can squat twice what they bench, and I can squat maybe 80% of what I bench. Does that mean my legs are weak, or my bench is abnormally strong? Niether, it means that my body just adapts to those movements differently, or something else is holding me back.

Speaking of the "something else" factor, how is your form on those movements? Are you very strickt with your rows, and not so much with the bench? for me I didnt really learn the right way to squat until I had already gotten my bench way up ... but things are starting to even out now.

[Eric3237]

Well I think he was speaking in regards to bench and rows being a somewhat antagonistic pairing and the fear that a big difference in strength between on and the other could lead to problems.

[hrdgain81]

Doesnt negate the fact that shitty form can cause those problems. And as i forgot to mention before, adding movements may actually make it worse. You dont want to go adding in extra shit that your body cant handle, you may end up overtraining your back muscles.

Work your deadlift heavy, and BB rows, it will even out if you use good form.

[Eric3237]

OH I totally agree hrdgain. The only thing I meant to say is that there IS a relationship between bench and rows. But it has more to do with a balanced routine than with one to one balanced strength. Your completely right, and just like Widdoes said too, it'll start to even out more as much as it can even out.

And the correct form is a good point.

Basically if your doing 5x5 on bench and rows your going to be alright barring any big problems like hrdgain mentioned. But if you were doing 5x5 on bench and 2x5 on row, THAT could be a problem.

Sorry bro, I should stop posting. I think I accidently bought decaf coffee

[widdoes2504]

Good form is absolutely a must for many reasons and 5x5 deads and rows will take care of what he needs. BTW what good is decaf coffee?

[hahdawg]

Thanks for the replies.

I do the Starr intermediate 5x5, so my split is

Mon: Squats, Bench, Rows, Abs, Hypers
Wed: Squats, Press, Deadlift
Fri: Squats, Bench, Rows, Abs.

I usually do some fluff on Mon and Fri if I'm not too burned out from deadlifts.

Recently, my row has gotten stuck, but my bench (and every other lift) keeps going up. I've heard that your max row should be pretty close to your max bench, so I'm a little concerned.

[Eric3237]

Originally Posted by Widdoes

BTW what good is decaf coffee?

No good at all.

I always stall on the rows before bench too. Nothing to do with nothing. Just reset a little and they should get moving again for a little while.