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| Here's an answer to a question posted earlier today by one of the members of the Strength Secrets Facebook Group. I'll be answering more questions from members of the Strength Secrets Group in future Blog Posts - which is yet another reason to join the Strength Secrets Group! |
Hail to the Dinosaurs!
Two quick notes and then we'll talk iron.
1. The February Dino Files
I'm finishing the little monster and we'll
get it up and available in PDF as fast as
possible.
In the meantime, be sure to grab the
Oct, Nov, Dec and Jan issues so you
have the complete set:
http://www.brookskubik.com/dinosaur_files.html
If you prefer a subscription, shoot me
an email - we can make it happen.
2. Strength, Muscle and Power
As I mentioned the other day, we"re
almost out of stock and I'm not going
to do another printing for awhile - and
perhaps not ever - so this is your last
chance to grab a copy:
http://www.brookskubik.com/strength_muscle_power.html
Right now, we have less than 20 copies
left, so don't delay - if you want a copy,
grab it while you can!
3. The Guy with the Bad Back
Here's a question from one of the members
of the Strength Secrets Facebook Group.
He posted it this morning, and I thought
it would be good to cover in today's email.
I'll be doing more of this in the future, so
it's another good reason to join the Strength
Secrets Group - which you can do by going
right here:
https://www.facebook.com/groups/strengthsecrets/
Here's the question:
"I've got a buddy who wants to get into
heavy lifting, but every time he starts a
program he ends up hurting his lower
back.
Any back rehab-type programs you guys
could link me that I could send his way?
He's in his early 40's and hasn't built up
much strength yet."
I thought I should cover this because it's
not an uncommon problem. In fact, it
happens to lots of folks who get into
training when they're in their 40's or
older.
First and foremost - you friend should
get his back looked at by a medical
professional with a solid background
in sports medicine.
He needs to make sure that there's not
a spinal disc problem - and getting things
checked out by a medical professional is
the only way to make sure.
A sports medicine specialist also can
evaluate things such as tightness and
flexibility problems that may be causing
or contributing to his back pain.
If he sits all day, as many of us do, that
alone could cause enough tightness to
make him throw his back out whenever
he tries to train.
The specialist can prescribe specific
exercises to help with any flexibility
issues your friend may have.
If so, your friend should stay away from
the weights and focus exclusively on the
remedial exercises until he gets the green
light from the specialist.
Also, if your friend is carrying any extra
bodyweight - meaning, in non-PC terms,
if he's over 40 and FAT - then losing some
weight would help his back - and do plenty
of other good things for him.
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| Healthy eating is an important part of lifelong strength and health. |
Carrying 20, 30, or 40 pounds of fat is
really hard on your low back, especially
if the extra weight is in your belly. It pulls
your hips forward, which is bad for your
spine and your posture.
So rather than jumping into a weight
training program, your friend would do
much better by:
1. Getting his back checked out by a sports
medicine professional.
2. Doing whatever remedial exercises the
specialist recommends.
3. Dieting to lose any extra weight.
Walking is good to help keep your legs and
hips loose, and it is often good for helping
with back problems - so if the specialist gives
the thumbs up, a walking program would be
a good idea. Your friend should start with a
very short distance and gradually work up to
a couple of miles a day.
It may be that your friend does nothing but
light remedial exercises and walking for a
couple of months - along with changing
to a healthy diet and losing some Lard
Lumps.
If so, that's fine. Rome wasn't built in a day,
and neither was any strongman.
Once the specialist gives your friend the green
light for training, he can try adding some basic
strength training to his program.
I'd suggest that he begin with a program of
bodyweight exercises, such as the programs
in Dinosaur Bodyweight Training:
http://www.brookskubik.com/dinosaur_bodyweight.html
These will help to condition him and build some
strength so that he can make a more successful
transition to weight training.
The bodyweight program also will help teach
him how to train. He'll learn the importance
of setting up a schedule and sticking to it, how
to make his workouts progressive, how to use
the power of concentration and visualization,
and many similar things.
After three to six months of bodyweight work,
he should be ready to tackle a weight training
program.
When he does, he should start light and easy.
I'd suggest that he use one of the beginner
programs in Chalk and Sweat:
http://www.brookskubik.com/chalk_and_sweat.html
I know this advice sounds conservative, and
your friend would prefer to jump right into a
weight training program.
But remember, he's over 40 - and he's tried
jumping into a weight training program a
couple of times - and every time he does,
he's hurt his back.
So he needs to do something different.
Hence, the above advice.
Please share it with him, and make sure
he follows it - especially the part about
seeing a sports medicine professional -
and keep us posted on his progress.
Or better yet, have him sign up for my
daily email tips - and join the Strength
Secrets Facebook Group - and have him
keep us updated at Strength Secrets.
As always, thanks for reading and have
a great day. If you train today, make it
a good one.
Yours in Strength,
Brooks Kubik
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle
bookstore - here are several of them - head on over and take a look at the others:
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