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5 Rules to Avoid Injuries in The Gym

By: Charanjit singh ghotra

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Listen, if you want to get big, you have to train big.

Don't think it is enough if you stop by at your local gym once in a while to do some weightlifting. It won't have any effect if you don't do it regularly. You must stress your muscles in order to stimulate them to grow.

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.

While training hard and heavy may be awesome for your muscles, it can be trouble for the health of your joints and connective tissue. This is simply the reality of intense weight training, and while there are no guarantees that you will be able to completely avoid getting injured, you can certainly take specific steps to lessen the chance.

An injury is the absolute last thing you could ever hope for, as it will stop you dead in your muscle-building tracks.

Below I will outline my 5 golden rules when it comes to minimizing the risk of injury. If you can honestly say that you implement all 5 of these into your training program, then your risk of getting hurt will be much lower than someone who does not.

1) Always perform a thorough warmup

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) Always train with proper 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) Training within your personal 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.

Stop when you have reached the point that you cannot complete another rep in its proper form. Put the weight down and rest up for your next set. Don't start to squeeze out an extra bit with jerky sounds. If your muscles tell you to stop then take a break.

5) Do not ignore pain or aches

When you carry out your training week after week it might impossible to quit at some point. However, there are certain points when you just have to stop. Never ignore signs of injuries or pain as it will probabaly get worse over time given the fact than you need 100% energy from your body.

It may hurt your progress short-term but it will benefit you long-term if you get a small problem checked my a med before it gets bigger.

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.

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If you really want to gain muscles you can learn even more details about keeping your joints and connective tissues healthy for years to come see which are the books I recommend at Muscle Training Books Reviewed

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5 Rules to Avoid Injuries in The Gym

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