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 Training Discussion Board
 everyone list your lower back training routine
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| Author | Topic: everyone list your lower back training routine | ||
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Cool Novice 
Posts: 25 |
List your lower back training routine. I am looking for new training schedules to develop my lower back     | ||
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Pro Bodybuilder 
Posts: 397 |
Today I did good mornings (4 sets), hyperextensions (4 sets) That was enough for me. | ||
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Elite Bodybuilder 
Posts: 1481 |
Here's the exercises i'm currently doing on back day. Deadlifts I'll mix it up a little every now and then, but I always include deads and b.o. rows. | ||
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Amateur Bodybuilder 
Posts: 80 |
Ok useful movements would include... floor extensions, hyperextensions(weighted or otherwise), good mornings, deadlifts, stiff leg deads (or romanian deads), reverse hyperextensions, louie simmons style...thats about all that jumps to mind. Choose a few from these, if you dont recognise them, search for em. Set and rep schedules are all your own. cheers. G. | ||
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Amateur Bodybuilder
Posts: 135 |
deadlifts and more deadlifts. ------------------ | ||
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Pro Bodybuilder
Posts: 343 |
Slim, Al Bundy's right. I've had a couple crushed discs for a long time. After years of doing little excersizes (hyperextensions, etc), I started doing Deadlifts. My lower back is 10x better now. Even with my fucked up discs I can now pull a shitload of weight stiff legged off a block for ten clean reps. My spinal erectors have grown like mad from deads. ------------------ | ||
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Amateur Bodybuilder
Posts: 269 |
Monday Squats 1 x 12-20 to failure Wednesday Thursday Be careful about doing 20 rep deads and squats, some people just can't handle them. Not that they use poor form, their lower back probably isn't developed enough. My lower back used to be weak as fuck. Everytime I would do back extensions, pains in my lower back were just shooting through my back. So I dropped back extensions and focused on deads and squats. Now that I can lift heavy poundages, I can do back extensions pretty with ease. I recommend starting out with lower amount of reps for deadlifts and squats, with 6-12. Whatever range betweeh that will be good enough. Do more sets to get used to the movements. They do not have to be very heavy. Just practice on good form. When you feel as though you can use the lifts in good form, then train has hard as possible, but using good form. I do only 1 work set of squats and deads because that is all I need. Good luck with your lower back. ------------------ Check out http://pub30.ezboard.com/bhitsgymofbodybuilding -HB- | ||
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Amateur Bodybuilder
Posts: 94 |
I like to superset good mornings (done VERY SLOWLY) with hypers or sitting lower back machine. ------------------ | ||
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Elite Bodybuilder
Posts: 808 |
I would also think that to prevent lower back pain and to develop the lower back..you should make sure you train your abs intensely as well...since I started hitting my abs real good I have had very little back pain ------------------ | ||
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Amateur Bodybuilder
Posts: 151 |
Dead lifts on leg day. With straps on heavy weight sets (last two). I usually do four sets,12,10,8,and 6 reps, each increasing in weights. The fantom is right also about training abs intensely. You shouldn't have one without the other, and your back will become stronger with good abs also. The other major benefit of straight legged dead lifts is obviously mega-hamstrings. If you haven't done deads before, start with light weight, be sure to keep good form. | ||
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Amateur Bodybuilder
Posts: 124 |
3 sets of weighted hyperexetensions -- 12 to 15 strict reps. Don't need much more, lower back gets thoroughly worked with all the other heavy training. ------------------ | ||
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Novice 
Posts: 7 |
If you do squads and deadlifts, i dont think its necessary to work out lower back. My back is usually dead after doing those two compound excercises |
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posted December 12, 2000 01:30 PM