When designing a split
program, adequate recuperation of the lower back (Erector
Spinae muscles and the joints of the thoracic
& lumbar spine) must be considered. As with all muscles
and joints exercised with moderate to heavy weight, it is necessary
to allow the lower back to recuperate at least 48 hours (longer
for advanced trainees) before involving it in another workout;
directly (as a target muscle)
or indirectly (as a synergistic
or stabilizer muscle).
For this reason, use complementary pairing of exercises within
To minimize the number of exercises in a workout, the Erector Spinae can be
can be exercised along with other muscles:
See other Erector
Spinae exercises. Also see other Split
Program Design Flaws.