I just started Max-OT this week and I have a problem with the seated cable row. The cable machine at my gym only goes up to 170 lb. A guy showed me a trick to get another 45 on there, but 215 lb still isn't enough. Are there any alternative exercises anyone knows of that work the same muscles as the seated cable row but use different equipment? I have the same issue with the weighted hyperextension. The largest plate weights at my gym are 45 lb and that is just enough now but barely. It isn't feasible for me to hold more than one weight during the exercise. I guess I could use dumbells, but that might be awkward. I dunno... any thoughts? Thanks.
YAWT: Max-OT alternative to seated cable row?
- Thread starter WhiteKnight
- Start date
DougK62
Diamond Member
- Mar 28, 2001
- 8,035
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How about a bent-over row with dumbells to replace the seated row?
To replace the hyperextensions you could try some good mornings.
Red, Max-OT is a weight lifting regimine stressing low reps, high weight, and minimal time in the gym - to put it simply.
To replace the hyperextensions you could try some good mornings.
Red, Max-OT is a weight lifting regimine stressing low reps, high weight, and minimal time in the gym - to put it simply.
StageLeft
No Lifer
- Sep 29, 2000
- 70,150
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Me too, except I'm high reps with high weight, because most olympic bars bend too much when you exceed around 1400 lbs, so I have to rep high due to equipment shortcomings.Originally posted by: Red Dawn
Hmmm I've been doing MAX-OT all this time and didn't know it
Red Dawn
Elite Member
- Jun 4, 2001
- 57,529
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Then you woke up and realized it was just a dreamOriginally posted by: Skoorb
Me too, except I'm high reps with high weight, because most olympic bars bend too much when you exceed around 1400 lbs, so I have to rep high due to equipment shortcomings.Originally posted by: Red Dawn
Hmmm I've been doing MAX-OT all this time and didn't know it
What about Barbell Rows?
Same motion as seated rows and you can put as much weight as you want on the olympic bar. Just make sure your form is good or you could hurt yourself.
Same motion as seated rows and you can put as much weight as you want on the olympic bar. Just make sure your form is good or you could hurt yourself.
SP33Demon
Lifer
- Jun 22, 2001
- 27,928
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MAX-OT, killer program!
In response to your questions... first of all, are you doing deadlifts? If so, there is no need for weighted hyperextensions or good mornings. I do Sumo Style deadlifts since I have shorter arms. Deadlifts will work your back out enough so that you don't have to do weighted hypers...
Next, the seated cable row... if you belong to a *good* gym they will have a machine where you lay down chest first on pad, at about a 45 degree angle. It will have a V type bar where your hands are placed at the top of each part of the "V" and the free weights at the bottom. Basically, the equivalent of a barbell bent over row but without the pressure on your lower back. I would recommend this machine... If they don't have it, then the next best thing is bent over barbell row (space grip to simulate grip on seated cable, i.e. close, regular or wide). I would suggest wearing a belt when doing the barbell row as well. Good luck!
In response to your questions... first of all, are you doing deadlifts? If so, there is no need for weighted hyperextensions or good mornings. I do Sumo Style deadlifts since I have shorter arms. Deadlifts will work your back out enough so that you don't have to do weighted hypers...
Next, the seated cable row... if you belong to a *good* gym they will have a machine where you lay down chest first on pad, at about a 45 degree angle. It will have a V type bar where your hands are placed at the top of each part of the "V" and the free weights at the bottom. Basically, the equivalent of a barbell bent over row but without the pressure on your lower back. I would recommend this machine... If they don't have it, then the next best thing is bent over barbell row (space grip to simulate grip on seated cable, i.e. close, regular or wide). I would suggest wearing a belt when doing the barbell row as well. Good luck!
Yeah, I've been doing deadlifts too. I've been going by the workout guide on the Max-OT site, which includes the deadlifts as well as good mornings in addition to the cable row. I believe that my gym (school gym) does have a machine like the one you are talking about. I'll have to check it out tomorrow.
SP33Demon
Lifer
- Jun 22, 2001
- 27,928
- 143
- 106
What is your daily exercise split (monday - chest/abs, tuesday - xyz)? Hopefully you are doing the hyper's and good mornings on the same day as deadlift... I can't imagine not letting my back heal for less than a week before subjecting it through the torture that are deadlifts
For a weighted hyperextension if you're clutching the weight at your chest move it to the back of your neck, seated right onto your traps. You will feel an insanely more intense stress on your back as you need to use more force to move yourself up...
Just don't use your neck to push it up.
Just don't use your neck to push it up.
Hey Rob - just curious - are you doing deadlifts w/ or w/out a weight belt? I cannot for the life of me lift it up without my back bending slightly (without a belt)
SP33Demon
Lifer
- Jun 22, 2001
- 27,928
- 143
- 106
I always use a belt due to a previously herniated disc from high school. Usually strap it on as tight as possible... although if you're doing Sumo stance you probably would be ok without the belt (and have no prior back problems), Traditional stance I would always use one though. Studies have proven that Sumo takes alot of stress off the vertebrae, and transfer it to your knees/quads/hips.
Since I go pretty heavy (300+ lbs) I also use knee wraps, have bad knees from high school winter track (sprints). You'd be surprised how much knee wraps help for other excercises as well like squats and leg presses.
I'm just following the exercise routine on the Max-OT site. It has deadlifts on Monday and the others on Thursday. This is only my first week but I felt fine after Monday so I guess we'll see.
what i do for DL or squats is get the belt moderately tight,
then take a deep (diaphragmatic) breath
to expand my waist 360 degrees (like a balloon)
to push out against the belt,
then hold it during the lift.
i forgot to mention that you need to do ab (& maybe oblique) work to
help with the expansion and the isometric part.
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