If you are serious about building muscles or losing excess fat, the last thing you need is an injury. Of course, it is not possible to avoid injuries, every athlete knows that it happens from time to time, however, it is possible to minimize the chance of injuries by following the tips that you will find below.
Incorrect technique is one of the most popular causes of injuries in the gym. Out body has very specific biomechanical pathways and if you do exercises incorrectly breaking the trajectory of the move, you are guaranteed to either pull your muscle or tear it. If you do not have a personal trainer of an experienced friend who can show you the right technique, go to youtube.com, http://jackedgorilla.com/ or bodybuilding.com. There you will find enough videos demonstrating you how to do any exercise.
The more does not mean the better
Some people always try to surprise others by using too much weight. Every athlete has ever seen beginners in the gym who try to do biceps curls with insane weight with terrible technique. The truth is, the more does not necessary mean the better. You can cheat in last reps, but you should always start your exercises with clean technique. If the weight that you use makes it impossible, decrease it.
I have been training for more than 10 years and understand the importance of adequate warm-up. I have once torn my deltoid muscle because I started pull ups without warming up. It took me 6 long months to recover from the injury. During this time I could not do most of the exercises for upper body and a result, I lose so much weight. I recommend you to warm-up at least 5-10 minutes before starting your workout. Usually I do some stretching and high-rep weight lifting with light weight (1 set). I have never had any injuries since than.
Training too often
Remember, muscles grow while you rest, not while you train. That is why it is very important to give your body enough time to rest and recover your muscles. Many athletes, especially beginners neglect this simple principle and train every single day. In most cases this leads to over-training, fatigue, muscle loss, decrease in testosterone production (more info here: http://jackedgorilla.com/best-testosterone-booster) problems with nervous system and weakness. Feel your body, if you feel that it has not fully recovered from the previous workout, give it one more day.
I hope these 4 tips will help you avoid serious injuries in the gym and achieve your goal. In my next article I will talk more about the right technique in complex exercises. Good luck!