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| Without a doubt, the leg extension debate is one of the most heated in the fitness industry today. Let's take a look at what the research says and apply our findings in a practical manner.
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| A few weeks ago, I published Shoulder Savers Part I and Part II. People ate them up and asked for more. But truth be told, I held back in those articles. Hey, there's only so much info you can cram into two segments!
Since I estimate that more than two-thirds of lifters will have some sort of shoulder problem during their training career, I figured it was only right to give the people what they want. Here are nine more tips just to make it a cool 25. Enjoy!
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Click here to purchase the most comprehensive shoulder resource available today: Optimal Shoulder Performance - From Rehabilitation to High Performance. |
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| In Part I, I told you my life story, reflecting on my favorite color and the fact that I was raised by wolves. Eventually, I got around to my first eight tips on how to keep your shoulders healthy. My creativity is a little lacking, so I haven't got any more stories to tell you, but I can at least offer eight more shoulder savers. Enjoy.
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Click here to purchase the most comprehensive shoulder resource available today: Optimal Shoulder Performance - From Rehabilitation to High Performance. |
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| Very simply, there are certain mistakes that many lifters with shoulder problems share in common. With that in mind, I decided to take a proactive approach and present to you my top sixteen recommendations for avoiding the problems in the first place. These aren't exhaustive, but I guarantee that if you take them to heart, you'll be much less likely to email me or, worse yet, give your orthopedic shoulder surgeon enough business to pay off his new Mercedes.
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Click here to purchase the most comprehensive shoulder resource available today: Optimal Shoulder Performance - From Rehabilitation to High Performance.
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| It's been a while since Part IV so those of you following this program are probably chomping at the bit for the conclusion. Chomp no more, because this is it!
The program contained in this article is designed to reintroduce more of the traditional exercises that you've grown to love while still maintaining the emphasis on postural corrections through appropriate prioritization and volume manipulation. Essentially, it's one step closer to the balanced training programs you should seek to create. Remember, we shifted the balance in the opposite direction to start to take care of the problems created by lack of balance in previous programs.
This program will last three weeks (and is meant to follow the first program outlined in part IV), after which you'll want to have a back-off week consisting of markedly lower volume. Oh, and even if you're not following the entire "Neanderthal No More" program, you'll still learn some new exercises you've probably tried before.
Here are the goods:
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| Ten bucks doesn't buy much nowadays. You could pick up a day pass at some commercial gym, or pull off the co-pay on a visit to the chiropractor. If you're lucky, you might even be able to swing a mediocre Russian mail order bride.
Or, you could just go the safe route with your $10, take our advice, and receive a lifetime of relief from the annoying tightness so many athletes and weekend warriors feel from incessantly beating on their bodies. Don't worry, this isn't an infomercial. We just want you to pick up a foam roller for self-myofascial release and deep tissue massage.
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| After reading Part 1, Part 2, and Part 3, you've probably come to grips with the fact that you have a greater resemblance to Cro-Magnon man than you previously thought. Now, what are you going to do about it?
The program outlined below is designed to keep your current strength levels intact while correcting the muscle imbalances holding back your strength and physique. We have two primary goals:
1) Hit the global muscles hard and heavy with a four-day per week program.
2) Hit the local muscles daily (or at the very least on off days) to take advantage of the motor learning effects produced by frequent, low-intensity training.
What are "global" and "local" muscles? Local muscles (also known as the deep muscular system) are extremely important when we're discussing posture improvements. The primary roles of the deep muscular system are motor control, segmental stabilization, and fine-tuning of movements.
On the flip side, you have the global (or superficial) muscle system. The primary role of the superficial muscle system is to produce movement, power, and torque. As a general rule, when you have significant postural issues, your global or superficial system is overactive and the deeper system is inhibited or weak.
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| After covering all the "what's" and "how's" of the most common postural problems in Part I, we focused on some self-assessment tools in Part II. Those self-assessments are certainly valuable tools, but they can sometimes be too subjective if you aren't accustomed to assessing these problems. With that in mind, use the results of those tests in conjunction with the cases studies featured in this article to really get an idea of how significant your problems are and how to correct them.
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| After reading Part I you're probably thinking to yourself, "Maybe my posture isn’t so great after all, but how do I know?" Well, if you completed your homework assignment from last week, you should have been waiting for this week's update with a bunch of photos in hand. Time to put them to good use!
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| Disclaimer: What you're about to read is some very technical, very geeky stuff, but don't panic if you don't have your kinesiology degree just yet. In the future articles in this series, Eric and Mike will break it all down for you and show you how to fix your posture and improve your physique. For now, take off that poseur trucker hat and put on your thinking cap!
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LEARN
HOW TO
DEADLIFT
- Avoid the most common deadlifting mistakes
- 9 - minute instructional video
- 3 part follow up series
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