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Common Muscular Weaknesses

exrx.net

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Re: Common Muscular Weaknesses

#121

Post by toasterlovin »

screye wrote: post #61
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…

If you have chronic low back pain, you should really try deadlifting 2x/week and adding 5lbs each workout.

Might be life changing for you. It was for me.

Re: Common Muscular Weaknesses

#122

Post by sridca »

mindgam3 wrote: post #119
sridca wrote: post #118

Earlier quoted context omitted.

Greasing the groove is another technique to follow. https://www.reddit.com/r/bodyweightfitness/comments/9zrpga/g...

Interesting. This goes against the philosophy of [working to failure + enough recovery] that I’ve been following so far. I’ll have to do some more research here.

Add in 48 hr fasting every week for added progress.

Re: Common Muscular Weaknesses

#123

Post by devinplatt »

If this interests you you might want to check out: https://www.prehabexercises.com/compensation-patterns/

That's probably the best single page I've seen on the web for an overview of compensation patterns.

Of course, if you've never seen exrx you should definitely check out their exercises pages too! Great reference website to get no frills info on exercises complete with short gif demos.

Re: Common Muscular Weaknesses

#124

Post by mindgam3 »

sridca wrote: post #122
mindgam3 wrote: post #119

Earlier quoted context omitted.

Interesting. This goes against the philosophy of [working to failure + enough recovery] that I’ve been following so far. I’ll have to do some more research here.

Add in 48 hr fasting every week for added progress.

You've got to be kidding me. Fasting for two days + frequent strength workouts sounds like a 100% guaranteed recipe for catastrophically low blood sugar levels. I get hangry and stupid if I don't eat for a few hours.

Re: Common Muscular Weaknesses

#125

Post by ropable »

MFLoon wrote: 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…

A second recommendation for BBM here. I especially appreciate their evidence-based approach to training programming and lack of dogmatism about resistance training. They tend to program mainly for barbell movements, but if you want to use machines or bodyweight alternatives, go for it.

That said, I'm pretty sure that any of them would regard the original link with a high degree of scepticism. I'm happy to assert that every single "weakness" identified on that page could be avoided/rehabilitated with any basic whole-body resistance training routine. People have an unfortunate tendency to latch onto information like this and assume a worst-case scenario (e.g. "if I don't immediately do all these exercises daily, I'm going to fall apart").

Re: Common Muscular Weaknesses

#126

Post by inspector-g »

ropable wrote: post #125
MFLoon wrote: 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…

A second recommendation for BBM here. I especially appreciate their evidence-based approach to training programming and lack of dogmatism about resistance training. They tend to program mainly for barbell movements, but if you want to use machines or bodyweight alternatives, go for it. That said, I'm pretty sure that any of them would regard the original link with a high degree of scepticism. I'm happy to assert that…

Agreed (and third-ed).

Also, I guarantee they would regard this info with a lot of skepticism. I compete in powerlifting, Austin @ BBM is my coach, and I have been to several of their seminars. Austin's lecture on pain and injury included a strongly worded statement (verbatim): "Weakness does not cause pain" (along with a thorough explantation that there is no evidence to support that it does).

Re: Common Muscular Weaknesses

#128

Post by sn9 »

Mirioron wrote: post #113
foldingmoney wrote: post #104

Earlier quoted context omitted.

I think a valid definition of functional would be 'common in everyday life', and 'powerlifter trying to max his/her squat' does not qualify as a common everyday movement. Parent might be referring to the assertion that the abs' main role is to prevent torso flexion (as opposed to cause it), which makes something like a Paloff press a more 'functional' movement.

But if said muscle was used in everyday life, then wouldn't it already be strong enough?

Not necessarily. The demands of everyday life are sufficient to keep you strong enough for those activities.

Strength training helps with you meet the demands of the things that happen irregularly like moving furniture, clearing snow, having to take care of an injured spouse or parent, or even just playing the odd game of [sport-of-your-own-choosing].

It counters the atrophy associated with a sedentary lifestyle and delays the physical decay associated with old age and adds life to your years. It strengthens bones and improves body composition.

It makes everyday life easier and would be worth of billions of dollars if its benefits could be captured in a pill.

Re: Common Muscular Weaknesses

#129

Post by [deleted] »

mindgam3 wrote: post #119
sridca wrote: post #118

Earlier quoted context omitted.

Greasing the groove is another technique to follow. https://www.reddit.com/r/bodyweightfitness/comments/9zrpga/g...

Interesting. This goes against the philosophy of [working to failure + enough recovery] that I’ve been following so far. I’ll have to do some more research here.

[deleted]

Re: Common Muscular Weaknesses

#130

Post by nostalgiac »

e40 wrote: post #106
gellmann wrote: post #53

Earlier quoted context omitted.

The post is specifically on correcting weaknesses. Leg extensions verboten? That's a blatantly wrong statement because you're using it _absolutely_. Maybe for max loading, but nobody is recommending 1rm leg extensions. Specifically here it's being used to strengthen the VMO, so it would be in a moderate loading range. Without looking it up, can you think of another direct way to improve patellar tracking issues due t…

Leg extensions verboten? That's a blatantly wrong statement because you're using it _absolutely_. You are wrong. It puts undue stress on the knees, even with low loads. I've had 3 knee operations (on one knee!) so I've been through a lot of PT. Open-loop exercises should just be avoided. Their closed-loop counterparts are better/just as good.

Dr. Stefi Cohen had a post about this today, and advocates for them.

https://www.instagram.com/p/BxxpYOxhOF6/

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