Search

3 Tips to Get Strong NOT Injured

In order to get strong and not get injured it is best to understand how weight training programs are designed by the pros.


The pros are manipulating 3 variables:


#1 Body Position/The Lift- Pick the right exercises. Your program should be balanced. Know the pillars of strength. They are: push, pull, bend, squat and rotation. So to be balanced have equal amounts of pushes (e.g. Push ups) to pulls (eg.e bent over rows) and bends (e.g. RDLs) to squats.


#2 Volume-Volume is the total load in a workout (sets x reps x weight). The volume changes based upon what training phase you are in. So what are the 4 phases of muscle training? Phases: 1-Endurance (Reps 15-20; 2-3 sets), 2-Hypertrophy (12-15 reps; 3-4 sets), 3- Strength (8-10 reps; 3-4 sets), 4-Power (3-5 reps; 3-5 sets). Know what phase you are in and adjust the sets and reps each month.


Pick the right weight to work with. You should not be able to do 2-4 reps more than the prescribed sets and reps to know that you are working with a good amount of weight. Selecting the right weight ensures a training change that offers results.

One mistake people commonly make is that they pick a weight that is too light and they move that weight more than 15 times each set. Lifting too light keeps a person ONLY in the endurance phase which sets them up for fatigue and then injury.


So pick a good weight, considering you have good technique.


Now periodization. Cycle your sets and reps and weight. For example, in January work on hypertrophy to get the muscles and nerves ready for strength training, keep the load light and perfect your form. Then in February go to the strength phase. Now in March go for endurance. If you are a performance athlete go for the Power phase next, and then take a week off before your competition. Now you are ready to perform at your peak. When you are competing, go to a maintenance phase of 2 sets of 10 reps. If you are a casual exerciser skip the power phase all together and cycle between the other 3 -Endurance (Reps 15-20; 2-3 sets), 2-Hypertrophy (12-15 reps 3-4 sets), 3- Strength (8-10 reps 3-4 sets).


#3 Rest-Never lift back to back days, unless you are a bodybuilder rotating upper and lower body creatively. Get 8 hours of sleep every night. Drink water and electrolytes as needed. Eat a balanced (preferably mediterranean) diet. Eat your biggest meal after your lift.



Enjoy a STRONG life with less injuries and more CONFIDENCE!


Email me for an example of a full program at jen@drjenphysicaltherapy.com


7 views0 comments

Recent Posts

See All