If you’ve started frequenting the gym very often, it means you’re well on your way to getting a strong, toned, muscular and healthy body. When you dedicate ample time to bodybuilding, the gym becomes almost like a second home and a comfort zone that enables you to work towards your training goals. As this habit progressively transforms into part of your lifestyle, you make it a priority, no matter what and nothing can stop you from putting in time and effort in training. However, the one thing that can kill your record and set you back is a bodybuilding injury.
Here are some of the main causes of injuries and best ways to avoid them.
Not Concentrating Enough
When you are training, particularly with heavy weights, you have to stay extremely focused. If you don’t, you put yourself at risk for injury, sometimes with very grave consequences. While in the gym, put aside your daily stressors and allow yourself to stay completely involved in training. When your mind is in tune with your muscle, not only will it help you make great progress in bodybuilding, you will also find that training can effectively help you de-stress as well.
Using Excess Weight
It’s true that lifting more weight builds muscle mass. However, it should be done gradually and steadily. Never try to full around with heavy weights without gradually preparing for it. Many times, guys want to show off and take on more than they can handle, only to result in injury and embarrassment.
When you want to try heavier weights, start slow and do it with the help of a partner or trainer. When you go for this kind of training, there are various outcomes that could occur. One is that it could benefit you (very slightly) by building muscle, as you hope. Two, you may not benefit at all, and three, you could actually injure yourself in addition to a lack of benefit. These outcomes depend on how you handle this situation and what precautionary measures you take – like seeking assistance from someone. Also, it is best to do these kinds of heavy weight exercises in a cyclized method. It is best to use weights that you can do anywhere between 4 and 12 reps per set. Start with weights that you can perform 12-15 reps and increase weight week by week to perform 8-10 reps until you have gradually increased to a weight that allows you four reps. After a week’s break, resume this cycle.
Keeping Incorrect Form During Exercise
Whether you work out at home or at the gym, ensure that you perform all exercises correctly. Don’t be lazy or cut corners. Maintain control of the weight all the way till you put it down. Be patient with yourself and the process and always make safety a priority.
Stop Just Before Exhaustion
Don’t push yourself to complete exhaustion, when using heavy weights. Stop just one repetition prior to this point. When you know your limits and stop accordingly, you prevent injury as well as over training; both of which will only set you back
A warmed up muscle is stronger and more flexible than an unheated one. Heating should be done to avoid fatigue. Gradually increase weights.
You may or may not be aware that your muscles, bones, and ligaments can sustain a set weight limit. This varies between individuals. Therefore it is possible to perform an exercise with heavy weights in the correct form and yet cause damage to a muscle or ligament. This is why it is essential to be cautious and push yourself only gradually while knowing your limitations or learning them as you go forward.
It is true that if you don’t push yourself, you will never be aware of your full potential. However, this should be done cautiously and progressively. Practice patience with yourself and the process, train well, eat right, and get adequate rest and you will see promising results.