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“Bodybuilding
Sins” That Cause Back Pain and Missed Workouts: Part
2
by Jesse Cannone, CFT, CPRS and Steve Hefferon,
CMT
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.
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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”. |
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BB4U Recommends: Lose The Back Pain |
If you suffer from back pain, we recommend Jesse Cannone's Lose the Back Pain. While many find no relief from therapy, surgery, or medication, they found a solution to their back pain - Lose the Back Pain Self Treatment System. It's simple "self assessments"
you can perform in just minutes, anywhere to help
you pinpoint which dysfunctions you have that cause back pain. You will learn about the four "physical dysfunctions"
that are responsible for over 90% of all back pain. |
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Lose the Back Pain shows you 4 Step-by-Step "Corrective
Action Plans" that show you exactly what you
need to do to balance your body and eliminate your
back pain. Get the facts about back pain and
other conditions like sciatic nerve pain and arthritis. You will learn how to strengthen your lower
back and abs to prevent injuries. Take the first step to eliminating your back pain! Click below:
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and eliminate your back pain! |
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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.
>>
Click here for Jesse Cannone's Lose The Back Pain
System and eliminate your back pain!
About Lose the Back Pain
System:
- The four "physical dysfunctions"
that are responsible for over 90% of all back pain
- Simple "self assessments"
you can perform in just minutes, anywhere to help
you pinpoint which dysfunctions you have
- 4 Step-by-Step "Corrective
Action Plans" that show you exactly what you
need to do to balance your body and eliminate your
back pain
- the facts about back pain and
other conditions like sciatic nerve pain and arthritis
- how to strengthen your lower
back and abs to prevent injuries
>>
Click here to order Jesse Cannone's Lose The Back Pain System
and eliminate your back pain! |
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