Bodybuilding Injury Prevention

[Dr JIM]

Also make note unless otherwise defined "stretching" involves an activity that is entirely PASSIVE! In other words it does NOT involve the use of agonist and antagonist muscle groups. The latter is generally termed dynamic, load resistance or active range of motion "stretching".

I only mention the differences bc the benefit or lack there, can vary considerably depending upon which technique is being studied.

 

[ironwill1951]

their is no doubt that proper form is the cause of most injuries ,
pushing heavy weights and letting them down will not cause injuries it is the point between, an example is bench or military press, that point where you change direction with the weight is where you injure muscle.
their is an enormous amount of force at that point where you are reversing the direction of the weight, slow down , whether it be bench press, military press, squats , curls, what ever eliminate that jerk and you will cut down on injuries. think about it how many actually think about that reversing point when lifting heavy , none ,

 

[Nutpuncher]

Smart lifting. What I mean is just because you can doesn't mean your tendons/ligaments and joints are ready for the majors weight increase.

 

[tattedlegend]

Smart lifting. What I mean is just because you can doesn't mean your tendons/ligaments and joints are ready for the majors weight increase.

This is a big one. Especially for people just getting into AAS and cycling. On my first cycle my strength shot through the roof and was climbing each week, but it got to a point where my joints and tendons were beginning to ache because they didn't strengthen at the same rate and couldn't hold the load as easily, I also think this may be a contributor to my lower back ache the comes and goes

 

[Nutpuncher]

This is a big one. Especially for people just getting into AAS and cycling. On my first cycle my strength shot through the roof and was climbing each week, but it got to a point where my joints and tendons were beginning to ache because they didn't strengthen at the same rate and couldn't hold the load as easily, I also think this may be a contributor to my lower back ache the comes and goes

It's difficult to lift smartly as mentally I want to lift heavy

 

[mands]

I would have to agree with most recent studies that "stretching" is really not necessary and is counter productive before lifting weights. I noticed it when I was younger that I felt a little more "wobbly" if that a correct word lol!! When I didn't stretch I felt more in control of my movements.

I believe this is particularly important to PL as muscle performance drops around 3% with stretching and over 8% less weight management.

I do not stretch currently. But, I do "warm up" with movements, light weights and proper form.

mands

 

[brutus79]

I would have to agree with most recent studies that "stretching" is really not necessary and is counter productive before lifting weights. I noticed it when I was younger that I felt a little more "wobbly" if that a correct word lol!! When I didn't stretch I felt more in control of my movements.

I believe this is particularly important to PL as muscle performance drops around 3% with stretching and over 8% less weight management.

I do not stretch currently. But, I do "warm up" with movements, light weights and proper form.

mands

Me being a testosterone kind of guy @brutus79 thoughts, ideas on the subject ?

I have to agree with mands. The more I stretch pre workout the less control I have over the lift... I used to stretch out my shoulders with cables, do some light flys and push ups before benching and experience shoulder pain. Now I just do a dozen explosive bar only benches, 10 paused benches at 135 and get right into programming that is laid out. The wendler 5/3/1 I am currently running has three warm up sets of five and three working sets, then five sets of ten at 50% plus ancillaries. I am talking all about chest day here because it was yesterday... I used to have elbow pain (tendinitis) and front shoulder pain but since I dropped all the stretching and truly made myself a student of form my pain has gone away. I can even military press now and that wasn't even a thought previously.
Squatting is different. I have to do some hip mobility stuff with bands pre workout, but if I take more than five minutes with it I'm fucked. If I don't do it at all I have some real groin issues going below parallel.
Deadlifting I do glute ham raises and get to it after a few warm up sets.
I have the same lower back issues someone mentioned... always pretty tight and always back pumps. I use a lacrosse ball intraworkout if it becomes cumbersome, otherwise I just deal with that shit.
I bought "how to be a supple leopard" and haven't opened it in 8 months. I find I learn about and try new things when I get hurt... until then, fuck it.

 

[tattedlegend]

I would have to agree with most recent studies that "stretching" is really not necessary and is counter productive before lifting weights. I noticed it when I was younger that I felt a little more "wobbly" if that a correct word lol!! When I didn't stretch I felt more in control of my movements.

I believe this is particularly important to PL as muscle performance drops around 3% with stretching and over 8% less weight management.

I do not stretch currently. But, I do "warm up" with movements, light weights and proper form.

mands

I have to agree with mands. The more I stretch pre workout the less control I have over the lift... I used to stretch out my shoulders with cables, do some light flys and push ups before benching and experience shoulder pain. Now I just do a dozen explosive bar only benches, 10 paused benches at 135 and get right into programming that is laid out. The wendler 5/3/1 I am currently running has three warm up sets of five and three working sets, then five sets of ten at 50% plus ancillaries. I am talking all about chest day here because it was yesterday... I used to have elbow pain (tendinitis) and front shoulder pain but since I dropped all the stretching and truly made myself a student of form my pain has gone away. I can even military press now and that wasn't even a thought previously.
Squatting is different. I have to do some hip mobility stuff with bands pre workout, but if I take more than five minutes with it I'm fucked. If I don't do it at all I have some real groin issues going below parallel.
Deadlifting I do glute ham raises and get to it after a few warm up sets.
I have the same lower back issues someone mentioned... always pretty tight and always back pumps. I use a lacrosse ball intraworkout if it becomes cumbersome, otherwise I just deal with that shit.
I bought "how to be a supple leopard" and haven't opened it in 8 months. I find I learn about and try new things when I get hurt... until then, fuck it.

Also make note unless otherwise defined "stretching" involves an activity that is entirely PASSIVE! In other words it does NOT involve the use of agonist and antagonist muscle groups. The latter is generally termed dynamic, load resistance or active range of motion "stretching".

I only mention the differences bc the benefit or lack there, can vary considerably depending upon which technique is being studied.

In regards to stretching before workout, I recently read an article that was posted by International Sports Sciences Association(ISSA) that claimed STATIC stretching before working out will decrease power output by anywhere between 4-7% while DYNAMIC stretching actually increases power output by about 4-7%. For anyone that does not know the difference, STATIC stretching is stretching where you hold the stretch at that position for 10-30 seconds at a time, while DYNAMIC stretching is moving the muscle through its ROM and maybe even pushing it outside of its normal range of motion but not holding the stretch, an example with by high leg kicks where you kick up as high as you can just for a second.

 

[RodgerThat]

I would like to clarify, I do not stretch before I lift i do a dynamic warm up using the hip circle bands and walking the turf at my
Gym doing things like deep lunges.

Stretching afterwards is what I attribute my strength too. I became much stronger very quick when I began stretching religiously and to boot I've had 0 gym injures since then either. I lift fairly decent weight on a regular basis and if your not flexible enough you won't be able to get yourself into the most advantageous positions for your form. Saying stretching inst neccasary is an oversight as if you don't stretch post workout your recovery is harder and longer. Look at any Olympic lifter they are flexible beyond all compare regardless of weight class and they do the most explosive exercises there are with the lowest % per person of almost any sport for injuries.

Also OP foam rollers, lacrosse balls, voodoo floss, rolling sticks and having a heat cream on hand has always helped me. And if you do get injured figure out is this something I need to take time off for or can I modify around the injury somehow

 

[Perrin Aybara]

Yeah, dynamic is what I do beforehand. That Limber 11 routine I used to do on off days. Static stretching afterwards I'm not very faithful with keeping up with. I'm more likely to do it on weekends when I lift and have the time. Weekdays after work it's already a rush to get through the gym, get home, eat, shower, etc.

 

[tattedlegend]

I would like to clarify, I do not stretch before so life I do a dynamic warm up using the hip circle bands and walking the turf at my
Gym doing things like deep lunges.

Stretching afterwards is what I attribute my strength too. I became much stronger very quick when I began stretching religiously and to boot I've had 0 gym injures since then either. I lift fairly decent weight on a regular basis and if your not flexible enough you won't be able to get yourself into the most advantageous positions for your form. Saying stretching inst neccasary is an oversight as if you don't stretch post workout your recovery is harder and longer. Look at any Olympic lifter they are flexible beyond all compare regardless of weight class and they do the most explosive exercises there are with the lowest % per person of almost any sport for injuries.

Also OP foam rollers, lacrosse balls, voodoo floss, rolling sticks and having a heat cream on hand has always helped me. And if you do get injured figure out is this something I need to take time off for or can I modify around the injury somehow

Good stuff here. Recently I have been incorporating foam rolling at least 3x a week on my entire back upper and lower, as well as lats, quads and glutes, and just in these first two weeks I feel like I have already seen progress. I'm still trying to find some good stretching movements (static and dynamic) to really help loosen and open up the hips.

 

[RodgerThat]

3rd world squats are great as well as practicing the splits even if it looks funny. Butterfly and bridge for the hip flexors too. Stretching is one of those things you have to realize your gonna look like an idiot doing it at the gym so look like an idiot there and reap the benefits on the platform cause that's the only place it matters how you look

Good stuff here. Recently I have been incorporating foam rolling at least 3x a week on my entire back upper and lower, as well as lats, quads and glutes, and just in these first two weeks I feel like I have already seen progress. I'm still trying to find some good stretching movements (static and dynamic) to really help loosen and open up the hips.

 

[Perrin Aybara]

Good stuff here. Recently I have been incorporating foam rolling at least 3x a week on my entire back upper and lower, as well as lats, quads and glutes, and just in these first two weeks I feel like I have already seen progress. I'm still trying to find some good stretching movements (static and dynamic) to really help loosen and open up the hips.

Try that Limber 11 3x a week for a couple weeks. It seriously worked wonders for loosening up my hips.

 

[mkulltra58]

I always start with 5 minutes of cardio to get the heart pumping blood throughout and get my body moving. I then do 10 minutes of stretching with an emphasis on shoulders, elbows and quads. I always start with a compound lift and will do 3 warmup sets increasing weight until I reach working weight. Everything else after that is all form.

 

[jJjburton]

You want to do dynamic stretches at different times then static. Dynamic stretching is done before a sport or workout 10-20 minutes(kariokes, jumping jacks, high knees, arm cicles, etc). Static stretching should be done 2 or 3 x a day for 10 minutes. (touch toes, quad stretches, arm stretches, etc). It is ALOT to incorportate, so one can definatly do less. Dynamic 5 minutes and static 10 minutes 1 or 2 times a day.