How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is critical when performing any specific exercise in your own routine. Look at it this way. The amount of energy you expend will be the same, regardless of your "style" of performance. However, your muscle gains will be greatly reduced. Performing a series of exercises in poor form produces dismal muscle gains.

Let's look at an example. Performing bench presses with 200 pounds of weight for ten repetitions requires exactly the same amount of work, regardless of how you perform the movement. If you cheat by using momentum to complete the repetitions however, only a very small number of muscle fibers will have been stimulated. The same amount of energy and time was used, but the muscles being worked were not fully involved. The only thing you have dramatically increased with this technique, is the chance of injury.

I'm not implying that such "cheat" methods should never be used. They can be used at the end of a given set of repetitions, if they can be done safely. In short, all repetition should be performed in perfect form, until which point it becomes impossible to perform any more without the slight use of momentum. At this point in the set, only enough momentum to complete an additional one to two repetitions should be used. And only if it can be done so safely.

In the case of the bench press above, a weight should be selected that allows you to perform up to eight repetitions in perfect form, without momentum or cheating. After performing the first eight, attempt two additional repetitions using just enough momentum to complete each one. In other words, don't stop the exercise just because a slight level of cheating becomes necessary. Always strive to perform two additional repetitions, using a little momentum and all the effort that can be mustered, but only if it is safe to do so.

To make sure that muscle gains are achieved safely, form is one of the most important factors. Proper form should never be sacrificed in an attempt to add weight or artificially increase repetitions. Use as much weight as possible to perform repetitions, while maintaining good form. During the first few repetitions of a given exercise, you are able to move faster due to you high levels of strength available. However, this is also when injury is most likely to occur. It is important to make sure that the first few repetitions of every set are performed in a slow and deliberate manner. Perfect form should always be the goal.

Even though a muscle can produce more power at the beginning of a set, during the first few repetitions, the muscles and tendons have not been given enough time to warm-up. Injuries can happen at any point during the performance of an exercise. But, more often than not, the majority of injuries occur during the first few repetitions. Those that don't, occur because of a lack of proper form.

Really slow repetition speed is not required. As a general rule, lifting the weight in approximately two seconds will work just fine. Lower the weight in approximately four seconds. This may vary slightly throughout the set, which is perfectly fine, however, always try to perform each repetition at this rate of speed. This will help you maintain excellent form.

Trent Brook is the Author of "Huge Gains Fast - How to Get More Rock-Hard Muscle Mass In A Month Than You Now Get All Year. His "Huge Gains Fast" muscle building program is an easy-to-follow system so simple and understandable it's fully explained to you in just 4 easy steps! The Revised Edition is now available online at his website, http://www.hugegainsfast.com

In The News:


pen paper and inkwell


cat break through


Monster Triceps

They make up the biggest trio in bodybuilding.No, not Arnold,... Read More

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

The foolish idea that 'more is better' when it comes... Read More

How to Build a Bigger and Better Chest

Creating a larger more powerful chest is difficult but if... Read More

Bodybuilding Benefits - The Price for Confidence!

Success came to me at an early age. However, it... Read More

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can... Read More

?Bodybuilding Sins? That Cause Back Pain and Missed Workouts

It's one thing for someone who sits at a computer... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Muscle Building Workouts and Tips: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

The Seven Pillars Of Success

VisionEnvisioning the end-result is enough to put the wheels in... Read More

4 Secrets to A Flat Stomach

Do you want a flat stomach? I don't know a... Read More

How to Gain Weight and Build More Muscle Mass

In the health, fitness, and nutrition world, achieving optimal or... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More

Know Your Muscles - The Shoulders And Arms

Becoming familiar with the muscles that make up your body... Read More

The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're not sure... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!

Everyone will inadvertently hit a frustrating plateau in their training... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5

Welcome to article number five in our 5-part series "Bodybuilding... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's... Read More

15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More

Muscle Gain Visualization Tips

Visualization can play an important part in gaining weight and... Read More

Increase Your Training Intensity - Negative Repetitions

You can only build muscle tissue if you can generate... Read More

Know All about Power Push Ups

Push ups are the most convenient way to build up... Read More

Exercise The Right Way - Seated Pulley Rows

Other articles in this series looked at a number of... Read More

The Biggest Muscle Mass Gain Myths Exposed

Performing low repetition/heavy weight workouts will enable you to build... Read More

Muscle Building Training Tips For Beginners

(*) Proper bodybuilding exercises technique.First steps in muscle building training... Read More

Complete Pec Training Tips

Put these pec techniques to use and develop that full,... Read More

Moving From Beginner To Intermediate Level Bodybuilding

By now you've made significant progress in your bodybuilding career.... Read More

Get On the Ball: Core Stability

Have you heard the term, focus on the core? No,... Read More

Beach Body Abs

With the return of warm weather in the spring, thoughts... Read More