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Lifting weights is the best way to build lean muscle bulk and increase strength, but it can also lead to injuries if you're not careful. Here are six common factors behind weight lifting injuries, and keep away from them.

1. Using Poor Form and Technique

Far too many people use bad type and technique when weight lifting, and it's a common reason for injury. People perform their reps at a fast speed using much more momentum than muscle power. People heave, swing, or bounce the weight rather than lifting it.

Bad form and method often occurs when someone is utilizing a weight that's too heavy for them to lift properly. Use a weight that challenges you, but that's not so heavy that your form and technique get sloppy. Use muscle energy, not momentum, to lift the weight. Don't heave, golf swing, or bounce the weight. Lift and lower the weight in a steady and controlled manner while concentrating on feeling the muscle that you're working (this is called the mind-muscle connection).

2. Not Warming Up

You need to take time to properly warm up before strength training. Warming up will stimulate blood circulation to your muscles, increase your joint flexibility and range of motion, and get you mentally prepared for your workout, all of which helps prevent injury. Warm up by doing a couple of minutes of light aerobic exercise and 1 or 2 light sets of each weight lifting exercise before using heavier weights.

3. Overtraining

Training many times saps your energy and interferes with both your muscle's and nervous system's ability to recuperate from your weight lifting workouts. If you're within a depleted, weakened Stepper state from overtraining, your risk associated with injury increases. You also have to realize that muscles avoid grow during training, they grow after training. Lifting weights causes microscopic tears in the muscles, and rest days allow the muscles to repair themselves, grow, and get stronger.

Training too often and not giving your muscles enough time to recover from training not only increases your risk of injury, it also causes muscle growth and strength increases in the future to a halt.

three. Not Listening to Your system

When lifting weights, you need to work out with lots of intensity if you wish to build muscle and improve strength. But if your exhausted and lacking energy in front of you particular weight lifting workout, you may need to ease up on the intensity for that particular workout, or even consider no longer working out at all which day. Pushing yourself too much when you're tired and also lacking energy increases your own risk of injury.

5. Lack of Concentration

If you're distracted, preoccupied or lackadaisical when weight lifting, especially when performing totally free weight exercises like barbell squats or dumbbell shoulder presses, you're inviting injury.

6. Bad Nutrition

Weight training and proper nutrition go together. Proper nutrition provides you with the energy you need for the weight training workouts. Without proper nutrition, you'll be in a depleted, weakened state, and your risk of injury increases. Proper nutrition is not just necessary to fuel your workouts, it's also necessary to help you recover from your workouts.

As you can notice, avoiding weight lifting injuries is not really difficult. Just follow these guidelines and your weight training workouts will be productive and injury free of charge.

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