Gay and Lesbian Fitness Articles
by Jesse Cannone, CFT, CPRS
and Steve Hefferon, CMT
“Bodybuilding Sins” That Cause Back Pain and Missed Workouts: Part 5
Welcome to article number five in our 5-part series “Bodybuilding Sins
That Cause Back Pain and Missed Workouts”. In this article we are going
to cover some basic, yet powerful training principles that are often
overlooked and are responsible for nearly all bodybuilding injuries…
If you missed any of the previous articles, you can view them using the
Here’s a breakdown of the articles to look for:
Article #1 - Choosing The WRONG
Article #2 - Training Variations for
Pain Relief and Maximum Results
Article #3 - Targeted Stretching
Article #4 - Targeted Exercises
Article #5 - Rest, Recovery, and Injury Prevention
Article #5 - Rest, Recovery and Injury Prevention
Many of the injuries that bodybuilders suffer from could be easily
prevented just by allowing the body enough time to rest…
While most bodybuilders dread hearing the word “rest”, many fail to
realize that there is far more to rest than just avoiding overtraining.
When you perform a tough workout you not only stress that muscle or
muscle group, you also place stress on the cardiovascular, neuromuscular
and components of the immune system…
For example, many bodybuilders will train their chest 2-3 times a week
and spend an hour or more performing dozens of exercises just for the
While this may sound ok to some, when you add in the stress of other
workouts it can quickly add up to too much stress in one or more ways. I
hear bodybuilders all the time say “I let my body rest by splitting up
my workouts” and “I worked chest yesterday so today I’ll train my back”…
that’s NOT rest!
When you train your back, your chest still gets worked, stressed and it
also slows down your bodies ability to recover from stress and repair
damage from previous workouts…
So don’t kid yourself and think that you can train this way over the
long term… it may take years or just a few weeks, but sooner or later
your body will break down!
Let me give you a real life example from my experience…
I, like nearly every single bodybuilder out there, created muscle
imbalance unknowingly by following the workouts recommended in all the
books, magazines, etc…
I trained 4,5 and sometimes even 6 days a week and thought that I was
resting enough by splitting my workouts… to make a long story short,
after just a few years I had tendonitis in both triceps because I worked
chest, tri’s and shoulder too often, too intensely and didn’t balance
out my training…
I also had lower and middle back pain, knee problems and IT band
tendonitis because my lower body workouts weren’t balanced… I spent too
much time doing heavy squatting, too often and neglected important
These injuries stayed with me for months, years and I still can have an
occasional flare up if I don’t stay consistent with a balanced training
program. I was able to create all this damage by the age of 22… I am now
28 and will have to spend the rest of my life trying to prevent these
old injuries from coming back and causing more pain and problems…
Don’t do what I did! And if you already have, you better act fast and
take a serious look at your training and your goals because if you
don’t, you will spend the rest of your life in pain and frustrated by
all the injuries, big and small.
So here’s my…
5-Step Formula for Quickly Eliminating and Preventing Aches, Pains and
Step 1. Rest and Recovery
The first thing you need to do is REST! And no, I don’t mean take a day
or two off… I mean no workouts for at least a week or more… you need to
give your body a chance to reduce the inflammation before you can begin
work on eliminating or correcting the cause of the problem.
You may also want to use things like a heating pad, hot tub or massage
to help reduce the inflammation and speed up the healing and recovery…
Step 2. Identify Muscle Imbalances
The next thing you need to do is find out which muscle imbalances have
created your injury or are causing your pain and work towards correcting
them… you can do this quickly and easily by performing physical
assessments in which you are looking for strength and flexibility
imbalances in all opposing muscle groups.
You can do these assessments yourself and they are covered in our Lose
the Back Pain Video http://www.losethebackpain.com
Step 3. Increase Flexibility in Tight Muscles with Targeted
In order to correct a muscle imbalance, you need to increase the
flexibility and range of motion in the muscles that are too tight and
causing a problem.
As we discussed in the previous articles, you have got to know what
muscles NEED to be stretched before you start stretching. General
stretching may or may not help… it may even make things worse! You have
got to target the right areas and the only way to ensure that you are,
is to do assessments and find out.
Step 4. Strengthen Weak Muscles with Targeted Strength Exercises
The other major step in correcting muscle imbalances is to strength the
weak muscles that are being overpowered by the strong and tight opposing
The same is also true for strengthening… you have to make sure that you
choose the right exercises and the only way to know for sure is thru
assessments… don’t use guesswork when choosing exercises!
Step 5. Monitor and Modify Your Program
The key to long term pain relief and injury prevention is to
consistently monitor your progress and adjust your program… for example,
as you work on correcting and preventing muscle imbalances the strength
and flexibility of your muscles will change and therefore, you must then
re-assess and change your program and workouts accordingly.
You will typically see changes in your strength, flexibility and
bio-mechanics in as little as 2-4 weeks so I recommend that you
re-assess yourself at least every 4-6 weeks.
So there you have it… 5 simple steps that you can take right now to work
on eliminating any pain or injuries you currently have AND make sure you
never create any new ones to deal with in the future.
Following these steps will not only help you eliminate aches, pains and
injuries and it will also allow you to train more intensely and
productively to get you the results you want.
Hope you enjoyed and benefited from this article series and we look
forward to hearing of your success.
Article courtesy of Jesse Cannone of
Find out exactly what’s causing your back pain and injuries and the
steps you need to take to quickly get rid of your pain and become injury
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