VeeFitness

Bringing you the latest in health and fitness

Beach Bummed

Leave a comment


Competitive bodybuilders usually train for symmetry and proportion in an effort to build an aesthetically pleasing physique. There are many individuals who go to the gym to build up their beach muscles, disregarding symmetry and proportion in designing their training programs. Instead of training opposing muscle groups equally, they sometimes ignore the muscles they cannot see (back, hamstrings, calves, quads) and focus on the muscles they admire in the mirror everyday (chest, biceps, shoulders and abs). Although training specific muscle groups more than others can create an unbalanced-looking physique, disregarding a muscle group over time can potentially lead to other problems that may subject the body to injury.

One common mistake with regard to balanced training is performing an unbalanced training program between the chest and back muscles. The amount of time, energy, effort, volume and frequency between the agonist chest muscles and the antagonists back muscles may not be equal, or even close. A simple example would be an athlete who performs 4 sets os four exercises for the chest (for a total number of 16 sets) and does only 3 sets of three exercises for the back (for a total number of 9 working sets). Following this unbalanced training regime over time will result in back muscles much weaker than the chest muscles. This imbalance may lead to a slightly kyphotic posture (forward/rounded shoulders) that can potentially cause shoulder problems because of the faulty posture. In addition to the stronger chest muscles (compared to the back muscles) pullong the shoulders forward, inadequate stretching of the chest musculature can further contribute to this problem.

For some people, training legs consists of quads and that is it. The disregard their hamstrings while training only the quadriceps. Exercises such as the leg extensions, hack squats and front squats place a large amount of emphasis on the quads. Although these exercises are great you need to do an equal amount of hamstring work with leg curls and romanian deadlifts to stress both muscle groups. Distributing attention evenly to both muscle groups can give you healthier knees and lower back, as well as fewer hamstring strains because of an unbalanced hamstring-to-quad strength ration.

A less obvious training error woth regard to balanced training concerns the shoulders. Overhead shoulder press, incline bench press, flat bench press and other chest and shoulder pressing movements are critical for maximal muscle development. However, these exercises focus on the major muscle groups such as the deltoids, pectoralis major, pectoralis minor and other muscles known as prime movers. Often ignored in a training regime is the training or isolation of the smaller muscle groups in the shoulder known as the rotator cuff (the supraspinatus, infraspinatus, teres minor and subscapularis) that are critical in keeping the upper arm in the socket of the shoulder. Failure to train these smaller muscles groups, two of which are not even visible can create an imbalance between the large prime movers and small stabilisers. This lack of imbalance in strength may result in bursts of bursitis, tendinitis or even rotator cuff tears in the shoulder joint.

Advertisements

Author: veefitness

A qualified REPS Level 3 Personal Trainer who is passionate about helping others to achieve their goals of maintaining a healthy lifestyle. Also a qualified Level 1 football and cricket coach.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s