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I can't do rows and lat pulldowns on the same day. I've tried a bunch of times and I can't seem to get it to work. One always tires me out and kills my performance in the other. So, I'm gonna mix up my routine, but I don't know the best way to do it.

Should I do bench and rows on one day, then overhead press and lat pulldowns on the next? Or, should I do bench and lat pulldowns on one day, and rows and overhead press on the next?

I know this will all come down to what feels the best, but I'd like to hear your opinions. Any suggestions?

I can't do rows and lat pulldowns on the same day. I've tried a bunch of times and I can't seem to get it to work. One always tires me out and kills my performance in the other. So, I'm gonna mix up my routine, but I don't know the best way to do it. Should I do bench and rows on one day, then overhead press and lat pulldowns on the next? Or, should I do bench and lat pulldowns on one day, and rows and overhead press on the next? I know this will all come down to what feels the best, but I'd like to hear your opinions. Any suggestions?

(post is archived)

[–] • 1 pt

Do chest, shoulders and triceps one day, back and biceps the next. Focus on pulldowns first and then once you get stronger get some rows in.

[–] • 0 pt

Why pulldowns first?

[–] • 0 pt

I am assuming your back might be a weakpoint, pulldowns are easier to do than chin ups, rows also require more strength because they thicken out the back, the pulldowns will expand the back just don't do them or chin ups behind your neck.

[–] • 0 pt (edited )

K. I'm not new to lifting or anything. I've been doing all the compound "Olympic" lifts since high school. What I did for my back (besides deadlift) was just cable rows and single arm dumbell rows. I can still do 3 sets of 10 with 60 pound dumbells and keep good form. I just never did many pullups or pulldowns though.

[–] • 1 pt

You're trying to get fixed in one day. No. Go easy. You're going to live for a thousand more days. Do one this day then do the other the next day. Nobody gets fat in one day so nobody gets fit in one day. Just do every day.

[–] • 0 pt

I'm really keeping my routine super simple. Basically just bench press, shoulder press, dumbbell rows, lat pulldowns, goblet squats, and romanian deadlifts

[–] • 0 pt

This is going to sound weird but throw the weight and keep it sometimes we have to hold our punches. We live in a world of normies.

[–] [deleted] • 1 pt
  • work opposing muscle groups. If you push horizontally (bench) then you should pull horizontally (rows). If you push vertically (shoulder press) then you should pull vertically (lat pulldowns / pull ups). I recommend reading Wendler 5/3/1 and exploring his Triumvirate Program.
[–] • 0 pt

you do standing overhead press? if so, combine that with latpulls, otherwise you have two coreactivating exercises in the same day.

if you do seated overhead, combine it with rows, so you have a changeup in position of your arms.

yet i would advise to work out so intense that you cant do two push or pull exercises two days in a row.

so mix it up more:

one day bench

one day latpull

one day overhead

one day rows

yet, my favourite exercise is a proper deadlift, everything else is just accessory =)

[–] • 0 pt (edited )

You're doing too much weight.

kek tabbed too soon. Two back exercises or two shoulder exercises shouldn't ruin you in the other.

https://i.ibb.co/0Gk9bzt/image.png that's my current weekly routine. I'm exhausted at the end of it but that's the point. I can still get through exercises.

[–] • 0 pt

Can I ask how long you have been training? You are doing 94 sets on arms each weeks and that is juiced to the gills bodybuilder type of volume!

[–] • 1 pt (edited )

94 sets of arms

Okay now break it down to which muscle is doing the work.

1.5+ish years minus like 6 months due to muh (((lockdowns))) etc.

Also the set/rep numbers in that image aren't what I do anymore. I'm currently on a periodized routine. The 5 weeks I'm on right now are 3-5 reps of ~90% 1RM. I will follow this with 3 weeks of the same exercises done by way of 5 sets 8-15 reps each of 65-75% 1RM.

The 5 week plan is to build strength. The 3 week plan is to get rid of fatigue and for hypertrophy (size).

[–] • 0 pt

I read the program, never said it was 94 sets of biceps and triceps.. I know it can be annoying for someone to question your approach uncalled for, but in my defense you posted it voluntarily so I think my question is in good faith. If you are progressing and are happy with the progress keep at it, if not it is because it's too much volume to recover from on a weekly basis.

And fuck the lockdowns. People are getting more unhealthy from not socializing and training than they are from corona.

[–] • 0 pt

You said it best, what feels the best is the way to go!

The common advise is to do the antagonist muscle group(OHP followed by chins/pulldowns or vice versa, etc), but this is an advice given to noobs to make sure they aren't developing muscular imbalances by only doing push exercises and ignoring pulls. For people who are serious about their training and have a good routine going it does't matter when you what as long as it doesn't interfere with recovery.

Personally I do bb-rows on my OHP days and chins/pulls on my DL days so to not beat up my lower back too much. This is because I really like bb-rows and therefore found a way to fit it in my schedule.

If you want to do lat pulldown and rows on the same day you have to prioritize one of them and do that exersice first, then do the other one at a lower intensity, like this: Monday: Pulldown: 4 x 6-10 Row: 4 x 12-20

Thursday: Row: 4 x 6-10 Pulldown: 4 x 12-20

The sets and rep ranges are just examples, do it the way that works for you. Just remember that if you preform better on the first exercise than you will on the second it just means you are training with good great effort.