September 2003

The question-of-the-month for September comes from Joe in New York, a 38 year old who asks about the reverse hyperextension machine.  His question is:

Dear Mike:

What do you think of the reverse hyperextension machine? 

Dear Joe: 

Thanks for submitting a great question.  I feel the reverse hyperextension machine is one of the best machines for developing the erector muscles, i.e. the lower back.  Actually, I was fortunate to know the inventor of this machine, which enabled me to incorporate this exercise into my program before most other bodybuilders.   

I feel I achieved the best results from hyperextensions when performed at the very end of my back workout.  I would do 3-4 sets of 15 reps each set with approximately 300-400 lbs.  Form is very critical when doing this exercise, so I strongly recommend that you start with a much lighter weight, for example 50-100 lbs., until your back strengthens. 

As I said in my April 2003 Q & A, the lower back is an often-neglected body part.  By incorporating hyperextensions into your training program, you will develop a stronger, more balanced back. 

Thanks again, Joe, for the question.  As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

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