WEEK SIXTEEN :: What Is The Best Lower Back Workout?

[webmaster]

* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Lower Back Workout?

For the week of: 01/16 - 01/22
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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People workout their upper back so hard that they forget all the mass in the lower half. It seems that fewer people are training their lower back. Many people in the gym won’t even attempt to do a deadlift.

What is the best lower back workout? Be descriptive (sets, reps, etc).

What is the importance of training the lower back?

Bonus: How can you improve your deadlift?

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

Thanks,
Bodybuilding.com

[DejaBlue55]

Good mornings and of course DL's.

[RippedJordanian]

Please find my article attached
I have a question
Does 2nd place wotw win anythnig

[Dallas68]

Originally Posted by RippedJordanian

Please find my article attached
I have a question
Does 2nd place wotw win anythnig

not right now, as the popularity is not as big as totw...but keep going didnt you come first or something?

[nextteenamateur]

Here is mine:

[Squats]

Honestly Will, there doesn't need to be much thought into this.

Lower Back
Should have a max effort squat/deadlift day if your doing powerlifting to really strengthen the posterior chain. Then go back and do a few exercises
: Reverse hyper
: Hyper
: Good morning
: Pull-through

Also having heavy deadlifts in your program is also good for a lower back workout..

Heavy max effort work for 3-5 reps for a single set after warm-up
Lighter lower back exercise for 3-4 sets of 10-15 sets

[ravadongon]

...

[Dallas68]

yip....

[N10CT]

My entry.

For future reference, what is the go for using peoples pics without references? I would assume that is plagarism? Just curious so I can look at including pics.

[Dallas68]

definitely plagiarism i think you can use bb.coms pics.....

or email that sites webmaster and ask to be able to use them thats what i did for a very early totw...

[Aussie LTD]

I actually had a nice article for this one, but when i saved it, it came out in boxes and circles...

anyhow,

these are a couple of programs i've used that i've got great results from!


Program One:

Semi Stiff Legged Deadlifts 3 sets 10,8,6 reps

Back Extensions 2 sets 12,10 reps

Supermans 1 set, 25 reps.


Program Two: Higher volume:

Smith-Machine Semi Stiff Legged Deadlifts: 3 sets 10,8,6 reps

Barbell Good Mornings: 2 sets, 12, 10 reps

Back extensions: 3 sets, 15,10,8 reps


A few things. WIth back extensions, go past paralal and hold for a count of 3-5 seconds on each rep. Don't go past paralal on deadlifts!!! If your goal is lower back mass, keep your legs semi-straight but not locked. Deadlift can actually work quads more than lower back, infact its like a semi-squat and can rob your lower back of workload if you don't keep legs fairly straight.

Also i find deadlifts on a smith-machine can really isolate your lower back. I do them with 4 plates on each end easily.

anyway good luck to those who entered.

And stick to your guns this week cos i'm gonna put in a killer-tri workout!