Build Muscle Up The Right Way!
When building muscle up without even realising it you can put your self at serious risk of illness, injury and reduce your progress. Sure it is great that you want to workout and build muscle up but at the same time one bad injury, one forgetful moment can put you out of action for months and with possible health and financial consequences. Such traumatic incidents can easily be avoided by adhering to the following guidelines. Here we go with our build muscle up safely guidelines:
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 force it’s way down and the weight disc may slide even further until it drops off. If this happens the heavy side will force the light side to be thrown upwards. The barbell will then travel viciously through the air and potentially do some nasty damage to either people or equipment!
2) Use a spotter if you sre doing one rep maximums. This is someone who can help you if you can’t handle the weight. The last thing you want to happen is to get stuck underneath a barbell and have it pressing into your body, sounds stupid but I’ve seen it happen.
3) If you are sick keep away from the weights room. Seems too obvious but I frequently see bodybuilders who are obviously suffering from a high fever and cough, splutter there way through a workout. More often than not the trainer beats none of their best scores and only lands themselves in bed for a few days. By exercising when you are sick you are allowing the illness to take a greater hold of you because exercising temporarily lowers your immune system.
4) Use proper technique. Performing squats with a bent over back, swinging barbell curls and so on will not only produce little muscle growth, because they do not target the muscle properly but they will also put you at risk of serious injury. Strictly correct form must always be used.
5) Do not over do it. It is very common when motivation is high especially for those new to bodubuilding that you wish to weight train as much as you can. This motivation is good but training everyday or even every other day will probably be too much for most people unless it is a split routine. Lifting weights again when your muscle have not yet fully recovered from a previous workout will actually weaken your muscle not make them stronger.
6) Not maintaining a good diet. Emphasis will have to be placed on muscle building nutrition if you want your muscles to grow. If you do not consume enough calories then you are not going to be able to support muscle growth and will therefore be wasting your time in the gym. Consume throughout the day high quality foods.
7) Boasting to you gym partner. Disastrous results may occur when attempting to beat your friends in the gym. Trying to beat your own personal best scores is far more productive. Keep track of your progress every session with a training diary so you know what score to beat. This will be more motivating for you and reduce your risk of injury.
Adequately warm up. If you fail to do your muscle are more likely to snap and give-way. This can put you out for weeks or months. It is very simple to do, 5-10 minutes cardio, stretching exercises followed by a few warm up reps will do fine.
With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not build muscle up happily and safely where ever you train.