Do You Put Your Joints, Muscles And Ligaments At Risk Each Time You Train?

Do You Put Your Joints, Muscles And Ligaments At Risk Each Time You Train?

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Weight training or bodybuilding is a terrific sport with loads of physical and psychological benefits attached to it, but there are risks involved too. This article is to heighten your awareness of those risks.

As you progress, you will build up to a stage where youre handling considerable amounts of weight, as your muscles grow and you build up your body. To build muscles you have to get stronger, and the only way to get stronger is to lift bigger weights - this is fact.

You may well get to the stage where youre squatting for reps with more than double your bodyweight across your shoulders. You will hopefully also get to the stage where your dead lifting even more weight than that.

Its absolutely vital that you warm up properly before each and every workout that you do, and even more important when you get to this advanced stage in your quest to build your ideal body.

Stretching is also an important part of weight training. Never, and I do mean never, stretch when youre muscles are cold - this is a sure route to injury, so ignore anyone who tells you to stretch before youve warmed up.

Theres effectively two types of warming up that you need to be aware of;

1/ Warming up before your train
2/ Warm up sets of your weight training exercises.

Its vital that at the very least you warm up the muscles youre going to train in your upcoming workout. Theres a whole load of different ways of warming up before you train, from using a stationary bike, using a skipping rope, or doing some weight training exercises without any weight, just to get the blood flowing.

A good example would be say a set of 20 slow squats all the way down without any weight. Whatever you choose, it needs to be just enough you get you nice and loose - shouldnt take you more than say 10 minutes.

As regards warm up sets, never ever skimp on these. As a general rule, youll need more warm up sets before a compound exercise than for an isolation movement, simply because youll be handling more weight in the compound exercise.

Here are some general guidelines to be used as a jumping off point - tweak them to suit you.

If you were about to do the squat for example, you might start with a warm up set of say eight reps with 50% of your work set weight. Then rest for one minute, and do say six reps with 65% of your work set weight. Then rest two minutes and do a third set of four reps with 75-80% of your work set weight. This should be enough to get you ready for the all important work sets.

Never rush your warm up sets - as well as warming you up, they act as an important rehearsal of exercise form for your work sets. What youre aiming for is to be fully warmed up and raring to go for your work sets. You dont want to be wiped out before you train from too much warming up, but if youre unsure, do more warming up than less.

You may well find that as the weather gets colder you need more warm up work. You will certainly find that as you get older you need more warm up work.

Dont look on warming up as a chore to be gotten out of the way - its a vital part of bodybuilding that helps prevent injury. Injury is the one thing that will bring your bodybuilding dreams to a grinding halt, so always warm up! Keep injury at bay and build your ideal body.







About the Author:
If youd like more information, Ged McCabe has put together a complimentary 21 page report, The 15 things you need to know about designing your own body building program, plus a 2 hour complimentary MP 3 recording.

To download both instantly, visit;
http://www.bodybuildingthatworks.com

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