Article #1 - Choosing the WRONG Exercises
Get ready, this is gonna hurt! The exercises most bodybuilders focus on the most, are the ones that cause the most problemsâ€¦ hopefully, youâ€™re different J
But before we share with you what those exercise are, letâ€™s talk real quickly about what bodybuilding isâ€¦
The goal of bodybuilding isnâ€™t to get as big as you can, or at least to us it isnâ€™t and shouldnâ€™t be, but to build a balanced body that is as strong as possible in every way. For example, while being freakishly big may get peopleâ€™s attention, it serves you no purpose at allâ€¦
while on the other hand, what if you were not only big, but also extremely strong and powerful, lightning fast, flexible, and agile enough to kick ass if needed?
So many bodybuilders build massive amounts of muscle yet are so unbelievably weak and inflexibleâ€¦ for example, we know a guy who can bench press over 350 lbs but canâ€™t do a measly 50 push-ups!
The point is, the exercises you choose and how you perform them not only determine how big, strong, and flexible you are, but also affect how your body functions and whether or not you suffer from aches, pains, and injuries like back pain and sciatic pain.
Ok, here they areâ€¦ the exercises that create the most problems and are most likely to lead to back pain:
1. Bench Press
2. Leg Extension
So, any of your favorites on this list?
While there are others, these are the two that cause the most damage.
There are several reasons why these exercises made our list of the â€œworst bodybuilding exercisesâ€. First, all of them target areas that already tend to get worked a lot in everyday life and often times are overdevelopedâ€¦
and by focusing so much on these exercises you end up creating muscle imbalances, or worsening existing muscle imbalances, which pull your bones and joints out of their normal positionâ€¦
and this leads to uneven pressure and wear and tear on your muscle, ligaments, tendons, bones, and joints and will sooner or later lead a break down or injury.
For example, chronic overuse of the bench press, coupled with little or no exercises targeting the upper back, leads to an overdevelopment of the chest and a lack of strength and development in the upper backâ€¦
This all too common combination leads to what we call â€œTurtle Backâ€. You know what weâ€™re talking about, when the shoulders are pulled so far forward, lats are as wide as barn, and from behind, their back looks like a giant sea turtle shell!
This â€œTurtle Backâ€ posture can create neck, upper back, and shoulder pain and injuries faster than you can pop an Advil!
Plus, how many times during your day are you forced to lie on your back and push up a bar loaded with weights? There are so many better exercises for chest development that not only stimulate more muscle, but also build more usable strength.
Now letâ€™s talk about the fabulous thigh builder, the leg extensionâ€¦
Not only does it place an unbelievable amount of strain on the knee joint, but it also will quickly overdevelop the quads, which are already getting far more work than their counterpart, the hamstrings.
An imbalance between the quadriceps and hamstrings, which is also extremely common in bodybuilders, is a key contributor to back pain. This imbalance is easily identifiable by what people often call â€œBubble Buttâ€ or â€œGhetto Bootyâ€.
So hopefully you can see how important it is to choose your exercises wisely. We strongly recommend you cut out these exercises, or at least cut back on using them and add in targeted exercises for the opposing muscle groups and targeted stretches for those tight, overdeveloped muscles.
The key to eliminating back pain, or any other ache, pain or injury for that matter, is to bring your body closer to balanceâ€¦
What good is muscle if you canâ€™t use it? How many more workouts are you going to miss because of back, neck, or shoulder pain? How much bigger and stronger could you be if back pain and other injuries werenâ€™t ruining your training?
Just imagine how bad things will be 10, 20, or 30 years from now if you donâ€™t make changes to your training nowâ€¦ but donâ€™t take our word for it, ask some of the older bodybuilders who are paying the price now... you can spot them easily at the gym because they limp around trying to find something they CAN do.
Look for the next article, â€œTraining Variations for Pain Relief and Maximum Resultsâ€ very soon and in the mean time, if you are suffering from back pain or sciatic pain, hereâ€™s what you need to doâ€¦
Head on over to our website http://www.losethebackpain.com
now to find out exactly whatâ€™s causing your back pain and the specific steps you need to take to get relief fast and get back to training at 100%.
Article by Jesse Cannone, CFT, CPRS and Steve Hefferon, CMT, CPRS
Find out which back pain
exercises actually work and you need to be doingâ€¦ and which ones you must avoid like the plague!