Machines | How To Avoid Injuries In The Gym (3 Simple Steps)
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The last thing we all needs is an injury keeping us away from training. And in this video you'll learn 3 steps how to avoid any injury in the gym. ►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ When it comes to fitness injuries, an gram of prevention is worth a 10 extra kilos on the bar! And staying safe while training is the key since progress takes time. Sadly most people fail to realize this and they try to force progress often resulting in serious injuries that prevent them from ever training properly again. In this video you'll learn 3 simple steps that will help you avoid injuries in the gym. If you simply apply this your chances of getting injured will be extremely low. Injury rate in strength sports: http://www.strengthandconditioningresearch.com/2014/07/08/injury-strength-sports/ "When selecting activities for health, people can be advised that strength sports are not more likely to cause injury than endurance sports. A bodybuilding style of resistance-training seems to lead to a lower injury rate than other types of resistance-training. When selecting activities for health, this method of training may lead to a superior risk-reward ratio than strongman, powerlifting, or Olympic weightlifting styles of training. Whether it is worth considering deliberately using bodybuilding-style training in athletic programs in order to reduce training injury rates seems premature until research clarifies its effect on performance and competition injury risk." Key points from the video: 1 - Learn how to perform exercises with the proper technique. You've probably heard this one many times, and even though it's been repeated so much 90% of guys in the gym still don't do this. We are not born with the knowledge of how to lift weights. And it's your responsibility to invest time into learning this. There's really no excuse. Even if you can't afford an expensive personal trainer you can still watch YouTube videos of elite lifters and learn from those. I've talked about how to do this in the most efficient way here https://www.youtube.com/watch?v=Xp_ISUYpQJE There's something called mirror neurons in your brain that allow you to mimic movements of others and learn how to do the same patterns very fast. Another big tip is to film yourself in the gym once in a while and reviewing the footage. I remember first time when I did this I was embarrassed how bad my technique was compared to the videos of elite lifters. And I realized I still had a lot to learn. As a consequence of that I've dedicated my time to improve my technique and all my lifts went up in numbers. 2 - Take regular de-loads: I honestly don't see guys do this enough. Usually in the gym you see 2 types of extremes. One type is training hardcore, always maxing out, pedal to the ground and never taking a break. Typically these are the guys who get injured due to over-training or over-use. And the other extreme are guys who are under-trained. They never lift heavy enough weight to stimulate growth. Since the weight isn't challenging enough their body has no reason to increase muscle size or strength. Don't be an extremist. Be smart, plan for a lighter week every 4th, 5th or 6th week. You won't lose any muscle or strength, you can only gain from this approach. Treat your body right and you'll get to enjoy the fruits of your hard work for a long time. 3 - Leave the ego out of the door: For these first 2 things I've mentioned above the ego has to be kept in check. Only thing I ever got injured was when my ego took control and tried to force progress instead of play the long game. As a natural lifter you'll peak in your 30s and 40s after 10-20 years of lifting. That's the reality. And if you accumulate a ton of injuries early on because you wanted to instant gratification of lifting heavy weights there's a big chance you will never come close to your true potential. This is a marathon, it's not a sprint. Don't ever forget that. As usual let me know in the comments if you have any questions. Talk soon, Mario Free Workout Plans: Beginner Routine ➤ http://shockingfit.com/workout-routine-for-newbies/ Intermediate - Advanced Workout Guide ➤ http://shockingfit.com/lean-and-strong/ Home & Travel Workout for Free ➤ http://shockingfit.com/full-body-no-equipment-routine For more fitness, nutrition and personal development tips check out: Facebook: http://facebook.com/shockingfit Instagram: http://instagram.com/mariotomich Snapchat: http://snapchat.com/add/mariotomich Website: http://shockingfit.com Music Used: Jim Yosef - Firefly [NCS Release] https://www.youtube.com/watch?v=x_OwcYTNbHs Follow Jim Yosef SoundCloud https://soundcloud.com/jim-yosef Facebook https://www.facebook.com/jimyosefmusic YouTube https://www.youtube.com/user/Jimboows
Comments
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10 years to build a great physique? Absolute bullshit.
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Im surprised you only have 15,000 subs....Your video's are excellent and very informative . Keep up the great work. I lived in Japan too i was in Nagoya for 3 years. 😃🖒🖒
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Good info, I have a question not related to this video, lets say that I am happy with my current physic and strength , and at the moment not looking to get stronger over time, just to maintain what I have, can I workout twice a week to to achieve that? I have to say that my thoughts are not to rest 5 days and workout only 2 days, but just do other physical activities not as intense as weights, again I am talking just to maintain strength .
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I seem to notice a small pain creeping up in my knees from deadlifts and squats
Although I'm almost certain I'm following proper technique?
Might it be bad knees? -
Hi Mario. What your thoughts about Kinobody Greek God Program? Thanks
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Great material my friend! As a young man I was an "ego lifter" & got injured ALL the time. Always being in an injured state was one of the reasons I stopped working out. I finally got smart when working out again & researched proper form for exercise especially Compound Movements. Youtube ( Scott Herman's channel is awesome) is such a great tool. Thanks to you as well Mario-I first started doing Deloads when I discovered your workout program & it truly does help with my progression. So far after 18 months of training I've stayed injury free. Cool shades & beautiful background brother. Ciao!
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True
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Great video man! Keep up the good work..in my experience injuries always occured when i went too heavy too often and too close to failure which caused the form to break
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I hurt my back in the lumber region when I was doing lat pull down and the cable snapped and I recoiled back barely able to not let myself fall, this happend in March 2016, still not recovered fully from this unfortunately.
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Thanks, Mario, great video!
I've had a bunch of issues, a few of them quite persistent. For example I've been dealing with pain in my shoulders and elbows in general which is really weird. I don't really have an injury, but when I do (incline) bench press, standing up press or even push ups pain comes up on an almost random basis.
It can get really frustrating because I can feel my muscles able to lift heavier weight or do more reps but suddenly - pain. I do make sure to warm up and use proper technique. Am I missing something?. -
Can you take the Musclegenes DNA test and make a video on your results? 41 results. $229. You can email me if you want to exchange results.
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This white nigga right, it's always ego that causes injury. Your body gives you plenty of warnings before you get injured. It's a different signal than just being sore. I advise anyone who is notices this signal to stop immediately and not to push yourself doing more weight than you suppose to. Figure out what is causing the problem and resolve it first.
I had a injury doing squats and can no longer do regular squats. I have to do front squats because any pressure on my lower back just kills me. -
Hurt my lower back with poor deadlift form... Spent 2 months hobbling around in pain.... Gained 15 pounds of fat..... Never again! Please!! Lol
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Everyday there's a new great video! THANKS!
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Killing it man, sick high quality content everyday!
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I've never been able to recover fully from any of the injuries I've had, which are many.
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It might seem a little random, but man that's an awesome shirt :D !
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I hear ya. I have shoulder and lower back injuries I kinda just work around them
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Infinite Wisdom States, " Pride cometh before the fall" we get cocky and over confident we hurt ourselves. ... again slow and steady wins the race
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Higher exercise selection