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Common Muscular Weaknesses

exrx.net

41–50 of 140 posts

Re: Common Muscular Weaknesses

#41
post #4

Earlier quoted context omitted.

Wont a good trainer dig it out, to some extent? As an aside, exrx is my go to site for no frills "non-bro-science" advice. They back it with simple old-fashioned gifs for each exercise.

Yet their gif of a stiff-legged deadlift has the lifter bending his back. Most fitness trainers went through a crappy class/college program and know less about fitness than the average fitness bro, let alone anything about muscle imbalances. At least, in my experience from paying a couple.

Oh wow, yeah I just checked it out

(https://exrx.net/WeightExercises/Hamstrings/BBStraightLegDea...)

Das ist no bueno. At least he's using light weight, so it's less likely that he'll bulge a disk, but still bad.

Re: Common Muscular Weaknesses

#42

I've been working a 5x5 barbell program, which has me squat 3 times a week, for the last year. I've never felt stronger, or faster in my life! (I'm 32). Exercise has had a very positive effect on my feeling of wellbeing, and I am glad to see that the big 5: bench press, shoulder press, row, squat, and deadlift, at least address the major sources of muscle weakness! I would strongly recommend anyone interested in lift…

This plan should be everyone's plan until they have some very specific requirement. It's the most effective, most complete approach to balanced human strength (with the unexpected mental and energy benefits you mention).

Re: Common Muscular Weaknesses

#43
post #11

Earlier quoted context omitted.

Yet their gif of a stiff-legged deadlift has the lifter bending his back. Most fitness trainers went through a crappy class/college program and know less about fitness than the average fitness bro, let alone anything about muscle imbalances. At least, in my experience from paying a couple.

> Yet their gif of a stiff-legged deadlift has the lifter bending his back. Can't really blame him, it must be hard enough already to keep his balance in those running shoes.

Running shoes are fine, but after you stop rotating at the hip, you've reached the bottom of the stretch for the hamstrings, and everything else is just stretching the lower back for no apparent reason; could lead to a bulging disk.

Re: Common Muscular Weaknesses

#44

The site recommends crunches and leg extensions... crunches are not a great exercise for functional ab muscles, and leg extensions are generally verboten due to stress on the knees from the open chain loading. It's good to be thinking of this stuff though. I highly recommend Athlean-X(his free youtube videos, can't say anything about his programs) and Mark Rippetoe's Starting Strength program. Between these two, I've…

> Mark Rippetoe's Starting Strength I like this gist of his program, but as someone who did it years ago, there's a few things I'd change. First, remove cleans, and add barbell rows. Lots of people make this adjustment. I don't find the exercise to be beginner friendly. Second, deadlifts will be there own focused day almost immediately. Outside of one's probably first month, doing squats + bench + deadlift is nearly…

I agree. I actually prefer goblet squats right now. Also going to try front-squats and see how that feels.

Re: Common Muscular Weaknesses

#45
post #35

In response to some of the endorsements of Starting Strength/Stronglifts on this post, I'd like to advocate for an alternative source of strength training information, Barbell Medicine, https://www.barbellmedicine.com/ . SSLP/SL are both solid options for a complete beginner, but Mark Rippetoe's overall approach is somewhat outdated and less evidence based than BBM. They're quite similar (they were actually formerly…

Just go with anything. Strength regimens basically all work, as long as you eat enough and increase the weight, just as all diets work when you eat less. People have gotten incredibly strong lifting rocks. I used to lift barbells, then switched to more functional strength of carrying 40 lb packs up mountains and climbing vertical faces.

Re: Common Muscular Weaknesses

#46
post #32

Earlier quoted context omitted.

Just as a minor complaint, "Stronglifts" is just Mark Rippetoe's intermediate program lifted directly from his Starting Strength book and shamelessly rebranded. If people are just getting into lifting, you can't do better than Starting Strength[0] for background info and mechanics on the main lifts. [0] https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook...

Definitely get the book, I did and it's useful -- but the value of the Stronglifts recommendation is the app. It's well made and stone cold simple and tells you exactly what to do. It's what I did when I started the sport/hobby and I would definitely recommend it.

With regards to the app, I find that a lot of the good functionality was taken away when Medhi moved to a subscription model.

Personal Training Coach is free (or premium w/ one-time fee), has UX like the StrongLifts app, and contains tons of exercise programs, not just SL/SS.

I don't represent Personal Training Coach, am just a satisfied customer.

Re: Common Muscular Weaknesses

#47

The site recommends crunches and leg extensions... crunches are not a great exercise for functional ab muscles, and leg extensions are generally verboten due to stress on the knees from the open chain loading. It's good to be thinking of this stuff though. I highly recommend Athlean-X(his free youtube videos, can't say anything about his programs) and Mark Rippetoe's Starting Strength program. Between these two, I've…

There is really no need to hurry with strength training. When I started Starting Strength, I burned out after a few weeks because of too much weight, despite following common advice and really liking it in the beginning.

I'm not a fan of the No Pain No Gain philosophy. I get a lot more reps done with better recovery when I train cautiously, which means I get to do it with more consistency, which in my book is King.

Joe Rogan has a video titled "How to workout smarter" with Firas Zahabi who explains it really well. It was enlightening to me.

Re: Common Muscular Weaknesses

#48
post #36

Recommendation for those looking to build serious functional strength and avoid injury: Convict Conditioning. Emphasis is on calisthenics (body weight training) not pumping iron. Can’t recommend it highly enough. https://www.dragondoor.com/convict-conditioning-downloadable...

Strongly agree with the body weight training, but also check out the bodyweightfitness subreddit [0] for good discussion and advice. They have a simple and concise starting routine [1] for people just starting out. There are also some mild critiques [2] of Convict Conditioning. It's very good for a very practical kind of strength, but you will likely not get big very fast, if that's what you're looking for. I've been…

Sure. My interest is primarily practical strength, and by that I mean "ability to move my own body through space in practical real world situations, as opposed to sheer brute force". The end state is more “jacked” than big. Looking jacked is certainly an ego boost, but the confidence that comes from being able to stunts like one arm pull-ups + pushups, wall walking etc is by far the biggest win for me. Not quite there on the pull-ups/pushups but getting real close after about a year of training, building on a decent base. I just think gymnastics is bad-ass in general.

I’ll check out those critiques. I will say though that there is a real philosophy explained in convict conditioning about avoiding injury, proper form etc that I found extremely helpful after my first try at getting big in the gym.

[edits: fixed typo, defined what I mean by "practical" to avoid offending gym rats who can crush me with their 500 pound deadlifts]

Re: Common Muscular Weaknesses

#49

The site recommends crunches and leg extensions... crunches are not a great exercise for functional ab muscles, and leg extensions are generally verboten due to stress on the knees from the open chain loading. It's good to be thinking of this stuff though. I highly recommend Athlean-X(his free youtube videos, can't say anything about his programs) and Mark Rippetoe's Starting Strength program. Between these two, I've…

Good Advice; here's a bit more detail.

Muscles respond to training input much faster than tendons (which attach muscles to the bones) and ligaments (which attach bones to other bones), roughly on a scale of 6 weeks vs 6 months. This is because the muscles have a vastly greater blood supply and connective tendons & ligaments have very limited blood supply. So, it is especially critical for people who are new to weight training and those have not been in weight training for a long time to watch out for this lag.

Tendons & ligaments also take much longer to recover from injury than do muscles.

Your muscles will show measurable improvements in ability to lift more weight & do more reps within weeks. You can keep pushing it some, but be really slow and careful about it for the first couple years. Do more reps and only slowly build up the peak weights. Push it too fast and you may find yourself on the bench for many weeks with an injured tendon. This will setback your training progress far worse than managing your weight increases.

More generally, in all kinds of training, the key is that your body actually gets stronger during the rest periods after being stimulated by the training input.

Good training input actually breaks down the muscles a little bit (too much and it's just injury). The rebuilding process will rebuild them stronger to handle the input just received. So, you must train to get anything to happen, but if you train too much / rest too little, you will merely be breaking down the muscle faster than it repairs.

Another question is pain. You may often hear "push through the pain", "no pain, no gain", "pain is your friend", etc. This is partially true, but it really depends on type the pain. My general rule of thumb is: the brurning pain in your muscles that gets more intense as you get towards failure is almost always fine, push through it. But any really sharp pain that starts suddenly, in muscles or especially joints -- you are already two seconds too late -- stop the loading as quickly as you can safely do (e.g., drop the weight, but not on yourself or your spotter), in order to minimize damage. Also, immediate ice is your friend here.

Enthusiasm & vigor is great, just be sure your body also gets the time it needs to actually build the strength & fitness you seek. I encourage everyone to pursue their best fitness - enjoy it!

(Source: Fmr international competitor in several sports incl US Ski Team)

Re: Common Muscular Weaknesses

#50
post #35

In response to some of the endorsements of Starting Strength/Stronglifts on this post, I'd like to advocate for an alternative source of strength training information, Barbell Medicine, https://www.barbellmedicine.com/ . SSLP/SL are both solid options for a complete beginner, but Mark Rippetoe's overall approach is somewhat outdated and less evidence based than BBM. They're quite similar (they were actually formerly…

Just go with anything. Strength regimens basically all work, as long as you eat enough and increase the weight, just as all diets work when you eat less. People have gotten incredibly strong lifting rocks. I used to lift barbells, then switched to more functional strength of carrying 40 lb packs up mountains and climbing vertical faces.

> Strength regimens basically all work, as long as you eat enough and increase the weight

Agreed, but I'd also contend that for a total beginner (which is the context SSLP comes up in), choosing a well structured program that will allow you to experience consistent progress will greatly increase their chances of sticking with the habit.

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