[therealtmac]

therealtmac on May 13, 2007 at 8:28 pm #13047

Would this be too much on the CNS to do those two exercises on the same strength days?

[QUIKAZHELL]

QUIKAZHELL on May 13, 2007 at 8:48 pm #64596

It would depend on the goal of the athlete as well as the volume you are using. For example you could do GM's fairly heavy and then go on to single Leg DB RDL's pr viseversa.

[star61]

star61 on May 14, 2007 at 6:29 am #64597

Would this be too much on the CNS to do those two exercises on the same strength days?

Not necessarily…depends on the intensity and the athlete. We usually alternate between the two every other workout. We perform both on some days, but if done together, only the RDL's are done max intensity…the good mornings are done at a lighter intensity and for more reps.

[flight05]

flight05 on May 14, 2007 at 8:36 am #64598

i did them just as star61 said.
i do them in superset fashion

a1) RDL high intensity
a2) Good mornings lower intensity

it really works ur lower back in a fashion i never experieneced when doing them separately in high intensitys on separate days

[Mike Young]

Mike Young on May 14, 2007 at 11:59 am #64599

I frequently alternate the two but rarely if ever use them on the same day, at least not on a high intensity day. I don't see much reason why it couldn't be done but I don't really greater benefits coming from splitting it up over two days.

Flight and star, what's the rationale behind the combination / superseting of the two lifts in the stated intensities?

As a side note, unless you're very strong in the lumbar area I wouldn't push around limit weights on good mornings. The risk-reward ratio is not in your favor.

ELITETRACK Founder

[therealtmac]

therealtmac on May 14, 2007 at 4:13 pm #64600

So Mike in regards to your last post, would it be better to use good mornings in a circuit instead of liftng heavy?

[Mike Young]

Mike Young on May 14, 2007 at 7:39 pm #64601

So Mike in regards to your last post, would it be better to use good mornings in a circuit instead of liftng heavy?

I use them both heavy and in circuits. In my previous post I was specifically advising against heavy / limit lifts (85+% of maximum) in the good morning unless you are specially trained or very strong in the lumbar area. The risks seem to far outweigh the rewards for a track athlete.

ELITETRACK Founder

[richard-703]

richard-703 on May 14, 2007 at 10:10 pm #64602

Personally I never liked the feel of good-mornings.
Overall I think they were a detriment to everyone I knew.
A few guys used them, some went heavy, but eventually there were injuries. In terms of benefit (increased deadlift etc) I never saw them as very valuable.

If you like them do them, but I think there are many better movements.

[Mike Young]

Mike Young on May 14, 2007 at 11:56 pm #64603

There are several ways to do good mornings. My personal favorites are staggered good mornings (for unilateral strength) and explosive, pull-style good mornings. The latter involve considerably less hip flexion depth, greater posterior movement of the hip and an explosive finish on the toes. These are popular among international OLs and I've found they can be quite useful although something I still wouldn't load to maximal levels.

ELITETRACK Founder

[star61]

star61 on May 15, 2007 at 8:43 am #64604

I frequently alternate the two but rarely if ever use them on the same day, at least not on a high intensity day. I don't see much reason why it couldn't be done but I don't really greater benefits coming from splitting it up over two days.

Flight and star, what's the rationale behind the combination / superseting of the two lifts in the stated intensities?

As a side note, unless you're very strong in the lumbar area I wouldn't push around limit weights on good mornings. The risk-reward ratio is not in your favor.

I don't like going heavy on good mornings. If going heavy and you break form at any point there is a real risk of injury and the bailout is a nightmare. But, they do seem to heat the glutes harder. So we sometimes do them after the RDL's. We also superset them, sometimes after sometimes before. When done before, it's in an effort to pre-exhaust the glutes before the RDLs.

Normally, they are done on seperate days, with the RDL's done on ME days, and the GM's done as an accessory after DE squats.

[benny-the-jet-rodriguez]

benny-the-jet-rodriguez on May 15, 2007 at 7:42 pm #64605

I like the feeling/results I get from doing seated GMs, but when I try to do standing GMs (which I understand work tha Hams more?) I'm too sore to do anything for the next two days.  Is there something you guys think I might be doing wrong when I do them?  Because of my experiences I never have my athletes do them in fear they will do the same thing I'm doing, whatever that may be.