This could go into the 'aging' section too as I am not 20 anymore. I have a 4 day split training system. P/P/L/forearms and hands. I don't use straps and never will. If I can't lift it with my hands, I work on hand strength and forearm strength. Farmer's walks, wrist curls, ball squeezes, and so on. Add in some knuckle toughening exercises and an hour is gone before you know it.
Being young and doing too much / too heavy / injuries from sports - not enough rest years ago, I injured my lower back, middle back, and recently noticed some right hip pain. In an effort to heal these injuries and strengthen all the muscles around the disks/ligaments/tendons/etc., I started adding in reverse hyperextensions (not using heavy weight yet), and heavy hyper extensions. Heavy by most people at the gym's standards. The most I see is people doing their BW or holding a plate. I now use the long cloth grip which is great for face pulls to tie 3 plates together and do hyperextensions in the 15-25 rep range (not a brag, just an exercise I have worked on for years and slowly got stronger). I already do glute bridges and periodic RDL's (leg day).
I feel it in my hams/glutes/lower back. I started adding these two exercises to my 4th day more for 'therapy' than anything else.
I read @biguglynewf saying he does heavy hyperextensions to help his dead lift and he has been training for longer than most so I consider this a vote for it being a good idea.
Do many members concentrate on their posterior chain and if so, what exercises do you prefer the most?
I haven't pulled out my booty shorts yet, but hoping too soon lol.
Being young and doing too much / too heavy / injuries from sports - not enough rest years ago, I injured my lower back, middle back, and recently noticed some right hip pain. In an effort to heal these injuries and strengthen all the muscles around the disks/ligaments/tendons/etc., I started adding in reverse hyperextensions (not using heavy weight yet), and heavy hyper extensions. Heavy by most people at the gym's standards. The most I see is people doing their BW or holding a plate. I now use the long cloth grip which is great for face pulls to tie 3 plates together and do hyperextensions in the 15-25 rep range (not a brag, just an exercise I have worked on for years and slowly got stronger). I already do glute bridges and periodic RDL's (leg day).
I feel it in my hams/glutes/lower back. I started adding these two exercises to my 4th day more for 'therapy' than anything else.
I read @biguglynewf saying he does heavy hyperextensions to help his dead lift and he has been training for longer than most so I consider this a vote for it being a good idea.
Do many members concentrate on their posterior chain and if so, what exercises do you prefer the most?
I haven't pulled out my booty shorts yet, but hoping too soon lol.
