|
||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
Home | Health & Fitness | Muscle Building It won't help if you enter the gym and just go through your motions without any sweat at all. You will have to overload your muscles to stimulate muscle growth. Muscles grow due to a natural adaptive survival response, and if you don't give them a damn good reason to grow, they won't. People doing serious training are always at a higher risk of injury. But there are several simple steps that when performed carefully will reduce your risk of injury. An injury will stop you in your tracks when doing serious muscle training. Here are my personal tips for you to reduce your risk of getting hurt while working out. 1) A thorough warm-up phase 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 body for the hard work to come by increasing blood flow into the surrounding connective tissue and by lubricating your joints. I 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) Train with the right 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) Know your own limits This is not ego training here. You are not in the gym to impress people around you or show the next to your that your can lift more. This is a long-term, scientific and boring process. Always stick to your own limit - not those of somebody else. Don't get into contests or challenges in the gym. This is training - not competition. 4) Know when you should quit. I sometimes see guys that always try to crank out a couple of extra reps at a point when they should have stopped. Don't do it. If you cannot complete another rep in its proper form then it is time to quit. 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 issue checked 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. There is also a 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. Article Source: http://www.articlewheel.com
If you really want to gain muscles you can learn even more details about proper training for growing your muscles see which are the books I recommend at. My secrets to gain muscles
|
  RSS Feeds by Category |
|||||||||||||||||||||||||||||||||||||||||||||||||||||
