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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02-27-2020, 08:45 AM #1
How to progressive overload with back extention
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02-27-2020, 09:06 AM #2
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02-27-2020, 09:08 AM #3
I hold dumbbells with my arms straight.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-27-2020, 09:11 AM #4
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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02-27-2020, 09:13 AM #5
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02-27-2020, 02:37 PM #6
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02-28-2020, 01:02 AM #7
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02-28-2020, 02:28 AM #8
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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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02-28-2020, 03:46 AM #9
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02-28-2020, 07:51 AM #10
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02-28-2020, 07:59 AM #11
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.
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02-28-2020, 06:02 PM #12
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02-29-2020, 04:00 AM #13
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