No one wants to be sidelined by an injury.
Getting injured is absolutely no fun. Not only are you in pain, but you have to miss time from the gym.
And no one makes gains while sitting on the couch.
Luckily, veteran IFBB Pro and team BPI athlete Jose Raymond knows a thing or 2 about avoiding injuries.
In this video, he breaks down 3 simple rules for injury prevention and gym longevity.
1. Know Your Body
Jose’s first tip is to know your body. No one knows your body like you do. And your body is always changing.
As you get older, it takes longer to warm up the body. You’ve got to account for things like this.
A younger person may be able to come in the gym and get started with their workout routine, but if you’re an older lifter, you got to make sure you’re warm enough to go through some of the more compound movements.
2. Push Your Compound Lifts Later in the Routine
This point ties in with Jose’s first point. When you’re a young athlete, you typically want your heavy, compound movement to be first in your workout program.
But, as you get older, you can use some of those lighter isolation lifts to prime the muscle for the more compound movements.
Jose’s final tip is to pre-exhaust the muscle you are training that day. Jose doesn’t prefer to warm up in the traditional sense of the word.
Instead, he likes to pre-exhaust the muscle to pump blood into them before his bigger lifts. He does this by performing isolation movements with light weight until the muscle feels full and tight.
He performs these exercises for anywhere between 15-20 reps and as he is performing these exercises, he’ll slowly begin to add more weight.