Why Low Rep Bodybuilding Workouts Can Lead To Muscle Injuries
Many bodybuilders believe that using extremely heavy weights for their workouts will lead to larger muscle mass gains when compared with a higher rep workout focus, 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 strive for increased muscle mass perform at least a portion of their weight lifting workouts using a lower rep range.
Yet, the problem for many bodybuilders is that their desire for low reps and high weight far too often causes them to sacrifice proper weight training form, which can lead to serious injury. If research were conducted on the subject, I would not be surprised to learn that the majority of those who experience injuries are modifying form for heavier weight, which causes muscles to function in awkward ways, leading to muscle strains, tears, and tendon issues. In fact, muscle mass 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 workouts due to chronic pain stemming specifically from improper exercise form.
The desire is usually strong to modify form in order to increase weight used for a particular exercise, especially when using low reps and heavy weight, and when a lifter does not immediately correct such behavior, he or she will gradually modify form to the point where the exercise not only becomes dangerous, but is then far less likely to build muscle mass.
What all bodybuilders who seek to maximize muscle mass must remember is that the term “heavy” is relative, and proper weight lifting form is far more important than the amount of weight used. Therefore, when you are contemplating adding weight to a bodybuilding exercise, make sure that you are doing so with proper execution in mind at ALL times, adding weight in very small increments to avoid encouraging incorrect, awkward exercise performance.
If you find yourself gradually modifying form in order to consistently add weight to an exercise, then you should immediately reduce the amount of weight used by 10-20 lbs, focusing on the mind/muscle connection during each set, only adding weight (in small increments) when you are once again confident that form is 100% correct. Many fear a lack of results if weight is not added for 2-3 exercise sessions, when it’s actually very common for muscle mass to continue improving while you stay with the same weight for several workouts. By using improper form to try and artificially enhance the amount of weight used in a workout, you will actually risk building less muscle mass in the long run, as the injury potential increases, and the risk of removing emphasis away from the intended muscle group is high.
Remember that the success of your bodybuilding pursuits will be based primarily on how consistent you are able to perform your weight training workout sessions, and using heavy weight with improper form will lead to injuries, thus impacting your overall muscle building progress in a negative way.
I designed the MuscleNOW bodybuilding program to provide you with the correct amount of low and high rep training so you can minimize injuries and maximize muscle mass. In addition, I offer pictures and vivid descriptions of each exercise so you can maintain perfect form. Please view the hundreds of muscle building testimonials that will show how truly effective my MuscleNOW bodybuilding program will be in building muscle mass naturally, without supplements or steroids.