>Pardon me, but can you hand me my lumbar back. Bodybuilding Injuries
After being in the gym business for the past 17 years I have seen my share of lifters getting hurt. A majority of the injuries are shoulder related from bench pressing. Others include lower back spasms from deadlifting and squatting, torn biceps from a preacher curl and sore joints. I had a few injuries myself. I had a major one some years ago in my upper back/shoulder area. I was doing behind the neck shoulder presses and all of a sudden I heard a pop and then radiating pain. The next week I barely could bench an empty bar. It took months to recover from that uninviting setback. The next thing I asked myself is what caused this horrific injury and how to not let it happen again.
I was training six days a week at the time and came to the conclusion I was drastically overtraining. I wasn't giving my body enough time to recover from the last workout.
Lets go over some important issues to help prevent injuries. Make sure to warm up before hitting it hard. Do a little cardio to get the blood moving and some light stretching. Don't lift too much right away.
It is best to follow a good cycle or periodization program. A cycle program varies the weight used and the number of reps each week. Use a lifting program that works the complete body. This will help prevent muscle imbalance.
Did you ever see a lifter that only benches and works his arms. They start to look hunchback because their chest muscles are a lot stronger than their back. The stronger chest muscles pull together. Mix up your routine at least once a month with new exercises. Keep it fresh.
Make sure to fuel your starving muscles after you workout with the right nutrition. This will help you recover faster and get ready for the next workout.
Principles of injury prevention.
Warm up properly before lifting.
Don't stay on a continuous regiment
Don't lift too much to fast.
Stay on a bodybuilding diet.
Don't Overtrain.
Work the whole body to prevent muscle imbalance
Since I learned the error of my ways, I haven't had a serious injury from bodybuilding since. I not saying following these principles will totally stop injuries. But it will help prevent them.
Kevin Doberstein is a Certified Fitness Trainer living in northern WI. He has been a natural bodybuilder for 25 years. His web site is www.nature-boy-bodybuilding.com, Nature Boy, Your Natural Bodybuilding web source. Check out his book at http://www.cafepress.com/nature_boy_bb.15317423 Pre-Workout Nutrition for Bodybuilding
About the Author
Kevin Doberstein is a Certified Fitness Trainer living in northern WI. He has been a natural bodybuilder for 25 years. His web site is Nature Boy, Your Natural Bodybuilding web source. Check out his book Pre-Workout Nutrition for Bodybuilding
This little known secret has been used by bodybuilders for sometime now to achieve astounding results, including healthy weight loss when necessary.
Keep in mind, however, that bodybuilders also practice the diet basics of healthy weight loss...nutritionally sound and balanced diets with muscle building exercises.
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Bodybuilders have successfully overcome one of the toughest obstacles to healthy weight loss...a slower resting metabolic rate.
Dieting to lose weight evokes a strong counteraction by the body to conserve energy. When you start a diet, one of the means to lose weight involves eating fewer calories. This acts as an alarm and signals
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