How To Build Muscle Mass In As Safe A Way As Possible?
In my previous blog post, I talked about how to be smart in a gym by using a spotter when lifting heavy weights, the importance of wearing weight belts (to avoid lower back strain) and when to use them and why it’s critical that you go through a warm-up routine before getting into your proper bodybuilding workout.
In this post, I’ll look at some more ways you can use to improve your personal safety when working out at home in in the gym.
Many bodybuilders have exercise equipment at home or in the garage and they’ll either work out there instead of going to a gym or to boost the workouts they actually do at a gym.
The more dedicated bodybuilders will have a special room set aside for their workouts – a home gym essentially – instead of having a few barbells and kettle bells around the house.
Regardless of where you do your workouts, your safely should be your #1 concern.
Pro Bodybuilder Safety Tips
Pro Bodybuilding Tip# 1: Always Lock Your Plates
If you’ve been lifting weights for a while, you’ve probably been tempted not to lock your plates (individual weights) in place because it can become a drag, especially if you’re frequently swapping out plates. This is most likely to happen if you’re doing rotator cuff exercises.
It’s true that some bodybuilders do skip using weight plate collars when they’re working out but it’s an unsafe practice and you’d do well not to follow in their footsteps. If they want to risk injury, that’s their call!
If you want to be as safe as possible while building up your body, it pays to give attention to the little details that could prevent injury, or even death in the worst case. If you don’t have two spotters, one on either side of you and a total mastery of gravity and the physics of weight plates, not locking your plates before lifting can cause severe accidents that could bring your bodybuilding days to an early end.
Pro Bodybuilding Top # 2: Return Those Bars and Plates To Where They Belong
Once you’re done with your weight plates and are moving on to bigger plates or different equipment, put all the equipment you’re finished with back in their proper places in the gym.
It’s simply good manners, saves others time and prevents accidents (someone tripping over some equipment you’ve left lying around). It’s bad enough if someone inadvertently trips over a weight or bar on the floor, but if they’re carrying their own weights at the time…well, it’s a disaster waiting to happen!
Pro Bodybuilding Tip# 3: Don’t Be Too Proud To Ask Questions
If you’re out of shape, flabby and weak, it can be daunting and embarrassing asking in-shape people for advice. If it’s your first time in a gym to cut the fat and build muscle mass, you’re going to have to get the confidence to talk to certified trainers and other bodybuilders so you can benefit from their knowledge and experience. After all, the muscle-bound guy next to you may have looked just like you when he joined the gym!
Always try to expand your knowledge of bodybuilding. Read some books and magazines on the subject and you’ll quickly learn what information is good and what is bad (like the bodybuilding myths covered on this site).
However, there’s no substitute for practical experience and no one person knows it all. Even experienced Mr. Olympias like Jay Cutler still look for advice when they want to improve or clarify their technique.
Remember, there are no stupid questions when it comes to bodybuilding. Even the simplest questions are important especially if they concern technique and form.
Pro Bodybuilding Tip# 4: Stick to Proper Form and Ideal Execution All the Time
Every bodybuilding exercise has a prescribed form and a method of execution. Before you try out a new movement, make sure you study its details closely and then speak to a trainer before you go lifting weights. While a powerlifting movement might seen very simple or easy, you’ll find that they’re not when you actually try to perform them.
You’ll also encounter unorthodox strength building exercises like using Russian kettlebells that require special techniques so you don’t injure yourself. If you don’t follow the basic safety guidelines and proper form, here’s what can happen to you:
- You’ll end up with an injury.
- You will fail to activate the proper muscle groups needed to carry out a movement successfully.
- You will have to settle for half repetitions or “half reps” because you didn’t achieve the full range of motion required by the exercise.
- You’ll have a severe accident that could injure or even kill you.
Proper form and technique doesn’t just keep you safe – it also maximizes your performance and the actual gain or muscular benefit of all exercises. Maintaining ideal form can be difficult at times and this difficulty is actually what makes you stronger and better.
If you can overcome the difficulty in using proper forms and techniques whenever you go to the gym, you won’t be wasting your money or time because your efforts will actually pay off.
A little discipline will keep you safe in the gym. And get the help of others when you need it!