Read this in DEPTH - Page 2

***iron addict*** · 06-08-2010, 01:14 PM

One thing that Anthony did that many other did not is show how activation goes up with the amount of weights used. He only went to 225 with good-morning and it got a lower score than some lessor lifts. I rarely use anything under 315 with GMs and I am a weak old man. Context is important when reading things like this in depth.

IA

KGM · 06-08-2010, 01:32 PM

Are we to assume the rate of perceived effort was the same or similar for both (all lifts) lifts? If so I can completely see the point. I just did not want to assume all his efforts were equal since he only said "I used weight that was light enough to allow me to perform at least five repetitions". Good point and thanks.

back ext = 124.9-184
gm = 150-276

Sand Blaster · 06-08-2010, 01:35 PM

Quote:

Originally Posted by KGM

135 lb Back Extension 92.5-137.0
225 lb Good Morning 67.1-123.0

OK maybe i am an idiot but why is a good morning better than a back extension? According to the data from the link you get more activation during back extension with 90lbs less weight than the good morning?

You're not an idiot based on what you read, it is reasonable inference to make. Just consider that while the back extension might have a higher activation, it won't necessarily transfer over to another lift. The reason good mornings are likely a better movement despite the activation numbers is that it has similar mechanical patterns to the squat and deadlift (depending on how it is done). Activation is part of the story but not the whole story.

I think there is a flaw with the activation claims, but I'll leave that alone. For the most part, they articulate what the muscle is doing in particular movements.

SB

***iron addict*** · 06-08-2010, 01:42 PM

Plus you don't often see a 225 lb back extension, while 400 for reps on GM's are done by a LOT of people.

IA

KGM · 06-08-2010, 01:52 PM

Quote:

Originally Posted by Sand Blaster

For the most part, they articulate what the muscle is doing in particular movements.

SB

Thanks for the words SB and pointing out the best of what we should take from that article.

Quote:

Originally Posted by iron addict

Plus you don't often see a 225 lb back extension, while 400 for reps on GM's are done by a LOT of people.

IA

I have trouble with doing GMs and my ghetto 45hyper will not allow me to load up that much. Your point is very solid and thank you for the weight comparison reference. It puts it into much better perspective.

Thank you both for getting my head above the water on this one.

Seanoh · 06-08-2010, 05:52 PM

whats the difference between rack pulls and rdl's? are rack pulls just higher?

06-08-2010, 01:14 PM	#11
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	One thing that Anthony did that many other did not is show how activation goes up with the amount of weights used. He only went to 225 with good-morning and it got a lower score than some lessor lifts. I rarely use anything under 315 with GMs and I am a weak old man. Context is important when reading things like this in depth. IA __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions. Last edited by iron addict; 06-08-2010 at 01:24 PM.

06-08-2010, 01:42 PM	#14
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	Plus you don't often see a 225 lb back extension, while 400 for reps on GM's are done by a LOT of people. IA __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

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06-08-2010, 05:52 PM	#16
Seanoh Member Join Date: Jan 2009 Posts: 65	whats the difference between rack pulls and rdl's? are rack pulls just higher?

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