heavy weights = more injuries

[DRINU]

i know that to increase your muscle you have to always increase the weight but after 12 years working out ,the more heavy i train the more injuries i have ,i have back aches ,shoulder pains, elbow pains and sometimes even my hamstring hurts, we go to the gym to become fit but sometimes its the other way round i am still 29 years old with all these pains, i cant even imagine how i will be at the age of 50 .

every one tells you to do compound movements ,but every time i do one of them i feel pain,

what could be done about this ??

[From Zero]

If you keep getting hurt, then I have to assume you're not using proper form. The weight might be too heavy for you to handle correctly, or you may just not be aware of the correct way to move the weight safely.

[StrappingYoungLad]

After 12 years,I don't think you'll increase the weight much without "help".I don't train as heavy as I once did.And training heavy year round,day in and day out, is just asking for it.You might cycle your training.Lay off anything that hurts until it doesn't hurt.It takes less than you might think to "maintain" what you have.Like you said,this is about health,after all.

[From Zero]

Originally Posted by StrappingYoungLad

After 12 years,I don't think you'll increase the weight much without "help".I don't train as heavy as I once did.And training heavy year round,day in and day out, is just asking for it.You might cycle your training.Lay off anything that hurts until it doesn't hurt.It takes less than you might think to "maintain" what you have.Like you said,this is about health,after all.

Can't believe I didn't address this as well.

Good advice.

[Sh4dowF4lcon]

good posts guys, good advice.

[Dial_tone]

At 39 and with over 20 years of lifting I've stayed relatively injury free by always keeping my reps between 8-15. I limit 5x5 type stuff to one 8-10 week phase per year. I'm in this game to look good naked...having a great bod is useless if i'm too crippled to use it.

[StrappingYoungLad]

Originally Posted by Dial_tone

I'm in this game to look good naked...having a great bod is useless if i'm too crippled to use it.

Word...

[hanuri]

the answer my friend is not blowing in the wind , but cycling the training(light
weights high reps- moderate weights 12-8 reps and heavy weights , low reps 5-8 reps). Forget singles and doubles , at least for a while.
If u have done heavy training for 12 yrs I'm suprised u can train at all.....
MY advice would be this: take 2-4 weeks off from weight training and do some aerobic work , since u gonna need the stamina for the high reps (12-up to 20x) in the phase one. Do them for a few weeks(3-6 weeks perhaps) . During this time use movements u normally don't( not so much compound ones) some isolation stuff. Remember u have just given your sore ligaments and tendons some much needed rest and now you're getting ready to work it up gradually. don't think about weights , instead go for strict form and reps.
The next phase lasts about 3-6 weeks (experiment and find the right amount of time needed on each phase, these are merely suggestions) and weights are upped to moderate now. Reps around 10x and still the weight is not the number one thought. Use more compound moves and up the weights each workout(u reach 12 reps , up the weight a little and again aim for 12 reps...)
The cycle ends with no more than 4 weeks of really heavy training(5 to 8 reps). Again more compounds and with as good form as possible really get the HEAVY weights moving...
After the cycle is completed take some time off (1-2 weeks) and let the muscles and tendons repair themselves + give your head rest as well).
Now when u go back to phase one try to start with a little heavier weights than the last time.... In this way you're continously trying to get stronger after each cycle....
Believe when SYL says you need not be afraid about losing your strength during the some sort of maintainence training or a layoff.
I've done my training this way for some yrs now and I'm only sorry I didn't work it out some 10 yrs ago...
U can't be at your best strength-wise all the time, the body can't take it. Cycling could be just what u been looking for!

[Citruscide]

Originally Posted by Dial_tone

At 39 and with over 20 years of lifting I've stayed relatively injury free by always keeping my reps between 8-15. I limit 5x5 type stuff to one 8-10 week phase per year. I'm in this game to look good naked...having a great bod is useless if i'm too crippled to use it.

I need to start doing that shit. I turn 30 here in a month or so... and I need to start thinking about my future. I am not a powerlifter, no sense for me to break any records. LOL

C-ditty

[b fold the truth]

I hurt a lot...at 27. I like chasing numbers though.

I've had a few injuries...and I can say that near all have been from doing lighter weights.

B True