Quite a bit has been written about how to build muscle
effectively. You can find many different books and
websites devoted to the subject of weightlifting and muscle
building. Unfortunately, not all of these resources devote
much time to injury prevention. It's easy to understand
why. After all, most beginners who are eager to build
muscle quickly probably find the subject of injury
prevention boring. Most new trainees would probably rather
learn how to "get ripped" than to bother with safety tips
or advice about recovery methods. Let's face it, though.
If you do pick up an injury, it can put you on the
sidelines for quite a while, and where will your muscle
building program be then?
With this in mind, here are three quick tips for avoiding
injury:
1. Stretch on a regular basis. It would be hard to
overstate the importance of stretching if you want to
prevent injuries while training. If you train consistently
without doing any stretching, your muscles and tendons can
become short and taut. This will significantly increase
your chances of injury. Stretching, on the other hand,
lengthens the muscles to increase flexibility. Have you
ever seen bodybuilders who are really huge that can barely
bend over to touch their toes? A consistent program of
gentle stretching can keep you from becoming one of those
guys. (note: Generally speaking, you want a mild tension,
not pain. Overstretching can cause injuries as well, but
don't let that stop you. Find yourself a good resource in
the subject of stretching.)
2. Don't lift beyond your means. You've heard of not
spending beyond your means, right? Well, in the same way,
don't try to lift weights that are way too heavy for you.
You need to challenge your muscles, but overdoing it can
quickly lead to an injury. Whether you do it to impress
those around you or are just trying to advance as quickly
as possible, forget it. Gradually increase your weights,
and you'll get there eventually.
3. Consider using joint supplements While the exact effects
may not be proven yet, there is enough evidence for you to
at least consider some of the supplements. Fish oil in
particular is highly recommended for reducing inflammation,
and the food and drug administration now acknowledges that
Omega-3s (like those in fish oils) may reduce the risk of
heart disease. You should also consider taking flax oil,
glucosamine, and similar products that help reduce
inflammation and protect your joints and connective tissue.
This is certainly not an exhaustive list, but hopefully it
will get you started on the road to preventing injuries.
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If you would like to learn more about how to gain weight,
visit Jon Cardozo's Web site at
http://maximum-muscle-gain.com . Learn the secrets to
building a muscular physique and avoid the myths of the
bodybuilding industry. Brought to you by Jcardozium.
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