There's a lot of mistakes you can perform during a bodybuilding routine in the gym. If you want huge muscles, there's no other option but workout. You have to overload those muscles with heavy weight and high intensity if you want to see real results. This is without a doubt the most effective means of stimulating muscular growth.

An intense workout program makes you prone to injuries. Although there are no hard and fast rules for completely avoiding injuries, you can definitely take some precautionary measures. Given below are the five golden rules of staying free from injuries.

1) Always perform a thorough warmup. A proper warmup is the single best thing you can do to minimize your risk of injury. This simple 15-20 minute process will prepare your mind and body for the hard work to come by increasing blood flow into the surrounding connective tissue and by lubricating your joints. I would recommend that you perform 5 minutes of light cardiovascular exercise before each workout followed by 4-5 warmup sets for your first major exercise of the routine.

2) Make sure that you are doing it right. Ask someone if you don't know the right technique for a proper bench press or any other form of workout. Besides, if you're doing the exercise wrong, you'll probably end up stressing your joints making you more vulnerable to injuries. For example, when you are lifting up the dumbbells, you should never lower them with a jerk, since that easily result in tearing of the ligaments.

3) Always train within your own personal limits. Weightlifting is a personal battle, and letting your ego take over is almost always a recipe for disaster. It doesn't matter what the guy next to you is benching and it is completely irrelevant to your training program. You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you'll be stretching your limits and putting yourself in a very vulnerable position.

4) Never try to over-train. If you feel that you can't handle it anymore, the best thing to do is stop and take some rest until the next set. This situation, perhaps is the most injury-prone that you can ever get yourself into.

5) Watch out for a probable sign of a forthcoming injury. You must stop if you feel pain after your workout. Take som rest for some couple of days, or the time it takes for the pain to disappear.

In the next articles i'll teach you the specific way to perform a proper weightlifting warmup (something that the most of the lifters in the gym does not recognize nowadays), which will not only greatly decrease your chances of injury but will also result in virtually instant strength increases for your major exercises.

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Gym Injuries, Tips To Avoid Them

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