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Body Building Basic Rules, How To Build Muscle Safely
October 20, 2009 | Leave a Comment
Something that a lot of people get caught up in when trying to build muscle is lifting the heaviest weight at all times. The one thing that slips the minds though of these people is making sure that you do in a safe manner.
There are some guidelines that you will need to follow to make sure that you workout hard but reduce the risk of injuring yourself in the process.
1) Always check and double check you have put the barbell collars on before you start lifting. One side can be made heavier by just a slight looseness of a collar. The heavier side will drop down and the weight disc can slip further and drop off. The heavy side will now force up the light side. The barbell will then swing through the air and could do some real damage to people or equipment!
2) Always use a spotter. Yes, it’s understandable that we all take pride in our workouts, but we shouldn’t risk injury. Even though you feel there won’t be any problems, keeps a person watching over you “Just in case.” It’s possible you can have an off day and end up struggling. You definitely don’t want to be weighted down by a heavy barbell, or be the butt of jokes around the gym.
3) If you’re sick, take a day off from the gym. To be honest you won’t have a good workout like you would if you were healthy. If you do go, you could end up losing 3 or 4 days because your sickness got worse. You have to remember that working out will actually lower your immune system, which will affect your illness. So steer clear of the gym, you’ll be happier if you do.
4) Correct technique is always important. If you try to do too much with your sets or exercises, it’s possible that serious injury can occur. Even if you don’t get hurt, you won’t be focusing in on the targeted muscle, and your results won’t be anywhere near where you want them.
5) Do not over do it. It is very common when motivation is high especially for newbie’s that you want to lift weights as often as possible. This motivation is fine but working out everyday or even every second day will likely be too much for the majority of people unless a split routine is used. You will actually weaken your muscles if you workout again when they are not yet fully recovered.
6) Diet is another key to your success. You will want to have the right nutrition because your body is going to be burning off a lot of things in the process of your workout. Eating bad foods can cause your body to break down not giving you the results you are looking for.
7) Showing off is a big no-no. If you’re lifting too much weight or competing with friends it’s great for motivation, but it can also end in disaster. Just stick with trying to beat your own personal scores. Keep track of what you do each day and figure out what you need to do tomorrow in order to be better. It will be enough motivation and it will reduce the risk of injury.
Adequately warm up. If you fail to do your muscle are more likely to snap and give-way. This can keep you out of action for weeks or possibly even months. It is very easy to do, 5-10 minutes aerobic work, a few stretching exercises and then a few warm up sets will be enough.
If you can take advantage of each one of these, there isn’t any reason why you can’t build muscle safely. Plus, you’ll get much better results in the process.
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