Body Building Resources





Nine Most Common Causes of Body Building Injury
By Jean Lam

Think you're safe from workout injury? Think again. Body building is not a completely safe sport. Bodybuilders work with extremely heavy weights and at the limits of their strength, and a single misstep can have serious consequences. Here are nine of the most common causes of workout injury.

Bad technique. This is by far the most common cause of workout-related injury. If you're not getting your technique right, you are setting yourself up. Bad technique causes joint damage, muscle rips and tendon tears. Under the kind of weight you're using to build strength, even the slightest deviation from correct technique can cause serious problems. And if you lose control of that heavy weight for even an instant, you could cause injury to yourself or others.

Bad warm-up technique. If you don't get the blood flowing in your muscles with a few quick, light practice reps, you're asking for trouble. A good warm-up routine increases flexibility, promotes blood flow, and gets your muscle ready for the heavy punishment you're about to inflict on it. Without a warm-up, your muscles will go into your workout cold-and may not be up to the task, especially if you're working a heavy load. Most professionals suggest a five-to-ten-minute warm-up consisting of approximately 20 to 25 reps of exercises that work the whole body under very light weight. Cardio workouts such as jogging, stair climbing, swimming and stationary biking can also provide an adequate warm-up.

Failure to stretch. Stretching should be done after your warm-up, between sets and after you're done weight training. It keeps muscles relaxed and flexible, promotes blood flow and actually increases muscle growth. In addition, a good stretching session after your workout can greatly reduce soreness the next day. If you don't stretch often during your workout, not only do you risk injury but you also won't build muscle as efficiently as you could.

Distractions. Allow yourself to become distracted by other weight lifters, conversation or noise around you, and you could find your grip slipping or your balance going at a critical moment. Do whatever you need to do to ensure you're completely focused-from bringing your own music to block out sounds to going to the gym alone so your friends can't distract you.

Working out too hard after a break. If you've been off your workout routine for more than a week or so, chances are you will have experienced at least some loss of strength. It can be dangerous to jump right back in where you left off after a break of significant length. You may not be capable of handling the same weight you could handle before. When coming back from a long break, start slow.

An inattentive spotter. Many body builders rely on spotters to help them through the heaviest reps. But sometimes your partner doesn't provide enough protection. If your spotting partner isn't prepared for you to drop a rep-which is very common once you get to a certain level-you could be in serious trouble. Be very selective about whom you ask to spot for you, and if your spotter isn't completely focused on you during your reps, don't ask for his help again.

Weights that are too heavy. It's not unusual for a body builder to go heavy sooner than he should. But moving too fast can cause serious injury to any body builder. If you can't control the weight as you lower it or have to jerk violently to lift it, it is too heavy for you. Immense damage can be caused by a dropped or flung weight, or a weight that forces you off balance. No matter how heavy you go, you must be in absolute control of your weight at all times-or you're not ready to lift that much.

Training too much. Train too frequently and you'll tire yourself out. Many ambitious body builders spend hours at the gym every day, training to the point of complete exhaustion. This can have the opposite of the desired effect, causing muscle mass to shrink instead of grow as your body starts to consume itself to provide needed energy. While many pro bodybuilders go to the gym every day, they are also usually physically different than most regular body builders. Statistics show most of us are actually hardgainers, and it benefits the average body builder to go to the gym only two or three times a week.

Forced reps. When you extend a set past the point of failure, that's a forced rep. It's a technique advanced body builders use to build muscle faster, and it has been shown to work. However, it has also been shown to cause serious injury. Only do forced reps if you're an experienced body builder and are working with an experienced spotter. Otherwise your body could fail at any moment and you could lose control of your weight, risking injury to yourself and those around you.

Body builders walk a fine line. They must lift to the point of exhaustion to promote growth, but if they go just a little over the line, they risk serious injury. Bodybuilding will never be completely safe, but you can minimize your risk of injury by adopting a policy of slow and careful progress. Use correct technique, partner with an experienced spotter, warm up and stretch, and don't take on more than you can handle, and you should be able to stay safe at the gym.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.


Body Building Articles - Weight Training, Proper Nutrition and Fitness

Recent Bodybuilding Articles and Resources
16 Cold Processed Whey Protein Isolate Powder Grass Fed Cows

Best Meal Prep Bags With Portion Control Food Storage Containers

18 Best Grass Fed Whey Protein Isolate

Best Manuka Honey To Buy

Best Power Racks Under $1000 For Your Home Gym

Best Blenders to Buy to Make Protein Shakes

Best Calcium Magnesium Potassium Supplements For Sore Muscles

Best Home Gyms For $2000

16 Best Natural Protein Bars Without Sucralose

Best Hydrolyzed Whey Protein Isolate

23 Best Vegan Protein Powder Without Stevia

Best Kettlebell Weights To Own For Workout

Best Whey Casein Protein Powder Blend

13 Best Natural Testosterone Booster Supplements For Working Out

BCAA Powder Supplements Without Artificial Sweeteners/Sucralose

Best Fat Burners That Work Amazon

Best Branched Chain Amino Acid BCAA Supplements For Building Muscle

Best Fitness Watches With Heart Rate Monitor

Best Fish Oil Supplements For Bodybuilding

Best Spin Bike On The Market For Home Use

Best Stair Climber To Buy For Home Use - StairMaster SM5 StepMill

34 Best Organic Grass Fed Cold Pressed Whey Protein Concentrate

29 Best Whey Protein Powder For Building Muscle

Top 40 Pre Workout Supplements Without Sucralose

7 Healthiest Whey Protein Powder On The Market

Is Turkey Good For Building Muscle?

Is Whey Protein Good For Building Muscle?

Is Salmon Good For Building Muscle?

Is Chicken Good For Building Muscle?

Are Hamburgers Good For Bodybuilding?

Battle Of The Sexes — The Difference Between Male And Female Fat Metabolism

12 Best Foods For Bulking Up For Bodybuilding

9 Best Protein Foods For Bodybuilding

How To Bulk Up Fast Hardgainer

Is Oatmeal Good For Bodybuilding?

13 Best Glutamine Powder Supplements On The Market

Are Kidney Beans Good For Bodybuilding?

7 Natural Ways To Lose Stomach Fat

Can You Build Muscle Mass With Calisthenics?

How To Get Big Muscles Fast Bodybuilding - 7 Tips

Skinny Guys Guide To Getting Big

Are Protein Shakes Necessary After Workouts?

Are Bananas Good For Muscle Recovery?

12 Muscle Building Mistakes To Avoid

Overtraining and Muscle Growth

Tuna Burger Recipe Using Canned Tuna

What Supplement To Take After Workout?

Are Eggs Good For Building Muscle?
Best Natural Gas Grills Under $1000

Top 10 Supplements For Muscle Cramps

Best Super Greens Protein Powder

Best Dextrose Powder Supplement For Post Workout

Best Fermented Cod Liver Oil To Buy

Best Deep Tissue Massage Chair

Whey Casein Egg Protein Powder Blend Without Sucralose

Best Whole Food Vitamin C Supplement To Take

Best Home Pull Up Dip Station

Best Canned Protein Foods For Building Muscle

Best Paleo Protein Powder

High End Treadmills For Home Use For Sale

6 Best Time Release Protein Powder

11 Natural Whey Protein Sweetened With Stevia

6 Best Natural Post Workout Supplements For Muscle Gain

Best Omega 3 Supplements To Buy

Best Nitric Oxide NO2 Pre Workout Supplements On The Market

Best Liquid Egg Whites To Buy

Best Shoes For Weight Training and Cardio

8 Weight Gainers With Most Calories

Best Folding Treadmills For Home Use Under $1000

The Best Protein Powder For Muscle Gain

6 Whey Protein Without Sweeteners

12 Best Egg White Protein Powder Unflavored | With Stevia

Weight Gainer Without Sucralose

Top 26 Whey Protein Isolate Without Sucralose

Top 12 Casein Protein Without Artificial Sweeteners | Sucralose

Natural Protein Powder For Muscle Building

Is Casein Protein Good For Building Muscle?

8 Simple Tips To Lose Weight In 10 Days

Is Pasta Good For Bulking?

Are Fruits Good For Bodybuilding?

How to Get Ripped and Big in 3 Months

3 Cardio Machines That Burn The Most Calories

Are Muscle Building Supplements Good or Bad?

Are Drop Sets Good To Build Muscle Fast?

Eating Whole Foods vs Supplements

10 Ways To Increase Muscle Mass

Bodybuilding Supplements For Sale

Are Carbs Good For Muscle Building?

Is Red Meat Good For Building Muscle?

6 Meals A Day For Muscle Gain

13 Best Creapure Creatine Monohydrate Powder On The Market

Best Home Gym For The Money

What Is The Best Treadmill To Buy For Home Use?

Bowflex Revolution Home Gym For Sale

Bowflex SelectTech 1090 Adjustable Dumbbell For Sale

What Whey Protein Is Best For Me?

What Supplements Should I Take To Build Muscle Fast?

Building Muscle Without Weights Workout - 12 Exercises

Body Building Products