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Strength Training & Bodybuilding

 

Alright, so you know enough about functional scoliosis now that you feel ready to start hitting the gym the right way. You understand that due to a leg length discrepancy, flat feet or otherwise, your hips are tilting and causing a curvature of your spine. Good. Then it is time to move on to the workout plans. Remember, these workouts are guidelines to help you achieve your goal and are not the only means to the end. Gaining muscle is a combination of hard lifting at the gym, good amounts of rest and a good diet. If you plan on skipping a day or an exercise here and there, not being disciplined in eating well and partying excessively then don’t complain about not achieving the proven results of the workouts on this page.

Why Should I lift weights?

Resistence and strength training are proven ways to increase muscle mass and muscle density. Muscles in our body play a very important part in our daily lives from allowing us to move to lift items and walk. Specific areas that are often lacking in the mass population are referred to as the 'CORE'. Now you probably heard of this term a multitude of times, but I will explain what 'core' refers to in case some of the readers are not familiar with this term. The core refers to our central area that keeps us upright and hold very important stabilising muscles. The Abdominal region circling to the lower back, the erectors, is extremely important not only in helping functional scoliosis sufferers but by helping to give good form and avoid injury when doing strenuous activities, of which the gym is one.

 

 

Diet:

Your diet is a very important part of your journey to developing a strong back and core in order to help you treat the symptoms of functional scoliosis. Your breakfast should consist of some form of complex carbohydrate such as wheat based cereal, oats, muesli and a decent amount of protein from sources such as eggs, yoghurt and protein powder. Lunch should consist of a mix of cooked lean meat of your choice and more complex carbs such as rice or potatoes, brown bread and vegetables. Make sure you eat around an hour before you head to the gym, as it takes a while to digest a decent meal. After the workout you need some nutrients straight away so either buy a protein supplement or make your own. For some decent home-made protein shake recipes check out Bodybuilding's Recipe Page. Follow this with a light snack such as a tuna sandwich or chicken sandwich, beef jerky or tofu based sliced luncheon. Dinner time will usually consist of a clean dish such as a bean salad, lean piece of fish and vegetables or a vegetarian soy bean dish of your choice.

    

You will need to be eating at least around 3000 calories and around 180-220 grams of protein daily. High protein foods include soy beans and other soy products, dairy products such as milk, cheese, yoghurt, all meats such as poultry, beef, lamb and fish (including canned sardines, tuna etc), eggs, beans and pulses. You should aim to eat around 5 meals a day and if you have trouble getting in the calories, buy a weight gainer supplement with complex carbs and good protein amount. I prefer not too take weight gainers and make my own weight gain shakes using whey protein, oats, peanut butter and milk. Try not to eat any carbs in the evening and concentrate on protein/healthy fats (oily fish like salmon, mackerel, sardines, avocados, whole nuts). Do whatever suit your needs!

 

The Functional Scoliosis Gym Workouts:

Below you will find a few links to different workouts, each with a detailed guide and picture to help you with performing the exercises properly and to your full advantage. Please click on the link and you will be directed to the article you want.

 

Rami's Functional Scoliosis Workout

This is my personal workout which has seen me get some amazing results. A combination of essential compound exercises and variations, Rami's Functional Scoliosis Exercises will ensure that you train all your muscle groups without exception and as a four day split, without consuming too much of your week.

The Big, Strong Arms Workout

For those who feel that having 'big' arms is necessary or have a certain physical goal they would like to achieve that involves extra attention on the arms. The big, strong arms workout is focused on developing big biceps, triceps, shoulders and forearms without neglecting the rest of the body or compound movements.

The Ultimate Fat Burning Workout 

No need to lash out £100.00 on DVDs that will give you free information. Follow this intense combination of resistance and cardiovascular training combined with the right nutrition and look at your bodyfat melt and muscles grow!

 Great Shoulder Workout

Perhaps you feel your shoulders are lagging behind compared to the rest of your body? Incorporate this into your weekly split and feel the burn! Great way to workout all parts of the shoulders and upper back.