Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

7 heres the bottom line if you cant get full reps

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7 Here’s the bottom line: if you can’t get full reps, you’re using too much weight, and you’re increasing your risk of injury. Simply lighten the load, do full reps, improve your strength, and only move up in weight when you can keep it fully under control. INJURY RISK MISTAKE #2 USING BAD FORM This is similar to the first mistake, but not the same. Form mistakes go far beyond the heavy half-repping that gives a bad name to the big compound lifts like the squat, deadlift, bench press, and military press. You can work with proper amounts of weight and use a full range of motion and still put yourself at a considerable risk of injury. For instance, even if you’re working with weights you can handle properly… • If you round your back during a deadlift or hyperextend it too far at the top, you’re asking for a lower back injury. • If you flatten your back and round your shoulders at the top of a bench press or flare your elbows out too much, you will probably have shoulder problems at some point. • If you let your knees bow in when you squat or extend too far past your toes, you can hurt them when going heavy. • If you do your overhead/military presses behind your neck and your body is built like most people’s, you’re increasing your risk of injury. (Strangely
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enough, some people’s bodies just mechanically can handle this type of movement, but most don’t do well with it.) Pushing yourself in the gym is good, so long as you always maintain proper form as well. INJURY RISK MISTAKE #3 FAILING TO WARM UP PROPERLY Many people’s warm-up routines consist of a few minutes of static stretching, and this is a bad way of going about it. Static stretching before exercise has been shown to impair speed and strength. 8 Not only can it fail to prevent injury, but it can also increase the risk of injury due to the cellular damage it causes to muscle and its analgesic effect. 9 A proper warm-up routine should bring blood to the muscles that are about to be trained, increase suppleness, raise body temperature, and enhance free, coordinated movement, which is why I prescribe the warm-up routine shared earlier in the book. 10 The process of moving the muscles repeatedly through the expected ranges of motion has been shown to reduce the risk of injury. 11 INJURY RISK MISTAKE #4: “NO PAIN NO GAIN, BROOOOO!!!!!” This might be obvious, but many people don’t quite get it: if you experience pain, stop your set. If an exercise always bothers you, do something else. Realize that pain is a warning that something is wrong, and if you don’t heed it, serious injury can follow. Case in point: probably the worst injury I’ve witnessed was a guy in his sixties at a bench press competition. He had just barely struggled out one rep with about 350 pounds, and then he started rubbing his elbow. He then told the guys to load more weight so he could go for a PR. Everyone was rooting him on.
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  • Winter '17
  • Santos O'Neill Garcia
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