When building muscle up without even realising it you can put your self at serious risk of illness, injury and reduce your progress. Sure it is great that you want to workout and build muscle up but at the same time one bad injury, one forgetful moment can put you out of action for months and with possible health and financial consequences. With this in mind the following guidelines are provided so that you can say away from such traumatic incidents. Here we go with our build muscle up safely guidelines:

1) Always check and double check you have put the barbell collars on before you start lifting. One side can be made heavier by just a slight looseness of a collar. The heavier side will drop down and the weight disc can slip further and drop off. The heavy side will now force up the light side. Next the barbell will flip mercilessly through the air and possibly cause real damage to people or equipment!

2) If you are doing one rep maximum lifts then do so with a spotter. This is someone who can jump in and lend a hand if you are struggling. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I’ve seen it happen.

3) If you are sick don’t train. sounds really obvious yet I often see people spluttering and coughing there way through a workout whilst running a fever also. More often than not the trainer beats none of their best scores and only lands themselves in bed for a few days. By training when you are sick you are allowing the sickness to take a firmer grip of you because working out will lower your immune system for a while.

4) Maintain correct technique. If you do exercises with poor form like swinging barbells using bodily momentum then you risk serious injury but and will also not make much progress due to that fact that you won’t be targeting the muscle group specifically enough. Strictly correct form must always be used.

5) Don’t do too much. It is very common when motivation is high especially for those new to bodubuilding that you wish to weight train as much as you can. This motivation is good but training everyday or even every other day will probably be too much for most people unless it is a split routine. You will actually weaken your muscles if you workout again when they are not yet fully recovered.

6) Not eating properly. You are going to have to make muscle building nutrition a high priority if you wish to grow. If you do not consume enough calories then you are not going to be able to support muscle growth and will therefore be wasting your time in the gym. Eat high quality foods frequently throughout the day.

7) Showing off to your friends. Disastrous results may occur when attempting to beat your friends in the gym. Trying to beat your own personal best scores is far more productive. Record your workouts in a training log so that you know what your personal best to beat is. This will be more motivating for you and reduce your risk of injury.

Warm up adequately. If you do not do so then your muscles are muck likelier to strain, snap and tear. This can keep you out of action for weeks or possibly even months. It is very easy to do, 5-10 minutes aerobic work, a few stretching exercises and then a few warm up sets will be enough.

With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not workout to build muscle happily and safely where ever you train.