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    Registered User Cautious1's Avatar
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    How to progressive overload with back extention

    How do I progressive overload with back extention?

    Im doing Upper/Lower workout and it says to add 1.25KG on all upper body exercises every 2 weeks and add 1 rep every 1 week but how do I add that with back exention? I usually hold a 25KG Plate which is the highest to my chest and do the exercise
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    Registered User Garage Rat's Avatar
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    You will be limited by what you can hold onto.
    You could hold a weight plate or dumbbell up to a point.
    You'd have to take five pound jumps most likely.
    Maybe change the exercise to a good morning exercise instead?
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    I hold dumbbells with my arms straight.
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    Registered User VTLifts's Avatar
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    Originally Posted by Cautious1 View Post
    How do I progressive overload with back extention?

    Im doing Upper/Lower workout and it says to add 1.25KG on all upper body exercises every 2 weeks and add 1 rep every 1 week but how do I add that with back exention? I usually hold a 25KG Plate which is the highest to my chest and do the exercise
    Although not directly answering your question, try using bands. Hook them under the feet of machine and then around your neck. Depending on the band resistance, you may not even need any weight. Then it'll be much easier to progress with weights since you'll be starting from none / very low weight.

    I can't post links yet, but google / YouTube Bret Contreras "All About Back Extensions" Awesome video.
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    WOATbrah of peace :) sooby's Avatar
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    plate or dumbbells.
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    Han shot first! TolerantLactose's Avatar
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    I tried back extensions holding on to a barbell. The pressure on the back of my knees was not a good pressure. Never again.
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    Registered User Cautious1's Avatar
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    I mainly feel my lower back then my hamstring and glutes working (hamstring & glutes only when holding at top). Are these the muscles mainly worked?
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    I prefer to focus either on lower back (by flexing the spine as in hypers) OR hip hinge - pivoting from the hip (e.g. RDL), keeping the spine fixed. You should only use light weights for spinal flexion but can use much heavier weights for hip hinge - which is why it's important to keep them separate from each other.
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    Registered User DCSpartan's Avatar
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    Back extension should be a high rep volume exercise, not try to find your 1RM exercise.

    Good luck, I am certain you will be making a local chiropractor very happy soon.
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    temporary illusion supramax's Avatar
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    Originally Posted by DCSpartan View Post
    Back extension should be a high rep volume exercise...
    I'm pretty sure that Dan John would disagree with you. On my heavy ('heavy' is relative) days, I work up to a pair of 90 lbs dumbbells held close to my chest for 3-5 reps.
    It is no measure of health to be well adjusted to a profoundly sick society.

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    temporary illusion supramax's Avatar
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    Originally Posted by Cautious1 View Post
    How do I progressive overload with back extention?...
    Whatever rep range you're using, when you hit your goal number, instead of adding weight, slow down the negatives to around 5 seconds. When you again hit your rep goal, add a 5 second pause in the stretched (not collapsed) position. When you hit your rep goal doing it like that, add weight.
    Last edited by supramax; 02-28-2020 at 10:59 AM.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    Registered User DCSpartan's Avatar
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    Originally Posted by supramax View Post
    I'm pretty sure that Dan John would disagree with you. On my heavy ('heavy' is relative) days, I work up to a pair of 90 lbs dumbbells held close to my chest for 3-5 reps.
    WHen has Dan John ever advocated that?
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    temporary illusion supramax's Avatar
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    Originally Posted by DCSpartan View Post
    WHen has Dan John ever advocated that?
    Google 'hyperextensions Dan John'.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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