Listen, if you want to get big, you have to train big. Entering the gym and simply going through the motions without a sweat just isn’t going to get the job done. You have to overload those muscles with heavy weight and high intensity if you want to see real results. This is without a doubt the most effective means of stimulating muscular growth. Muscles grow due to a natural adaptive survival response, and if you don’t give them a damn good reason to grow, well, they won’t.
An injury is the absolute last thing you could ever hope for, as it will stop you dead in your muscle-building tracks. Down below I’m going to 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) Before you start your routine perform a proper warmup. There are 2 main reasons to perform it: If you don’t warmup adequately, your chances of injury will increase dramatically. And it will also affect the amount of weight that you are able to lift during your actual workout. When you perform the warmup in the right way, your possibilities to lift heavier weights increase. This will stimulate your heart and lungs. It will also increase the secretion of synovial fluid lubricating your joints.
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) You must never try to compete. It is an obvious situation that if a bigger guy is training next to you, you will definitely want to outdo him. Well, if you ever feel like doing so, don’t, because you are just inviting trouble. That’s because your ego is perhaps the rival greatest rival you’re dealing with which is nothing but a recipe for disaster. Don’t even bother how much the guy next to you is lifting. Stick to your training program.
4) Never try to over-train. If you feel that you can’t handle it anymore, the best thing to do is stop and take some rest until the next set. This situation, perhaps is the most injury-prone that you can ever get yourself into.
5) Watch out for signs. Watch out for a probable sign of a forthcoming injury. Therefore, if you experience some pain after an intense workout, stop! Take a break for 1-2 days until the pain is completely gone.
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 problem checked out 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.