I'm doing back extensions as per Starting Strength. Right now just 10xbwx3. Should I be adding weight to these sets? How do you do that safely...?
hes talking about the practical programming recommendation where you alternate deadlifts power cleans and back extensions? I really dont have an good answer i would just try to add a little weight where you can or reps.
Well if it says "bw" that means you don't add weight. But 3x10 back extensions with no added weight seems silly. I'd either add total bodyweight reps, until you reached around 100, or add weight. If you're using a 45 degree back extension, you can easily hold a barbell to add as much weight as you like. Otherwise you have to settle for a DB held across the chest. But I don't like the idea of swapping out deadlifts for back extensions, even part of the time, barring deload, or backing off DLs to focus more on other lifts that tax the PC. If you're finding it difficult to deadlift every other workout, I'd suggest (A) have your technique checked, and (B) Do lighter deadlifts and high rep back extensions every other time you deadlift.
Tosa, I don't like leaving them out either but that's what the program calls for. here's what it looks like for a two week Run Monday Squat Press Deadlift Wednesday Squat Bench Back ext Friday Squat Press Power Clean ***Week 2 Monday Squat Bench Back ext Wednesday Squat Press Deadlift Friday Squat Bench Back Ext
this is for a more advanced novice it starts out deadlifting every workout then you move to alternating deadlifts and power cleans when that wears off you insert back extensions....personally i dont do back extensions i subbed pendlay rows in you get some lower back work with them
yea im not sure about that either I am experimenting.... personally i am just alternating every every 4 days looks like...... sun dead mon tues wed thurs clean fri sat sun mon dead tues wed thur fri clean sat
Yea, I think I'd benefit more from the increased frequency right now. I'm not at the point where once per week is enough.
It's a misconception that as you advance, you necessarily train lifts less often. You can train lifts even more often as you advance. It's just that some of those sessions will be more moderate, some will be fairly easy, and some will be heavy or maximal. With an advanced Sheiko routine, for example, you might perform some variation of deadlift two or three times a week, and twice on some of those days.
I don't have Keo's resume, and I can't think of anything especially unique I'd have to say, that's sufficiently developed in my mind, to write a books worth about. At this point the best I could offer would be an attempt at meta-analysis of other works, and methods.
