How do I isolate my erectors to make it larger? Please no deadlifts or any other variation as they are compound movements
>>76723648have you tried crunches?
>>76723648wear a weighted worm costume, and scoot across the ground without moving your limbs.
Hypers, seated good mornings
>>76723701Compounds
>>76723654Can you elaborate on this? Better of you have an illustration for it
>>76723648stop being a faggot who doesn't do compound movements
>>76723648Reverse hypers if you want to be a nerd. I do deadlift.
Back extension machine is as close to isolating the erectors as you can get Or Jefferson curls, if you do them really strictly. It’s technically a compound, but the weight you’re forced to use is light enough that your glutes and hams aren’t gonna get beat up.
>>76723830Post body
>>76723710ok fag, I don't think there is anything that will specifically target just your spine. You might as well just KYS
>>76723906You give up easily. Are you brown?
>>76723918I didn't give up shit, just arguing with a retard on the internet. I did my hypers with a 45lb plate yesterday. The trick is to do them once with only one leg, each, then both legs, then just fully extended for as long as you can. My left lower back was injured from playing hockey in HS, always been fucked. The left leg only hyper seems to be correcting it.
>>76723931No
>>76723648deadlifts are the best thing. If you do even just 1x5 deadlift 50-60% one rep max you'll notice every lift that training session is easier cause your erectors are waked up and nervous system primed.
>>76723963Get fucked
>>76723963Deadlift has exactly as many things that can go wrong, as you have chromosomes...47
>>76723710>compounds Hyperextensions aren't compounds. I'm assuming you have an overly broad definition of what a compound exercise is, you probably think it's any exercise where more than a single targeted muscle group is trained.
what if you move ur torso side to side thats a good work out
>>76723648Jefferson curls and hyperestensions.
>>76723648ignoring anyone that says anything other than a compound stretch.
>>76723717something like this
>>76725295That would be too arousing. NEXT!
>>76725041Looks like snap city to me
>>76725409lmao
>>76725015Source?
>>76727375Source for what?
>>76723654kek
>>76725409The body adapts to stress. The only reason most people snapmaxx easily when they flex the spine under load is because they never train through that range.
>>76728365How about I beat you up so you can adapt to beatings
>>76729221How about you beat my meat instead and I adapt to hold out significantly longer before cumming down your throatYou'll suck me til you love it faggot
Probably just dumb spam from someone that will never put in the work but the best way is weighted back extensions on a roman chair. The flat one not the 45 degree one. With a barbell behind the neck. It is still a compound exercise though. Average person can do them multiple times per week too since they aren't really that taxing.
>>76723648Hyperextensions/back extensions
>>76729341Roman chair? But my ancestors are from germania
>>76723648Hyperextensions
>>7672364869ing in mid-air
>>76724264It's funny how compounds filter wussies. It used to bother me but no my attitude is 'good, you don't deserve to make it anyway.'
>>76730059Cope
