 4. Incorrect Use of Cheating & Forced Reps
Cheating and forced reps are advanced techniques which give a bodybuilder the ability to train beyond normal. It is very important to avoid the point of failure in order to stimulate the muscle growth. However if you do a cheating or forced rep incorrectly it can push or pull you out of the groove. The weight collapses and a spotter is the first who should come and help you.
Cheating movements are very effective which is proved by the real world data. However by its definition cheating can be very dangerous for a bodybuilder. Any time you try to artificially goose rep speed in order to handle more poundage that when using strict techniques you put your body at risk of injury. To protect yourself it is recommended to use the bare minimum cheat while performing forced reps it is very important that your training partner could be close. 5. Training Too Often
What is the connection between overtraining and injury? Overtraining has a negative impact on the overall level of strength and conditioning of your body. Overtraining takes all your energy which slows down the progress. You muscles won’t grow, if you are overtrained. It also influences negatively on both muscles and the ability of the nervous system to recuperate. ATP (adenosine triphosphate, an energy compound in the cells) and glycogen stores are severely depleted when your metabolism is in agitated status. Such depleted and weakened state may lead to injury especially in case if the athlete insists on handling big weights. The best advice is to decrease the number of training sessions (stick to 3-4 sessions per week) and keep session length to no more than an hour. 6. Not Stretching
Stretching can’t be considered as warm up. A stretch is useful to help your body relax, it elongates a muscle after warm up and pre and post weight training session. Due to proper warm up and stretching your muscles are warm, loose and neurologically alert - in its most pliable and injury resistant state. With the help of stretching you can also build muscle mass between your workouts by promoting muscular circulation and increasing the elasticity of the fascia casing surrounding the muscle. Finally, if you perform muscle specific stretches at the end of your workout, you'll be able to avoid soreness which can occur the next day. 7. Inadequate Warm Up
Let’s clear everything up! A warm up is usually a high rep, low intensity, quick paced exercise the purpose of which is to speed up the blood floor to the muscle. This quick, light movement stimulate the raise of the temperature of the involved muscle while decreasing blood viscosity and promoting flexibility and mobility.
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