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Listen,
if you want to get big, you have to train big.
Entering the gym
and simply going through the motions without a sweat just
isn’t going to get the job done. You have to overload
those muscles with heavy weight and high intensity if you
want to see real results. This is without a doubt the most
effective means of stimulating muscular growth.
Muscles grow due
to a natural adaptive survival response, and if you don’t
give them a damn good reason to grow, well, they won’t. |
While training hard and
heavy may be awesome for your muscles, it can be trouble for the
health of your joints and connective tissue. This is simply the
reality of intense weight training, and while there are no
guarantees that you will be able to completely avoid getting
injured, you can certainly take specific steps to lessen the chance.
An injury is the absolute
last thing you could ever hope for, as it will stop you dead in your
muscle-building tracks.
Down below I’m going to
outline my “5 golden rules” when it comes to minimizing the risk
of injury. If you can honestly say that you implement all 5 of these
into your training program, then your risk of getting hurt will be
much lower than someone who does not.
1)
Always perform a thorough warmup.
A proper warmup is the
single best thing you can do to minimize your risk of injury. This
simple 15-20 minute process will prepare your mind and body for the
hard work to come by increasing blood flow into the surrounding
connective tissue and by lubricating your joints. I would recommend
that you perform 5 minutes of light cardiovascular exercise before
each workout followed by 4-5 warmup sets for your first major
exercise of the routine.
2)
Always train with proper form.
This should go without
saying. Every exercise that you perform in the gym should be done
with proper form and technique in order to keep the stress off of
your joints. If you start squatting or deadlifting with a rounded
back, jerking the weights around in a ballistic manner or performing
dangerous exercises you are almost guaranteed to hurt yourself at
some point.
3)
Always train within your own personal limits.
Weightlifting is a
personal battle, and letting your ego take over is almost always a
recipe for disaster. It doesn’t matter what the guy next to you is
benching and it is completely irrelevant to your training program.
You must always use weights that you can handle and control with
proper form, and if you start piling on the plates to impress the
people around you, you’ll be stretching your limits and putting
yourself in a very vulnerable position.
4)
Always know when to quit.
If you cannot complete
another rep of an exercise using proper form, the set is over, plain
and simple. Put the weight down and rest up for your next set. If
you start using huge amounts of momentum and jerky body motions to
crank out a couple of extra reps, you’ll be on the sidelines
before you know it.
5)
Never ignore your aches and pains.
When you’re motoring
along through a training program and are making progress from week
to week, the idea of quitting just seems impossible. This can
sometimes lead us to ignore those obvious injuries and pretend as if
they aren’t really there as we often “work through” the pain
and hope that it magically disappears.
More often than not, it
will only get worse. If you feel that something definitely isn’t
right and can sense that you probably shouldn’t be training, gGet
the problem checked out by a professional and then take the proper
measures to heal. While it may hurt your progress in the short term,
the overall long-term effect will be a positive one.
You can learn even more
details about keeping your joints and connective tissues healthy for
years to come by visiting my website using the link below. I'll
teach you the specific way to perform a proper weightlifting warmup,
which will not only greatly decrease your chances of injury but will
also result in virtually instant strength increases for your major
exercises...
About The Author
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Once an awkward,
pencil-necked "social reject", Sean Nalewanyj is
now a renowned bodybuilding expert, fitness author, and
creator of the most celebrated natural bodybuilding program
online today: "The Muscle Gain Truth No-Fail
System".
If you can spare
just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and
co-workers staring in disbelief... ALL in just a matter of
months: www.MuscleGainTruth.com |
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