If you want to experience real results from your workouts, you must train smart and safe. Going to the gym and just moving weights is not what’s most effective, using proper form & technique and working within the joint structure of your body helps to produce the lasting results you desire.
Resistance training is pressure applied against the bones, joints, and muscles, creating micro-tears that break down muscle tissue. This forces the body to respond by repairing itself according to the pressure or resistance applied. Continuously repeating this process causes the bones to become more dense and the muscles to increase in size.
When it comes to training, the body does not respond to weights — it only responds to resistance. There are basically four types of exercise that constitute resistance training: free weights, selector pin machines, manual labor, and resistance bands. It’s important for your workout to consist of the most body-friendly type of resistance training that is safe and meets your desired goals.
The following are the parameters of a safe and effective resistance training program:
Rule #1 – Train Within Your Joint Structure
You must train within your joint structure, meaning each joint has its own unique radius, along with limitations; for example, the shoulder joint is considered a ball-in-a-socket, and the knee is a hinge. The shoulder has the ability to rotate forward, backward, and side to side; whereas the knee doesn’t have the same capacity but only has the ability to go forward and backward.
Benefit: When you train within your joint structure, you protect your body from injury and preserve the mobility you need to train for years to come.
Rule #2 – Keep Every Movement Controlled
Each movement must be consistent and controlled, protecting the muscles from ballistic, jerky movements that will potentially cause injury.
Benefit: Controlled motion builds strength and definition — giving you better results without negative wear on your joints.
Rule #3 – Apply Progressive Tension
Progressive tension (or a slow, consistent increase in tension) while training is safer for the muscles and joints. This prevents your ability to thrust the resistance, gaining momentum during the movement, which puts the body in harm’s way.
Benefit: When you increase tension gradually, you create steady growth, protect your joints, and achieve long-term results.
Rule #4 – Negative Repetitions Are Potentially Dangerous
Each exercise has a positive phase, which is when you contract the muscle, and a negative phase, which is when you extend and release the contraction of the muscle. The positive phase done correctly protects the muscle, joint, and tendons. The negative phase should be the most controlled phase; it elongates and lengthens the muscle. The muscles are twice as strong during the negative phase. This means during the negative phase of the exercise you are capable of elongating the muscle to the point of injury. In other words, make sure you control both the positive and negative phase of each exercise so that you prevent injury.
Benefit: Mastering both phases helps you to fully develop the muscle.
Rule #5 – Train in Alignment and Balance
Due to the structure of the body, all lifting should be done in complete alignment and balance to gain and maintain good posture. If you proceed to lift out of alignment, you compromise the structure and balance of your body. If you continue to do this over time, it will affect your posture, compromise your stability, and cause injury.
Benefit: Training in alignment improves posture and keeps your body strong, balanced, and injury-free.
Rule #6 – Follow the Arc of the Muscle
All of the muscles are made and attached in an arc. To train the muscle properly, you must follow the arc-like pattern for complete development without injury. Exercises and equipment that limit your ability to train in an arc are potentially dangerous and should be avoided.
Benefit: When you follow the natural arc, not only will you protect your joints, but you’ll also maximize the development of your muscles.
Summary
By applying these six principles, you’ll build muscle safely, protect your joints, and develop lasting results that support the Champion life you desire to live.
Train smart, stay consistent, and keep pressing forward—your results will speak for themselves.
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