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Top 5 Mistakes That Lead to Injuries




When building muscle you always have as a main purpose to stay healthy. All your efforts during last few months can easily turn into 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 serious traumas and you lose the hard earned muscle mass.

In our aim to improve body shape we make the mistake to overlook key points of safe training. When planning a training routine, you have to take in considerations how safe you will be during this long way. Being informed about the risks you take every time you decide to go with bigger weights, more reps or high intensity trainings is the right path toward a successful muscle building process.

Aside of these technical details, you have to be aware of biological limits of our body. The attempt to surpass the limits is considered a good way to put a bigger stress on your muscle, and in result make them grow faster and bigger. But the edge between these sides is very thin and once you missed it just for little, the risk of injuries are imminent.

Why the subject of injuries is largely discussed in bodybuilding? First of all, this kind of sport involves lifting weights as a main way to build muscle mass. The greater is the weight, the more faster you are building muscle. When lifting weights we put a big stress on bones, tendons and ligaments. That’s why you have to get them ready for this- warm-up, gradually increase the weights you work with and other important tricks.

Most of the time bodybuilders went to get straight to the final stages, when big amounts of muscle cover their bodies. Good intent but the ways you do it may cost you serious health problems. In order to stay safe and enjoy building muscle process we will talk further about top mistakes that every bodybuilder have admitted at least on time.

Poor technique
In most of cases, main cause of injuries is deficient exercises technique. Learning to a perform an exercise properly is the right way to go. There are many exercises that seems pretty simple to execute, 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 right posture. A great exercise that learn you this and is goblet squat. It is very helpful for gaining the ability of right squat.
A weak lower back is primary source of injuries. You can not go with heavier weights if you feel it pretty weak yet. That’s why you have to harden it and then process to movements that put more stress on it.

Missing the warm up
Each workout have to be preceded by a warm-up session. It allows to increase blood flow to the muscle, decreasing viscosity and promoting more flexibility and mobility. This means that you muscle are ready for further exercises with no risk for them. How long it takes? No more than 10-15 minutes and include some ultralight exercise performed at a higher speed. Curls, pull down, bench presses are the basic movements to include in your warm up and ready for work the most part of the muscles.

Stretching is not the same as warm up, but it could be another reason of injuries. Stretching is about the movements you do before, after or even during sets to to relax the muscle. It help the muscle to get into a injury resistant state. Moreover, the bloodstream to muscle is greatly improved, which means no soreness on the next day.

Training too often for long time can leads to an overtraining stage. This is when you 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 you body is struggling to find energy for main duties.

In case of overtraining, the ligaments and tendons are affected too. Since they are pretty weaken, are not able to resists to amount of stress you put on them. In result you get severe pain that keep you out of the gym for long time. In worsen cases, bodybuilders are advised to cease gym training for entire months or years.

If you are an adept of principle of “the more you do, the more you get”, follow it carefully. It is true that in bodybuilding the heavier are the weights you work with than the bigger are the gains. But you decide lift weights on a high intensity being totally unready for this yet, then be sure that there will not be a happy end. You just to use the weight accordingly to you experience. And so we get to the next error that leads to injury:

Big weights
For handling big weights you need to have years of experience in the gym. You can not just come and choose the biggest weight and begging lifting them. There is one finish for it- injuries. To be safe, you have to begin with smallest weights and gradually increase them as you gain experience. Choose weights accordingly to your preparations level and compare to other. Also, such variables training intensity, number of sets and reps have to be taken in consideration too. Decide if you go with bigger weights but less sets and reps, or lighter weights with higher number of sets and reps for each of them.

It all depends on your goals. For packing on muscle mass you have to focus on heavier weights with low number of sets and reps, and do such exercises as deadlifts. If you aim to get muscle definition than 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 to have a person to assist you. Even you may feel that you can do it alone, there is always the risk to drop the barbell over you. In case of negatives movements the presence of a partner is demanded. It is better to make sure you will always be helped, than to make it on your own risk.

In fact, bodybuilding is a kind of sport where injuries are always possible. But to keep them away from you and ejo long training process make you understand and avoid all the above mentioned mistakes.


Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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