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Question around Erector Spinae exercise frequency

Posted: Sun Oct 18, 2020 12:29 pm
by Surgo
I understand (I think) the directions on choosing exercises for a split program: keep anything that involves Erector Spinae all in the same workout. What I'm not so sure I understand are the directions given on the full-body workout page. There's the footnote on back, quads, and hamstrings that says "Choose one exercise which involves Erector Spinae as a stabilizer or synergist. See complementary pairing of exercises involving low back."

Perhaps stupidly, I thought this was more of an issue with split programs hitting the back day followed by day, rather than multiple in the same day. Does this mean that I should avoid doing a barbell squat and a hyperextension in a Roman chair on the same day, for a full-body workout program? Same question for adding a barbell deadlift to the aforementioned list.

Re: Question around Erector Spinae exercise frequency

Posted: Mon Oct 19, 2020 6:40 am
by James Somers
Usually, for a high-quality study of a muscle group, it is recommended to perform at least 3 exercises during one workout. It is permissible to make one pair a superset. For example, if you swing your back, you can superset vertical and horizontal thrust, and finish off with a pullover in a crossover. I would advise you to turn to a good trainer who will compose your training program.