Bodybuilding requires consistent stimulation of the body’s muscles to encourage muscle hypertrophy. However, in order to achieve steady gains and get ripped fast we also need to stimulate healthy adaptation of the body’s tendons, ligaments and nerves. Ligaments and tendons are particularly rigid and inelastic tough strips of tissue that are quite easily ruptured if pushed beyond their structural and physical limits. Working on them slowly will allow them to adapt and strengthen and prevent damage. This will prolong your ability to keep working out.
In order for the tendons and ligaments to fully adapt it is especially important to fully stretch prior to your workout regime. Many programs such as those found in the Vince Delmonte Review advise on such a recommendation. In order to adapt efficiently, each body position and muscle group that is worked on must be stretched for around 30 seconds . It is a particularly good plan to encourage the flow of blood to the ligaments and muscles with a warm-up aerobic session. This will prepare them for a workout by increasing the flow of oxygen and nutrients to the tendons and ligaments.
Having a training or spot partner with you will assist with the work-outs and can also reduce the risk of injury When you reach fatigue, your training or spot assistant can assist you to lift the weight and avoid injury. Overstraining will be stopped by stopping the requirement to lift the weights whilst exhausted. The time spent between exercises or sets is of much controversy. It is under question whether a longer duration of time will reduce injury. The problem with this is that we do still need to stimulate the muscles and taking 90 to 120 seconds in between sets appears to be an optimal amount of time.
The time spent after working out is also as vital as the duration of time both before and during the workout. This is a valuable period of time in which to do a stretching regime. During the recovery time, muscles, ligaments and tendons require optimal amounts of nutrients including protein and glucose to fully recover and adapt to the workout program. It is during this time when muscle hypertrophy and increases in size occur. The influx of nutrients, including protein and glucose to the tendons which will also increase the strength of them over the long term and reduce the chance of injury.
It is no great surprise more and more people are often following a program and taking up bodybuilding and weight training as we are bombarded by pictures and videos of fit sexy looking people. As more people take up the sport then there is a rising incidence of injury. Following the advice explained in this article should assist you to lower the potential for injury.
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