Lower Back Strength

[tzan]

I really want to strengthen up my lower back, but don't want to overtrain it. Here are my splits:

Mon-Back/Tri's
Tues-Off
Wed-Delts/Calves
Thur-Legs
Fri-Chest/Bi's
Sat-Off
Sun-Off

I start off my back and tricep day with some hyper extensions and then get right into my workout. I would also like to throw in some hyper extensions on Thur. Do you think this would be beneficial in helping me strengthen my back, or is it too much??

 

[ZGzaZ]

make sure youre goin hard and heavy on the deads for the lower back to strengthen up quick

 

[gymtime]

What's your back routine look like?

 

[WarriorPL]

Weighted situps and deads.

 

[tsarleon]

good mornings and do ab work, the CORE.

 

[tzan]

What's your back routine look like?

Back/Tricep Day:

3x5 seated hyper extensions
5x5 Deadlift
2x12 Pullups
2x10 DB Rows
5x5 Closegrip
2X8-10 Weighted Dips
2x12 Decline DB Extensions

This is by far my hardest day in the gym. One of the reasons I want to strengthen my lower back is so that I have a strong foundation(so my deads and squats will go up). I just started to do deads and squats again because I hurt my lower back a while ago. The reason I hurt it in the first place was because bothg my mid section and lower back was way weaker then the rest of my muscles.

 

[gymtime]

You keep that up and your lower back will strengthen, no question. However I see no reason to do back work more than once a week. I think what you're doing now is sufficient.

 

[tzan]

I would like to do ab work twice a week. Would there be anything wrong with doing it on my off day, right after I work my back/tri's?? And if so, by looking at my splits, what days would you guys recomend me training them??
Thanks

 

[gymtime]

No reason not to do them on an off day. Just if you're gonna go twice a week, spread them out as much as possible. You can ad abs to any day pretty much, even back day.

 

[rjl296]

my lower back was non existent, now i hit it 2x / and it , and the strength has come up dramatically. I do a lot of reverse hypers , pull through and such

 

[TheOak84]

what do u mean by pull through? a deadlift

 

[zackdarnell]

what do u mean by pull through? a deadlift

No. Look through some of BFold's sunday posts and you can find pics/videos. Also:
http://asp.elitefts.com/qa/default.asp?qid=4119&tid=51
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=200
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=178

 

[spatts]

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