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Correcting muscle imbalances

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01 / Original postCorrecting muscle imbalancesmoonlightbrewing · 26 Feb 2006 02 / This pagePosts 1–16Page 1 of 1 · chronological order 03 / Latest replyPost #16The BassRustler · 1 Mar 2006

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Original section
General fitness, health and nutrition
Published
26 February 2006
Last activity
1 March 2006
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moonlightbrewing
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16
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  1. Original post
    moonlightbrewing
    Archived post
    #1

    Hi - I'm a beginner looking to lose fat and gain muscle.... oops, wrong
    question. This is the beginner question I was looking for -

    For reasons too long to go into here, my lower back muscles (and to a
    lesser extent, the rest of my pelvic girdle muscles) are much weaker
    than the rest of me. Whenever I do any compound movements, it's always
    my back that complains first (squats, deadlifts, situps, etc.).

    I can think of three approaches that all seem reasonable, but are
    mutually exlusive -

    a) Add exercises specifically targeted at lower back to bring it up to
    speed.

    b) Add exercises that don't use the lower back to ensure the rest of my
    body gets a thorough workout.

    c) Continue with compound movements at the slow pace of my back
    improving - it'll balance out in time.

    [For those that like the stats - I'm female, 26, 171cm (5'7''😉, and
    58kgs (128 pounds)]

    Advice? Experiences? Any help is greatly appreciated!
    MB

    Report
  2. Email address hidden
    Archived post
    #2
    moonlightbrewing said:

    For reasons too long to go into here, my lower back muscles (and to a
    lesser extent, the rest of my pelvic girdle muscles) are much weaker
    than the rest of me.

    Common problem amongst you gay people. Stop spending so much time on
    your hands and knees, and it'll go away, and you won't walk "funny"
    either.

    Report
  3. Email address hidden
    Archived post
    #3
    Quoted message said:
    moonlightbrewing said:

    For reasons too long to go into here, my lower back muscles (and to a
    lesser extent, the rest of my pelvic girdle muscles) are much weaker
    than the rest of me.

    Common problem amongst you gay people. Stop spending so much time on
    your hands and knees, and it'll go away, and you won't walk "funny"
    either.

    Oh, and you are a L-O-S-E-R too!

    jh

    Report
  4. Steve Freides
    Archived post
    #4

    "moonlightbrewing" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Hi - I'm a beginner looking to lose fat and gain muscle.... oops,
    wrong
    question. This is the beginner question I was looking for -

    For reasons too long to go into here, my lower back muscles (and to a
    lesser extent, the rest of my pelvic girdle muscles) are much weaker
    than the rest of me. Whenever I do any compound movements, it's always
    my back that complains first (squats, deadlifts, situps, etc.).

    I can think of three approaches that all seem reasonable, but are
    mutually exlusive -

    a) Add exercises specifically targeted at lower back to bring it up to
    speed.

    b) Add exercises that don't use the lower back to ensure the rest of
    my
    body gets a thorough workout.

    c) Continue with compound movements at the slow pace of my back
    improving - it'll balance out in time.

    [For those that like the stats - I'm female, 26, 171cm (5'7''😉, and
    58kgs (128 pounds)]

    Advice? Experiences? Any help is greatly appreciated!

    I would focus on the deadlift - more than anything else it will
    strengthen your entire body, including your lower back. Just keep the
    weights reasonable for your weak spots and wait for them to catch up -
    no need to be in a hurry, IMHO. Choice C.

    Skip situps - there are plenty of other ways to strengthen your
    midsection, including heavy deads. Pavel's "Bullet Proof Abs" is a nice
    collection of ab exercises. Steve Maxwell's "Abs, Back & Core" is
    another good one. See http://www.kbnj.com/bpa.htm for the first one.

    -S-
    http://www.kbnj.com

    Report
  5. Ranieri
    Archived post
    #5

    "moonlightbrewing" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Hi - I'm a beginner looking to lose fat and gain muscle.... oops, wrong
    question. This is the beginner question I was looking for -

    For reasons too long to go into here, my lower back muscles (and to a
    lesser extent, the rest of my pelvic girdle muscles) are much weaker
    than the rest of me. Whenever I do any compound movements, it's always
    my back that complains first (squats, deadlifts, situps, etc.).

    I can think of three approaches that all seem reasonable, but are
    mutually exlusive -

    a) Add exercises specifically targeted at lower back to bring it up to
    speed.

    b) Add exercises that don't use the lower back to ensure the rest of my
    body gets a thorough workout.

    c) Continue with compound movements at the slow pace of my back
    improving - it'll balance out in time.

    [For those that like the stats - I'm female, 26, 171cm (5'7''😉, and
    58kgs (128 pounds)]

    Advice? Experiences? Any help is greatly appreciated!
    MB

    I would tend toward choice C. With the added caveat that you pay particular
    attn to your form. Example, you may feel the need to do full ass to grass
    squats, which are great if you can do them without rounding your back, but a
    lot of people lack the hip flexibility to get that low without rounding - so
    go as low as possible while keeping your back in a flat / neutral position.
    Ditto with your other exercises.

    Report
  6. Steve Freides
    Archived post
    #6

    "Ranieri" <nah> wrote in message
    news:[email hidden]...

    Quoted message said:


    "moonlightbrewing" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Hi - I'm a beginner looking to lose fat and gain muscle.... oops,
    wrong
    question. This is the beginner question I was looking for -

    For reasons too long to go into here, my lower back muscles (and to a
    lesser extent, the rest of my pelvic girdle muscles) are much weaker
    than the rest of me. Whenever I do any compound movements, it's
    always
    my back that complains first (squats, deadlifts, situps, etc.).

    I can think of three approaches that all seem reasonable, but are
    mutually exlusive -

    a) Add exercises specifically targeted at lower back to bring it up
    to
    speed.

    b) Add exercises that don't use the lower back to ensure the rest of
    my
    body gets a thorough workout.

    c) Continue with compound movements at the slow pace of my back
    improving - it'll balance out in time.

    [For those that like the stats - I'm female, 26, 171cm (5'7''😉, and
    58kgs (128 pounds)]

    Advice? Experiences? Any help is greatly appreciated!
    MB

    I would tend toward choice C. With the added caveat that you pay
    particular attn to your form. Example, you may feel the need to do
    full ass to grass squats, which are great if you can do them without
    rounding your back, but a lot of people lack the hip flexibility to
    get that low without rounding - so go as low as possible while keeping
    your back in a flat / neutral position. Ditto with your other
    exercises.

    Great minds think alike, I see.

    🙂

    -S-
    http://www.kbnj.com

    Report
  7. Ranieri
    Archived post
    #7

    "Steve Freides" <[email hidden]> wrote in message

    Quoted message said:

    Great minds think alike, I see.

    🙂

    This is no time for smileys, Steve.

    Don Knotts died. :-(

    Quoted message said:
    Report
  8. Steve Freides
    Archived post
    #8

    "Ranieri" <nah> wrote in message
    news:[email hidden]...

    Quoted message said:


    "Steve Freides" <[email hidden]> wrote in message

    Quoted message said:

    Great minds think alike, I see.

    🙂

    This is no time for smileys, Steve.

    Don Knotts died. :-(

    Let's list his accomplishments. The radio mentioned the Andy Griffith
    show, and Three's Company. What else? (No Googling allowed.)

    -S-
    http://www.kbnj.com

    Report
  9. Ranieri
    Archived post
    #9

    "Steve Freides" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    "Ranieri" <nah> wrote in message
    news:[email hidden]...

    Quoted message said:


    "Steve Freides" <[email hidden]> wrote in message

    Quoted message said:

    Great minds think alike, I see.

    🙂

    This is no time for smileys, Steve.

    Don Knotts died. :-(

    Let's list his accomplishments. The radio mentioned the Andy Griffith
    show, and Three's Company. What else? (No Googling allowed.)

    Well there was The Incredible Mr. Limpet, but let's face it - Andy Griffith
    was his pinnacle - a comedic performance rarely, if ever, equaled.

    Report
  10. JMW
    Archived post
    #10
    Ranieri' nah said:


    "Steve Freides" <[email hidden]> wrote in message

    Quoted message said:

    Great minds think alike, I see.

    🙂

    This is no time for smileys, Steve.

    Don Knotts died. :-(

    So did Darren McGavin.

    Report
  11. John Hanson
    Archived post
    #11

    On Sun, 26 Feb 2006 11:52:18 -0500, "Steve Freides"
    <[email hidden]> wrote in misc.fitness.weights:

    Quoted message said:

    "Ranieri" <nah> wrote in message
    news:[email hidden]...

    Quoted message said:


    "Steve Freides" <[email hidden]> wrote in message

    Quoted message said:

    Great minds think alike, I see.

    🙂

    This is no time for smileys, Steve.

    Don Knotts died. :-(

    Let's list his accomplishments. The radio mentioned the Andy Griffith
    show, and Three's Company. What else? (No Googling allowed.)

    No Time for Sergeants
    Shakiest Gun in the West
    Apple Dumpling Gang

    Report
  12. JC Der Koenig
    Archived post
    #12

    "John Hanson" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    On Sun, 26 Feb 2006 11:52:18 -0500, "Steve Freides"
    <[email hidden]> wrote in misc.fitness.weights:

    Quoted message said:

    "Ranieri" <nah> wrote in message
    news:[email hidden]...

    Quoted message said:


    "Steve Freides" <[email hidden]> wrote in message

    > Great minds think alike, I see.
    >
    > 🙂
    >

    This is no time for smileys, Steve.

    Don Knotts died. :-(

    Let's list his accomplishments. The radio mentioned the Andy Griffith
    show, and Three's Company. What else? (No Googling allowed.)

    No Time for Sergeants
    Shakiest Gun in the West
    Apple Dumpling Gang

    The Amazing Mr. Limpet (I Wish I Was A Fish)

    Report
  13. Email address hidden
    Archived post
    #13

    I am really puzzled by the fact that deja rates this post as 4 out of 5
    stars? Go figure...
    Almost all posts are irrelevant to misc.fitness.weights...

    Vasa

    - - - - - - - - - - - - - - - - - -
    Explore languages - Multilnaguage Dictioanry:
    http://www.italianoinglese.com/multilanguage
    - - - - - - - - - - - - - - - - - -

    Report
  14. rick++
    Archived post
    #14

    Could be your hamstrings are getting out of balance.
    Lower back issues can often be tracked back to legs.

    I suggest trying some yoga postures to increase balance.
    I found they're easier to do right after lifting, beause
    you are warmed up then. Its also a way to stretch and cool
    down.

    Report
  15. Email address hidden
    Archived post
    #15
    rick++ said:

    Could be your hamstrings are getting out of balance.
    Lower back issues can often be tracked back to legs.

    I suggest trying some yoga postures to increase balance.
    I found they're easier to do right after lifting, beause
    you are warmed up then. Its also a way to stretch and cool
    down.

    Ricks favorite is the "grab your ankles press"

    Report
  16. The BassRustler
    Archived post
    #16
    John Hanson said:

    On Sun, 26 Feb 2006 11:52:18 -0500, "Steve Freides"
    <[email hidden]> wrote in misc.fitness.weights:

    Quoted message said:

    "Ranieri" <nah> wrote in message
    news:[email hidden]...

    Quoted message said:


    "Steve Freides" <[email hidden]> wrote in message

    > Great minds think alike, I see.
    >
    > 🙂
    >

    This is no time for smileys, Steve.

    Don Knotts died. :-(

    Let's list his accomplishments. The radio mentioned the Andy Griffith
    show, and Three's Company. What else? (No Googling allowed.)

    No Time for Sergeants
    Shakiest Gun in the West
    Apple Dumpling Gang

    ghost and mr. chicken
    matlock

    thats it for me without googling

    gn

    Report

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