Listen… if you want to get big results, you have to train big.

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…
 

Injury Prevention Tip #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.

Injury Prevention Tip #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.

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Injury Prevention Tip #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.

Injury Prevention Tip #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.

Injury Prevention Tip #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, get the problem
checked out by a professional and then take the proper measures
to heal.

These 5 steps won’t guarantee that you’ll remain injury
free, but if you incorporate them all you will greatly lessen
your chances.

Sean

=============================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
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