How Isolation Movements Prevent Injuries In Weight Training? Here is the answer…..!! Many of us have come across people who lift weights and get injured while doing so. Also, many of us have ourselves gone through the pain of not being able to train for a period of time because of a certain injury that occurred while weight training. But would you believe me if I say this risk can be substantially minimized by changing your approach towards weight training?
Most of us train in the most basic ways possible which is usually the straight sets and reps scheme. What we do in this type of training is we pyramidically increase the weights on our sets and decrease the number of repetitions that are performed. For example, while performing Barbell Bench Press, hardcore lifters tend to go too heavy and end up tearing their pectoral muscles which sidelines them from training and hence their goals.
So what can be done to avoid this? Here I suggest pre-exhaustion techniques such as isolating the target muscles with exercises such as:
Pec Deck Machine Flyes
Cable Flat Flyes
These exercises unlike compound movements such as Bench Press and others, don’t stress out multiple joints. You can exhaust your pectoral muscles with any one of these movements, pump up the blood and then go for the contemporary lifts.
Here is a sample workout for Chest. Remember, this is for somewhat experienced lifters:
Cable Crossovers: 5 sets of 12-15 reps
Inclined Dumbbell Press: 4 sets of 10-12 reps
Barbell Bench Press: 4 sets of 10-12 reps
Flat Dumbbell Flyes: 4 sets of 12-15 reps
Parallel Bar Dips: 3 sets of 10-12 reps (Add weights if needed)
Declined Dumbbell Flyes: 3 sets of 12-15 reps
How this approach will help you to prevent injuries is – By the time you reach your contemporary lifts your chest will already be fatigued and warmed up so you won’t be able to go as heavy as you used to earlier and thus saving a lot of stress on your tendons, connecting tissues and ligaments.
Muscle growth is completely a hypertrophy related task. It does not know how you are reaching hypertrophy. All it cares for is, whether you are stimulating it enough to repair itself through the nutrition you are supposed to! So let’s play smart just as our body does by adapting to the variables thrown at it by us.