Lower Back and Core exercises daily? Or alternating days?

[JimM]

I usually work out five or six days per week, I alternate working upper body (arms, chest, etc.) one day and lower body (legs, calves, etc.) the next day. I'm very interested in strengthening back and core muscles. I was under the impression that these big muscle groups could be worked daily, because they are different in nature than a muscle like the bicep. So I have been really pushing the 'back extension' machine and 'ab crunch' machine during each workout, on a daily basis. Is this counterproductive? Should I alternate days where I work back on the 'back extension' machine? I think I have a pretty good routine, and perform a lot of cardio exercise in addition to resistance training. One of main goals is to really strengthen back, and I really like the 'back extension' machine in gym. I usually do about eight sets of ten reps, increasing the weight until the last set when I struggle to reach ten reps. Any advice on lower back training, especially with reference to this particular machine would be greatly appreciated. Thanks!

[swanso5]

back ext can be very nervous system taxing as we're dealing with spinal loading here...don't do crunches, they're shit...you should be doing more wt type work than cardio...8 x 10 is too much, add wt to them if you can and do 4 x 6 or so...best lower back exercise are deadlifts but your low back is probably already tight, over active and dominant so you'll need to work on glute activation and strengehning which you can do all day...search get your butt in gear by eric cressey and mike robertson

[JimM]

Thanks, I'll look into that and experiment with more of a weight/strength approach to the sets and reps.

[standAPART]

Ditch the ab crunch machine and back extension machine. Incorporate isometric work as follows:

[b]Planks - 1 min. hold
Side Plank - 45 sec. hold (each side)
Bird Dogs 3x12 reps
Hip Bridges 1 min. hold to reps (15)
Single Leg Squat holds (45 sec. each)[/b]

Hope this helps. Using machines for your "core" muscles actually takes away from the purpose of working teh core. You want you r body to be able to stabilize teh spine on its own. With those machines you mentioned, you are isolating, rather than integrating for the sole purpose.

[swanso5]

good ole johnny, hows it goin??