| In this article, I will outline for you some of the best | | | | not being strong enough to even squat you own body |
| ways to become injured while you train. Although to | | | | weight correctly. How do you know when you are |
| some the sarcastic tone of such writings is a turn off, I | | | | doing this correctly? Your back will be flexed on the |
| have found it to be a very good educational approach | | | | way down in a very dangerous position, and your |
| and one that gets the point across pretty well. (by the | | | | knees will start to bend inward (note: Knees are never |
| way, this is a sarcastic article, however, I see things like | | | | supposed to bend inward), and each end of the bar will |
| this happen everyday...in other words, I didn't make any | | | | move up and down as you struggle to get to a |
| of this up!) So if you really want to injure yourself while | | | | starting position. OH yea, you won't even get close to |
| training or working out, make sure you do some or all | | | | a 90 degree range of motion because you know you |
| of what is listed below. Chances are, you are doing | | | | won't be able to get back up. |
| some of these things anyway. (By the way, if you | | | | 3. When you are finished with number 9 from above, |
| want to stay healthy, please avoid all of the list | | | | add more weight and do it again!!! |
| below). | | | | 4. Perform HEAVY or even not so heavy lat pull |
| 1. What ever you do, DO NOT warm up at all before | | | | downs, behind your neck. Make sure you have an |
| you lift weights. Go into the gym and your session cold, | | | | unusually wide grip and put maximum external rotation |
| and attempt no warm up. However, if you insist, load | | | | torque on your shoulders. Do multiple sets. If you |
| up the bar with only 30% of what you are going to lift | | | | shoulders hurt, by all means, increase the weight. |
| and push through that for a few reps. That's the most | | | | 5. Grab a 25-35 pound plate and hold it to your chest |
| you should do. (If you need any guidance in doing this | | | | while you do 3 sets of 10 hyper-extensions for your |
| correctly, just go to your local gym and watch for the | | | | low back. Go up as far as you can and all the way |
| guys in the extra tight wife-beaters. Scope them out | | | | back down so your head is close to the floor. Even |
| and follow their programming. No warm up, just 18 sets | | | | when your back is screaming in pain and tightness, |
| of extremely heavy weight. ) | | | | keep doing them. Your back must be weak, so that is |
| 2. Perform squats with a lot of weight on the bar while | | | | why it hurts, right? More is better here too! |