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3 Muscle Imbalances SLOWING Your Gains (Stop Neglecting These)

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Rating: 4.0; Vote: 1

I'll go through 3 of the most common unbalanced muscles (including both leg muscle imbalance and back muscle imbalance) that your routine is likely creating and why they matter. Ill also cover how to fix this muscle imbalance in the most efficient manner possible. The first muscle youre neglecting when it comes to back muscle imbalance is the lower traps. When the lower traps are weak or imbalanced, the instability this creates can not only put you at a greater risk for shoulder injury, but it also negatively affects your ability to execute various pressing movements. To correct this imbalance, start by incorporating a few lower trap specific exercises into your routine to first activate it, and then gradually build up its strength. Perform a couple of lower trap exercises, such as wall slides, scapular pull-ups, and Prone Y raises, 2-3 times a week, and overloading it overtime. The next muscle that relates to leg muscle imbalance is the hamstrings. And this is detrimental because we know that a weak hamstring to quadriceps ratio is a major risk factor for both future hamstring injury and knee pain, and can also become a limiting factor in your strength in key lifts and various athletic abilities. Despite this, though, a lot of people still fail to devote enough attention to their hamstrings. So to ensure you're training your hamstring in a balanced manner, including both hip-dominant exercises like deadlifts as well as knee-dominant exercises like leg curls or the glute-ham raise. Make sure you control the way down of each rep during your hamstrings exercises. Better yet, incorporate more eccentric focused variations such as the Romanian deadlift or even do some eccentric-focused sets to your other movements. Also, you should occasionally switch up your routine such that your hamstrings are trained early on when youre less fatigued. The last of the muscle imbalances are the external rotators of your shoulder. The vast majority of the movements you do in the gym train internal rotators and neglect the all-important external rotators. This can lead to a massive imbalance in the shoulder joint, which reduces the stability of your shoulder during your key lifts and can eventually contribute to shoulder impingement. So if you currently arent devoting much attention to these muscles, simply adding in a few sets of face pulls with a focus on external rotation at the end of the movement by keeping the fists up high is a great way to start to prioritize and strengthen these external rotators a little more. In addition, exercises like the full can and side-lying external rotation are also great movements that you should include. Guys, I hope you were able to see that it's the little muscles that you can't see or maybe don't even know exist that often go overlooked, but really are what will enable you to build muscle most effectively AND protect you from injury in the process. I also hope that you now know how to fix the top 3 muscle imbalance most people suffer from. And for a step-by-step program that puts this all together for you by showing you exactly how to train to build muscle without developing unbalanced muscles or weaknesses in the process, then take the analysis quiz to discover which science-based program is best for you and your specific body below: : Soundcloud. com/lakeyinspired ROTATOR CUFF VIDEO: LOWER TRAPS PRONE Y RAISE HAMSTRING IMPORTANCE SQUATS LEG PRESS HAMSTRING DEVELOPMENT EXTERNAL ROTATOR CUFF
Date: 2022-01-03

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Comments and reviews: 10

dalan
I had strong front legs, weak back legs, i played baseball and slid on rocks while going home, my right knee gave out and hyperextended backwards instead of regular ways. I stood up straight and my knee was sticking out of place, i had to stomp and push my knee down and it cracked back into place. I had 5 surgeries on my knee, im currently using 3o lbs for goblet squats and sumo squats. You need to keep the body even to keep it from hurting itself.
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Liz
Thank you! I neglected my hamstring! I used to work them out but I walk all day and I don't workout my legs like I used too! I need to get back into it! Also my back I got into a back Injury (a car crash) I've neglected my lower traps so now I understand maybe that's why my back still hurt I need to build up my lower but doing the wrong excuse+
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A. R.
My personal trainer had me do this for the first few weeks. I was annoyed thinking cmon I want to start lifting. but after just a few weeks my movement, strength and gains just took off. Amazing.
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Nicholas
Ive scoured the net looking for info on anterior to posterior imbalance in the musculoskeletal system and its crazy how little there is on it. Great video! Thx for the info!
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Daniel
At 3: 15. Prone Y raises
Wow I've never been able to isolate lower traps like that.
Just tried it holy shit
Gotta try that it's like discovering a new muscle.
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mastertrey
Lower traps dont improve the aesthetics of your back tell that to dorian yates or anyone else with a great back who looks like they wear a jetpack all the time
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Nick
Walking lunges, although focusing on the glutes, actually work the hams more than quads so replace one of your other quad dominant glute lifts with walking lunges
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SK
Thanks for checking out my comment about the romanian deadlift. I just wanted to make sure with you whether I should eccentrically do that or the glute ham raise.
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John
I always feel tension and fatigue between the lumbar spine and the rhomboids I could never pinpoint how to get at it, the wall slides work really well thanks.
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Mike
Scientifically reviewed truth and statistics. Thank you for doing the research and all the work for us Jeremy. I would hit like twice if I could.
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