Tips for Weight Training: Avoiding Injuries

By: Sean Nalewanyj

Listen... if you want to get big, you have to train big. It can't be about entering the gym and going through the motions without even breaking a sweat.

If you want to see real results, you have to overload those muscles with heavy weights and high intensity. It's important to realize that muscles get big as a natural adaptive survival response; if you don't give them a damn good reason to grow, they're not going to.

Remember, while intense training may be awesome for your muscles, it can also mean problems for the health of your connective tissue and joints. It's important to remember that this is inherent in intense weight training, so even though there are no guarantees that you can avoid injury, you can certainly take steps to lessen those odds.

Getting injured is hugely problematic, as you will have to stop muscle-building until you heal.

Lower your risk of injury with my 5 golden tips for weight training given below.

1) Don't skip your warm-up!

Taking part in this easy, this 1520 minute process will prepare your mind and body for the hard work to come, by upping the blood flow into the surrounding connective tissue and by lubricating your joints in preparation. I would recommend that you perform 5 minutes of light cardiovascular exercise before each workout followed by 45 warm-up sets for your first major exercise of the routine.

2) Proper form is essential.

After all, you need to keep the stress off your joints at all times, and that can only be done by sticking to proper form and technique.To keep the stress off your joints, every exercise should be completed done with proper form and technique.

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) You have to train within your 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 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 quit.

Without a doubt, this is one of those tips for weight training you need to listen to. No ifs, ands, or buts-once you are at the point where you can't do another rep using proper form, your set is finished, plain and simple.

Get rid of that weight 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.

Ignoring something serious is not part of the best tips for weight training, so listen up! When you're motoring along through a training program and are making progress from week to week, the idea of quitting just seems impossible.

The desire to keep going can make us ignore those obvious injuries and work through the pain instead of healing it. It's not uncommon to make your pain worse.

When you get to the point where you have a feeling that something's not right, go get the problem checked out and take the time to allow it to get better. Although it might kill your short-term progress, the long-term effect will be a positive one.

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