avoid injuriesEverything in this life has two sides. One side is good, and the second is bad. A beneficial thing can cause a lot of harm if used unproperly. Even though bodybuilding is one of the best sports in the world, it can be extremely dangerous if treated wrongly. Bodybuilding can make you groundbreakingly gorgeous or invalid. You either train technically right, or you will get injured. Injuries in this sport are very common. Broken bones, muscle and abdominal hernias, injured joints and tendons, and many other injuries are widely-spread in this sport.

You always see huge, famous, popular, and successful bodybuilders on TV, the Internet, magazines, and other informational sources. You never fully know what is beyond that success. Almost all professional bodybuilders have had some injuries in their careers. Even if you don't plan to make a professional bodybuilding career, injuries are almost inevitable if you will work with heavy weights.

Fortunately, I don't have any serious injuries. At the same time, I have already traumatized myself. I have a muscle hernia on my shin. It does not cause any pain nor discomfort. It is a small bump on my shin. Thus, I can say that I already have a mild injury due to heavy training.

As you have already understood, in the gym, you can either enhance your physique or destroy it. It is all up to your training behavior. I am sure this blog post will be very beneficial for bodybuilders of all levels. Right now, I will provide you with some useful tips on how to avoid injuries while training in the gym.


warm upWarming up your body and muscles at the beginning of your training is highly important. Usually, injuries occur due to a wrong exercise technique and when a person starts training without warming up his muscles. Warming up is especially important before performing compound exercises such as deadlifts, barbell squats, and bench press.

I have have had several mild injuries because I was starting to lift without warming up my muscles. Once, I did a couple of heavy sets of deadlifts without warming up. Then, during two weeks, I was unable to bend my back in order to wash my face. Of course, this is a type of a mild injury that needs some time to disappear. At the same time, there are loads of people who get serious injuries because they forgot to warm up.


We know that muscles grow only when you stress them. Therefore, increasing weights on your dumbbells and dumbells is absolutely necessary if you want to grow. We need to lift heavier weights in order to become bigger. This is one of the main formulas in bodybuilding. Lift heavy to get huge!

On the other hand, these bodybuilding rules should be understood correctly. Yes, you need to increase the weights you lift. However, you should do it very carefully. There are loads of idiots who traumatized themselves simply because they wanted to lift more than they can. Some get abdominal hernias, others get hernias on the backs, and etc. When you get a hernia, no matter where it is located, you can say GOODBYE to bodybuilding. A hernia is the end of your time in the gym. Therefore, be very careful while trying to lift huge weights.


compound exercisesCompound exercises such as barbell squats, deadlifts, and bench press are the most dangerous workouts. I think that almost 80% of gym injuries occur during barbell squats and deadlifts. In my life, I have met dozens of guys who got back-hernias due to heavy deadlifts.

I squat only on the Smith machine. I never squat with free weights. I don't want to injure myself. Even though I use the Smith machine to squat, I see my legs growing very rapidly. Instead of deadlifts, I perform Romanian deadlifts with moderate weights. 
Some guys torture themselves with compound exercises to manipulate anabolic hormones in their bloodstream. If you still think that compound exercises will make you huge, you should read this article that will destroy this myth.

Compound exercises should be performed very slowly. Secondly, you should always do them with a right technique. Otherwise, you will surely injure yourself in the gym.


No matter what compound exercise I do, I will always wear a weightlifting belt. I wear it when I squat, bench press, deadlift, and make many other exercises. I never approach a heavy barbell without a weightlifting belt on me.

There are several advantages of wearing a weightlifting belt while training. Firstly, the belt prevents abdominal hernias. Secondly, it holds your back very tightly thereby protecting it from injuries. Lastly, I can say that the belt simplifies heavy exercises. It is much easier to make deadlifts with the belt on you.

These are some of the most useful recommendations I can give you in order to avoid injuries in the gym. This sport has loads of benefits. At the same time, bodybuilding is one of the most dangerous and traumatic sports in the world. You either do everything properly and get huge and beautiful, or you severely injure yourself. Your outcome depends on your knowledge and technique.


Written by BAHTIYAR