The process: a warm muscle with blood coursing through it is more elastic and pliable than a cold, stiff muscle. The commonly used forms of warm up are riding a stationary bike, jogging, swimming, stair climbing and some high rep weight training. It is recommended to do a 5-10 minute formalized warm up before stretching. If you want to use high rep weight training you should give the preference to 25 ultralight, quick reps and perform them in the following sequence: calf raise, squat, leg curl, crunch, pull down, bench press and curl. Do one set each and don’t rest between the sets. You can complete these exercises in lesser than five minutes and will be able to warm every major muscle in your body. 8. Negatives
Negative (eccentric, or lowering) reps are one of the most difficult and dangerous among weight training exercises. However they are very effective at stimulating the growth of muscle mass. But why negatives are so risky? The poundage which is usually handled in negative exercises is nearly the heaviest your will ever lift.
Negatives require from a bodybuilder to handle a lot more weight. Most bodybuilders can control nearly 130% of their concentric maximum on the eccentric phase of a lift. For instance a bodybuilder using 200 pounds for reps in the bench press can bench maximum 260 in the negative press.
Due to the increased weight which is required while performing negatives it is crucial to have strong, experienced spotters nearby. You must do your exercises with extreme caution. If you feel that the rep gets away from you the spotters need to take the weight.  9. Incorrect Training
If you have eaten a lot and carry on training hard and heavy you will obviously can get hurt. But it should be mentioned that it also depends on your overall health (for example, if you had followed a severe restricted diet before you began weight training). The best advice will be to leave the big weights, low reps, forced reps and negatives for nondiet growth periods. Dieting requires reduced poundage, but it doesn’t mean that you should decrease the intensity of your workout, you should just use lighter weight.
10. Lack on Concentration
If you're distracted, preoccupied or lackadaisical during your training session it may also lead to injury. Watch a champion bodybuilder train and one thing you'll notice is his or her intense level of concentration. This can be developed over a period of time. Every athlete systematically develops a preset mental checklist which allows him to concentrate on the task at hand. More poundage equates to more growth. But if you don’t train wisely more poundage can lead to getting hurt. So, train smart!
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