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.

---

Exercise The Right Way - The Machine Shoulder Press

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

The Amazing Benefits of Resistance Training

When it comes to exercise, resistance training is often overlooked.... Read More

How to Weight Train for Maximum Muscle Gain

Weight training involves the use of equipment that enables variable... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Strength Training Strategies that Actually Work

Over the years there has been a surge of different... Read More

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink... Read More

Waist Your Breath - Breathing For A Thinner Waist

The crunch exercise is the backbone of abdominal training. It... Read More

Body Building Mind Games: Dont Let Your Weight Determine Your Mood!

Is the 'I Feel Fat Day' (IFFD) syndrome affecting your... Read More

How Do I Gain Weight?

Try asking people how to gain weight and you'll likely... Read More

Increase Your Training Intensity - Negative Repetitions

You can only build muscle tissue if you can generate... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... Read More

Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Build Muscle and Boost Your Training Intensity Now

Build Muscle with a unilateral weight training program. Whether you... Read More

Can Growth Hormone Boosters Enhance Muscle Growth?

Many experts feel that supplementation with growth hormones offers exciting... Read More

Re-ignite Your Chest Training Progress

Effective Chest Training, Like Everything Else, Begins With The Proper... Read More

Building Muscle Mass With A Power Cycle

Building muscle mass with a power cycle. Desperate for pounds... Read More

Exercise The Right Way - The Back Squat

Other articles in this series looked at a number of... Read More

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

The foolish idea that 'more is better' when it comes... Read More

How to Build a Bigger and Better Chest

Creating a larger more powerful chest is difficult but if... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More

Successful Body Building Routine

There are some major key parts to a successful body... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

A Champion Bodybuilder ? Do You Have What It Takes?

My career began in the eighties. I never found myself... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Balance Is Key To The Optimum Physique

As Purposeful Primitives we understand the need practice two distinct... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's... Read More