By no means am I going to pretend to be a tech savvy person. The mere fact that I have put up a website is nothing short of a miracle.
That being said, WordPress has updated on me so I am trying to figure it out. All that means is that if some things look weirdly formatted then it is me being a caveman. Anyway here is today’s post:
Typical programs are centered around the same muscle groups.
Usually these muscles are found in the mirror. Chest, triceps, biceps, shoulders, quads, and abs are the typical culprits.
Now they are still important but the body should be balanced to prevent injury and promote strength gains.
5 muscle groups that cannot be ignored are as follows.
These are the small muscles in between the shoulder blades.
A lot of people do not even know they are there or spend a lot of their efforts compensating away from them.
For those that bench a lot and never row, the shoulders will start to move forward. This makes the chest look small because the arms give it a caved in look.
The shoulder also ends up in a pretty bad spot with rounded shoulders.
I will use the row as an example. In order to activate the rhomboids, the shoulder blades need to pinch together.
This does not happen in most rows, meaning the biceps and shoulders are doing all of the work.
Rowing movements should initiate with the shoulder blade moving towards the spine before the rest of the pull is completed.
The glutes are the muscles of the butt that play a role in injury prevention. A lack of glute strength can be associated with hip, back, and knee pain.
Weak glutes also inhibit performance in the lower body lifts. Deadlifts and squats need the help of the glutes to execute.
The gluteus maximus is a muscle that extends the hip. It takes us from the hip hinge position to an upright, standing position.
The glute medius is important in hip stabilization.
When performing heavy lower body lifts, the hips have to be stable. If not, less force is produced and less weight will be lifted.
Athletes, in particular, have no hamstrings. They are all quads due to the nature of their sports.
The hamstrings are essential for preventing knee injuries, changing direction, and performing many other movements.
When the hamstrings are trained it is often by flexing the knees. This is done through machines and other hamstring curls.
Training the hamstrings to extend the hip makes them work with their other ability.
RDL’s are one of the best ways to train the hamstrings. They put eccentric load on the muscles and then followed by extension at the hip.
Now lats are not ignored in the sense that they do not get trained. Plenty of lat pulldowns get done in gyms everywhere.
The issue is that most lat exercises end there. There are people who are probably can move the whole stack on the lat pulldown with ease.
That also assumes people are performing the exercise correctly. It could easily turn into a row if the weight is being pulled back instead of down.
Pullups are hard and therefore people who are not great at them do not do them. In order to really get a training effect for the lats, pull-ups are king.
The lats play a small role in stabilizing the hip and it is helpful to have some strength on the biggest muscle of the back.
More pull-ups and pullovers will help to ensure that these muscles are getting the attention that they need.
5. Adductors (groin)
The groin is usually pointed out as the muscle stretched in a classic butterfly stretch.
The adductor group does not stop there however. There are at 3 adductors that attach at different points down the inside of the leg.
When I say that they are ignored, it is not from a strength standpoint. These muscles can get really overused.
The adductors and IT band work together to stabilize the knee on opposite sides of the leg. As a result they get a lot of use.
The IT band gets rolled out all of the time but the adductors rarely get attended to.
It is probably because it is awkward to roll the adductor group. In order to get the inside of the leg you need to get really intimate with the roller/med ball.
It may look different but it will help in dealing with lower body tissue work.
Start acting on these different groups and your progress will be enhanced. Focus less on the mirror muscles and reap the benefits of balance.