i did deads tonight and my lower back kills (in a bad way) I think Im going to give them up for a bit but Im worried about what to do for my lower back.
I do bb rows and I know they work, upper and mid back, and lats, but do they hit the lower at all?
i would do hyper ext. or something but im doing an upper/lower split focusing on compounds and intensity so I only do 2 lifts (6 sets each) then ill do push/pull focusing on volume
right now my back compound workout is
deads-6 sets
bb rows-6 sets
would like to change it to
chin ups-6 sets
bb rows.-6 sets
how does that look
p.s. Ive had my deadlift form checkeed a few times and everyone says its fine
Rowing to your lower abs bb bent-over rows supinated, cable rows v grip at an angle lower then normal ( lower abs ), though Stiff-Deads & Good Mornings are spectacular for lower back. I prefer Good Mornings and Back Extensions as they focus more on the lower back.
I’m not sure what to say about your workout as I prefer to do a minimum of 15 sets per body part.
You could always work on core/lower back along with deep squats then return to deadlifting 1-3 weeks later.
maybe, doing some rack pulls from the knee could allow you to deadlift and work similar musculature without compromising form. Also, make sure you are finishing the lift using hip extension(pushing through with your hips and firing your glutes).
to kinein, the reason only 12 sets is because im doing a heavy light routine.
upper-heavy
lower-heavy
off
push-volume
pull-volume
shoulders-volume
legs-volume
off
off
so during my upper days i do 2 lifts for chest, 2 for back, and 2 for shoulders. 6 sets each reps 10 down to 4 where i focus on intensity and going to failure. on my volume or "light days Ill reverse pyramid doing about 16-20 sets per mucle focusing on the pump
how does that look to anybody?
and about back, would i get “complete back development” by doing weighted chins and bb rows on my heavy back day? does rows hit your lower back at all?