Introduction

Injuries are a common occurrence in the world of weightlifting and bodybuilding. Although bodybuilding has the lowest rate of injury compared to other weight training sports, powerlifting falls in the middle, with one to two injuries per year per lifter. The top three most common injury sites for bodybuilders and powerlifters are shoulders, knees, and lower back. In this article, we will discuss the top five tips for overcoming a similar situation based on personal experience and scientific evidence.

Tip 1: Prevent Injuries

• Perform a proper warm-up: Raise your core body temperature by doing 5 to 10 minutes of low to moderate intensity cardio followed by a series of dynamic stretches.
• Focus on proper technique: Always prioritize technique over weight and continuously fine-tune and improve your lifting technique.
• Maintain a mature lifting mentality: Avoid maxing out too frequently and recognize the importance of adjusting your workout in response to external stressors such as sleep and stress.
• Take deload weeks: Reduce volume and/or intensity by 25 to 50% once every few months to allow for better recovery.

Tip 2: Find a New Goal

• Shift your primary goal from building strength to building muscle using lifts that don’t cause pain.
• Avoid being stubborn with your initial goal, which could lead to further injury.

Tip 3: Detach from Old PRs and Others’ Numbers

• Practice patience while recovering from an injury and don’t let ego dictate your progress.
• Focus on making gains without re-injuring yourself.

Tip 4: Be Cautious with Recovery Equipment

• Don’t rely solely on foam rollers, lacrosse balls, and other devices to fix your injury.
• Focus on training, sleep, and nutrition to promote recovery.
• Use recovery equipment in conjunction with a rehab plan from a qualified professional.

Tip 5: Gradual Exposure to Heavier Weights

• Build confidence by slowly adding weight to your lifts over time.
• Focus on technique above all else.
• Avoid lifting with ego or emotional attachment to certain numbers.

Conclusion

Overcoming an injury requires a combination of prevention, goal-setting, detaching from old PRs, cautious use of recovery equipment, and gradual exposure to heavier weights. By following these top five tips, you can rebuild your strength and return to weightlifting better than ever before.