|Make sure to give yourself 24-48 hours inbetween each workout routine. |
This program is designed to strengthen your Lower Back (Erector Spinae) muscles. To develop a stronger lower back you need to focus on three things:
1. Lower Back Strength
2. Abdominal Strength
3. Overall Core Flexibility
Lower back and Core Flexibility Training
Focus on many twisting exercises and stretch out your lower back at the end of all weight lifting exercise training.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps