Complementing an ergometer workout

[juo24]

Hey guys, I'm new to the forum and looking for a little guidance. Lately I have been using the ergometer (rowing machine) quite a bit at the gym. I enjoy doing it and like that it can burn a lot of calories while also being a so-called "total body workout."

I have already noticed the results in terms of weight loss and increased muscle definition in my arms and thighs. My question is: if I plan on making the ergometer the staple of my fitness program (in additional to the occasional run), what should I complement it with? I really like that the rowing machine hits so many muscle groups at once, but it obviously doesn't work them all. I know that it works the back, biceps, quads, and calves very well, and some other muscles less so, so I was thinking that I should add in some ab exercises and pushups. What do you guys think? Would doing some ab and chest exercises in addition to the ergometer provide me with a solid full body workout, or are there any major muscle groups I would still be missing?

I'm not trying to get really bulky, just lose a little bit more weight, get a little bigger, and look better and toned all around. Thanks in advance for your input everyone!

 

[ThreeGigs]

You shouldn't need any abdominal work, if you're rowing with correct form.
Your feet should remain flat on the footrests, your heels should never come up. Push with the heels, not with the balls of your feet. You should absolutely not feel anything in your calves.
Your lower back should be arched, upper back straight. Your back should NEVER be rounded forward.
Your pull begins with leaning back, then pushing with the legs, then pulling with the arms.
Your lean back should be about 30 degrees, max.

The pull of your legs from the 30 degree lean back position, combined with the momentum of your upper body, results in the abs tightening under stress in order to return to an upright and then forward-leaning position. At 30 strokes a minute, and a 30 minute workout, that's 900 reps of abdominal isometric exercise, or 900 'mini crunches'.

If you think you need to do ab work after that, or if you feel it in your calves, you are doing something very, very wrong.

You NEED to do pushups to offset the overtrained back muscles from the rowing, trust me on this, my shoulders found out the hard way. If you don't feel like doing 300 pushups to match the 900 pulls from rowing, start doing bench presses.

Also, look into different ergometer techniques. Pull the handle to the chest, pull the handle to the waist, butterfly (between the knees) strokes, maintaining watts/time/cals per hour at lower stroke rates (try and maintain a 2:00 500m split at 20 strokes per minute) or higher stroke rates, etc.