When building muscle, you always have a primary purpose of staying healthy. All your efforts during the last few months can quickly become a waste of time if you get injured. This is because you will be required to stay out of the gym for weeks, or even months, in case of severe traumas, and you lose the hard-earned muscle mass.
In our aim to improve body shape, we make the mistake of overlooking critical points of safe training. When planning a training routine, you must consider how secure you will be during this long way. Knowing the risks you take every time you go with bigger weights, more reps, or high-intensity training is the right path toward a successful muscle-building process.
Aside from these technical details, you must be aware of our body's biological limits. The attempt to surpass the boundaries is an excellent way to put more significant stress on your muscles, making them grow faster and bigger. But the edge between these sides is fragile; once you miss it just for a while, the risk of injuries isis imminent.
Why is the subject of injuries broadly discussed in bodybuilding? First, this sport involves lifting weights as a primary way to build muscle mass. The more significant the importance, the faster you build muscle. When lifting weights, we stress bones, tendons, and ligaments significantly. That’s why you have to prepare them for this- warm-up, gradually increase the weights you work with, and do other essential tricks.
Most of the time, bodybuilders go straight to the final stages when significant amounts of muscle cover their bodies. Good intent, but how you do, it may cost you serious health problems. To stay safe and enjoy the building muscle process, we will discuss the top mistakes every bodybuilder has admitted, at least on time.
In most cases, the leading cause of injuries is deficient exercises technique. Learning to perform an exercise properly is the right way to go. Many activities seem pretty straightforward, but the reality is quite different. For example, squats are the number one exercise of any training program. Many people miss the right way of execution, especially when it comes to keeping back in the correct posture. A great workout that teaches you this is the goblet squat. It is beneficial for gaining the ability to proper squat.
A weak lower back is the primary source of injuries. You can not go with heavier weights if you feel pretty helpless. That’s why you must harden it and then process movements that put more stress on it.
Missing the warm-up
Each workout has to be preceded by a warm-up session. It increases blood flow to the muscle, decreasing viscosity and promoting flexibility and mobility. This means that your muscles are ready for further exercises with no racism. How long it takes? No more than 10-15 minutes, and include some ultralight training performed at a higher speed. Curls, pull down, and bench presses are the basic movements to have in your warm-up and ready for work most of the muscles.
Stretching is not the same as a warm-up, but it could be another reason for injuries. Testing is about your movements before, after, or even during sets to relax muscles. It helps the power to get into an injury-resistant state. Moreover, the bloodstream to power is greatly improved, which means no soreness the next day.
Training too often for a long time can lead to an overtraining stage. This is when your body is depleted, and you still put on stress through weight-lifting exercises. The risk of injuries in these situations is very high. Also, overtraining gives no muscle growth since you can not add muscle mass when your body struggles to find energy for primary duties.
In the case of overtraining, the ligaments and tendons are affected too. Since they are pretty weak, they cannot resist the amount of stress you put on them. As a result, you get severe pain that keeps you out of the gym for a long time. In worse cases, bodybuilders are advised to cease gym training for months or years.
If you are dept at the principle of “the more you do, the more you get, "follow it carefully. In bodybuilding, the heavier the weights you work with, the bigger the gains. But if you decide to lift weights at a high intensity being unready for this, then be sure that there will not be a happy end. You have to use the weight accordingly to your experience. And so we get to the following error that leads to injury:
To handle big weights, you must have years of gym experience. You can not just come and choose the most significant weight and beg to lift them. There is one finish for it- injuries. To be safe, you must begin with the slightest importance and gradually increase them as you gain experience. Choose weights accordingly to your preparation level and compare them to others. Also, variables such as training intensity, number of sets, and reps have to be considered. Decide if you go with bigger weights but fewer sets and reps or lighter weights with higher settings and reps for each.
It all depends on your goals. For packing on muscle mass, you have to focus on heavier weights with low sets and reps and do such exercises as deadlifts. If you aim to get muscle definition, lighter weights for many sets and reps will work best for you.
Missing the spotting
If you are engaged in lifting exercises with big weights, you need a person to assist you. Even though you may feel that you can do it alone, there is always the risk of dropping ping the barbell over you. In case of harmful movements, the presence of a partner is demanded. It is better to ensure you will always be helped than to make it at your own risk.
Bodybuilding is a kind of sport where injuries are always possible. But to keep them away from you and enjoy a lengthy training process,, make you understand and avoid all the mistakes mentioned above.