Eat Train Sleep

I was under a barbell some time last week, forcing out some shoulder presses and I suddenly realised that Id gone for one rep too many. With nobody in sight to help with a spot I had to use a little body English to force the bar up onto the rack. Feeling a little tweak in the left side of my lower back, I thought nothing of it and continued on with my workout.

Two days and one heavy leg workout later I’m lying star shaped on my floor with a massively stiff lower back, unable to even get up and walk.

Bodybuilding injuries affect mental strength

Due to the nature of body building, injuries are very common in the sport Last Exit movie download Over the Top movie download . However, as it is a very goal driven sport, they can be distressing, not only physically but also mentally. When you set yourself a short term goal, every workout is focussed on progressing towards that goal. The intensity of these workouts can in themselves be quite mentally draining. So, when you get an injury, and you know that not only will you be unable to meet your goals but progress will actually go backwards wasting a lot of hard work, this can be hugely de-motivating.

And this is the position I found myself in as I was lying star-shaped on my floor.

How long would this injury last? How many workouts would I miss? The lower back is used when performing many exercises – can I continue to train my back, my legs, my shoulders? I’d been doing so well - is this going to stop my progress and lose any gains I’ve made so far?

My advice on bodybuilding injuries

So what do you do in this scenario? If you go to the doctor, they are going to give you the same advice every time – rest. But rest will mean a lack of progress.

The best way to tackle this is to get back in the gym, learn your new limits and adapt your routine. Try an exercise. If it gives you pain, drop it from your routine and go for a replacement. You may need to drop the weight, change the angle or change the intensity. But if it is comfortable and it works the muscle, it’s a good replacement. Don’t attempt to stick with the same routine and work through massive pain or the injury will never heal.

Machines are always a good replacement as they are safer and can take the pressure off the more fragile stabiliser muscles. Even if you’re used to the hard iron, don’t be afraid to use the machines for a while.

Routine adjustments

So far, I’ve had to make some small changes myself. No more deadlifts, no more squats, no more bent over barbell rows, no more good mornings or lower back extensions. In come the leg press and the hammer strength row. I may not be training the way I originally wanted, but I am still working the muscle and continuing my progress.

So, don’t let injuries stunt your progress and months of work go to waste. Get in the gym, learn your new limits and adapt.

Eat. Train. Sleep.