By: Sean Nalewanyj
Submitted: 2009-11-16 07:09:18 | Word Count: 1058
The fact is that if you want to be big, you have to train big. You won't get results by going to gym and not even breaking a sweat.
It's all about overloading your muscles with heavy weights and intensity to get real results. Since muscles grow due to a natural adaptive survival response, you have to give them a good reason to grow or they won't.
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While training hard and heavy might be a sweet deal for your muscles, don't forget that the health of your joints and connective tissue can be compromised. This is a part and parcel of intense weight training, so although there are no guarantees that you will avoid injury, there are things that you can do to lessen your chances
An injury is the worst case scenario, as it will stop you dead in your muscle-building tracks. Check out my 5 golden tips for weight training designed to minimize your risk of injury.
1) Commit to a thorough warm-up.
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.
I would recommend that you perform 5 minutes of light cardiovascular exercise before each workout followed by 4–5 warm-up sets for your first major exercise of the routine.
2) Don't train unless you use proper form.
Proper form and technique should be maintained with every exercise in order to keep the stress off your joints at the gym.
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) Stay within personal limits.
Weightlifting is a personal battle, and letting your ego take over is almost always a recipe for disaster. For your training program, the dude next to you and how much he benches is irrelevant.
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 stop.
This is one of those tips for weight training that every bodybuilder should adhere to. When you are incapable of doing another rep using proper form, the set is over, plain and simple.
Put the weight down and rest up for your next set. You risk injury if you start using momentum and jerky body motions to force extra reps.
5) If you feel aches and pains, don't ignore them.
One of the top tips for weight training, this will make certain you don't spend your workout ignoring something serious. 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. More often than not, it will only get worse.
It's critical to get the problem checked out by a professional and to take the time to heal if you feel that something definitely isn't right. While it may hurt your progress in the short term, the overall long-term effect will be a positive one.
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