Exercise Timing To Improve Posterior Chain Strength

An effective approach to fast strength gains is to train the Lower Body twice within a training week. 

A typical training split can be:

Monday: Upper Body 1

Tuesday: Lower Body 1

Wednesday: Off

Thursday: Upper Body 2

Friday: Lower Body 2

Saturday: Off

Sunday: Off

The Tuesday Lower Body 1 session will focus on Squat variations. On the other end, the Friday Lower Body 2 session will emphasize the Posterior Chain with the Deadlift.

Even though each day has a specific dominance (Quad or Hip) with the Primary exercises, the Posterior Chain can still be trained twice; the key is in exercise selection and timing. 

Here is an example of both Lower Body sessions for this microcycle:

Lower Body 1

A Squat 6,6,4,4,2,2 40X0 240

B BB Hack Squat 5 x 6-8 4010 180

C1 DB Step-Up 3 x 8-10 1010 60

C2 BB Standing Goodmorning 3 x 8-10 3010 60

Lower Body 2

A Deadlift 6,6,4,4,2,2 41X0 240

B1 BB Lunge 3 x 6-8 2010 60

B2 Kneeling Leg Curl 3 x 4-6 4010 60

C1 Standing Calf Raise 3 x 8-10 2111 60

C2 Hanging Garhammer Raise 3 x 3 x 15-20 2010 60

It’s important to understand that the Deadlift works the Posterior Chain as a whole and that the co-activation of the entire structure is quite draining to the body. In order to optimize the recovery process, a good strategy is to train the Deadlift on the Friday to allow for 2 full days of recovery following the session.

In an isolated structure, the spinal erectors are very slow-twitch. The slow twitch muscles tend to recuperate faster than their fast-twitch counterparts. For this reason, to perform a more isolated hip extension exercise (BB Standing Goodmorning) at the end of the Tuesday session, where the intensity is lower, will improve Posterior Chain strength at a faster rate without compromising recuperation for the following Deadlift workout.

Finding ways to increase exposure to training without impeding the recovery process is always the best option for long-term strength training success.

Stephane CazeaultComment