The Right Way To Build Muscle Up
When trying to build muscle up it is very easy to get carried away and sabotage your own progress and also to put yourself at risk of injury or illness without even realising it. Sure it is fantastic that you wish to train and build muscle up but at the same time just one single injury, one moment of carelessness can put you out of action for weeks or months and with consequences related to both health and financial matters. With this in mind the guidelines that follow should allow you to avoid such traumatic incidents. 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. Just a slight looseness of a collar can cause one side to be heavier. The heavier side will drop down and the weight disc can slip further and drop off. If this happens the heavy side will force the light side to be thrown upwards. The barbell will then swing through the air and could do some real damage to people or equipment!
2) If you are attempting one rep maximums then do so with a spotter. This is someone who can jump in and lend a hand if you are struggling. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I’ve seen it happen.
3) If you are sick don’t train. Seems too obvious but I frequently see bodybuilders who are obviously suffering from a high fever and cough, splutter there way through a workout. Most commonly the session produces no personal bests and the next few days are spent in recovering in bed. Exercise lowers the immune system for a while and if you are already feeling sick this is when the virus will capitalize on your weakness and take a hold of you more.
4) Use proper technique. If you do exercises with poor form like swinging barbells using bodily momentum then you risk serious injury but and will also not make much progress due to that fact that you won’t be targeting the muscle group specifically enough. Strictly correct technique must be ensured at all times.
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. You will actually weaken your muscles if you workout again when they are not yet fully recovered.
6) Not eating properly. If you wish to grow more muscle then you are going to have place a high priority on muscle building nutrition. You will be working out in vain if you do not take on board sufficient calories to support muscle growth. Throughout the day consume high quality meals.
7) Showing off. 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 is much safer and beneficial for you.
Warm-up sufficiently. 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.
