Many articles are written about bodybuilding nutrition, training, and supplementation. However, one key element of bodybuilding success is often overlooked. Despite being the foundation for all other bodybuilding success, most trainers don’t even consider thinking about injury prevention until they experience their first injury. Injuries to the body – whether they are muscle, tendon, or otherwise – prevent bodybuilders from training to their full capacity, and therefore result in lost bodybuilding progress. Here are six keys to remember which just might keep you in the gym, and off the injured reserve list. Consistency Many injuries occur when a trainer is attempting to come back from a short or extended layoff. Ten reps on the flat bench with 225 might have been a good warm-up when you were training all the time. But after a break, your body ...

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Success contains lessons that are hard learned from all of our mistakes. Wise people learn from their mistakes, but those who are even wiser among us are those individuals who are capable of learning from other peoples mistakes. These mistakes could had a detriment from the onset and that’s the reason as to why imparting advice from them to anybody who wants to be a bodybuilder is the most important thing, hoping that it will prevent such mistakes from replication in their fitness years. The initial grave mistake is being over enthusiastic at the onset of the training program leading to overtraining. One could train really hard and even too long devoid of an adequate time to recover or rest. Don’t spend long hours in the gym. It could burn you out since you are left without enough energy to take ...

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Entering 2008, IFBB Professional Bodybuilder Vic Martinez was perhaps the brightest star in the bodybuilding universe. Sure, Jay Cutler had just defeated him for the 2007 Mr. Olympia title, but the judging decision was questioned by many in the industry, including many in the Cutler Camp. The world watched with excitement as Victor prepared for the 2008 Arnold Schwarzenegger Classic, where he attempted to win again, over Dexter Jackson and a very upstart Phil Heath. The bodybuilding world was abuzz, and everyone expected Victor to deliver one of the greatest bodybuilding packages every seen to the bodybuilding stage in March of 2008. Suddenly, with just a few weeks to go before the show, word broke on the message boards that Victor had severely damaged tendons in his knee, and would be out of bodybuilding competition for over a ...

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Sometimes, you just can’t put the toothpaste back into the tube. There are many examples of this in life. In relationships, you can’t un-say hurtful things. In the realm of belief, you can’t “un-teach” ingrained political or religious convictions. Programs such as Microsoft Word offer an “Edit-Undo” option. Life, however, does not. When a bodybuilder injures his shoulder, there is a good chance this injury will hamper his progress or limit his possibilities for the rest of his life. He’ll always be a bit more apprehensive when going for a max lift. Each workout for anything remotely will have to start with several minutes of stretching the shoulder with a light dumbbell or a 5-pound plate. The weakness in the region will always be there, in the back of your head, for the remainder ...

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As much as you would want to be careful in the gym accidents will always find a way of happening. It is important that each and every member of the gym be able to dispense first aid to the injured person before the affected person can be taken for more specialized medical attention. Remember that time is always of the essence in these situations and that however slightly significant the wounds or injuries may tend to appear you can never be too sure especially in the gym. Some of the most common wounds that may be gotten as a result of training, more so with weights, will include injuries like ligament dislocation or slight fractures. This very article will provide some guidelines on things that can be done in the event that injury is incurred in the gym. These actions are critical ...

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What is the number one cause of injuries in the gym? If your answer is weight training then you are absolutely correct. This however can not deter us from using weights as weight training usually has a lot of benefits when it comes to improving a person’s body physique. Here is a sneak preview of the beneficial aspects of lifting weights; It helps in improving your athletic performance and in sports. Weight training provides an improved mind state. Weight training betters your sleep regimen. Enables you to age more gracefully Improves your body posture and balance Weight lifting will help in improving your health as it reduces the chance of developing osteoporosis. It also betters your body’s metabolism. This will help you in losing fat because when you train you gain muscles and this is what increases the body metabolism It ...

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Q:  I have tiny wrists - tiny joints in general - and while my forearms are decently proportioned to my arms, I am finding it more and more painful in the ligaments and joint area of the wrist as I increase weight. Anything I can do to remedy that? A: Bones are bones and you can't do a darned thing about that. With resistance training, they will increase in density within the internal matrix. But remember that ligaments, bones and tendons all develop much slower than muscles. That's always been the caveat of rapid growth from AAS. The downside is, joints and tendons can't keep up as well, and sometimes the fallout is that joint pain or weakness can produce injury. There is some research out there that facial stretching can strengthen tendons surrounding joints. It is done between ...

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A lot of debate has taken place as to whether or not barbell presses behind neck are a safe movement for training shoulders. The effectiveness of the movement cannot be denied – it requires the three heads of the shoulder, along with the triceps, forearms, and upper back, to exert effort. The movement builds mass, no doubt about that. The shoulders are forced to push a heavy weight skyward, and numerous muscle fibers in the upper body are recruited as a result. Barbell press behind the neck can be an effective movement as long as the bar isn’t lowered too far. This is the position which places an undue amount of stress upon the rotator cuff and deltoid muscles. With most exercises, a full range of motion ensures the highest possible number of muscle fibers is recruited. ...

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Q:  What are some of the ways I can protect my knees in general and during heavy lifting? A: First off, you need the right equipment if you're going to lift heavy. Buy knee sleeves, wraps or whatever. We recommend knee sleeves as they are made for the knee and don't have the ability to cut into various tendons like wraps do. Wraps come around your knee multiple times, and can impinge upon your joint incorrectly. They are also tighter in the center of the wrap strip than the edges so that creates an uneven tension. Next, try to focus on ankle and hip mobility exercises. They are the foundations of your stability and ability to move up in weights without compromising joints. Keep balance in your training, too, by doing as much hamstring and glute work as you do quad work. Imbalances are ...

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Q: I have been bodybuilding now for about 3 years and am developing nicely. My question isn’t about how to make a body part grow, it’s about injury prevention. I understand how to avoid injury to the knees when working legs, and how to avoid injuries to other body parts, but am a little unclear about preventing shoulder injury and wanted to know what to avoid and what to do? A: Shoulders are one of the most important body part/ joints in which to preserve soundness. They make all upper body exercises possible, just as knees make all lower body work possible, and are about as crucial to a bodybuilder’s success as the knees. I’d even say that blowing out a biceps or triceps muscle would be less serious in the long run than a rotator cuff or super spinaetus injury to the ...

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