Bodybuilding Injury? Why Rest Is Not The Answer

If you are a fitness enthusiast and bodybuilding fan so, you are really aware from the injury.

Bodybuilding Injuries
Bodybuilding Injury

The depression can’t allow you to train more and most of the athletes are contributes to gain the weight and their physique look irregular.

You should know about the value of resting time period while you are following the strict workout regimen. 

Here, I have written this article to know about you the role of rest and how important it is in a bodybuilding.

Most of the individuals do not realize the value of rest days and want to maximize the performance to experience the result.

Fortunately, they are ending up their result with an injury and worse results.

In order to improve the size of the body, gain the strength, make more defined your body, and boost up the performance definitely you are doing the hard work or incorporating the heavy training.

Make sure, the heavy training with less rest between the sets tends to break down the muscles rapidly and make weaker.

To grow up stronger, it is important that how hard you train and making the huge gains.

The professional, competitive, and experienced athletes are actually know about the importance of proper nutrition and the rest.

Somehow, there are many bodybuilders which do not have the idea of rest in obtaining the maximum performance or strength that spent hours in the gym.

The Importance Of Rest in Bodybuilding

The rest is very important because it makes muscles to recover, make strong you, and allow you to perform the more workouts.

Importance of Rest in Bodybuilding

The rest has an impact in the gaining, maintaining or losing of the weight and how much you have the ability to perform the reps and sets.

How the rest does plays an important role in muscle recovery?

When your body is on the sleeping or resting mode so, different cells are stimulating the signals to produce Human Growth Hormone and a testosterone level to a peak level.

According to some studies, the physiologic improvements are producing during the rest time period after performing hard training.

Consuming foods and the supplements are also playing role in the recovery.

Hard And Intense Training

The hard intense training usually targets the cardiovascular and muscular systems of the body.

This workout will improve the efficiency of the heart, improved circulation of blood, oxygen, and nutrition.

The glycogen stores and the mitochondrial enzyme within the muscle cells can actually make increased muscle growth.

But, Rapid or faster workouts without the recovery time period may increase the stress level.

However, your body can not generate the desired result if the proper recovery workout or rest is not following.

The most common question for an injury is to take the best medicine. The best medicine for an injury is the rest.

It’s not like that what doctor ordered you it’s just the main part of every workout.

In most of the cases, the recovery is more important for the workout activity.

Let’s go further in the topic,

Injury

If you want to get an amazing physique and avoid the knee injury, crushing pain in the back, and the shoulder pain that doesn’t want you to up so, follow the rest time period.

Injury in Bodybuilding

The body in motion realizes that tensing up, ligaments, experiencing tight muscles, and tendons that will limit the movement and to increases an injury rate.

When there is an injury, the light activity helps you to gain more.

It is best to give a gap in the workout training when you are suffering from an injury.

You should listen to your body when you are in the pain and injured. If you never listen to your body means you are deepening the injury.

The way is to avoid taking the painkillers and just listen to your body. When you listen to your body so, you recover yourself faster without losing the gains.

It is recommended to ask your professional instruct for getting the workout plan with respect to an injury.

Well, it is important to check out the injury level because some are very low and some may severe that causes the back pain.

The back pain makes impossible to move your body and the stretching.

  • When your injured knee is doing the squats so, it makes harder to train from the chest, back, and the shoulders area. But, this does not mean that you cannot train the upper body area.
  • If the upper part of the body affected, so you can follow the low body workouts.

What Happens When You Don’t Take The Proper Rest?

  • Increases the stress level
  • Hard to reach toward the performance
  • Breakdown the muscle fibers 
  • Increase the risk of injury
  • Improved strength
  • Less endurance level

What is Overtraining?

The overtraining is defined as you are repeatedly stressed your body from the overtraining. The rest is also required for the recovery.

Overtraining

The overtraining is usually two types such as;

  • Localized
  • Systemic overtraining

Both types of training is usually a result of the stress, lack of nutrition, and enough time of the recovery.

The localized overtraining is the most common and affecting the same group of the muscles on separate days and need a chance to recover.

This happens when the muscle groups are trained on different days.

The systemic overtraining is more harmful as compared to localized training. The systemic overtraining target the whole body and have a negative effect on the stress level called as “Cortisol” and “DHEA” DEHYDROEPIANDROSTERONE.

These both of the hormones are antagonistic to each other.

DHEA has involved in anabolic and muscle building effects while cortisol has a breakdown effect.

The cortisol is a hormone that is produced in response to the stress and has a bad effect on the body:

  • Increase craving of carbohydrates
  • Muscle repair and function
  • Interfere protein synthesis
  • Lower production of testosterone
  • Fatigue, exhausted, or lethargic condition
  • Production of cholesterol and triglyceride
  • Lower the serotonin level that leads to depression
  • Minimize the vitamins and minerals (Calcium and magnesium)
  • Stimulates breakdown of protein also called as proteolysis.

It also reduces the body ability to use the fat as an energy and maximize the stored fat within the body.

The low level of Human Growth Hormone and Testosterone may reduce the muscle mass, the strength of the body, promote fat level in the body, weak immune system, and other health complications.

Breakdown of protein result in muscle loss, arthritis, bone loss, and overall muscle weakness.

Impairment of the thyroid function results in the low metabolism and maximum storage of the fat.

The salt and water retention leads to high blood pressure and fluid retention. 

The increased level of blood cholesterol and triglyceride level increases the risk of cardiovascular disease.

The overtraining leads to an accumulation of toxins and waste material in the body result in symptoms worse.

The Signs Of Overtraining

When you are doing the more workout so, you may develop some physical symptoms which are mentioned below:

  • Elevated high blood pressure
  • More beat than normal
  • Muscular soreness
  • Increased chances of common illness
  • Increased the incidence injuries
  • Loss of fat
  • Reduce appetite
  • The effects are involving overall body
  • Emotional and behavioral

The emotional and behavioral systems are also occurring result in the overtraining that is very well known as “burn out”.                                                                                                                                                                        

This condition is different from the short term training in some sort of way because reduce fatigue and the emotional symptoms also appear after taking the recovery periods.

Overtraining affects individuals in the different ways based on a tolerance level.

Some weightlifters may tolerate the large volume of sets and heavy weights while some tolerate less level of weight and less volume of sets.  

Despite internal mechanism, other factors also contribute such as quality of sleep, the composition of muscle fiber, hormonal and enzymatic reactions, and the overtraining.

How Can You Overcome The Effects Of Over-Training?

Overtraining effects on body

 You can easily tackle the over-training effects because it is very simple.

The most common ways are proper nutrition, rest, and the sleep.

  • Take Proper Rest:

There are many ways are available to reduce the cortisol levels in which the most common methods are sleep and the rest.

These will increases the production of Growth Hormones and inhibit or lower the production of cortisol level.

Usually, 48 to 72 hours are required for the recovery after strength training sessions.

If we talk generally so, 8 hours of recommended sleep is necessary.

The amount of rest is also depend on the different factors like genetics, lifestyle, and environmental factors.

According to some studies, we require less amount of stress.

  • Massage:

 The other method is to massage your body or do some meditation and yoga because it improves the flow of blood and oxygen as well.

The light exercises help your body in improve circulation of blood and oxygen and relax your mind as well.

 You should try the light exercises that allow the flow of blood to the muscles and delivering the nutrients for the optimal recovery.

 Make sure, before doing any exercise, you need to warm-up in order to prevent the muscles injury and the cold may worsen your injury.

  • Nutrition And Supplementation Strategies:

There is nothing better than a well-balanced diet.

Addition of carbohydrates into your diet or after the Post Workout help to restore the glycogen levels and provide energy for the training.

According to different sources, weightlifters generally requires the 2x protein as compared to an average person.

The 40 grams of protein are required by the body to maintain positive nitrogen balance and the protein synthesis.

It is very well known that the supplements are useful to prevent the breakdown of protein and maintain overall health.

Incorporate the zinc, magnesium, and manganese, Vitamin B6, Vitamin B5, and Vitamin C into your diet.

The anti-oxidants like co-enzyme Q10 and alpha-lipoic acid can also be used in order to combat free radicals.

The Glutamine supplements can boost up the health of the immune system and prevent the breakdown of protein.

The Arginine and Ornithine supplements are good to improve the Human Growth Hormone levels.

  • Strengthening Muscle Imbalances:

The other reason to keep active that the strengthening prevents you from the unwanted imbalances.

These imbalances do not cause the injury in the first place but, it is vital for the recovery process.

The imbalances in muscle may interfere with your workout training.

You can select the exercises as therapy that can prevent your body from the muscle imbalances.

Some Tips:

  • You don’t need to do the heavy training. You can go slowly because this opportunity makes your form perfect and increases the movement to your day.
  • Make sure, you perform perfect because it prevents you from an injury.
  • Take adequate rests between the sets and reps for a muscle group. If you are working together with tendonitis so, you are continuously making your muscles inflamed. It does not mean that you cannot work with other.
  • You can even train through the injury. It is impossible to complete then your pushing the limits.
  • It will be the massive pain because it is impossible to gain the weight.
  • If you spend enough time in the gym and get injured or panic because you are making good progress.
  • Understand the long-term injury of your muscles that immediate progress.
  • Recognize the attention and focus on the quality.

Rest and Laziness:

It the most important that you should know the difference between rest and laziness.

There are a lot of factors are responsible for how your body reacts.

The factors are including stress, nutrition, sleep, emotional state, physical condition, and the recuperation time.

Conclusion

The best way to tackle the overtraining or any type of muscle injury is following the combination of proper rest, nutrition strategies, and the supplements.

best tips for bodybuilding
Bodybuilding Tips

You should first find out the overtraining signs and then set up the rest time-period.

If your body is not prepared and you have competition so, remember over-training may worse the appearance.

The most important part is that you should first check overtraining signs and then react accordingly to reach towards goal faster.

References:

  1. https://www.bodybuilding.com/content/5-steps-to-recovering-from-any-injury.html
  2. https://www.quora.com/Is-injury-inevitable-when-bodybuilding

Best Quad Exercise – Top 8 For Massive Muscle Growth

Do you want to know the best quad exercises to build up the muscle mass and to get the well-toned or athletic physique?

Are you putting yourself in the gym and doing hard work and never noticed any kind of the desired result.

Best Quad Exercise

There are many factors that depend upon the result such as the nutrition, exercises, and genetics as well.

Some of the individuals gain more as compared to the normal individual because of the genetics.

When you look up at the musculature legs so, you may think that many peoples focus on the quads and the hamstrings as well.

The well-developed aesthetic physique is a dream of everyone. Definitely, they want to appear handsome in the jeans and the swimsuit.

These types of exercises make the good appearance of legs and responded faster to the training.

I have written this article to guide you about the most common quad exercises that are good for reaching toward the goals, building big, strong squads, and prevent your health from any kind of injury.

Here, I have gathered the best quad exercises that you can perform in both gym and home. There is no need to worry about hitting the gym, busy days, and spent the time.

Some of the quadriceps are performing without adding weight and some are performing to only gain the strength to your body.

What Are The Best Quad Exercises?

There are many types of exercises for the quad but, picking up the best one can give you the awesome results and defined your physique as well.

Forgetting the massive legs, you need to incorporate some targeted exercises routine.

You can get some idea from below mentioned exercises where you can get the bigger and well-developed quads.

Before reading the best quad exercise, you need to have some basic information related to the Quads.

What Are The Quads?

Quad is a large part of the muscle group that covers the front side of the thighs. The Quadriceps are involved in almost every movement of the legs and the main common function is to bend and straighten the knee.

The legs are the main to increase the driving power and strength training exercises for developing the upper body part and enhance the support.

There are four types of quads such as the Rectus Femoris, Vastus Lateralis, Vastus Intermedius, And The Vastus Medialis.

These four types of the muscles make quadriceps and that allows to flex the hips and extend the knees.

The Quads are work with the legs in connection to develop the muscle, promote effective movement, running, cycling, and the squatting.

Selection Of The Quad Exercises

There is a need to understand that which type of exercise is the best and crucial for you.

You can add some exercises for the Quads such as the jumping, running, cycling, and the squatting.

There is also an option to add some more functional quad exercises to improve the strength, balance, and the mobility as well.

With the help of functional exercises, you can add the muscles with a combination of common movements.

The squats, lunges, and the sprints are functional too and incorporate the more weight that gives you the muscle high intense workout.

If you are training in the gym, your health provider gives you detailed information about the best quadriceps exercises for knee pain You can visit from any health clinic, if you have a problem with the knees,

It is not good to add the pressure on your knees by adding the weights and the more exercises.

Make sure, you are not adding the pressure on your knees.

Do you want to get the massive defined quads?

You can easily do it by selecting good exercises, proper dedication, and motivation and to make the routine.

Learn how to perform in the right way.

Let’s take a look to check the routines for popular gains that are achieving through huge thighs.

The best quad exercises are used to:

  • Increasing the mass and strength
  • Making the stronger legs that are better for running and the performance
  • Reduction of the fat
  • Prevents from the injury of lower back pain
  • Toned quads and give a sexy appearance

You need to select the best enormous defined quads.

In very first, you need to know about all of the exercises that give you an amazing result and boost up the performance as well.

These exercises are good for the quads, build up the muscle mass and defined the physique.

How Can You Shape The Quads?

To build up the quads, you need to set up the routine that includes the challenging exercise and the different types of heavyweight that you should use the high intensity workout with different types of reps.

quad workout for men

The functional exercises are important for the best quality movement that gives the maximum result.

You need to select those exercise that is targeting to those quads that are responsible for the definition of muscle and gives you the faster result.

It is also possible to add the Glutes and calves at the same time, the main target should squad.

The compound movements are considered as the best for adding strength and enhances the size.

The High-rep sets may also deliver the result when you are combined with the heavyweights.

Despite the hamstrings and Glutes, you can also select the leg training days which are more emphasis on the glutes.

There are many opinions are available that some want to do squat, isolation exercises, and some simply want to do the high-rep training.

Lifting of the heavyweight for Quadriceps may be the more productive.

Some people want to split the workouts and some only want a simple pattern.

The Best Exercises For The Quad

Some of the exercises are more beneficial and give you the bigger Quads.

These exercises can give you the maximum results and increases the strength.

1) Barbell Front Squat

For starting, you need to get the bar at a shoulder width and raise your elbows to the upper arms.

Make sure, the posture is like a tight core, shoulder backs, and the chest up.

You should complete the 3 sets of 15-20 reps with a 60-second rest.

This exercise is considered as the best because it creates less pressure on the knees and compression of the spine.

2) Barbell Back Squat

For performing the barbell back squat, you need to add some heavier weight and the bar should set to the mid-chest height.

You must find the position of your hand on the hand that is dependent upon the mobility, stability, and over-all factors that are more suitable for you.

Inhale or contract and squeezing the hamstrings and Glutes. This process allows to performing the better barbell back squat that can prevent your knees from the injury as well.

Inhale and contract the Abs for an activation of the hamstrings and glutes as well.

There are almost 5 sets and the 8 reps in which there is a gap for the 120 seconds.

3) Lunges

You can perform the lunges either by using dumbbells or simply the bar.

If you have a problem with weight so, you can do the best without using the balance.

Do the barbell lunges with a squat for safety purposes. So, you don’t have any risk.

If you are doing the barbell lunges so, use the squat for safety purposes.

There are many types of lunges such as static lunge and walking lunges.

The exercises given you above are the best and great for the hamstrings as well.

4) Leg Press

Leg press is one of the best quad exercises and it is not a functional exercise that is relatively easy and requires less types of skill.

This exercises allow you to load more weight and stabilize the muscle, build up the strength for a larger range of the motion.

best leg workout

Make sure, your upper and lower legs are at a 90-degree angle. Push up the heels of your feet to engage and extend the legs.

Using the machines allow you to put a large amount of weight that should safe and comfortable.

If you want to add up the muscle so, the Leg Press is an ideal choice for you.

5) Sprint

We are not talking about a running in the park. Sprint is very easy exercise that you can easily do by getting some enough space.

For performing the sprint, you don’t need the space for performing the massive. You can set the sprint with both aerobic and anaerobic style.

Through sprint, you can easily be conditioning the legs and improve overall endurance level as well as the cardiovascular health.

You can pump your arms to gain the momentum. During the exercises for body weight should learn as sprint forward.

You should swing the arms aggressively and keep engaged.  Start your exercise from a shorter distance of 50 meters and do the 8 sets with the 60 seconds of rest time period between the sprints.

Try to hit the speeds and exhaust the legs in some longer sprints.

The exercises containing the 4 sets of 200-meter sprints with the 120 seconds of rest between the sets.

6) Leg Extension

The purpose is to pump the blood and hit the first round hard. The rest time period should set 30-60 seconds.

You can easily do the 10 sets of 30, 27, 25, 20, 15, 15, 12, and the 10.

Keep the weight high but make sure, you don’t need to exceed the limit.

At the end of these exercises, you may feel a lot of pumping to blood.

7) Narrow Leg Press

You need the narrow stance to perform this exercise. Keep your heels high and start the movement of the weight.

Bring down the weight slowly and increases the power. Do at least 6 sets and 15 reps with the 30-60 seconds rest time period.

8) Walk Lunges

For performing the walk lunges, you can add the barbells and dumbbell as well depend on the choice

You need to focus on the distance instead of counting the reps amount.

There is an option to do the 6 set, 2 at 25 yards with the 30-60 second of rest between the sets.

You can adjust the sets and reps according to the level of a goal. There is a difference in the setup and reps in the workout for the beginner, intermediate, and the advanced workout.

You can do the exercises that can strengthen the core. You can combine the different workouts to gain the muscle and other.

There are also some other exercises such as the wall sit, single leg deadlift, and squats for the legs.

Is There Any Risk Of The Injury From These Exercises?

Usually, the common exercises did not have any type of harmful side-effects.

walk lunge

The overtraining may cause the injury and muscle-tears.

The more serious overtraining and the tears may develop the swell and cause sudden pain.

If you get any injury so, you cannot take part in competitive sports and several other training.

The treatment is depending upon the severity or type of an injury. You can use the ice or take time for the rest.