How much weight on back extensions?
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10-10-2003, 06:24 AM #1genetically predetermined
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How much weight on back extensions?
I have a question about how to train my lower back. I want my waist to be as stream-line and strong as possible so I am using the back extension machine with 90 pounds for 2 sets of 50 reps in conjunction with the abs machine (70lbs, 2 sets of 50) and sit-ups (until failure).
The question is whether I should increase the weight and maintain the number of reps or keep the weight and increase the number of sets and reps? My main goal is strength and stability in my ab/lower back area, in addition to a slim waist.
Thx
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10-10-2003, 06:37 AM #2Training Trainer ELITE MEMBER
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IMO I wouldn't use a machine for lower back when you have so many good free weight options. Same with abominals.
Deadlifts being the best...
Swiss ball hyperextenstions...
Regular hyperextensions...
Reverse hyperextensions...
Abs: Swiss ball crunches, weighted cable crunches, etc...
If you want strength and stability, don't bother with machines...they don't help you develop stabilizers.
2 sets of 50 reps also isn't doing you any good...you need to make sure your movement is challenging enough to promote strength gains, which means your rep range is much lower.Today I can do what others will not so that tomorrow I will do what others cannot.
The difference between winners and losers is that winners do things that losers don't want to do.
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