Good mornings rep question...

[JOKER47]

I am planning to add good mornings to my back workout next week. My question is: Do you perform single reps with these, or "normal" rep ranges? (6-12)


Thanks,
Joker

 

[ballast]

I do both.One variation I use are bottom-position good mornings and for these, I do singles with around 90% of my 1rm.On standard good mornings I'll either do 5 sets of 5 reps, with the first three being warm ups, or I'll do 4 progressively heavier sets of 8.All three rep ranges work well for me.

 

[needsize]

I prefer lower reps, it's a strength exercise so you don't need high reps, and the more reps you do it's harder to concentrate on perfect form, and it's one exercise that can screw you up bad if you let your form go

 

[SAGAT]

i did normal rep ranges. DID, cause i stopped doing them 'cause of my bad back. if you have a bad back like me, i'd make sure you get your form down PERFECTLY, or stay away from them llike the plague.

 

[spatts]

...the more reps you do it's harder to concentrate on perfect form, and it's one exercise that can screw you up bad if you let your form go

Bingo. You can do a workload equivalent. Depends on goals, weight used (50% of max vs 90%, for example), and conditioning.

There are also bent overs, arched backs, chain suspended, etc...and you can vary rep range on these. FORM IS CRUCIAL, as needsize said.

 

[needsize]

This was thee exercise that messed up my training for a year. I've got an abnormally strong lower back, and was doing 5 sets of 3 reps on 375lbs. The weight was easy till my last set, I should not have gone for all 3 reps on it, but I didn't listen to my body, and the end result was a bad rep that screwed my lower back up so bad I couldn't squat or deadlift for almost a year

 

[spatts]

AUGH! That's horrible! This was the move that built my back UP after a bad dimmel deadlift rep. Spinal crunch, went numb from the chest down, and fell on the floor. I thought I was through.

I started with bands, gradually working up to a tense band, then the bar, etc...this was 6 months ago. Now I'm hitting 36 inch bent over chain suspended GM's at 251 x 3. If I start to feel it going up wrong, I just back out. Too gun shy...these are nothing to mess around with, that's for sure.

 

[needsize]

Sounds like you're making great progress. I only did the movement to increase my dead and squat weight, but am finding now that I'm gaining crazy strength in those exercises, all without good mornings, so I think I'll give in to my fears and stay the hell away from good mornings.

 

[Hannibal]

Now I'm hitting 36 inch bent over chain suspended GM's at 251 x 3

No need for modesty....it's 254 X 3.

And I personally like to perform GM's in sets of 3 or 5. That is where I have the best results.

 

[spatts]

Sounds like you're making great progress. I only did the movement to increase my dead and squat weight, but am finding now that I'm gaining crazy strength in those exercises, all without good mornings, so I think I'll give in to my fears and stay the hell away from good mornings.

I have been wondering lately if my lower back is getting overtrained. Get this...4 months ago I was benching the bar, couldn't dead due to my injury, and my squat was the only good move I still had. NOW, my dead is mid 300's and my bench is ABOUT TO PASS UP MY SQUAT! Maybe I need to lay off my lower back for a while too.