15: BE SAFE, NOT SORRY
Warming up may seem like a needless chore — until you’re injured. One of the best lessons to learn from those who’ve suffered serious strains, sprains and tears is how to avoid such traumas, which can, in an instant, seriously curtail your training and reverse your gains. Warm up each bodypart with lighter sets, pyramid to your heaviest sets and have at least one experienced spotter behind you when you really pack on the plates.
14: MAKE IT HARDER TO DO A SET, NOT EASIER
By hoisting up quick, incomplete reps you can use more weight, but you work your muscles less and greatly increase your odds of injury. Lift through a full range of motion at a controlled pace.
13: FREE WEIGHTS ARE BEST
Machines should have a place in every bodybuilding routine, but never at the expense of barbells and dumbbells. Even champs wary of injuries, who now perform most of their chest and shoulder workouts on machines, claim they made their best gains doing barbell and dumbbell chest and shoulder presses. Freeweight, compound basics are still the foundations of Jay Cutler’s and Ronnie Coleman’s routines.
12: CHANGE IT UP REGULARLY
A few pros stick to the same routine for months or even years, but most alter their workouts regularly, changing exercises and the order in which they perform them, thus continuously stressing their muscles in fresh ways.
11: LEARN ALL YOU CAN FROM MORE EXPERIENCED BODYBUILDERS
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