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I wouldn't sweat the difference in weights you can do on one versus the other, there can be a lot of good reasons for that. The angles, range of motion, and muscle involvement all shift. On heavy barbell rows, despite your best efforts, your chest will drop a bit to meet the bar. On the lever machine, you can't get away with that. On a pure row, the weight ...


3

yes it does leave out the lower back, hips and hamstrings you use to help generate power resulting in far less weight used BUT... you get more stimulation on the target areas like the middle traps and lats no you have not Simply put if you want to gain lots of mass in your genral back then go with the pendaly or normal bent over rows but if you want to ...


2

I don't see the point in switching up your program instead of fixing your nutrition and sleep. Moreover, I don't see the point in doing this specific hybrid. If you want rows, try Phrak's GSLP: As is, you're making a lot of changes to parts of the program that have nothing to do with your stated desires for customization. Many seem both arbitrary or ...


0

It is impossible to answer this question without a form check. You are probably doing the deadlift wrong by either overextending or rounding the lumbar spine. It's also possible that you're just weak in the lower back and are misinterpreting extreme soreness as problematic pain.


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The cues from Starting Strength by Mark Rippetoe (see pages 103-110) are, bar over midfoot shins to the bar grab bar, chest up Lift. The most common errors are rounding the lower back and overextending the lumbar arch. Aim instead for a flat back, which the final "chest up" queue helps with. Here's a video where he shows these cues to students: ...



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