maybe I'm not doing squats right but I think lunges are the most intense thing I do. With squats and DL's coming in second.
The renegade rows look pretty wicked though.
I do the Front Squat slightly different than most at the moment. I only allow 15 second rest periods between 4 RP sets (timed with a stop watch), and this is considered 1 set.
When I perform the Front Squat, I slowly go down to a full sitting position (passed parallel), and explode up with all the power I possess, and repeat for the desired rep range. I am usually breathing pretty dang good and heart is pounding when I am done. I love this because it shows the POWER of the squat. I still get a greater impact with the Renegade Row, I admit though (and it too I allow only 15 second rest)
I vary my feet spread (very wide, narrow, and shoulder width). The desired rep count for the one set, is 20 reps (or cut off point among the 4 RP's). I have a consequence built in, if I do not progress from one workout to the next, I DO NOT simply walk off and say: "awe screw it".
For example, I upped my weight I am using by 5 pounds from the last WO. In this workout, I perform 18 reps (4 Rp's, and 20 reps is the cut off point). This is the new starting point with this new weight being worked.
The next Workout, the minimum I can perform is 19+. 18 isn't going to be visited again, if I do see its face, I get pissed and my body gets a "spanking consequence" for wanting to wear a diaper.
I can usually tell if I am going to go over the minimum by the 3rd RP. I have several methods in place if I encounter this problem, and two of them are: 1. I perform a heavy set of walking lunges immediately after the last 4th RP, wait 30 seconds, and go back to the Front Squat with the same weight, and push out a 5th RP. Both are new stimulus. And, the next workout, I will up the weight 5 more pounds, (sometimes 2 1/2, as I found these small weight sizes at a local store here in town) and not wait to find out if I am able to perform more than 19 the next workout or not. I usually have the consequence sequence set up in advance before begin the Front Squat, just in case. I usually don't need it, but if I do, its there. The consequence sequence can vary dependent on what I did last.
With the Renegade row these things are important: 1. Placement of the feet, weight distribution, and extension of your body, and 2. When switching sides, imagine your arm (the one holding your body weight) as pushing through the floor while holding the DB. When you perform these, act like you mean business, and again go slightly heavy on them with proper form. Keep your rest periods LOW, Kraken. Get your blood and heart worked up and expend some energy: This has a severe impact on soliciting fat loss.
Since you haven't done these before, expect to be sore in: 1. The Rear Deltoids, 2. Lats, 2. Upper Back/Shoulder Blades, and Obliques/core, if you do them right. Do 1 to 2 sets at first, and test the water, so you don't get too sore, and work your way up. Like I said before, keep your rest periods LOW between sets.
If you decide to do them, I wish you luck. I owe a lot to the Renegade Row and my upper back development, and I promise it will work your ass. Like I said before, some DB exercises are vastly under rated.
Have a great day, Kraken
Best wishes
Chillen
