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.

---

Google News Updated : Tue, 07 Oct 2008 14:49:35 GMT US, Britain, and UN weigh options amid rising violence in ... - Christian Science Monitor AFP US, Britain, and UN weigh options amid rising violence in ... Christian Science Monitor - 40 minutes ago By David Montero Against the backdrop of a string of suicide bombings in Pakistan, British, American, and United Nations officials are grappling with the idea of a negotiated settlement with the Taliban. UPDATE 1-Afghan govt denies Saudi meeting was peace talks Reuters India Afghan official: no talks held with Taliban Xinhua AFP - Minneapolis Star Tribune - The Associated Press - Hindu all 453 news articles Publ.Date : Tue, 07 Oct 2008 14:09:17 GMT Pentagon denies US jet forced to land in Iran - guardian.co.uk Daily Mail Pentagon denies US jet forced to land in Iran guardian.co.uk - 36 minutes ago The Pentagon today denied a report that a US plane had been forced to land in Iranian territory. Iran's Fars news agency claimed that five US officials were questioned and released by the Iranian authorities after the plane they were flying in ... Iran says it forced down Western plane The Associated Press Iran says US plane violated Iran's airspace Reuters Bloomberg - BBC News - AFP - United Press International all 270 news articles Publ.Date : Tue, 07 Oct 2008 14:12:58 GMT The Ike Whitaker Saga - Washington Post Washington Post The Ike Whitaker Saga Washington Post - 40 minutes ago In case anyone missed Zach Berman's story in today's paper, Ike Whitaker appears to be done at Virginia Tech. I raise the story in this forum because Whitaker chose Virginia Tech over Maryland amid the usual fanfare that accompanies a top-level recruit ... Va. Tech WR Whitaker faces misdemeanor charges SportingNews.com More alcohol woes for Tech wide receiver Whitaker Richmond Times Dispatch Virginia Tech Collegiate Times Online Edition - The Virginian-Pilot - Daily Press - Washington Post all 32 news articles Publ.Date : Tue, 07 Oct 2008 14:08:42 GMT Where Angels go...heartbreak follows - Baltimore Sun Los Angeles Times Where Angels go...heartbreak follows Baltimore Sun - 3 hours ago If you didn't stay up to watch, the Angels came back from a 2-0 deficit last night and had the go-ahead run on third base with one out in the top of the ninth, only to have the situation blow up in their faces when manager Mike Scioscia (right) called ... Oh, what a ninth! Sox-Halos a classic MLB.com Angels seething after being squeezed out ESPN Boston Globe - FOXSports.com - USA Today - Los Angeles Times all 569 news articles Publ.Date : Tue, 07 Oct 2008 11:42:08 GMT McCain aims to slow Obama momentum in debate - Reuters BBC News McCain aims to slow Obama momentum in debate Reuters - 51 minutes ago By John Whitesides, Political Correspondent NASHVILLE (Reuters) - Republican John McCain hopes to halt Democrat Barack Obama's momentum and gain new life in the White House race on Tuesday when the presidential rivals meet in their second debate. A little word makes big waves on campaign trail CNN Political Ticker Tonight's debate is in McCain's favorite style The Associated Press CQPolitics.com - Washington Post - New York Times - AFP all 1,928 news articles Publ.Date : Tue, 07 Oct 2008 13:57:52 GMT Fed creates commercial paper-buying facility - Reuters Reuters Fed creates commercial paper-buying facility Reuters - 32 minutes ago By Mark Felsenthal and Glenn Somerville WASHINGTON (Reuters) - The Federal Reserve on Tuesday announced it would create a special-purpose facility, with the Treasury Department's blessing, to begin buying commercial paper in yet another emergency move ... Euro, Dollar Gain on Fed Move Wall Street Journal Fed to Purchase US Commercial Paper to Ease Crunch (Update1) Bloomberg Washington Post - MarketWatch - New York Times - International Herald Tribune all 1,209 news articles Publ.Date : Tue, 07 Oct 2008 14:17:04 GMT Nobel Prize awarded for AIDS, cervical cancer research - Los Angeles Times CTV.ca Nobel Prize awarded for AIDS, cervical cancer research Los Angeles Times - 7 hours ago Luc Montagnier dedicated his award to AIDS sufferers and predicted results on a "therapeutic vaccine" for the pandemic within four years. 2 AIDS researchers receive Nobel Prize Chicago Tribune Three Europeans win the 2008 Nobel for medicine International Herald Tribune Detroit Free Press - People's Daily Online - The Associated Press - WTOP all 1,190 news articles Publ.Date : Tue, 07 Oct 2008 07:01:27 GMT RSS to Blog Add RSS Feeds To My Web Pages

PARLOT::Ebooks, Scripts, Websites, and more...

Adsense websites

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

Do Electric Ab Stimulators Really Work?

Electronic muscle stimulators are the latest craze, the hottest fad...... Read More

Tendonitis and the Effects on Your Routine

What turns out to be a small, yet annoying pain... 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

Increase Your Training Intensity - Forced Repetitions

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

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

Know All about Power Push Ups

Push ups are the most convenient way to build up... Read More

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance... Read More

Muscle Gain Visualization Tips

Visualization can play an important part in gaining weight and... Read More

An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!

If you clearly understand and apply the principles involved in... Read More

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her... Read More

Building a Better Home Gym

If you're looking to get fit and into shape, home... Read More

Debunking the Top Ab Myths

Ab training has been done to death but it's time... Read More

Arm Training - Building Muscle for Bulging Bis and Tris

Let's face it, most guys who start lifting want two... Read More

But I Dont Want Muscles! Part 1: What Muscle is, and how to Build (or Avoid) It

One of the common comments I hear from my female... Read More

3 Biggest Benefits of Strength Training

Strength training is exercise that uses resistance to strengthen and... Read More

Boost Your Anabolic Hormone Levels - Naturally!

Anabolic steroid use appears to be on the rise. With... Read More

Exercise The Right Way - The Incline Dumbbell Bench Press

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

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your... Read More

Exercise The Right Way - The Upright Row

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

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids... Read More

Train for the Look You Want

So the Olympics are almost upon us. While you have... Read More

Exercise The Right Way - The Triceps Pushdown

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

How To Get Incredible Gains If You Aren?t Getting Them Already... And... How To Get Them Fast!

The key to rapid muscle growth, is to perform all... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More