Why Low Rep Weight Training Workouts Can Lead To Frequent Muscle Injuries

Many bodybuilders believe that using very heavy weights for their weight training workout sessions will lead to superior results when compared with a higher rep workout philosophy, and this theory is correct to a degree. Heavy weight and lower rep bodybuilding sessions do produce larger, more dense looking muscles, so it's no surprise that most who achieve bodybuilding success perform at least a moderate percentage of their bodybuilding workout sessions using a low rep philosophy.

Yet, the problem for many bodybuilders is that their desire for low rep weight training exercise sessions often causes them to sacrifice proper weight lifting form, which can lead to severe injury. If a legitimate study were conducted, I would not be surprised to learn that the majority of those who experience bodybuilding injuries are using incorrect form during their workouts, which causes muscles to function awkwardly, resulting in muscle tears and strains. In fact, muscle mass increase is maximized only if consistent weight training can be maintained for an extended period, and many individuals find themselves taking unplanned vacations from their bodybuilding workout sessions due to injuries stemming specifically from improper weight lifting form.

The desire is strong to loosen up form in order to enhance weight used for a particular weight lifting exercise, especially when using low reps and heavy weight during a bodybuilding workout, and when a bodybuilder does not immediately correct such behavior, he or she will gradually alter weight lifting form to the point where the exercise becomes dangerous, and severe injury is likely to result.

What all bodybuilders must remember as they pursue maximum muscle building is that the term "heavy" is relative, and proper weight training form is far more important than the weight used in each weight training workout session. Therefore, when you are considering the use of more weight for a bodybuilding exercise, ensure that you are doing so with proper weight training form in mind, adding weight in small increments to avoid using incorrect, awkward weight lifting performance.

If you find yourself gradually modifying exercise form to allow for greater weight in a certain exercise, then you should lessen the amount of weight used by at least 10-20 pounds, focusing on fostering a connection between your mind and muscles during each set, only adding weight (in small increments) when you are confident that form is perfect. It's simple to become convinced that because you have not increased weight for 2-3 exercise sessions that your muscle gain efforts will suffer, when it's actually very common to stay with an identical weight for several workouts while still gaining muscle size. But by using incorrect form to try and artificially enhance the amount of weight used in a given weight lifting exercise, you will actually risk slowing muscle gains in the long run given both the injury potential, and the likelihood of removing emphasis away from the intended muscle group.

Remember that the success of your bodybuilding pursuits will be based on how consistent you are able to train, and using heavy weight with improper form will lead to injuries, necessitating missed weight lifting workout sessions, and will impact your overall weight lifting progress in a negative way.

Francesco Castano authors MuscleNOW.com, a bodybuilding program for muscle gain without supplements or drugs. He also owns FatVanish.com, where you will find his natural weight loss program.