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

---

What Causes Muscle Growth?

In order for muscles to grow, three things are required:... Read More

Increase Your Training Intensity - Negative Repetitions

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

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance... Read More

Four Powerful Tricks for Successful Lucid Dreaming

By definition, Lucid Dreaming means "conscious awareness during the dream... Read More

Exercise The Right Way - Barbell Shrugs

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

Exercise The Right Way - The Flat Dumbbell Fly

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

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

Successful Body Building Routine

There are some major key parts to a successful body... Read More

Outer Triceps Workout

The outer triceps is an awesome muscle. It sticks out... Read More

Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals

Lets discuss Muscle and Fitness -- The Second Key To... Read More

Exercise The Right Way - Seated Pulley Rows

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

Know Your Muscles - The Lower Body

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

A Recovered Treasure: The Pilates Method

Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More

The Default Rep Range

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

Exercise The Right Way - One-Arm Dumbbell Rows

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

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well... Read More

Muscle Building Tips and Supplements: Dos and Donts

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

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her... Read More

Personal Training: 3 Powerful Ways to Position Yourself as an Expert

Regardless of what profession you are in, it is critical... Read More

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is... 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

Know All about Power Push Ups

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

Body Building Mind Games: Dont Let Your Weight Determine Your Mood!

Is the 'I Feel Fat Day' (IFFD) syndrome affecting your... Read More

Exercise The Right Way - The Lat Pulldown

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

Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

The Baby Boomer Athlete

Are you a Baby Boomer? If you were born between... Read More

How To Gain Weight

Until I started following a routine to eat, my gains... Read More

Exercise The Right Way - The Leg Curl

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

Personal Training: 6 Secrets of Award Winning Customer Service

Would you believe that your ability to provide quality customer... Read More

Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body

Resistance is NOT futile! When it comes to changing your... Read More

Current Dietary Recommendations in Strength Training

Efforts to expand the limits of human strength and endurance... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Tendonitis and the Effects on Your Routine

What turns out to be a small, yet annoying pain... Read More