As a lifter, new or seasonal, you will face a time when the constant pounding of the weights will take its toll. Most of us have built the foundations of our strength and size with a barbell. Going heavy on the squat, deadlift, bench press, overhead press, and barbell row has made up the backbone of our routines for good reason: They work. But after a while, your body will start to rebel against you. Aching in your joints will start to hinder your progress. Your strength will start to plateau, and building muscle will be a struggle. If you continue to lift this way with joint pain, you’ll end up hurt.Â
The key to dealing with any training injury is to work as hard as you can on exercies that won’t cause joint pain and will help you recover. The truth is, you can still build strenght and muscle mass without the barbell. By implementing more work with machines and cables, you can keep joint pain at bay and set yourself up for success without having to stop training. Here’s how it’s done.Â
Program Keys
Joint Mobility
Maintaining proper joint range of motion is key for any athlete, and not just because it’s “healthy” in some vague sense of the world. By incorporating a sound dynamic warmup that focuses on improving range of motion in the hips, shoulders, and thoracic (upper) spine, you don’t just help reduce the risk of injury, you will actually improve your performance.Â
Symmetry Work
Barbell exercises are typically done with both sides of the body at a time (bilateral). Over time, this type of training can cause you to develop muscle imbalances. In order to balanace out both sides of the body and improve your core strength, you need to include some unilateral training in your routine. Machines, cables, and dumbbells work well for this goal.Â
Intensity Techniques
There are three major ways you can build muscle: mechanical tension (lifiting heavy), metabolic stress (think: going for the pump with high reps), and muscular damage (with long eccentrics and high volume). To compensate for a lack of mechanical tension with a barbell, increase the other two.Â
Directions
Perform each workout on the days of the week prescribed. If you are not able to fit them in on these days, just make sure to space them out as much as possible. Perform any exercises labeled with letters A, B, C, etc., in a sequence with minimal rest.Â
Dynamic Warmup
Exercise
Foam Roller Back – 5, 1
Foam Roller Glutes – 5, 1
Knee-hug-to-chest into Walking Lunge – 5 each side, 1
Toe-touch Squat – 10, 1
Pushup – 10, 1
Lateral Lunge with Arms Overhead – 5 each side, 1
Seated Calf Raise: No matter how much volume you use, calves won't respond unless your reps are high quality. Hold each rep for a three count at the top, then slowly lower the weight.
Machine Shoulder Press: The range of motion in you shoulder joint opens you up to a host of potential injuries when pressing overhead. The machine press greatly reduces the risk.
One-Arm Machine Row: Unilateral training doesn't just let you focus on one muscle at a time to get a better pump, it also helps balance your body's strength and mass. Correcting muscle imbalances will go a long way toward preventing and alleviating joint pain.
Machine Chest Press: You can get a good pump while keeping stress off your elbows and shoulders by stopping the movement just shy of a full lockout, as shown.
Machine Squat: Get as low as you can without rounding your back. Foot position is the other big key; setting your feet high on the platform will be easier on your knees as you descend and will engage your glutes and hamstrings more.
