Welcome to article number 2 in our series â€œBodybuilding Sins That Cause Back Pain and Missed Workoutsâ€. 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.
Hereâ€™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 bunchâ€¦ almost as bad as runners! And they tend to follow the â€œHERDâ€ doing whatever exercises and routines the â€œprosâ€ 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, donâ€™t even bother this articleâ€¦ this article is for bodybuilders who ARE concerned about their health and want to be big, strong, powerful, and agileâ€¦ if thatâ€™s you, read onâ€¦
The reason so many bodybuilders suffer from so many different injuries is because there are several things the â€œprosâ€ donâ€™t tell youâ€¦
First off, the articles that you see in all the muscle mags arenâ€™t even written by the â€œprosâ€â€¦ and the workout routines they recommend are always extreme and often not even used by the â€œproâ€ who supposedly wrote because their main goal is to sell magazinesâ€¦ 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 freeâ€¦ and thatâ€™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. For a more detailed article on muscle imbalances go to http://www.losethebackpain.com/achesandpainsarticle.html
Strategy #1 - Target the Weaklings!
No, we donâ€™t mean the exercises you think your weak at, or even the muscles you think are underdevelopedâ€¦ 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 itâ€™s responsible for so many cases of knee, hip, and back painâ€¦ and the reason is, most people, especially bodybuilders, are already over developed and stronger in the quadricepsâ€¦ 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 backâ€¦ a great example of this is what we call â€œThe T-shirt Muscle Workoutâ€ and it usually consists of dozens of sets of chest and bicepsâ€¦
you know what we meanâ€¦ in just one workout you do flat bench, incline, decline, pec deck, dumbbell fly, cable cross oversâ€¦ and then for biceps youâ€™ve got barbell curls, dumbbell curls, preacher curls, cable curls, machine curls, and the list goes onâ€¦
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 imbalancesâ€¦ 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 â€œLose the Back Pain Videoâ€.
Strategy #2 - Experiment!
Hereâ€™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 squatâ€¦ and if thatâ€™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 examplesâ€¦ 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 arenâ€™t asking you to give up your traditional workoutsâ€¦ 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 canâ€™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.
Remember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next two articles weâ€™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 youâ€™ve got back pain or sciatic pain, youâ€™ve gotta check out their video.