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Common Muscular Weaknesses

exrx.net

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Re: Common Muscular Weaknesses

#61

Post by screye »

01100011 wrote: post #31

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…

Athlean-X is terrific. He is a highly accomplished physiotherapist and his videos are a treasure trove of solutions to very specific problems.

I have been following his video advice on fixing anterior pelvic tilt and lower back pain (a far too familiar problem for our types) and I can feel a tangible improvement on both fronts.

As for alternatives to crunches, variations of planks building into hanging leg raises are significantly safer.

Re: Common Muscular Weaknesses

#62

Post by brailsafe »

This looks like a really good resource. I find some of the descriptions a little hard to parse in lamens terms, but the Gifs of exercises if you follow the links are really helpful. Found myself saying "Hey I have this problem and it looks like I'm doing some of the right exercises".

In particular, I have shoulder issues as described in the second or third last section, along with hip flexor weakness leading to splayed feet. I don't have access to the same machines they point to, but I like that there are good ideas for low overhead exercises. Shoulder exercises have always been quite difficult, as my shoulders click as I do anything that brings my elbows behind them and become painful quick—barbell squats out of the question.

Re: Common Muscular Weaknesses

#63

Post by pwthornton »

H1Supreme wrote: post #39
01100011 wrote: post #31

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…

Rows are a great exercise, but they aren't a replacement for cleans. The purpose of cleans is to build explosiveness and speed.

A more beginner way to do this is to do kettlebell cleans or snatches, which are way easier to do than barbell cleans.

Re: Common Muscular Weaknesses

#64

Post by ubercore »

tgb wrote: post #56
AlexMuir wrote: post #6

i highly recommend AthleanX YouTube videos. This guy really knows his stuff and there’s a back catalog to keep you going for years!

I have such a hard time taking him seriously, he comes off as a salesman. His video titles are so click-baity they'd make Buzzfeed blush. And I can't trust that he's putting correct information over pumping out new videos with eye-catching claims. Are there really 2 episodes per week worth of useful training information to share? I don't know that he's necessarily wrong about much (he's probably better informed than…

He definitely plays the youtube game, perhaps too well, but his advice is consistent and well explained. I just take it as the cost of free; he presents it the way he does to maximize youtube profit, I have to wade through click-baity titles and repetition, but there's some high quality information underneath it all

Re: Common Muscular Weaknesses

#65

Post by Goronmon »

ryanmarsh wrote: post #17
ohaideredevs wrote: post #2

I really wish there were places that could legitimately analyze muscle imbalances and suggest corrective exercises. The internet only works for the most common ones, such as pelvic tilt, and sometimes you mis-diagnose yourself. A lot of the "great" information online is bro-science, and doctors generally don't care at all, so neither is optimal. P.S. The military uses fancy position sensors to track muscle imbalances…

Meh, I've used that system. It's no better than a well trained physio. The problem is finding a physio that's worth a shit. I've dealt with serious injuries and complications (and recovered) over many years and I can tell you that most of the physios, chiros, trainers, and acupuncturists are no more useful than YouTube and some are even counter productive. My best advice is to just line up the physios and work your w…

The problem is finding a physio that's worth a shit. I've dealt with serious injuries and complications (and recovered) over many years and I can tell you that most of the physios, chiros, trainers, and acupuncturists are no more useful than YouTube and some are even counter productive.

What I find interesting is that you'll hear similar types of comments from both people who know what they are doing and people who don't. For a lot of people "usefulness" for a professional is based solely on whether they say things they want to hear.

Re: Common Muscular Weaknesses

#66

Post by ubercore »

H1Supreme wrote: post #39
01100011 wrote: post #31

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…

The squat style has a lot to do with body types I think. His squat style completely cleared up lower back and hip pains I was having with high-bar. I think people should try both and see where their bodies are most comfortable.

Re: Common Muscular Weaknesses

#67

Post by EForEndeavour »

MFLoon wrote: post #50
starpilot wrote: post #45

Earlier quoted context omitted.

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.

Not to mention minimizing risk of injury.

Re: Common Muscular Weaknesses

#68

Post by hinkley »

01100011 wrote: post #31

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…

Keyboard jockeys pretty much always have tight pec minors. I started watching other people's body mechanics years ago and I had to stop looking at my coworkers because it was distressing. Tight pecs can cause a lot of mid back problems which is how I got diagnosed.

I had this weird muscle spasm a couple inches below my shoulder blade on one side, when holding my arms out in front of me for long. Asked someone about it and they checked my shoulder rotation and told me I needed to work on that.

Test: Stand up and relax your arms at your sides. Get your arms into your most comfortable 'resting' position.

Now look at your hands. In a healthy, balanced adult body your palms are supposed to be facing each other, not pointing straight backward. When I first started working on mine, I was at almost 170 degree angle between my palms. Shoulders nearly totally rolled forward from tight pec minors. After working on it for a while I had it briefly down to around 30 degrees, but I just checked and I'm back up around 80. Back to work I guess...

Re: Common Muscular Weaknesses

#69

Post by EForEndeavour »

djtriptych wrote: post #59

Just here to promote yoga, which besides being a full body workout, grants the practitioner the ability to identify weak links through the flow of prana/inner breath.

> identify weak links through the flow of prana/inner breath

I've reaped great flexibility and pain-relief benefits from yoga movements, but could you elaborate on this inner-breath part?

Re: Common Muscular Weaknesses

#70

Post by AlexMuir »

tgb wrote: post #56
AlexMuir wrote: post #6

i highly recommend AthleanX YouTube videos. This guy really knows his stuff and there’s a back catalog to keep you going for years!

I have such a hard time taking him seriously, he comes off as a salesman. His video titles are so click-baity they'd make Buzzfeed blush. And I can't trust that he's putting correct information over pumping out new videos with eye-catching claims. Are there really 2 episodes per week worth of useful training information to share? I don't know that he's necessarily wrong about much (he's probably better informed than…

Sadly this is the reality of YouTube. Genuine, quality content without clickbait bullshit just doesn't get any traction. As someone who's done a lot of fitness training I can assure you that he knows a lot. I train every day, and sometimes I just look for something new to vary things.
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