There’s that concept of workman’s strength, and we know how freakish in strength those who rowed in the ancient and medieval ages were.
Since you’re likely not on a farm, a bunch of pullups will get you there, as will lots of seated row.
At 19 or 20 I remember once rowing 100×10 with short, probably 30 second rests.
I hadn’t felt like leaving the gym that day.
Lately I’ve been rowing some volume regularly, and I notice it not only carries over to pullups, but comes with the pleasant effect of some serious hypertrophy at my mid back.
There’s a part of me that laughs – being my biggest, strongest, by training volume at planet fitness with moderate loads.
One CAN bodybuild at planet fitness. Quite well in fact.
Rack up the volume, particularly on pullups, dips, seated row, and leg extension.
The see-saw press being the next in importance. Push it’s reps into the stratosphere too.
The bigger part of bodybuilding for most is diet, and I’ve been evolving to high frequency eating as it feels right to me at present.
It’s making me leaner even though meals are whatever is on hand.
Whatever is on hand.
I’ve been eating frozen pizzas, fast food, drinking lots of milk, craving meat basically 24/7, doing egg shakes on average every other evening.
Higher frequency eating sees me eating a second dinner every night in addition to two other meals, and what is best described as a snack (though bodybuilders call such things meals) a couple/few times a day as opposed to one or two big, even giant, meals a day when fasting and feasting.
(Snacks being nut bars and cheese sticks and/or a glass of milk.)
Probably a slight caloric deficit eating ball park 4200 calories a day – a decent level to support high volume, take body fat off, while retaining all my muscle.
I continue to do volume in the gym.
It’s funny that big meals see me eat past 5000 calories, but lots of small feedings starting with milk drank soon after my morning piss and ending with a box of macaroni late night sees me stopping for the day in the low 4000 calorie range.
There is wisdom in the bro knowledge related to diet after all.
Ignore “science”.
Trust instinct.
Do what feels right in the moment.
That’s what works for me.