![]() ![]() ![]() It’s frustrating.įortunately, you can reduce your risk of lifting-related injuries simply by following smart training guidelines which include: Either way, your plan for progress gets thrown out the window. When you’re injured, it can knock you out of the game completely. When it hurts, following your plan is unpleasant. Sometimes it’s worse and you get injured: torn muscles, disc herniation, patellar tendinitis, shoulder impingement, elbow bursitis, blown rotator cuffs and a laundry list of other ailments are not uncommon among people who train hard for a long time. Muscle pains, tendon strains, achy joints, extreme soreness or severe fatigue affect almost everyone at one time or another. Over time, as you push up your training volume, and especially as you try to lift heavier, you often run into a roadblock – you get hurt. This sounds like a simple plan on paper, but as Mike Tyson once said, “Everyone has a plan, until they get punched in the face.” Instead, do something you’ve never done before and push yourself a tiny bit further every time you train, even if it’s only one more rep. In other words, don’t keep repeating the same workload. Most people think of it as more weight, but it also includes more reps, more volume, more quality, more intensity, more density, more difficult exercises and so on. Progressive overload means gradually doing more over time. Once you’ve planned out a weight training routine that follows all the best practices of good program design, the single most important thing you can do to gain muscle is consistently apply the principle of progressive overload…
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