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Good mornings rep question...

J

JOKER47

Elite Mentor
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
 
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.
 
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
 
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.
 
needsize said:
...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
Click to expand...

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.
 
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
 
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.
 
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.
 
spatts said:
Now I'm hitting 36 inch bent over chain suspended GM's at 251 x 3
Click to expand...

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.
 
needsize said:
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.
Click to expand...

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.
 
spatts said:


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.
Click to expand...

that could be. The only time my lower back gets hit is during deads and squats,and my erectors are starting to look sick and I got that 600lb dead the other day, so lower volume could be the key to making the same progress as your other lifts
 
Thanks for the info and horror stories. :( I'll definately start low and work my way up. Making sure my form is intact.


Thanks again,
Joker
 
I like singles. I do 5's till it gets hard, then go to 3's...then to singles. I don't go to failure though...and take a W I D E stance.

B True
 
I'm having a lot of trouble getting my torso to go to parallel. My hamstrings are kind of tight but I do full Olympic squats with no problems. Just keep stretching the hams? So far I feel them mostly in my abs:confused:
 
b fold the truth said:
I like singles. I do 5's till it gets hard, then go to 3's...then to singles. I don't go to failure though...and take a W I D E stance.

B True
Click to expand...

Is the wide stance just for stability, or does it provide another purpose during the lift?


Joker
 
I've found that a wider stance allows me to descend to parallel with greater ease as well as giving me more power when coming out of the bottom.
 
The wider stance will work the plane of the squat more (chaos revcovery), a narrow stance will hit the erectors in a more isolated fashion. Arched vs bent makes a difference too. We do a wide variety.
 
Doktor Bollix said:
I'm having a lot of trouble getting my torso to go to parallel. My hamstrings are kind of tight but I do full Olympic squats with no problems. Just keep stretching the hams? So far I feel them mostly in my abs:confused:
Click to expand...

Torso to parallel?????!!!!!!!! No way... I try to keep an arch in my back and go a little past 45 degrees...

Why go parallel on GM's????

B True
 
JOKER47 said:


Is the wide stance just for stability, or does it provide another purpose during the lift?


Joker
Click to expand...

They just feel better for me. Probably 46" between the outside of my feet. Probably one of the reasons why I have a good partial deadlift...and need to do more close stance ones.

Remember...I do a different variation of GM's EVERY week. I do GM's every week....but a different variation.

B True
 
When we do chain suspended GM's we start at 36" from the floor...for some of us, that's below parallel. For ARCHED BACK GM's we only go down until we lose archa dn then back up.
 
Spatts: If I come up there...can I see you tangled up in the chains??? As big as my belly is...it might take a pair of the heavy bands to go around my belly...or to keep my tounge from the floor...

B True
 
ast27 said:
How useful are GMs for hamstring development?
Click to expand...

Very!!!! My new favorite. Seems that stiff legs kill my lower back a bit more than I would like but I love the GM's...

B True
 
b fold the truth said:


Very!!!! My new favorite. Seems that stiff legs kill my lower back a bit more than I would like but I love the GM's...

B True
Click to expand...


I just started with GMs last leg day. I have grown to dislike SLDLs and leg curls.

I go parallel (with light weight for high reps), and can really feel them stretching the hams.
 
While GM's WILL work your hamstrings (not even secondarily, but still), I'm not sure they are the most effective way to work them. Either your hammies or lower back will suffer...hard to work BOTH effectively with GM's, due to range of motion and the volume often associated with form issues.
 
anybody know a site with a description and/or video of how to correctly do lifts like GM's and squats, bench and deads? i went to exrx but the videos looked painfully awful in technique..

as a beginner, and probably even throughout the entire time i lift...i will probably always need to work on form and perfecting my technique
 
Well, Arioch gave GREAT squat/bench/dead execution articles and links to pics on his PL board stickies.

GM's are another beast...I will look for a link. As I said, there are a variety of ways to execute these.
 
ok, thanks...im just looking for the *safest* way to do these, if there is one.
 
Here is a link of me doing them...

GM's

B True
 
JOKER47 said:
The link below has a link to a mpeg of a goodmorning. It's the one I plan to use as my basis for form. If it's a bad one, please someone let me know.


http://138.9.1.58/athleticperformance/exercise videos/Leg Lift videos/leg_lift_descriptions.htm



Joker
Click to expand...

The main problem with that video is that rather than bending at the legs and recruiting the erectors to do the work, she is using a "hip thrust" type move to initiate the movement. She's rocking. Her hips should be as stationary as possible...the movement focused ABOVE the hips.
 
Watch her...there comes a point where she is no longer sitting back and she is just bending over..why go that deep?

I also like a wider stance...but then again my gut is SLIGHTLY larger than hers :)

B True
 
Spatts: Please critique mine...it was a ME PR...so it should have a few breakdowns...but your advice is appreciated...

B True
 
Well, B, I'd LOVE to, but it's very hard to see form. I don't know if you're doing bent over or arched back, I can't see your stance, can't tell if you are arching throughout, can't see foot direction, etc.

...but if you got a PR then you did it right. :lmao:
 
I have a hard time arching my back properly...maybe my scolosis. Maybe...

It was just a GM...the only way I know how to do them besides standing and seated....or with bands...

B True
 
spatts said:


The main problem with that video is that rather than bending at the legs and recruiting the erectors to do the work, she is using a "hip thrust" type move to initiate the movement. She's rocking. Her hips should be as stationary as possible...the movement focused ABOVE the hips.
Click to expand...

I thought there was supposed to be some amount of "rocking". Ie, push your butt/hips back rather than just bend over. Are you saying she was doing to much thrusting, and should use more of her back? Or not thrust at all?

Thanks,
Joker
 
Enough with the Q-Tip jokes...:)

B True
 
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