Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 2
Welcome to article number 2 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them. If you missed the first article, you can read it by clicking on the link below. Here's a breakdown of the articles to look for: 1. Article #1 - Choosing The WRONG Exercises 2. Article #2 - Training Variations for Pain Relief and Maximum Results 3. Article #3 - Targeted Stretching 4. Article #4 - Targeted Exercises 5. Article #5 - Rest, Recovery, and Injury Prevention Article #2 - Training Variations for Pain Relief and Maximum Results Bodybuilders are a stubborn bunch? almost as bad as runners! And they tend to follow the "HERD" doing whatever exercises and routines the "pros" are doing... Now, if your goal is to be as big as possible and you are not at all concerned with your health and fitness, don't even bother this article? this article is for bodybuilders who ARE concerned about their health and want to be big, strong, powerful, and agile? if that's you, read on? The reason so many bodybuilders suffer from so many different injuries is because there are several things the "pros" don't tell you? First off, the articles that you see in all the muscle mags aren't even written by the "pros"? and the workout routines they recommend are always extreme and often not even used by the "pro" who supposedly wrote because their main goal is to sell magazines? not give you the real deal on bodybuilding. If you are serious about bodybuilding and want to achieve your true peak, you need to stay injury free? and that's just about impossible if you train they way most bodybuilders do. There are several key strategies that you can use right now to not only eliminate any aches, pains and injuries you currently have, but also keep from creating more muscle imbalances in the future. Strategy #1 - Target the Weaklings! No, we don't mean the exercises you think your weak at, or even the muscles you think are underdeveloped? what we mean is the muscles that are weak in relation to the opposing muscle group. For example, in the first article we talked about why the Leg Extension is not a great exercise and why it's responsible for so many cases of knee, hip, and back pain? and the reason is, most people, especially bodybuilders, are already over developed and stronger in the quadriceps? and usually have a significant imbalance between the quadriceps and hamstrings. Another reason bodybuilders tend to develop so many severe muscle imbalances is because they emphasize the front of the body more than the back? a great example of this is what we call "The T-shirt Muscle Workout" and it usually consists of dozens of sets of chest and biceps? you know what we mean? in just one workout you do flat bench, incline, decline, pec deck, dumbbell fly, cable cross overs? and then for biceps you've got barbell curls, dumbbell curls, preacher curls, cable curls, machine curls, and the list goes on? So instead of emphasizing the muscles that are already strong, why not really hit those weak and under worked muscles like: neck, upper back, shoulder rotators, hamstrings, glutes, hip rotators, lower abs, and shins. These areas tend to be weak, tight, out of balance with their opposing muscles, prone to muscle strains and pulls and most importantly, these imbalances lead to major injuries and conditions like back pain, knee pain, rotator cuff tears, tendonitis and others. All of these conditions are caused by muscle imbalances and will NOT go away unless you work towards correcting the imbalances? and the only way to know for sure which imbalances are causing your pain or injury is to do a series of physical assessments like the ones covered in our "Lose the Back Pain Video". Strategy #2 - Experiment! Here's a personal challenge for you: Replace at least 1 of your normal weekly workouts with something totally different like combat martial arts, kettle bell training, functional training, or even strongman style exercises. For example, instead of doing your super heavy, 3 inch partial rep leg presses, try a single leg squat? and if that's easy, try adding weight! Or instead dozens of sets of shoulder presses and lateral raises, see if you can do 1 handstand push-up. Those are just a few examples? do yourself a favor and experiment with other types of exercises. You can find hundreds of different types of training styles by taking classes, reading books, watching videos, surfing the web, hire a personal trainer, etc. We aren't asking you to give up your traditional workouts? but just cross-train a bit so you not only work towards a balanced body but also towards a stronger, more powerful and usable strength. Again, what good is muscle if you can't use it! Strategy #3 - Switch It Up! Another great way to minimize the number of missed workouts due to injuries is to vary the exercises that you do for each muscle group. For example, if you always do barbell squats try rotating in other exercises like single-leg leg presses, trap-bar dead-lifts, d-bell squats, etc. Conclusion Remember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next two articles we'll be discussing in detail, how to address various injuries like back, hip, knee, and shoulder pain with targeted exercises and stretches. In the meantime, be sure to read thru all of our detailed articles and if you have questions, please post them in our discussion forum. Article by Jesse Cannone, CFT, CPRS, CSPN and Steve Hefferon, CMT, CPRS of http://www.losethebackpain.com. If you've got back pain or sciatic pain, you've gotta check out their video.
Related News
Problems can bring opportunities to build psychological 'muscle' - NewsOK.com (subscription)
Can Bikram yoga build biceps? - Telegraph.co.uk
Telegraph.co.uk |
Can Bikram yoga build biceps?Telegraph.co.uk, United Kingdom -Jul 6, 2008At 6ft 3in, with a body-fat content of only 6.5 per cent, he must be packing an impressive amount of muscle, as was suggested in his bizarre display of ... |
Bicycle riding nutrition: losing that last 20 pounds. - VeloNews
Questions about excercise and working out - WZZM
Questions about excercise and working outWZZM, MI -8 hours ago11:57 AM Jul 8, 2008 I've heard it's important to eat something high in protein after a workout to help build muscle. Do you agree? 12:30 PM Jul 8, ... |
Scolari promises Chelsea muscle rather than miracles - guardian.co.uk
Build muscle with exercise - News & Observer
News & Observer |
Build muscle with exerciseNews & Observer, NC -Jun 18, 2008If you want to build muscle, work your muscles -- and eat a well-balanced diet. By Suzanne Havala Hobbs, CorrespondentComment on this story What's the best ... |
Speaking with Natalie Woolfolk - NBC13.com
Speaking with Natalie WoolfolkNBC13.com, AL -Jul 7, 2008Do people ask you if you can eat as much as you want to, or build muscle as much as you want to? NW: I can control my body pretty well, but at this point, ... |
Can I build muscle and keep my six pack?? - Examiner.com
Myostatin Inhibitors May Improve Recovery Of Wartime Limb Injuries - Science Daily (press release)
British defense conglomerate flies out from under the radar to ... - The Hill
|
|
 |
|
|
RELATED ARTICLES
The Secret Of The Perfect Program!
Another critical factor to be aware of, is the efficient use of time. If a routine is performed in approximately one hour, the muscle gains will be much less than if the exact same routine was performed in half and hour. This aspect is a "secret" to most. Time is one of the most effective ways to increase intensity of effort.
How to Gain Weight and Build More Muscle Mass
In the health, fitness, and nutrition world, achieving optimal or desired body weight is dominated by a single theme: losing weight. The vast majority of products and services available on the market proclaim to achieve weight loss goals, and even the (often discordant) medical community is in general harmony when it comes to promoting weight loss options, including drugs and some surgeries.
Exercise The Right Way - Seated Pulley Rows
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Beach Body Abs
With the return of warm weather in the spring, thoughts can never be too far behind of the approaching summer and the many wonderful outdoor activities that we'll often associate with it and among our top favorite summertime activities will always be the trip to the beach. Warm blue skies, refreshing ocean breezes, hot sand, cool waves and the many attempts at constructing the perfect sand castle; you can swear you're almost there just thinking of it. But that mental image just wouldn't be complete without also including images of hard, bronze bodies in attractive swimsuits soaking up the sun. Let's face it, attractive physiques will always be a top draw at the beach and the abs, or midsection, is the first thing that everyone notices.
Real Muscle Real Fast!
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks."
?Bodybuilding Sins? That Cause Back Pain and Missed Workouts
It's one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they've got into building muscle, it should be criminal!
Machine Exercises That Suit Beginners
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the machine exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Exercise The Right Way - The Crunch
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Ace Abs Without Crunches, Cradles, Or Sit-ups!
I know what many of you are thinking reading the title of this article. I also thought the same once. It cannot be done! Attaining a stronger, visible, set of abdominal muscles has always been a common goal in people's fitness training programmes and yet, paradoxically, many (most) of these people never actually achieve this goal.
How to Gain Weight and Build More Muscle!
For many thin guys around the world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, the dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that the body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing the body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the level of certain hormones and increasing the muscle mass.
Perfects Abs - Three Ab Routines To Show Your Six Pack
Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you're missing the boat. Chiseled abs is awesome abs.
Gain Weight Fast With These Ten Powerful Tips! Part -2
By the time you finish reading this you will have the basics down to eating to gain weight fast!
Increase Your Training Intensity - Pre-Exhaustion
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
The Importance Of Creatine In Building Lean Muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Clothes and Shoes and Stretching
Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized.
If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from.}
Resistance Training With Your Dog
You may be wondering, "How can I possibly do resistance training with my dog?" Well, here are a few exercises you can do with the aid of your faithful furry companion.
Tips to Help You Gain Weight
There are a couple of reasons why most people fail in their attempt to gain more muscle mass:
Boost Your Anabolic Hormone Levels - Naturally!
Anabolic steroid use appears to be on the rise. With the great increase in modern recombinant DNA technology, steroids such as growth hormone, growth factors and testosterone-based analogs have become increasingly more available and affordable. Despite their renewed popularity however, anabolic steroids are illegal and have negative effects on health, reproductive status and even personality. In response, this article aims to provide some basic information on anabolic steroids and how to boost the body's own production levels naturally, using exercise.
Moving From Beginner To Intermediate Level Bodybuilding
By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only the beginning.
Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals
Before delving into Muscle And Fitness ? The Second Key, the final and most important key to success in your muscle and fitness routine, I'd like to remind you about what the previous article discussed.
|
