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injury prevention - Apr. 20 2008 16:50:22
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15lean
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seeing so many people on here talking about their injurys just shows how common they are in bodybuilding. what would you recommend for injury prevention?
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RE: injury prevention - Apr. 20 2008 16:56:02
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JohnOvManchester
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train in angles not just exercises
so if you push to the front you have to pull from the front
push on an incline pull from the same angle incline
a fly movment done to the front do a fly movement to the back
bring your toso from bent to straight under resistance bring your torso from straight to bent under resistance
if you push above you have to pull from above
if you extesion a joint you have to flexation that joint
if you rotate something under resistance, try and rotate the opposite way under resistance
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RE: injury prevention - Apr. 20 2008 17:18:08
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Big_Ad
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quote:
ORIGINAL: uncle_peter
Stretching before weights, a couple of warm up sets before each movement. Stetch after as well. Good as form as possible. All my sets are now 8-10 min,
quote:
ORIGINAL: 15lean
seeing so many people on here talking about their injurys just shows how common they are in bodybuilding. what would you recommend for injury prevention?
Actually stretching shouldn't be done before training, it will actually increase risk of injury.
Correct warm-up's to get your heart rate up and blood flowing to the muscles, light warm up sets.
Then theres correct form.
Then cooling down which would consist of stretching.
Other ways to prevent injury would be sports massage, PNF stretching, eating healthy, high water intake etc.
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RE: injury prevention - Apr. 20 2008 17:30:35
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Ak_88
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quote:
ORIGINAL: Big_Ad
Actually stretching shouldn't be done before training, it will actually increase risk of injury.
Correct warm-up's to get your heart rate up and blood flowing to the muscles, light warm up sets.
Then theres correct form.
Then cooling down which would consist of stretching.
Other ways to prevent injury would be sports massage, PNF stretching, eating healthy, high water intake etc.
Within the context of weightlifting PNF stretching is not a good idea.
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RE: injury prevention - Apr. 20 2008 17:30:39
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muscleman2008
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a warm up set of 12-15 reps and mainly correct form. Rubbish form enevitably leads to injury.
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RE: injury prevention - Apr. 21 2008 1:14:32
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Big_Ad
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quote:
ORIGINAL: Ak_88
quote:
ORIGINAL: Big_Ad
Actually stretching shouldn't be done before training, it will actually increase risk of injury.
Correct warm-up's to get your heart rate up and blood flowing to the muscles, light warm up sets.
Then theres correct form.
Then cooling down which would consist of stretching.
Other ways to prevent injury would be sports massage, PNF stretching, eating healthy, high water intake etc.
Within the context of weightlifting PNF stretching is not a good idea.
Well I'm going to argue against that mate, my range of motion with certain limbs is poor (spesificly my shoulders), my ligaments were tight and short and I generally had very poor flexibility in that area.
I had PNF stretching applied to me several times a week for several weeks and in result I am more flexible there, less "stiff" and feeling a lot better.
I can see WHY you would say PNF isn't a good idea for weight lifters, but you'd be surprised how many tight muscles in spasm and poor flexibility a weight lifter could have, and that PNF can do wonders for in regards to injury prevention.
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RE: injury prevention - Apr. 21 2008 1:16:17
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Big_Ad
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Double post
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RE: injury prevention - Apr. 21 2008 1:21:44
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T_Dawg Jack
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Perform rotar-cuff prehab a couple of times per week at the end of your upper bodu sessions.
De-load from compound movements as and when you think it necessary (do not put it off though).
Strength Coach Eric Cressey has written tons of info pertaining to the above points and injury prevention in general. I reccomend reading the relevant info from his website or over on T-nation.
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RE: injury prevention - Apr. 21 2008 2:27:23
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john e big guns
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Light warm-up sets each bodypart
And keep some layer's on;
The times I see lads in just thin vests training in cold conditions;; keep covered up and keep the body warm
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RE: injury prevention - Apr. 21 2008 8:05:33
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dementia
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quote:
what would you recommend for injury prevention?
Dont lift weights 
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RE: injury prevention - Apr. 21 2008 8:14:46
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Ak_88
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quote:
ORIGINAL: Big_Ad
Well I'm going to argue against that mate, my range of motion with certain limbs is poor (spesificly my shoulders), my ligaments were tight and short and I generally had very poor flexibility in that area.
I had PNF stretching applied to me several times a week for several weeks and in result I am more flexible there, less "stiff" and feeling a lot better.
I can see WHY you would say PNF isn't a good idea for weight lifters, but you'd be surprised how many tight muscles in spasm and poor flexibility a weight lifter could have, and that PNF can do wonders for in regards to injury prevention.
I agree that PNF can be very good for flexibility but as far as my knowledge extends its an acute measure that does not have any long lasting effects (as in you won't get the increased flexibility from 'tricking' your body over time). Have you got anything that documents the long lasting effects at all?
We went over this in a seminar the other day - stretching pre-weights isn't a great idea because it causes the same micro-trauma at muscular level that lifting weights do (not to the same extent mind you), so you're effectively weakening your muscles before you've picked up a working weight.
Imagine an olympic lifter, very flexible by nature with regards to movements like the snatch. If you were to apply PNF stretching you risk making them over-flexible, which in turn will reduce stability.
I'm not saying PNF stretching doesn't have its place - however i would be careful prescribing it without some consideration first 
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RE: injury prevention - Apr. 21 2008 10:21:54
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Craig W
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I have very bad shoulders, with very poor flexability. I do rotator cuff exercises at the end of every upper body session. I still have aches and pains in my shoulders though. I know very little about stretching and what i can do to help my with shoulder flexability, ive tried stretching in the past but it seems to do more damage than good so i dont bother now.
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RE: injury prevention - Apr. 21 2008 10:30:42
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Incredible Bulk
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i always warm the shoulders up with rotor cuff exercises
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RE: injury prevention - Apr. 21 2008 11:07:55
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Big_Ad
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quote:
ORIGINAL: Ak_88
quote:
ORIGINAL: Big_Ad
Well I'm going to argue against that mate, my range of motion with certain limbs is poor (spesificly my shoulders), my ligaments were tight and short and I generally had very poor flexibility in that area.
I had PNF stretching applied to me several times a week for several weeks and in result I am more flexible there, less "stiff" and feeling a lot better.
I can see WHY you would say PNF isn't a good idea for weight lifters, but you'd be surprised how many tight muscles in spasm and poor flexibility a weight lifter could have, and that PNF can do wonders for in regards to injury prevention.
I agree that PNF can be very good for flexibility but as far as my knowledge extends its an acute measure that does not have any long lasting effects (as in you won't get the increased flexibility from 'tricking' your body over time). Have you got anything that documents the long lasting effects at all?
We went over this in a seminar the other day - stretching pre-weights isn't a great idea because it causes the same micro-trauma at muscular level that lifting weights do (not to the same extent mind you), so you're effectively weakening your muscles before you've picked up a working weight.
Imagine an olympic lifter, very flexible by nature with regards to movements like the snatch. If you were to apply PNF stretching you risk making them over-flexible, which in turn will reduce stability.
I'm not saying PNF stretching doesn't have its place - however i would be careful prescribing it without some consideration first
Good post mate.
It would definately depend. The thing is lifting weights isn't a sport or anything, people lift weights in conjunction of their training for sport which may need flexibility, I.E a gymnast - to which PNF would be good, yet they would be using weights (though not to the extent of that of a "weight lifter").
It would just depend on individual goals. I don't do nothing but lift weights now, I went into Judo and PNF was required I think for myself because I was so immobile lol.
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RE: injury prevention - Apr. 21 2008 13:59:00
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Raskolnikov
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Making sure I warm up adequately with some light sets, building up to my working weight
Stretching and flexibility work post-session
Stopping short of failure, especially for pull exercises like deadlifts and barbell rows
Using good form for exercises and being honest with myself if form is bad
Being sensible about things - if I feel a twinge, that's it, end of workout. There's always another time, but it'll be further down the road if I ignore pain and carry on, that's what I think
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