How To Build Muscle Fast And Avoid Injuries
A lot of people need to learn how to build muscle fast and avoid injuries while doing so. When people think of quick muscle growth, strength and weight training is where they go to. Weights challenge your muscles better than cardio and they actually focus on helping you gain mass rather than burning calories.
However, strength training is probably one of the most injury-prone area of exercise. It may not seem that way since all you’re doing is picking up weights. But the wrong approach can quickly injure you since you’re working with weights that can strain your muscles or even tear them. Here are a few tips you’re going to need to keep in mind if you want to stay injury free.
Before everything though, you’re going to need to recognize what sort of injuries that you are most likely to face. When working out, there are two types to look out for: acute and chronic.
Acute injuries are caused when you force your muscles to do something greater than they can currently do. For example, if you’re pushing your muscles to lift that 50 pound weight when you’re not ready yet. These injuries are usually based around faulty execution and sudden force.
Chronic injuries happen when your body can normally handle the strain – however, your body has been under too much stress and is weaker than normal. For example, if you have been doing several reps of your normal weight but want to push more than your normal amount. This is why chronic injuries are usually based around repetition of exercises.
Injury Avoidance Tips
Now that you know what sort of injuries you can expect to have, here are some tips that should help you avoid getting them. These tips should help shore up the weaknesses in your form and body so that you can come out uninjured.
- Train Your Partial Movements. A lot of strength trainers focus on the full range of motion when they train. Admittedly, weight training tends to focus on the big movements like dead lifts and presses. However, partial completion of such movements can also help refine your training. They are very helpful when you’re aiming to increase the amount that you’re lifting. Instead of going all the way with that hundred pounds, a partial dead lift off the blocks first can help get your body slowly used to the idea. It also means you have more recovery time, which is a potential way to reduce injury. Another reason why partial movement training can help reduce injuries is that it can help your perfect your movement so that when you do the full thing, you do it smoothly.
- Remember to Rest. The old saying of “no pain, no gain” is correct up to a limit. You seriously need to have a deload time for your body to recover. Remember, it is not training itself that makes your body stronger – it is the rest after. This is when your muscles grow back, bigger and more flexible. Strength training is about stretching your muscles and damaging them minutely so that your body builds it back better. If you don’t give your body a chance to do that, your chance for injury increases. Have a day of rest to cool down your muscles so that you can come back to the weights with ready muscles.
- Look at Variety. If you specialize in your workouts, your results are going to be disappointing. Your muscles are a system and focusing on a single part means that one part is getting stronger, while the surroundings can’t catch up. This is a potential source for injury as you may end up pushing too much. This is why you’ll want to vary your workouts to focus on different parts of the body. This is why a lot of weight lifters have leg days and arm days – they help balance out the body. It’s not just that either. You’ll also want to vary the approach of your workout. This helps you focus on increasing it in different ways. You can opt to raise the number of reps, increase the weights, or even change the difficulty of the workout. Having these options makes it easier for you to work up to a higher level.
- Always Follow Proper Procedure. This means you need to start your workouts with a proper warmup. A simple 15 to 20 minute war-up can stretch your muscles so that they’re ready for the heavy loads, while also getting them ready for the challenge. No sudden surprises for them. Proper procedure also means doing proper form. Have someone check out your lifts and presses so that you are sure that you are doing them properly. With the wrong form, you will end up getting injured.
Finally, don’t ignore your aches and pains. If something hurts, there’s probably something wrong. Stop immediately and have it checked out. This way you can keep on training, minimizing your down time from injuries.