Your training has to be big if you want to become big.
It can’t be about entering the gym and going through the motions without even breaking a sweat.
It’s all about overloading your muscles with heavy weights and intensity to get real results.
This is the key to stimulating muscular growth.
Unless you are pushing your muscles and making them grow by triggering their natural adaptive survival response, you won’t achieve major growth.
Even though hard and heavy training might be good for your muscles, remember that it can spell trouble for the health of your connective tissue and joints.
Unfortunately, this is just something that happens with intense weight training, so even though there are few guarantees that you can avoid getting injured altogether, you can certainly take specific steps to lower your odds.
An injury is the worst case scenario, as it will stop you dead in your muscle-building tracks.
Below, I’ve outlined my 5 golden tips for weight training; these will help reduce your odds of injury.
Once you have truly started implementing all 5 of these tips for weight training into your program, you lower your risk of getting hurt substantially.
1) Warm-up thoroughly.
One of the most essential tips for weight training, taking time for a proper warm-up is the single best thing you can do to minimize your risk of injury.
Prepare your mind and body for the work to come with this simple 15–20 minute process; it will increase blood flow into the surrounding connective tissue and lubricate your joints.
You should perform 5 minutes of light cardiovascular exercise before each workout, and follow that with 4–5 warm-up sets of your first major exercise.
2) Don’t train unless you use proper form.
As tips for weight training go, this one is pretty high on the list.
Proper form and technique should be maintained with every exercise in order to keep the stress off your joints at the gym.
If you are jerking the weights around in a ballistic manner, squatting or deadlifting with a rounded back, or doing dangerous exercises, you will most likely hurt yourself at some point.
3) Stay within personal limits.
One of the most important tips for weight training, this must be remembered at the gym.
When you lift, it’s a personal battle, and if you start to compare yourself to others, you will get into big trouble.
The guy next to you and how much he is lifting has nothing to do with your training program.
You should always work with weights you can control with proper form; once you start adding on weights that you can’t handle to impress people, you can get hurt.
4) Always know when to wrap it up.
One of those major tips for weight training that every bodybuilder should adhere to is this one.
If you start fudging form because you cannot complete another rep of an exercise using proper form, the set is over, period.
Get rid of that weight and rest up for your next set.
You risk injury if you start using momentum and jerky body motions to force extra reps.
5) Pay attention to aches and pains.
Ignoring something serious is not part of the best tips for weight training, so listen up!
The idea of quitting just seems impossible after working through week after week of a weight training program.
So, we sometimes choose to ignore obvious injuries, “work through” the pain, and hope that it magically disappears, which it will not.
Usually, you’ll just make your injury worsen.
Once you feel that something isn’t right and sense that you probably shouldn’t be training, it’s time to hightail it to a professional so you can take the proper measures to heal.
In the long run, you’ve made a very smart move, although your short term progress may be temporarily affected.
You can learn even more tips for weight training and details about keeping your joints and connective tissues healthy for years to come by visiting www.MuscleGainTruth.com. I’ll teach you the specific way to perform a weightlifting warmup, and will provide you with streaming online videos that demonstrate the proper form for over 100 different weightlifting exercises.
GHTime Code(s): 203c4
Link to this page
Related posts:
