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Many people simply don't realize the importance of good muscle balance. In regards to injury prevention, most experts agree that increasing your overall flexibility and strength can help avoid injuries.
Stretching and strengthening muscles on both sides, sometimes referred to as antagonistic or opposing muscle groups, is of utmost importance. Typically, muscles on the front of our bodies tend to be stronger simply because we use them more often. We lift objects with our biceps and climb stairs with our quadriceps.
Also, the dominant or preferred side (right or left) is often stronger in the front. Stronger muscles tend to gain even more strength, while the opposing, or opposite side muscles tend to lengthen. In time, a significant imbalance can be created. An often overlooked injury prevention prescription is to strengthen the weaker muscles and work on improving flexibility on the stronger muscles.
For example, we all want that six-pack, so we do crunches, train on ab machines, etc. But back pain is one of the most common complaints. As we strengthen the abdominals, we forget to do the same for the opposing lower back muscles to balance our stronger abs. Muscle balance is important for muscular and structural integrity. When a muscle is both strong and flexible, it is easier to maintain a neutral or stable position.
focus on opposing muscles
Many people only train certain muscles, such as pecs and biceps, because they are either more popular or more convenient. Furthermore, most training programs are divided into an upper and a lower body "split" workout. Try to change your focus to working muscle groups in opposing pairs.
Every muscle has an opposing muscle that is performing the opposite movement -- biceps and triceps; quadriceps and hamstrings; abdominals and back. While one muscle group is contracting, the opposing muscle is lengthening.
Read on for an opposing muscle workout...
All of this is not to suggest that weightlifting is the preferred way of improving flexibility. Yoga practitioners, for instance, work opposing muscle groups without the use of any weights. While yoga is the most effective tool to deliver maximum flexibility, it does very little to improve strength compared to weightlifting.
Next time you're in the gym, try these opposing muscle exercises:
Standing barbell curls or preacher curls, followed by close-grip bench press or tricep pressdowns
Wide-grip bench press followed by lat pulldowns
Leg presses followed by hamstring curls
Weighted crunches and deadlifts
Barbell wrist curls followed by dumbbell reverse wrist curls
Don't be surprised if you can lift significantly more weight on one of the opposing exercises. As I mentioned, the muscles on the front of the body tend to be stronger. The objective, however, is to build the opposing muscles to their peak levels of strength. For example, training your triceps and biceps to 95% of their full genetic potential might mean you can close-grip bench press 300 pounds with your triceps, but only perform a barbell curl of 160 pounds with your biceps.
Whether you're a serious athlete, a beginner, or just a dedicated gym devotee, muscle balance should be important to you. There is no advantage to having extremely strong quadriceps and flexible, but comparatively weak hamstrings -- this could eventually lead to injury. Regardless of your sport, there is no advantage in having a weak upper body or a poorly conditioned midsection. Going a step further, training some muscle groups more or less than others can definitely lead to a serious disadvantage. A stronger, well-balanced athlete in any sport is less prone to injury.
Have a great workout.
Stretching and strengthening muscles on both sides, sometimes referred to as antagonistic or opposing muscle groups, is of utmost importance. Typically, muscles on the front of our bodies tend to be stronger simply because we use them more often. We lift objects with our biceps and climb stairs with our quadriceps.
Also, the dominant or preferred side (right or left) is often stronger in the front. Stronger muscles tend to gain even more strength, while the opposing, or opposite side muscles tend to lengthen. In time, a significant imbalance can be created. An often overlooked injury prevention prescription is to strengthen the weaker muscles and work on improving flexibility on the stronger muscles.
For example, we all want that six-pack, so we do crunches, train on ab machines, etc. But back pain is one of the most common complaints. As we strengthen the abdominals, we forget to do the same for the opposing lower back muscles to balance our stronger abs. Muscle balance is important for muscular and structural integrity. When a muscle is both strong and flexible, it is easier to maintain a neutral or stable position.
focus on opposing muscles
Many people only train certain muscles, such as pecs and biceps, because they are either more popular or more convenient. Furthermore, most training programs are divided into an upper and a lower body "split" workout. Try to change your focus to working muscle groups in opposing pairs.
Every muscle has an opposing muscle that is performing the opposite movement -- biceps and triceps; quadriceps and hamstrings; abdominals and back. While one muscle group is contracting, the opposing muscle is lengthening.
Read on for an opposing muscle workout...
All of this is not to suggest that weightlifting is the preferred way of improving flexibility. Yoga practitioners, for instance, work opposing muscle groups without the use of any weights. While yoga is the most effective tool to deliver maximum flexibility, it does very little to improve strength compared to weightlifting.
Next time you're in the gym, try these opposing muscle exercises:
Standing barbell curls or preacher curls, followed by close-grip bench press or tricep pressdowns
Wide-grip bench press followed by lat pulldowns
Leg presses followed by hamstring curls
Weighted crunches and deadlifts
Barbell wrist curls followed by dumbbell reverse wrist curls
Don't be surprised if you can lift significantly more weight on one of the opposing exercises. As I mentioned, the muscles on the front of the body tend to be stronger. The objective, however, is to build the opposing muscles to their peak levels of strength. For example, training your triceps and biceps to 95% of their full genetic potential might mean you can close-grip bench press 300 pounds with your triceps, but only perform a barbell curl of 160 pounds with your biceps.
Whether you're a serious athlete, a beginner, or just a dedicated gym devotee, muscle balance should be important to you. There is no advantage to having extremely strong quadriceps and flexible, but comparatively weak hamstrings -- this could eventually lead to injury. Regardless of your sport, there is no advantage in having a weak upper body or a poorly conditioned midsection. Going a step further, training some muscle groups more or less than others can definitely lead to a serious disadvantage. A stronger, well-balanced athlete in any sport is less prone to injury.
Have a great workout.
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