|
Bodybuilding
Program Basics
|
Bodybuilding
Injuries
Pardon
me, but can you hand me my lumbar back. Bodybuilding
Injuries by
Kevin Doberstein CFT
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
|
