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_Wolf_ · 01-15-2007, 11:18 AM

ok so i read Kethnaab's Guide to Novice Barbell Training - Starting Strength FAQ and i visited the Westside site and got some awesome info which i will be incorporating into my training:

Quote:

Originally Posted by Louie Simmons

Reverse Hyperextensions

Quote:

Originally Posted by Louie Simmons

At Westside we do a lot of 45-degree reverse hyperextensions. This style hits dramatically not only the lower back but also the hamstrings. They are done very heavy on either squat day or max effort day for the squat and deadlift. Six to ten reps are performed. The number of sets depends on your level of physical preparedness. We do 2-6 reps.

We have been using the Reverse Hyper machine since 1975. It builds not only the lower back, but also the hamstrings and glutes. The real secret of this machine is that it tractions the vertebrae while you use it, so it builds strength and works as restoration at the same time. We do these at least four times a week; twice heavy and twice light. Chuck Vogelpohl and I use the Reverse Hyper machine heavy before and after squatting on Friday mornings. I do them light on Friday evening. This is repeated on Monday, max effort day. On Tuesday evening Eskil Thomasson and I do heavy again because they traction the back so you can do them repeatedly throughout the week. The reps range from 8 to 12 on heavy workouts and 15 to 30 on light workouts.

For the mid to the very lowest part of the back, the Reverse Hyperextension machine is far superior to any back exercise. Not only does it completely work the low back but it will rotate the sacrum. Also, on every rep when the plates are under your face, it opens the disks and allows spinal fluid to enter, thus providing restoration in addition to strength building.

Back Raises or Hyperextensions

These are done on a special bench where the feet are anchored and the torso is supported while lying face down. Lower the upper body until your head is close to the floor. Then raise up to parallel, but no higher, to avoid hyperextending the back. The reps are 3-8. Work up to a new max set whenever possible. The 1968 Olympic weight lifting champ Waldemar Bazanowski was able to do 225 for 4 reps, so get to work.

Abs

The Side Bend
In my opinion the side bend is the most important exercise for the abs. The obliques not only work as stabilizers but are responsible for hip extension when lifting of the floor or out of the bottom of the squat. You must learn to push the abs out, expanding them against your power belt. Side bends with a dumbbell at a time; bend to the side and return to a standing position.

Standing situps with lat machine
Hold a tricep strap around the back of the neck with the two ends held against the chest while facing away from the machine. Now bend over as far as possible while pushing out the abs. Most lifters are very weak when first attempting this exercise, but be patient. The weight will go up and so will your squat and deadlift.