One question that comes up from time to time is about lower back training in relation to the Max-OT workouts. I receive this question because most Max-OT routines don't have any specific lower back exercises. Here's my answer:
I don’t do any direct exercises to target my lower back. This is due to the degree the lower back is recruited during many compound exercises to stabilize the upper body. I feel that any additional work is not necessary and could possibly lead to over training the area.
One of the things that makes Max-OT the most effective way to train is because it is centered on basic compound exercises which are the best for maximum muscle recruitment and stimulation.
Movements like squats, deadlifts, stiff leg deadlifts, and bent over barbell rows all involve the lower back quite a bit. I feel that a Max-OT routine that includes many of these exercises gives the lower back plenty of work already.
If you feel your lower back is a weak point, you may want to include a couple sets of direct work to target the area. But remember, the lower back has already received a good deal of stimulation throughout the entire training week and doesn’t require a lot extra. I would say 2 to 3 sets of good mornings or weighted hyper extensions would be plenty.