How to Prevent Injury in The Gym | Strains & Tears
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- เผยแพร่เมื่อ 10 ก.ย. 2024
- We got a lot of questions about this topic how to prevent injury in the gym like strains and tears. So today I am going over just that. You wont believe how simple it relay is to stay healthy in the gym so you can keep on lifting for years and years.
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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#Strains #Tears #PreventInjury
For More Q&A videos click the link: th-cam.com/play/PLNAUreWTt_SjAdZS__5yCzPJFiCcv1DYb.html
" Listen to your body " is absolutely the home truth!
My body says "Get a pizza and porn film and enjoy!"......
@S E You've been watching House too much." It's rabdo.
1) Hydration
2) Listening to your body
3) Order of exercises
4) Warm up properly
5) Do exercises that lengthen the muscle last
8:24😁😊
Hydration is step 1 for injury prevention in the military
@Luke yeet no u
I don't tend to drink all that much when it's cold but hot days is a whole different level, however it doesn't matter since I noticed my bones are really hard to break, I had plenty of moments where I should have had fractures especially when I got my ankle in a 90 degree angle from a 1m jump off of logs onto a log that was hidden behind a folium
My number 1 is managing recovery, pretty much all of my strains were because of overuse, pushing the same exercise for way too long, fatigue builds up.
yesssss, doing the same stuff, I forgot that one...of course all the tough guys so you have to do the same stuff over and over
I’ve also found alternating hot and cold showers after an intense workout and before bed has really helped to cut down my doms and injuries.
Rule #1) Don't do stupid stuff
Rule #2) Don't be Calum Von Moger
Rule #3) Don't go 100% all the time.
Rule #1 & #2 are the same
Gold lol
I watched generation iron 2. Calum is a full blown idiot. He is defiantly below average on IQ.
What's truly annoying is when you've thoroughly warmed up but feel that tweak on the first working set. But as with many pathways in life, it's two steps forward, one step back. Thanks, John.
I hurt my rotator cuff in college. I do rotator cuff exercises every chest and shoulder "day" (for about 10 mins). Most people ignore these small muscles. The delts and pecs get very strong but if you ignore the underlying rotator muscles, they will be the weak link and an injury will most likely occur. I see it all the time, guys get into the gym and start heavy (or for them heavy) without warming up and it makes me cringe. Good info for the masses again John.
Even after he’s gone he still has so much to teach us. Thank u John ❤️
What do you mean?
@@oyuncubirlii bro died
@@XxSphinx140xX do you know the reason
@@oyuncubirlii don’t remember
Bro he put up a video 3 days ago
RIP bro, thank you for for still helping us out like this every day 🙏 bless you 🙌
I go to the gym and do light weight and watch their cable tv
😂
😂😂😂
Hydration is a huge one. I think it's still underestimated how much it impacts injury.
All great information.
Listening to your body is clearly heads and shoulders above the rest
.
Every time I had an injury or strained something my body told me a set or two before to stop. So now my body is like , "So you don't want to listen? OK, ignore this? Now you are on time out"
Liked before watching; as a young guy i have more issues than I should and this video is perfect. Thank you.
doing squats in the middle of the workout (and not in the beginning) was a great change that I made a couple of years ago.. much less tension on the joints, my legs feel much more loose
Best fitness youtuber
Foam rolling, it was the asset that helped me the MOST besides warming up and stretching. Great video as always, sir. Cheers!
I'll add: do the (possibly boring) maintenance accessories that you know help you stay injury free (for me it's arms to keep my biceps tendons strong enough to do everything else that I do), and if your head's just not in the game on what's supposed to be a heavy day, just let it go and do something else....hurt myself every freaking time I ignore that one. Save it for another day. Great advice as always, John, thank you!
Listen to your body is something I need to learn to do, ive been injured for 4 weeks now after pullingva muscle in my trap. For 3 days i tried to train through a sharp pain until it pinged (heavy bruising) and i was away from the gym for 3 weeks, im just back but going way lighter on the weights................ listen to this guy, he knows what he is talking about. Hi from Scotland again 👍
I recognize a lot of truth in your video. I've been doing heavy deadlifts first in my workout and have had lower back issues twice in 6 weeks. I will adjust my workout based on your advice. Thanks a lot
So much knowledge coming from a great athlete, thank you John for the amazing content!
This is great info. Ever since I messed up my shoulder as a result of something that happened at work AND benching too heavy I always do mobility before training, as well as warming up properly and working within my actual strength levels.
I love this video John. I do back & bi on the same day, and did heavy shrugs just before biceps at the end, and ended up straining my traps/middle back last year. Ever since my back feels the effect. So listen to you’re body guys. Better to stay in the gym by thinking longevity, than having to finish that set/program that kicks you out for a period of time.
Thank you sir for such great contents
Im hear after the pec tear video from larry, scarred for life 🤣
Me too, I’m binge watching muscle tear videos and scared
Hydration, salt, magnesium & potassium = step 1 in my opinion.
What about the other electrolytes? I take a potassium and a magnesium citrate once a day, should I be taking more?
I feel like I’m one of the few here who’ve never had and injury lifting, I’ve seen a few videos and am terrified of it happening so here goes my binge on watching vids on how to avoid muscle tears
Same, it’s messing with my mind
Listen to your body loved that one.
some other tips are.
- Increase rest period (sleep & in between workouts)
- increase protein
- don't be doing fancy movements
- don't do upper body 3 times in a row. I have found this to really help keep my shoulders good
I was really having problems in my elbow tendons for a few years then i followed a tip you gave in one of your old videos ..
It really helped me so much...
And i will for sure download the app right now...
@@rob3332 start triceps workout with rope extensions or tricep dips instead of skull crushers or close grip tricep press.
I agree with you all the way, listen to your body warn up eat properly and hydrate yourself, all of those prevent injuries. Thank you and have a wonderful day sir.
I dont normally comment on videos but I wanted to thank you. my medical insurance is about to expire so I'm building muscle for electritian work to minimize my back problems and get in shape. I keep getting either injured or close to because my tendons cant keep up with my muscle growth. this video is great advice that I've pretty much been doing the opposite of until now. thank you
Thats a video i waited for a long period of time because i am by myself injured and wondered how to change up my routine and my mindset to stay healthy in the gym. Thanks john. You're such an inspiration. Love from germany
Thanks MD!
As I'm still in my caloric reduction and applying intermittent fasting as well I've noticed a different kind of mental and physical fatigue during training. Therefore I'm taking magnesium baths, drinking more crucifurous vegetables (potassium) and upregulating my salt intake and that has made a positive impact.
The causality is more indirect but still important in my experience, as I want to be conscious in the present.
And then something else which helped me to stay in the moment while training, is to perform a couple of extremely light repetitions at which I contract the muscle as powerful as possible and then evaluating the shortest and longest position.
This helps me to reset and build upon the pathway instead of relying on the memory of the movement.
And breathing properly is something that is also a different realm.
Hope you rest in peace sir
Watching this guy has helped me tons in the gym
I’ve been squatting third or fourth for years and my knees have definitely been thanking me. It’s also much easier to feel your quads and posterior chain working harder when you more fatigued .
What about taking deload weeks?It's getting popular to take a deload week after every 4 or 5 weeks of hard trainig to reduce fatigue and allow for more recovery.
I did that this morning! Dumbbell fly first .... inclined second...felt really good
Man. I wish this was posted last week. Lol! Currently waiting for a MRI on my right quadricep. Was squatting last week and I heard and felt a tear in my quad.😬
good luck sir
Great advice as always!🔥
I also figured out to not change exercises often and spend more time perfecting technic.
For example, I never used Chest fly machine untill last week and felt pain in the front delt areas.
I am 39yo, been working out since I was 17. I just had my first chest Strain a few weeks ago. I will start taking your advices for injurie prevention from now on, since I am slowly getting old. Thank you ☺️👍
Well spoken. Nice stuff
I will start implementing all of these, thanks!!
Yep, I have a bit of tendonitis (or something, have not went to doctor) in my right shoulder from serving so much while playing tennis and if I'm not careful I can aggravate that while benching. If it's ever actually painful while benching and the tendon is snapping over the joint a lot I just call it there. If I don't do that, I'll be paying for it days afterwards. It's important to know yourself.
Appreciating that type of content. Greetings from Europe!
he's so right about not going super heavy early on . like if i'm doing a super heavy 5x5 on incline, i'm definitely not opening with it. used to i would, and i would wonder why my shoulders were killing me
yep
Great information, I will make sure to copy all of those tips.
Great video! Been lifting for over 20 years and learned something from your videos! Thank you!
never thought that hydration plays huge part in injury prevention. Thanks for the info! One of the biggest injury prevention thing has been finding good ROM for me, for example, i don't touch the barbell on my chest when i bench, i just can't do it (and yes, i have a good arch and i depress and retract my shoulder blades, i do know how to bench correctly). Even with only empty barbell if i touch my chest i feel pressure on my shoulders. And squats has always given me hip pain and sometimes knee pain, but now recently i've been doing box squats just a little bit above parallel and they feel good thus far (i do box squats after RDL, feels better that way)
find what works for you, that's right!
John, you've been very open about being an enhanced trainer (and I assume Jay is too). Much respect for the honesty. Can you discuss the role of chemical enhancement in helping to prevent and/or treat injury?
well I think you could make a good case for GH helping connective tissue, anabolics not so much. I know people think Deca helps, but generally muscle strength will accelerate faster then tendons can handle if not careful.
@@mountaindog1 I've read that most anabolic compounds actually DIRECTLY INHIBITS your body's ability to synthesize collagen (aka what tendons and ligaments are made of). I think this is something most people are not aware of when they talk about injury and how to prevent it. It'd be great if you did a video on it. Thanks!
@@fdu6 EQ and Primo do increase collagen
@@franciscoaguiar2120 right. But I think they're in the minority
Sometimes I pinch a nerve somewhere in my neck/shoulders from doing dumbbell chest press and I'm out for a month. Probably because I don't warm up properly. You're right about paying attention to the little pinch sensation and not pushing through it.
Definitely agree with number 5
The last two months have been infuriating. Tweaked my intercostals 3x squatting, tendinitis in my forearm, the same arm my elbow and yesterday got a potato sized knot in my trap.
Great tips John!
These are the things I do and recommend
Start with a light weight, do 10 reps.
Slow down with your exercises
Full range of movement
Do not copy others (grab a PT
Engage your core
Be comfortable with the movement
Full control of the weight
Do not hold you breath / just breathe
Structure of workout should look like this
1. Dynamic stretching
2. Mobility
3. Core and back strengthening
4. 3 Warm up sets
5. Working sets
6. Cardio (optional)
7. Static stretching
Hands down to John Meadows really a wise man. 🙌🏽
BOOM! Another great video by John.
The most likeable guy in the fitness industry!
appreciate you passing on your knowledge. thank you
Thanks for this, John. I started training later in the day (felt really cold and sored when training in the morning). The warmups felt better, started hydrating properly, and planned my routines to take care of my body, instead of going heavy to start, so know I realize I'm not that far off. I'm using your pre-exhaust techniques, and started combining muscle stretching and contracting exercises in my routines.
Best training/fitness channel in TH-cam. Keep it up, Mountain Dog!
Thanks for sharing your wisdom with us John. Great video!
Great video yet again.... also great video with you and jay .... keep up the good work sir... blessings
Another great informative video John!! Thank you.
Warmup sets and hydrating do it for me.
How do u warm up?
@@p373r21 Normally 2 lighter weight sets or 2-3 sets on Hammer strength machines.
Thanks for Sharing John. All great tips. 👍🏼👍🏼👍🏼
Thanks John!
Been pushing some large numbers lately. Good to know that a high volume warmup before loading up the “big girls” is the way to go. I feel great all through the workout and get an amazing pump at the end of a set versus a standard pyramid. Imma keep doing this for a while. Thanks bro!
Great video!, Just had strain while doing hack squats. I think I got the best tip, just stop when your body tells you to stop, I kind of ignored that and got injured, will keep this in mind in future to avoid injuries.
A lot of great info here, thanks John for taking the time to do these videos. I was always told to do the heavy exercises first, but this makes a lot of sense to move them 2nd in the order.
Mountaindog u the man foreal
I never knew that?! Thanks for the info!!! I'm going to try that in the morning and stretching also!!🏋👊🏼
Was looking for a video like this a couple of weeks ago! Thanks for informing us noobies!
Most trainers get injuries from being OVERTRAINED. Here we are in 2021 and people STILL dont understand it's a serious issue. That not only hinders progress. But sets the body up for injury. Especially if your ego takes over and your form gets too sloppy.
Cant wait to watch. I have a tendency to get a sticky si joint.
Who would’ve thought hydration played such an important role in staying injury free
Love it, keep it up.
I've had this shoulder impingement that's been knocking me down. I care take all around the shoulder complex. I feel The Press helped develop it when I stopped taking the bar down to chest level & stopped pushing my hips forwards on the initial upward burst. So I was just taking the bar below the chin & back upwards repeatedly. The interesting revelation is the weakness or pain transference found in the thoracic lower trap rhomboid lat area, along with some delt to triceps tension. I think I'm going to try adjusting Back Day to the initial start day of my weekly program split. I think by initially reinforcing strength & stability to my Back, the day prior to Chest, may position me more shoulder injury resistant on that following chest day/day2. It's apparent to me my body needs more pulling strength emphasis than pushing right now. So I'm going to pull in order to push safely.
@Adolfo I'll check it out. It's been a while since I've written this, but I feel I'm familiar. I'm unfair with the abbreviation OHP? I was rushing my Press workouts a little too much back then. I've learned to use Rows to stabilize the shoulders. The lats, scapula, & trap require foam roll or myofacial acupressure techniques for scar tissue/tension loosening, prior & post, not static stretches which can weaken joint stabilities. Static stretching is all about timing growth, irrelevant to the main timeframe focuses of the lifts.
Thanks again for the direction, I'll look into it!
@Adolfo Oh, alright. Should prove good insight! I've read the techniques of Starting Strength by Mark R. I really enjoy them.
Thanks, & take care!
@Adolfo I appreciate that, & the Jesus with you! I have approx 15yrs private studies in advanced sport science literatures. Sport specific experience as an adaptative student, competitor on Olympic platforms, & private instructor to select students only for well over 24yrs. Very multilaterally based! I'm kind with acceptance, & will use to generate "force" along with insights.
Thanks again :)
Thank you!
Great information John thank you, I love the diversity of your channel.
Thanks John for all your advice and pointers, Really good info !
Who thumbs down mountain dog's videos? I don't get it.
Small people
Someone doing hand stands while watching.
Haters bro
13 weird people
I added this to my favorites videos!..thanx john💪👌!
You’re a good man John.
Would you say lack of sleep could be another reason?
absolutely
i always do my big lifts first, but imma try doing them second, thanks for the tip
Mountain Dog, you da man!
Really really really really helpful!!! No Doubt.
Thanks
Excellent video again! Today I told a bodybuilder about you, he didn't know you yet and he visit the olympia as a guest many times. I said unbelievable that he didn't know you and don't follow the scene.. lol but at least now he knows your channel! Regards!
man im loven your videos
thanks for all the info
Also if you can do a 3 to 5 minute jog before you lift it helps.
Thank you for the excellent video John
Thanks as always John, keep at it man, quality content 👌👌
I'll definitely use the tips
Thanks a lot sir
I miss you dearly John :( When you passed away I felt my father passed away. If you get this message in any form in the after life, know that our lives have changed because of you. You had more impact than any friend of mine. Lift in peace!
I'm always dehydrated from working in concrete I wonder if that's why I've been pulling my quad and pec? Humm. Mine seem to happen when I'm tired and need a week or two off.
Man, great content as always. Keep up the good work 💪🏼
One mistake I’ve made is over hydrating and not having balanced sodium levels. It’s important to stay in an equilibrium between the two.
Like a doofus in my mid thirties ripped right pec off the bone bench pressing not very heavy only 205 Lbs. Height 5'10" 172 lbs however before injury was about 185 lbs maybe more muscle. But like you stated never warmed up or strenched. Deja vu recently at 51 y/o ripped left pec doing body works exercises like off set push up on stepper. I had them both surgically repaired. Now at 58 y/o i take yoga & listen to my body trying to build muscle the smart way.
I tell everyone at the gym to watch the Hulked out Luke Skywalker aka John Meadows, he has great practical advice.