Not all workout routines require a complete change. The smallest of changes are enough to reinvigorate a dragging workout, keep one from being injured, or boost the weak parts of your body.
A terrible time inside the gym barring any injuries, is still better than time spent outside it. It’s the motto of people who often hurt or injure themselves, lose patience and leave working out forever, or simply are unable to decipher how to modify their training routines to help them “feel” better.
Pain in the back and knees, as well as other injuries are obstacles for working out.These create walls around the rewards you aspire for.
But here we have Eric Cressey. For the past decade, Cressey has been known by many as an extremely gifted and smart coach who always keeps people who work out safe and almost always injury-free.
Here are six modifications that can be part of any routine to help relieve muscle pain, as well as problems with the workouts themselves. If you have problems with squats, bench presses or any other routine, try the following.
SIX ROUTINES THAT CAN HELP YOU FEEL AWESOME
By E. Cressey
1.Back-Against-the-Wall Shoulder Flexing
This move can help you decide if you can do exercises that require your arms and hands above your head. We recommend this exercise to all of our clients for warming up. It’s very important to lift your hands above your head and not strain the low part of your back or neck. This exercise both tests and works on that specific condition. If you have a hard time with this drill, you have to work more on your shoulders. You’re not prepared to press or do any other routine that needs your arms above your head.
You can watch the video here: https://youtu.be/wbyhKCjrPSQ
Do eight repetitions as you warm up before working out.
2. Spidey Walk while Lifting the Hip and Reaching Overhead
This routine can help you get ready for all kinds of movement by mixing the important aspects of warming up.
This exercise targets all movements. It’s done at the end of warming up, because it does and includes every kind of movement. You work the hips and thoracic spine (upper part of the back) through several movements.
You can watch the video here: https://youtu.be/W50Jsyc80SA
Do five repetitions on each side while warming up.
3. Wide-Stance Anti-Rotation Chopping with a Rope
This is an outstanding routine that stabilizes the core.
You will be working and resisting the rotating and extending motion of the low part of your back. And while doing this, you will also be developing movement of your hip and upper back. Awesome isn’t it?
You can watch the video here: https://youtu.be/dwdeKRZ3E6s
Do this in the latter parts of the workout. Perform two to three sets of eight to ten repetitions each side. Also try experimenting with cables (set at different heights) to experience different results.
4.Bulgarian Split Squatting with Barbell
This routine aids in increasing the size of your muscles while focusing on some weak points. This is a great routine, but it has a catch: it’s pretty difficult to pull off. The main rule is people should be able to perform well in workouts to move closer to their goals. This move requires your muscles to perform where they are weakest. For example, you might not know it, but one of your legs is weaker than the other. Or your core might not be as stable as you think. It works on all those areas, improving you overall. And while it does this, it also adds to the muscles of your legs.
You can watch the video here: https://youtu.be/kBCo_NgO8rk
Do this for sets of four to eight repetitions. This can also replace your normal squat routine, or if you can’t do squats because of an injury. Try experimenting as well with more repetitions after a squatting routine.
5.Squatting with a Pause
Squatting is still one of the most effective exercises known to man, but if you always do it, it can become boring.
Try to add a pause at the bottom of any of the squats.
You can watch the video here: https://youtu.be/S7R4W1Ozz2g
This is an amazing move to help you break the strength plateau.
The weights you would be lifting might be lighter than ones you would be lifting for normal repetitions that don’t require pausing at the bottom, but the rewards for this move may surprise you.
Do this exercise with low repetitions, below three a set.
6.One-Arm Landmine Pressing while Genuflecting
This is a great work out for the upper body to replace some of the bench presses that you do.
This can be done in different positions, but although the points to remember are very much similar. The desired result should be an exercise that keeps the shoulders still, like in a bench press, and allows the shoulders to rotate like, like in push-ups and landmine presses.
You can watch the video here: https://youtu.be/_ArzG9qz-yM
If your shoulders aren’t prepared for overhead presses just yet, this is a great and safe way to get the same effect. Do this for sets of four to ten repetitions. It can be used either as a strength workout or a routine to assist other workouts.