spinal erector hypertrophy

Training Q&A [Moderated]
1

hey Docs

ran your strength 1 template a little while back, love your content, thanks for posting on Exodus once in a while.

ive always had a good bench i think for a couple reasons - one, genetically i have wide shoulders and a big chest. BUT i cant seem to break 500 for squat or DL (36 y/o M, 220lbs) and i think it may be bc genetically my spinal erectors are small. this sounds stupid, i know.

my question is, does DLing and squatting powerlifting style (lower reps higher intensity) provide enough growth for back the back muscles? what can i do to “grow” my spine muscles for long term development?

thanks for the help, my lower body needs it.

cole g

2

Yes, there is enough volume, intensity, etc. to grow the deep muscles of the back. It is unlikely this is your weak link with respect to the squat or deadlift. That said, I like back extensions, good mornings, and RDL’s- though again I really don’t think you need them for your lower back.

3

Jordan,

Do you prefer 45 degree back extensions or back extensions on a GDH…or does it matter?

Thanks

4

Uhh…GHD not GDH.