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
Thursday: Upper Body 2
Friday: Lower Body 2
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.