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<blockquote data-quote="Steelex" data-source="post: 1061357" data-attributes="member: 12431">The Kroc rows is two sets. So that's two sets for each side. That's why they're at the end of the workout. Go watch the video of Matt Kroc doing them. You use a little bit of body movement in the exercise, and then get a nice deep stretch at the bottom of it.160 reps would be correct, if you're on the high end of the range. There is a huge benefit to your forearms, back and biceps. By the time you're getting 80 lbs for 40 reps you will notice your back has a thicker look, and your grip will be insane.Try jumping up to 50 lbs for the Kroc rows. That should have you at the near bottom of the rep range on&nbsp; the last set.I want you to try something. Make a serving of cream of rice, and mix it with two tablespoons of peanut butter and half a scoop of whey. Eat this like 60 mins prior to your workout. You'll have plenty of energy throughout your lifts.If you want to recover a bit faster, sip a shake with some dextrose and whey isolate during your workout. If you want to take it a step further, use hydrolyzed casein and branched cyclic dextrins intra workout. It's more expensive but will do a great job in aiding your recovery. The faster you repeat and go heavier, the faster you grow. Shorten the time between growth cycles. You're only growing for like 3 days after the workout.</blockquote>

[QUOTE="Steelex, post: 1061357, member: 12431"] The Kroc rows is two sets. So that's two sets for each side. That's why they're at the end of the workout. Go watch the video of Matt Kroc doing them. You use a little bit of body movement in the exercise, and then get a nice deep stretch at the bottom of it. 160 reps would be correct, if you're on the high end of the range. There is a huge benefit to your forearms, back and biceps. By the time you're getting 80 lbs for 40 reps you will notice your back has a thicker look, and your grip will be insane. Try jumping up to 50 lbs for the Kroc rows. That should have you at the near bottom of the rep range on the last set. I want you to try something. Make a serving of cream of rice, and mix it with two tablespoons of peanut butter and half a scoop of whey. Eat this like 60 mins prior to your workout. You'll have plenty of energy throughout your lifts. If you want to recover a bit faster, sip a shake with some dextrose and whey isolate during your workout. If you want to take it a step further, use hydrolyzed casein and branched cyclic dextrins intra workout. It's more expensive but will do a great job in aiding your recovery. The faster you repeat and go heavier, the faster you grow. Shorten the time between growth cycles. You're only growing for like 3 days after the workout. [/QUOTE]

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