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If you want some results from training in the gym you have to train big. Don't think it is enough if you stop by at your local gym once in a while to do some weightlifting. It won't have any effect if you don't do it regularly. You must stress your muscles in order to stimulate them to grow. Muscles only grow if they have to. This means if you overload them in a way that they activate their natural survival instinct. If your muscles don't get a reason to grow they won't. One thing you must be aware of is that excessive training while growing your muscles may damage your connective tissue. It is a simple result of regular weight training. It increases your risks of injury. However, there are some steps you can take to significatly reduce the risk of injury. An injury will stop you in your tracks when doing serious muscle training. Below I will outline my 5 golden rules when it comes to minimizing the risk of injury. If you can honestly say that you implement all 5 of these into your training program, then your risk of getting hurt will be much lower than someone who does not. 1) Always perform a thorough warmup Warmup when performed correctly can substantially reduce your risk of getting hurt. It is just a twenty minute process that will prepare your body for what is about to come. The main effect of a warmup is to increase the blood flow. Do 5 minutes cardiovascular exercise before each workout and then 4-5 warmup sets. 2) Training with proper form I almost didn't mention it because it might seem obvious. Each single exercise must be carriedd out using the proper techniques for keeping stress off your joints. Don't start deadlifting with a rounded back. Don't jerk around weights in some ballistic manner. You will hurt yourself sooner or later. 3) Training within your personal limits If you let your ego take over it is almost always a recipe for disaster. It doesn't matter what the guy next to you is benching and it is completely irrelevant to your training program. You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you'll be stretching your limits and putting yourself in a very vulnerable position. 4) Know when it is time to stop I sometimes see guys that always try to crank out a couple of extra reps at a point when they should have stopped. Don't do it. If you cannot complete another rep in its proper form then it is time to quit. 5) Don't ignore aches Never ignore pain or signes of injuries. Don't try to 'work thorugh' and ignore what your own body is telling you. It is your own body you want to train and you better listen to what it tells you. If you stress your body pain won't just disappear but get worse. If you have the impression that there is something wrong go see a doctor before it gets worse - even when under normal conditions you would have just waited. This is becasue intense training will amplify any small issue there is. If you are serious about growing your muscles let me show you exactly the steps you must take.
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