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get a thicker torso?
- Thread starter Emm
- Start date
Thanks for the exercises. How would you recommends doing the back and reverse extensions to get the most out of it? laying flat on the ground or using some equipment? How about the good mornings, I know there's usually several ways to do an exercise, what would be the best way to do these ones without harming my back? Do I need to lift heavy to add mass to my torso?
I presume you are talking about the ab core? Perhaps this t-nation article may help? He says the "Just do heavy squats and deadlifts" guys may be wrong.
Deadlifts will help aswell wont they?
Yes, Deadlifts indirectly work the core.
As will variants of the Squat, and the overhead press (like the Military Press, which the core can act like as a supressor/stablizer: Pay attention to the core when you squeeze the last and most difficult rep out on the MP without cheating).
EDIT: Over time experimenting with different squat types. I learned I respond rather well to the Front Squat. The position of the weight (at least with me), and the different "weight center" tends to dissipate the muscle stress a little differently, and stimulates my core better while working the legs at the same time. I remember when I did them for the very first time, I became sore in the quads, glutes, and Obliques. In addition, when I first started, I learned a lesson on how many sets to perform when "just beginning" a new exercise--when being a NOOB, instead of going all out doing 3-4 sets, and walking like a duck or stuck in bed for a month (LOL), I would do 1 set, and then next workout do 2 sets, and so on to the target set max. Eliminates much unnecessary soreness, lol).
Best wishes,
Chillen
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Equipment is better for the back extensions and reverse hypers. Laying on the floor eliminates like 90% of the movement.
With good mornings, you should do them with proper form. I like to keep the reps higher and the weight a little lower. That's because my form goes to **** if the weight is higher than a 5 rep max. So I like to work with a challenging weight for 5-10 reps for several sets.
Try good mornings in all kinds of different ways. So long as you're working your spinal erectors and stuff you're fine. Try standing, straight legged, zercher, seated...whatever. They all have their benefits.
With good mornings, you should do them with proper form. I like to keep the reps higher and the weight a little lower. That's because my form goes to **** if the weight is higher than a 5 rep max. So I like to work with a challenging weight for 5-10 reps for several sets.
Try good mornings in all kinds of different ways. So long as you're working your spinal erectors and stuff you're fine. Try standing, straight legged, zercher, seated...whatever. They all have their benefits.