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maxent

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back extensions catchall
« on: October 26, 2016, 07:37:33 am »
+1


is this info legit? i got it off a manual
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adarqui

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Re: back extensions catchall
« Reply #1 on: October 26, 2016, 08:25:48 am »
+1
the hyperextension info applies to the "back raise" also.. I mean you can use your back more for the back-raise position, but it's much better if you use your glutes more (just as you do with the hyper).

i've never done side raises, no idea on that one.

decent instructions though, isLegit == true.

pc!
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maxent

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Re: back extensions catchall
« Reply #2 on: October 28, 2016, 06:33:01 am »
+1
Quote from: adarqui on October 26, 2016, 08:25:48 am
the hyperextension info applies to the "back raise" also.. I mean you can use your back more for the back-raise position, but it's much better if you use your glutes more (just as you do with the hyper).

i've never done side raises, no idea on that one.

decent instructions though, isLegit == true.

pc!

thank you. I did both variants, the back way and the PC chain way. Like both! Has made my back feel a lot better, a lot. I'm also noticing today that my R hamstring is more dom'd than left. My L leg is bigger but i plant R first. Not sure how this will affect my lifts/jumps/run but will be interesting to see! I think it's in some sense more symmetric than barbell exercises like RDL?
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adarqui

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Re: back extensions catchall
« Reply #3 on: October 28, 2016, 10:40:53 am »
0
Quote from: maxent on October 28, 2016, 06:33:01 am
Quote from: adarqui on October 26, 2016, 08:25:48 am
the hyperextension info applies to the "back raise" also.. I mean you can use your back more for the back-raise position, but it's much better if you use your glutes more (just as you do with the hyper).

i've never done side raises, no idea on that one.

decent instructions though, isLegit == true.

pc!

thank you. I did both variants, the back way and the PC chain way. Like both! Has made my back feel a lot better, a lot. I'm also noticing today that my R hamstring is more dom'd than left. My L leg is bigger but i plant R first. Not sure how this will affect my lifts/jumps/run but will be interesting to see! I think it's in some sense more symmetric than barbell exercises like RDL?

sick!

regarding symmetry, eventually you can do single leg variations, they are pretty intense. You just need to make sure you never completely lock out that knee on the single leg variation, it's too intense IMHO. I've only ever done them on the 45-degree hyper though, not the 90 degree hyper (sounds way more intense). If you want to experiment with them, hold off on those for quite some time (maybe 1+ months at least).

not sure if the double leg variation would be more symmetrical than a double leg rdl, i imagine your dominant leg in that movement would contribute a little more.

ya man, hypers are amazing.. I hurt my back bad in ~2004 or so, eventually i did a ridiculous amount of hypers to fix it.. absolutely loved it.

seems like every1 has a similar experience with hypers. If i had one right now (that wasn't broken), i'd probably actually use it).. just feels so good.

pc!
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seifullaah73

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Re: back extensions catchall
« Reply #4 on: October 28, 2016, 01:29:40 pm »
+1
I love the hypers, i think because the natural bodyweight glute ham raise is not hard for me the 90 degree one is easy for me too, so do single leg, it is intense when you start adding weight to it, but I love it for my hamstring and glutes.

My Max one was holding a 54kg dumbell, single leg, so much pressure on the quads, which connects to the knee because of the counter weight of my quads pushing against the pads.

never did 45 degree, i always go for the toughest lol. but that was at uni gym now my current gym is small
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maxent

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Re: back extensions catchall
« Reply #5 on: November 11, 2016, 11:35:47 pm »
+1
Im up to 3x12 bodyweight .. shud i start adding weight or keep adding volume? The first week i did these they completely wrecked me .. so i backed off teh 2nd week, itno the 3rd week now and i think im handling them better. Not sure if ive benefited yet tho .. it feels like im going to tap out of any gains from this exercise very quickly haha
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adarqui

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Re: back extensions catchall
« Reply #6 on: November 12, 2016, 10:01:01 am »
0
Quote from: maxent on November 11, 2016, 11:35:47 pm
Im up to 3x12 bodyweight .. shud i start adding weight or keep adding volume? The first week i did these they completely wrecked me .. so i backed off teh 2nd week, itno the 3rd week now and i think im handling them better. Not sure if ive benefited yet tho .. it feels like im going to tap out of any gains from this exercise very quickly haha

i'd go volume personally .. get to 3 x 20-30.

also to make them harder you can pause at the top, slow down the movement etc.. no need to add resistance yet.

pc!
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vag

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Re: back extensions catchall
« Reply #7 on: November 13, 2016, 07:38:41 am »
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oops, i added weight when i mastered 3*15 bw. too soon? Reps > bw for them or doesnt really matter?
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

maxent

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Re: back extensions catchall
« Reply #8 on: November 13, 2016, 08:42:53 am »
0
Quote from: vag on November 13, 2016, 07:38:41 am
oops, i added weight when i mastered 3*15 bw. too soon? Reps > bw for them or doesnt really matter?

the other variation i missed was changing the degree from 45 to horizontal .. but yeah it's confusing so many variables ... so little time
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vag

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Re: back extensions catchall
« Reply #9 on: November 14, 2016, 05:01:13 am »
+1
haha , so true. i think it doesn't really matter THAT much in the end. pick a goal set-reps pattern, make sure your form is right and progressively overload it. By reps? by tempo? by slope? doesn't matter, overload it.
For me it is 3x15 , 45 deg , 1.5 : 0 : 1.5 tempo. Those stay stable, whenever i can do 3x15 easy, next week i will be adding 2,5kg.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

maxent

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Re: back extensions catchall
« Reply #10 on: November 14, 2016, 05:21:28 am »
+1
Quote from: vag on November 14, 2016, 05:01:13 am
haha , so true. i think it doesn't really matter THAT much in the end. pick a goal set-reps pattern, make sure your form is right and progressively overload it. By reps? by tempo? by slope? doesn't matter, overload it.
For me it is 3x15 , 45 deg , 1.5 : 0 : 1.5 tempo. Those stay stable, whenever i can do 3x15 easy, next week i will be adding 2,5kg.

Yep! I have a feeling i could use the weight vest now and add reps at the same time at 45 deg. Then once i hve enough volume (say 3x20x95kg bw) i can change the angle. kinda cool how it can make lower back sore without needing to squat mornings(only way since i cant and wont deadlift) .. thats def a game changer for me!  :wowthatwasnutswtf:
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maxent

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Re: back extensions catchall
« Reply #11 on: September 22, 2017, 12:15:05 am »
+1
So guys i got an olympic ezcurl bar for a gift and im not going to do any curls (obviously hehehe) but i found a wicked way to do back extensions with the bar. After my worksets with 2x25kg plates held to the chest and while wearing a 10kg vest i took off the vest and put the same 25kg plates on the ez curl bar then got into position and then rolled the bar into my elbows (think zercher squats) and then tried to do back extensions. Wow! Shit was sooo hard and my hamstrings felt it hard. I only managed like 4 reps i think. Also rom was harder to achieve. It's a game changer, now i can load this exercise more, having being stuck at 2 plates and vest for ages
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Joe

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Re: back extensions catchall
« Reply #12 on: September 22, 2017, 04:55:37 am »
+1
Quote from: maxent on September 22, 2017, 12:15:05 am
So guys i got an olympic ezcurl bar for a gift and im not going to do any curls (obviously hehehe) but i found a wicked way to do back extensions with the bar. After my worksets with 2x25kg plates held to the chest and while wearing a 10kg vest i took off the vest and put the same 25kg plates on the ez curl bar then got into position and then rolled the bar into my elbows (think zercher squats) and then tried to do back extensions. Wow! Shit was sooo hard and my hamstrings felt it hard. I only managed like 4 reps i think. Also rom was harder to achieve. It's a game changer, now i can load this exercise more, having being stuck at 2 plates and vest for ages

<a href="http://www.youtube.com/watch?v=BllOIjrj34k" target="_blank">http://www.youtube.com/watch?v=BllOIjrj34k</a>

and

<a href="http://www.youtube.com/watch?v=ArBNc_quDhQ" target="_blank">http://www.youtube.com/watch?v=ArBNc_quDhQ</a>

When I do loaded back extensions I do them as Rubish does them, easy to set up.
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maxent

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Re: back extensions catchall
« Reply #13 on: September 22, 2017, 07:34:33 am »
+1
Oh ofcourse there is nothing new under the sun :) I saw it first on instagram when an iranian olympic athlete was doing them and i thought i gotta try that sometime. THose benches in those videos are really good, mine is just a standard one you'd find in a normal gym. The fancier ones like in the video just dont exist here in australia. I dont havae that rom to hold a bar with arms extended. I'd prob even touch the ground with the bar when at the top of the lift lol
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Joe

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Re: back extensions catchall
« Reply #14 on: September 22, 2017, 10:15:05 am »
+1
Oh yeah, for sure. I just meant to highlight the gnarly weights these people (tho with shit ROM in the first vid) can move on it.
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