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Underground Injury Secrets Only Injury Can Teach |
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Over the years, excruciatingly painful and frustrating injury has taught me a serious lesson…what movements are more prone to cause injury. This next section is information that you just don’t find in your neighbourhood gym! You don’t read about it very often in magazines.
Preventing injury articles just don’t sell supplements or fancy spandex workout leotards with superman emblems on them!
Once you sustain a career threatening injury it is too late! Even if you just slightly injure yourself or degrade a knee joint or a shoulder, these painful nagging problems just plainly make working out not that enjoyable for you! So I really feel it for you if it is too late and hopefully I can prevent a nasty injury somewhere for someone with this section. If you can avoid even one potential injury the price of this book will seem like peanuts! If you feel this way don’t holdback your feelings of joy…you can always send me a few more bucks!
Here is a list of movements to avoid and what to replace them with. These replacement movements have been well thought out to ensure that you don’t lose any benefits from a vanity point of view! Muscle growth is equal or better and without the guarantee of injury!
Underground Injury Prevention Secret 1
Replace Barbell Movements with Dumbbell Exercises
The fixed grip positions of barbell movements tend to place unnecessary stress on the shoulder, elbow and wrist joints. Dumbbells allow freedom for your unique body mechanics and require muscle-stimulating balancing, as they are not fixed to one plane of motion. Here is a list of exercises I replace with dumbbell movements.
Barbell Movement
| Replacement
| Heavy Barbell Curls
| Dumbbell Curls
| Upright Barbell Rows
| Dumbbell Side Laterals/Shrugs
| Heavy Flat Barbell Bench Press
| Dumbbell Bench Press
| Behind the Neck Shoulder Press
| Dumbbell Shoulder Press
| Barbell Bent Rows
| Dumbbell Bent Rows
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Underground Injury Prevention Secret 2
Use a Parallel Grip for Chin Ups Instead of a Palms Facing Out Grip
When you perform chin ups, especially with a wider grip, use a grip where your palms are facing inwards towards each other.
There is much less stress placed on the shoulders in this position and less likelihood of injury.
Underground Injury Prevention Secret 3
Eliminate Upright Rows Entirely
Upright rowing is extremely hard on your rotator cuff and if performed for any length of time is a ticket for shoulder degeneration. Side Laterals, Pressing movements and Shrugs train all the same muscles.
Underground Injury Prevention Secret 4
Perform Movements That You Are Handling Very Heavy Weights Last In Your Body Part Workout.
Performing movements which you have achieved great strength last in your workout will increase your strength and minimize the chance of injury. By pre- exhausting the muscle with exercises you are weaker in you can focus on your weak movements and at the same time pre - exhaust your stronger movements thus eliminating the need to use heavy injury risking weights.
An example of this would be when I was strength training in the early nineties I achieved a squat with four hundred and ninety five pounds for five good repetitions. At this point, as progress was slow, I stopped doing squats first in my leg workout but instead did my stiff leg dead lifts first.
The pre – exhaustion I achieved training my hamstrings first would make it impossible to squat nearly five hundred pounds! Now squatting four hundred and five pounds was very difficult for six repetitions!
I shocked my hamstrings hard this way because I trained them while fresh at the beginning of my workout. More stress was placed on my quadriceps using less weight because my quadriceps had to help my fatigued hamstrings finish each gruelling repetition! Using the lighter squatting weight also minimized the chances of injuring my knees or lower back! James Jordan is The Authour of Underground Mass Secrets ,The best selling and most highly recommended Bodybuilding book in Internet History. You can get much of his Underground Mass Secrets Book For free by joining his Free Bodybuilding Course here |
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