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 IF YOU'VE EVER SUFFERED AN INJURY - CLICK HERE
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| Author | Topic: IF YOU'VE EVER SUFFERED AN INJURY - CLICK HERE | ||
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Pro Bodybuilder 
Posts: 510 |
In light of BPP's recent mishap and the fact that I am just getting over a very minor back injury, I'd like to open up discussion about the most common exercises that cause injury and the best way to prevent them. I know if I couldn't work out again I wouldn't know what to do with myself. I have always lifted as heavy as possible in the 4-6 rep range, using freeweights or cables 99% of the time. Do a lot of you think that your injuries came from AS use? By this I mean that your muscles grew too strong too fast for your connective tissues resulting in a tear, strain, etc... If not, then what are the most common exercises to cause injury? It seems straight bar exercises like bench press and military are dangerous from what was said on BPP's thread. What about dumbells? Wouldn't these be safer due to the increased ROM? If you've suffered an injury, please post what it was and how you think you could have avoided it. ------------------ - I Used To Have 1200 Posts -     | ||
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Amateur Bodybuilder 
Posts: 215 |
I have had a minor injury to my neck. I didn't warm up enough doing shrugs, I just grabbed the 120's and shrugged away (ouch) about 5 min later I could hardly turn my neck. This lasted for about a week. I learned my lesson, now I make sure that I'm warmed up enough before I hit it heavy.. | ||
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Pro Bodybuilder
Posts: 510 |
BTW- I guess I'd better say what happened to me. I was deadlifting and pushing it to hard, not paying attention to mind-muscle connection, rounded my back and....POP! | ||
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Pro Bodybuilder
Posts: 340 |
this is the thread for me, lol. injury is my middle name. without a doubt my biggest mistake has been ignoring my body. fuck what everyone says bout lifting through pain or whatever. the very INSTANT i feel like i might be hurting myself i stop and call it a day. if that means losing 3-4 sets, so be it. i stretch religiously and if i add a new movement i start off very light and build my way up. | ||
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Pro Bodybuilder
Posts: 340 |
oh yea while i'm at it i'd like to give another vote for shruggs as one of the most dangerous excercises. that and pylometrics, imo. | ||
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Amateur Bodybuilder
Posts: 215 |
Shruggs did me in for a week!!! | ||
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Amateur Bodybuilder
Posts: 52 |
I GOT A HERNIATED DISC FROM DEADLIFTS BUT WAS ABLE TO REHAB IT WITH NO SURGERY. I WAS FORCED TO DROP MY WEIGHT FOR A WHILE BUT NOW MY FORM IS GREAT AND IM ACTUALLY STRONGER NOW. | ||
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Amateur Bodybuilder
Posts: 201 |
Bent over barbell rows are a no-no.Way too much stress on the lower back. Do heavy db rows instead. You can support your body plus you keep the weight closer to the center of gravity ------------------ | ||
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Cool Novice 
Posts: 34 |
Barbell rows started the problem, then leg presses finished it off. I have a pretty decent disk herniation at my L4/L5 vertebrae. I started physical therapy which is definitely helping, saw like 8 different doctors, chiropractors, sports therapists etc.. Leg press for me is a definite no-no for now on. Im a tall guy and being tall+leg press doesnt make sense. Going to the Olympia, and now Ive had to take over 3 weeks off from training, bad timing, Im gonna try and go tomorrow and see how it feels. | ||
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Novice 
Posts: 4 |
Awhile ago I was preparing for my 1st bench contest and the program I used called for weighted dips, I did not own a dip belt and the gym I went to did not either. So I took a regular belt for squats and a chain and would loop the chain through the weights and hook the chain onto the 2 metal prongs that go into the leather notches in the belt, it worked fine until I started using heavy weight. When I would use heavy weight the weights would pull down so hard that the metal prongs would pull right out of the notches, so I pulled it as tight as it went around my waist to the last notch. Well the last day I did weighted dips like that I was using 145lbs and for my 6th rep on my last set I got an extremely sore spot in my lower back that made me decide to say screw dips for now. After the contest I had a physical and the doctor told me that I fractured one of my vertbrays-{sp} so later I went to another doctor and he said that I was lucky because it healed very well. So the morel is use a dip belt if your going to do heavy dips, or chance it like me and have a little pain in your back for the rest of your life. | ||
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Amateur Bodybuilder
Posts: 77 |
Bent over rows gave me a fucking hernia, I just had the operation on Friday. The pain I'm in now is almost unbearable, thank god for perocets. I will never do another bent over row, as long as I live. I was considering using T-bar rows when I get back, but again I think they will put to much stress on that area. I believe I will second bighurt on this one, and go heavy with dumbell rows.. I don't ever want to go through this again, besides the pain and swelling, it looks like I will miss about 2 weeks in the gym. Secondly, I have recently come to the realization that the reason I get injured is because I never have a light day.. The reason I say this is because for years, I have always gone heavy on every workout for about five years straight. I have tendonitis in my elbows, and couldn't train tri's for months because of the pain. It wasn't until I started alternating my training that the pain started going away.. What i do now is this.. Every third workout for each bodypart I drop my weight to about 3/4 of what I would normally train with. I don't cut down on the intensity, I still work the muscle to failure, but it has definetely helped my joints tremendously.. This has helped with my growth, because even though I feel like a puss every third workout, it has allowed me to increase my weights overall. ------------------ | ||
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Amateur Bodybuilder
Posts: 194 |
fuck press behind neck. | ||
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Moderator 
Posts: 1828 |
Great post. I don't know that there are any specific movements that cause more injury than the others. I think most of it has to do with the following, in no specific order: Poor form and technique My original injury was a freak. I was not on any cycle, nor had I been for some time. I was warmed up and ready to go. BPP | ||
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Elite Bodybuilder 
Posts: 610 |
MY ROTATOR CUFF WAS BRUISED WELL OVER A YEAR AGO BECAUSE SOME ASSHOLE DIDNT SPOT ME CORRECTLY ON MILITARY PRESS.HE COMPLETELY MISSED THE RACK.SO I DIDNT HIT SHOULDERS AT ALL FOR A LONG PERIOD OF TIME TILL ABOUT 3 MONTHS AGO,AND ALL SEEMED GOOD. NOW 2 WEEKS AGO I WAS HITTING A HEAVY SET OF INCLINE BARBELL PRESS AND I FUCKED IT UP AGAIN.THIS SUCKS.ITS FUCKIN UP MY TRAINING.I DONT EVEN WANT TO HIT ANOTHER CYCLE YET CAUSE I DONT WANT IT TO GO TO WASTE. ------------------ | ||
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Amateur Bodybuilder
Posts: 130 |
i have had about 10 broken bones and countless sprains, i just broke my hand yesterday in a fight, not many injuries due to the gym though. | ||
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Amateur Bodybuilder
Posts: 103 |
Hurt my knee playing b-ball scvrewed mt hand in a scrap other than that pretty heathy except for the flu right now, and ya maritime steel you are the walking wounded, you got to get that helmet off the guy quicker. | ||
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Cool Novice
Posts: 29 |
oh yea shruggs did me in for about 2 weeks. i decided to do shruggs like i saw lee haney do in an artical in muscle and fitness. straight bar behind the back shruggs. they worked great for the first 2 sets then went for a 3rd and wham i couldnt move my neck for 2 weeks. then about a month ago i was doing concentration curls. i twisted my back on the last rep and pop i threw out my back. out of the gym for about a week. now im having shoulder problems unrelated to weights but man does it kill my workout. injuries suck because even after you recover you still are hesitant when you go back to the gym. it scares the shit out of you. | ||
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Elite Bodybuilder
Posts: 1022 |
Too many to put them all here, which i did, but i don't find the topic back. So yes, many, many injuries. ------------------ Don't look back, life is too short | ||
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Pro Bodybuilder
Posts: 510 |
BUMP | ||
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Novice
Posts: 4 |
Just had two injuries from BB... First I knew s**t about training...hurt my back during barbell curls...Some 7 yrs ago... Second was from not being properly warmed up.. hurt my glutes during a squat in a smith machine... All the other injuries, mainly in my knee, were from playing squash and soccer... Peace, AndrewXON | ||
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Amateur Bodybuilder
Posts: 168 |
Hmmm. I've got a herniated disk at the lumbosacral juncture right now. Funny thing is that it was brought on by mountain biking for a weekend, while I never noticed it from years of deadlifts. Opinions are like assholes and here's mine: 1) Don't do behind the neck presses or behind the neck pull-downs. I won't get into the biomechanics of it right now, but think of it this way; humans are designed to do stuff we do in nature. If you were climbing a tree to escape a pack of hyeanas, would you pull the branch behind your neck? No. Why? Darwinism... 2) Don't use a smith machine. I have heard all sorts of excuses to use one; "I can't find a spotter" or "but I can put up more weight on the smith machine". Bah. Smith machines are for pussies. Since I type so slow I can't describe the biomechanics right now. Let's just say they're bad and will screw up your joints while not doing much for your muscles. 3) Powerlifters should use a bar. Bodybuilders should use dumbbells. I usually tell clients to use dumbbells for every lift they can. Why? Using a barbell fixes the wrists in a single plane. This means that your wrists cannot move to their best position, in terms of strength, stability, or joint safety. This can result in all sorts of problems lumped under the category of "f***ed up wrists" (and yes that is a medical term). Dumbbells allow greater range of motion, require greater activation of stabilizing muscles to control the weights in 3 planes, and don't mess up your wrists (or elbows, or shoulders, but that's another story) as bad. If you are a powerlifter, train with a bar because that's what you'll be using. Otherwise, consider what I've said above. 4) I know I've neglected to mention a few, but I count on my brothers to bring them to my attention. If you disagree, then please tell why. I believe that intelligent discussion is at the root of knowledge. Stay huge bros. Peace! ------------------ | ||
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Amateur Bodybuilder
Posts: 217 |
Great post DR Atlas. | ||
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Cool Novice
Posts: 35 |
We don't ride horses anymore, we use a machine that does the job much better, a car. We don't cook tv dinners over an open fire, we use a very nice machine called a microwave that does the job very fast. Let's step out of the stone age of free weights. Use machines. The only reason, in my opinion, guys don't is because machines are for "pussies" they say. Well, I won't get hurt on a machine, I don't need a spot, it helps isolate the muscle better (ie bench press on machines put less stress on stabilizers), and I don't care what people think about me when I'm at the gym, I'm doin this shit for myself. | ||
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Amateur Bodybuilder
Posts: 168 |
I disagree px. For one thing, controlled studies show machines produce smaller gains in mass and strength. Machines limit motion in all planes except for what the machines allows. That means you are training your body using poor biomechanics and not using any stabilizers. Poor biomechanics means screwed up joints, and not just at the wrists. Stabilizing muscles are real real important for any motion done not using a machine, like pushing the burning car off your wife (or whoever). Isolation, in my opinion, is for pros trying to achieve perfect symmetry, and is of small concern to anyone else. Why use one muscle when you can use seven? Using the bench press machine, for example, emphasizes the same narrow width of pec major fibers every rep. It's all about functionality; if you will always use your pecs at seat height "7", bar depth "2", then by all means use a machine. If you will always be using a barbell (i.e powerlifter) then use a bar. If you want to have muscles that can effectively exert force in a variety of positions and conditions, use dumbbells. Peace! ------------------ | ||
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Pro Bodybuilder
Posts: 510 |
From my experience, and reading COUNTLESS opinions on the subject, machines won't build mass nearly as well as freeweights, especially since growth is based on overload, which cannot be achieved well with machines IMO. Where's the deadlift machine? Or the squat machine? These are the 2 greatest mass builders of all time. Of course there are exceptions, ie. leg press, hamstring curl etc.. | ||
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Amateur Bodybuilder
Posts: 168 |
Yah Frackal I agree. I use the leg curl and the leg press (after the deadlifts). I don't consider cables and pulleys machines in the weightlifting sense. I sometimes even use the leg extension machine to target vastus medialis, even though leg extensions place a lot more stress on the knee joint than a squat at the same rep max weight. Peace! ------------------ | ||
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Cool Novice
Posts: 18 |
most likely this wont get read, but here it goes: my worst injury was tearing my rotator cuff. it was such a searing pain i was in tears for 2 weeks. but i couldnt have surgery. so i did a home remedy. pumped HUGE amounts of amino acids w/ protein rich foods. aminos are GREAT for strengthening and rebuilding muscle tissue, especially tendons. for the pain, mylanta and aspirin w/ advil. other than that, i suffered. i got this injury from flat bench pressing. because flat has a definite range of motion w/ the elbows (front, back) unlike incline or decline, poor technique will hurt you. doing heavy weight incorrectly to look strong in front of the big boys wont get you far w/ injuries. concentrate ALL excercises w/ technique. dont throw you back into it, or do the typical arch for benching, or shifting shoulders around to barely press the weight. DO IT RIGHT! ------------------ | ||
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Amateur Bodybuilder
Posts: 130 |
squats did big daddy in. my problem was that i'm to impatient. i like to get to the gym and hit it, i never use to stretch. well one day the squat rack was waiting for my ass and it brought me to the floor with sharp pains, and problems breathing. i was out for a month. | ||
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Elite Bodybuilder
Posts: 1022 |
it was read Stingray ------------------ Don't look back, life is too short | ||
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Elite Bodybuilder
Posts: 878 |
Hammer strength makes a deadlift machine that is very good. The Tru-Squat is also very good. I went from only using free weights to using a mix of free weights and machines. I agree for the most part with Dr. Atlas on the Smith machine, but I believe in using them for inclines, as a straight-line movement is desirable. My advice: Don't do behind neck press or pulldown/chin. Most people shouldn't do bent over rows; they should either do T-bars or do d-bell rows. Many exercise physiologists will tell you that upright rows should be avoided, but I did them for 20 years with no injuries. Barbell curls should be done with an EZ bar, IMO. I no longer squat due to ruptured disks at T-4/T-5. I used to squat 495 and front squatted 315 for 15, but my back got so bad that just backing out of the rack with 135 was excruciating. Now I do leg press for high reps and hacks with heavy weight /low reps and my legs are still growing. | ||
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Amateur Bodybuilder
Posts: 65 |
Severe peck tear in jan from heavy sraight bar bench presses happened while warming up that day. 2nd herniated disc L 5 S1 i believe idid it on the leg press machine letting my knees to touch my chest on the press resulting in my ass to curl up off the seat. needles to say i haven't touch the flat bar since and when i do presses i only go do to my knees ara @ 90 degree angle. i also think my ego had alot to do with pressing the heavy weight. eze | ||
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Amateur Bodybuilder
Posts: 156 |
THE ONLY MAJOR INJURY IVE HAD WAS FROM IMPROPER FORM DOING SQUATS. ALL IT TOOK WAS ONE BAD REP AND I WAS WALKING FUNNY AND IN PAIN FOR ALMOST A MONTH. I HAD THE TENDENCY TO LEAN FORWARD WHILE DOING SQUATS SO ON THE WAY UP FROM A SQUAT I EANED FORWARD TOO MUCH AND IT FELT LIKE SOMEONE STABBED ME IN MY BACK. DOWN WENT THE WEIGHTS ALONG WITH ME. THANK GOD FOR SQUAT RACKS OR ELSE ID WOULD HAVE BEEN A LOT MORE INJURED THAN I WAS. |
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posted October 08, 2000 09:52 PM