Injury Prevention Technique

Looking for a change in your routine?  This simple change may help you overcome your plateau while preventing injury at the same time.  In order to keep your muscles balanced it is optimal to workout opposing muscles groups on the same day.  This means that when you’re in the weight room it is ideal to lift biceps on the same day that you’re lifting triceps.  Additionally, chest should be worked out on the same day as back, and quadriceps and hamstrings should be exercised together.  Likewise, when you’re working on your shoulders make sure you’re hitting both the anterior and posterior delts as well as the rotator cuff muscles and traps so that you’re not leaving one part of the shoulder weaker than another.
The biggest benefit of lifting this way is that of injury prevention.  If you’re unable to complete everyday of your weekly lifting routine, at least you know you’ve hit opposing muscle groups on the days that you did make it to the gym.  Consistency in this style of lifting will help you balance your strength and maintain healthy posture.  Often times we get carried away in the weight room and end up just working aimlessly on what we enjoy.  Try adding an educated plan to your lifting routine and reap the benefits of uninterrupted progress.

The Importance of Stretching

It’s easy to overlook the importance of stretching but try to make an effort to stretch after your workouts in the coming weeks. You should notice a difference in the level of soreness you experience in the days following a tough workout. In addition, stretching increases flexibility when performed on a consistent basis.

A common misconception that many people have is that intense stretching should take place before a workout. This is absolutely false! Stretching before any type of warmup or workout can be dangerous and ultimately cause injury. Try a light cardio warmup before your strength training program or vigorous cardio workout. This type of light warmup will help get the blood flowing and loosen your muscles up. After your entire workout is complete finish up with a light cardio cooldown and significant stretching.  If you insist on stretching before a workout make sure you warm up first.

When stretching a muscle group hold each static stretch for 30-90 seconds. The longer the better. There is little point in holding static stretches for less than 30 seconds. Just like the rest of your workout, if you’re going to execute it, you may as well do it right and receive the best possible benefit.  Incorporate some stretches into your workout routine and see if it doesn’t help with your soreness.  Good luck!