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How to avoid injuries - Part 12

So you may need more than one pair of gym shoes.

Also see Podiatry, on pages 115 and 116

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38.

Concentrate!

Be 100% focused while you train. Never be casual. Furthermore, never turn your head or talk during a set, or pay attention to what anyone's saying other than a spotter who may be giving you technique reminders, or encouragement. Even a slight loss of focus leads to a loss of correct exercise technique, and an increased risk of injury.

All the aforementioned recommendations should be heeded. In addition, there are three paramount components of safe, effective strength training:

Controlled rep speed.

Correct exercise technique.

Correct lifting technique when moving equipment.

Because of their paramountcy, each of these three topics merits its own chapter.

Rep speed caution

Some elite bodybuilders, lifters, and athletes can tolerate and even prosper on explosive training because they have the required robustness of joints, and connective tissue. But even they often pay a heavy price in terms of injuries, eventually. There's no need to take any risk with explosive training. A slower and controlled rep speed — as promoted in this book — is safer, and by far the best option for typical trainees. Why risk pushing your body beyond its structural limits, and possibly suffering serious injuries, when there are safer ways to train that are highly effective?

For safe training, a smooth, controlled rep speed must be combined with correct exercise technique. Exercise technique is concerned with equipment set-up, grip, stance, body positioning, and bar pathways.

Although rep speed and exercise technique are two separate issues, they are integral parts of safe training.

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