Building Muscle Without Injury

Yes, I know you want to go about building muscle as quickly as possible, but don’t ignore the basic preparation to lower the risk of injury. For instance, you may not have exercised or challenged your muscles for years or you could have a chronic injury. You may have been a fit and strong guy or girl way back when you were at college, however you’ll need to start a conditioning program first to lower the risk of injury. If you have not been exercising regularly for around the last 3 months then consider starting out with some simple back to basics exercises. What I mean by “back to basics” is to kick off your fitness journey by performing simple core strength training via body weight only routines.

Start by doing 5 or 6 calisthenic type exercises three times a week for the first four to six weeks. To maximise your results, ensure you work all the largest muscle structures of your body. So, squats, lunges, crunches or leg raises, chin ups, push ups, side bridges and burpies could suffice. By doing this you reduce the chance of injury when you commence weight training with machines or free weights. Allow enough time between your sessions to rest the body and encourage muscle growth.

By starting out with body weight exercises you achieve the following:

Core Muscles Conditioned Naturally Lower The Chance of InjurySave On Gymnasium Membership Fees Save On Equipment OutlaysSave On Time Set Yourself Up For Success

Core Muscles Conditioned Naturally

You can begin with body weight only exercises by doing just five repetitions of each to start with and increment by one every second day. After two weeks you will be doing 10 – 15 reps of each. This will condition your body efficiently. Many people commence weight training before their core muscles have even been toned.

Reduce The Risk Of Injury

When you start your exercise program you will of course incorporate barbell and dumbbell or machine based resistance workouts. By bringing your core strength up over a few weeks you may avoid the muscle strains that would otherwise plague you. Gradually your feeling of strength and capability will positively reinforce your exercise habit. Avoiding injury allows you to consistently workout and achieve your goals.

Save On Gymnasium Membership Fees

All you need is yourself and perhaps a bar to perform chin ups on. When you have transcended vigorous body resistance exercises, you are ready for something a little more challenging. If you lose the motivation to exercise (But you won’t. Right?) then you have not wasted a lot of money on fees. If you can stick to 4-6 weeks of regular calisthenics, then you will have instilled a very positive habit into your mind.

Save On Equipment Outlays

As per the gymnasium fees, instead of racing out and spending up on lots of equipment, test your consistency in performing simple body weight routines first. Getting fit and building muscle requires more than just weights and equipment. It begins in the mind with a promise to yourself to exercise regularly. Forget (just for a few weeks) the props and stick to simple strength training exercises. The “gear” can come later. Save On Time

You want to get the best return on your time invested. Picture walking into your spare room or back yard and spending thirty to forty minutes on moderate to vigorous calisthenics. You are wrapped up before you know it , showered and relaxed in under an hour. No travel to and from the gymnasium, waiting for access to equipment or showers means huge time savings per week.

Set Yourself Up For Success

As mentioned earlier, success in a fitness or muscle building program depends more on your attitude than any equipment you may purchase. Positive reinforcement sets you up for success. You can achieve this by commencing with a simple set of body weight routines. Scale up the amount and intensity of exercise and over a short period of time you will be surprised at your results. You will have laid the foundation for the next level of muscle building and fitness.