There is a way to weight train safely. I love weight training and the effects on my body and life even though I have suffered some frightful injuries.
Right now I am still suffering with elbow problems from doing lying triceps extensions. It's been over 3 years and my elbow is still not quite right.
I've tweaked both knees from squatting and leg presses. This usually goes away if I rest my knees for long enough. I do not have persistent knee pain.
I've hurt my hips from some type of lifting. I'm not sure if it is from squats. Right now my hips feel good.
I've strained my back from deadlifting and box squats.
I've wrecked my shoulders from bench presses.
I've hurt my wrists from all types of movements, bench presses, shoulder presses and curls.
I've hurt my neck and upper back from shrugs and squats.
So, yeah, a lot of pain and a lot of suffering.
You'd think I'd be against something that has given me so much pain and so much suffering.
But I'm not.
The effects of weight training are just too good to ignore.
You will feel better trained.
Your muscles get big, powerful, making you look and feel good.
A few more benefits
What I am against is overdoing the weight training until I get hurt.
It is not
It is because you overdo it.
That is the biggest problem. Overdoing it.
Just like overdoing it is always a mistake with everything. Working, eating, smoking, drinking, drugging, taking care of others, whatever.
Weight training is even more unforgiving than those things, except drugging. But I am talking about more wholesome activities.
Weight Train Safely from Starting Strength
Favorite quote -
Here’s the critical point: fatigue produces sloppy movement, and sloppy movement produces injuries. A set of 10 gets sloppy at about rep number 8 or 9, unless you’re an experienced lifter, and even then it’s damned hard to hold good form on the last reps of a high-rep set. A set of 5 ends before you get fatigued – 5 reps is an interesting compromise between heavy weight and higher reps. Unless you’re a heart/lung patient, 5 reps won’t elevate your breathing rate until after the set is over, but a set of 10 will have your respiration rate elevated before the end of the set.
Favorite quote -
In fact, the vast majority of the studies on the subject show a decrease in power development if stretching is performed prior to the movement being tested. Stretching does not prevent injuries, and it doesn't increase performance. The full-ROM barbell exercises constitute their own stretch, and if you are already flexible enough to execute the barbell movements over their full and effective range of motion – and if you are not engaged in a sport that challenges your existing ROM during the movement patterns used in the sport – then you are sufficiently flexible to train without stretching. Stretching need not, and in fact should not be a part of the warmup, because it's a waste of your time.
That is a lot of items to remember to weight train safely. The main thing is to learn the correct lifts and focus on a few key movements each day you train. Don't train too often. You should feel good from training, not hurt.A Happier Man › Happiness and Health › Weight Train Safely
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