Reply To: The Erectors

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#779
Ryan Faehnle
Participant

As a general rule, the weaker something is, the more often you can train it because the training does not induce a drain on adaptive reserves when you are super weak. As an example, if you get rotator cuff surgery, you will be doing strength exercises multiple times daily in rehab until the muscles become strong enough to warrant more recovery, at which point you will gradually space out the sessions to allow for recovery as you get stronger. I will say that doing this for the lower back is certainly possible, but you must tread very cautiously. The lower back can take a long time to recover if you take it past a certain threshold of volume and intensity. If you wanted to do this, I would recommend only 1 day of "hard" training with things like deadlifts or good mornings. The rest of the sessions should consist of a low-volume of less-taxing exercises. 45 degree back extensions, horizontal back extensions, McGill bird-dog exercises, reverse hypers, multifidus chops, suitcase deadlifts, etc. Do less volume than you even think you need to and build up accordingly as you get stronger. It takes a long time to develop the proficiency to train the erectors multiple times per week. Elite Olympic weightlifters come to mind, but it takes years to be able to build up to that type of frequency, and there is no eccentric on the erectors with Olympic lifts, so keep that in mind as well. Use performance as your guide, if your performance begins to suffer, it means that you aren't recovering from the volume or intensity (or exercise difficulty) that you have selected. Again, yes you CAN do this, but just because you can doesn't always mean you SHOULD. Good luck!