Published on: May 17, 2023
by Dave Mora
To build muscle you need "big weights = injuries" what to do?
Dorian Yates | Ryan Crowley
The primary principle for muscle mass growth is mechanical pressure. This means that bodybuilders cannot build substantial muscles using light weights and high repetitions. As we observe athletes like Ronnie Coleman and Big Rami, it is evident that they lift extremely heavy weights and possess impressive physiques. They are considered some of the greatest bodybuilders of all time.
Claims of being able to achieve significant muscle growth with light weights are mere legends that have existed in the sport for a long time. No athlete has been able to build substantial muscles without using heavy weights.
But what exactly is mechanical pressure? To promote muscle growth, it is crucial to focus on increasing the working weights rather than simply pumping the muscles.
Dorian Yates revolutionized the sport by adopting a different training approach compared to other athletes. He emphasized low sets and reps in his workouts. For instance, while Arnold Schwarzenegger would train for 2-3 hours, Dorian's workouts lasted no more than 60 minutes. Many bodybuilders followed his example, leading to the remarkable size of modern bodybuilders. However, along with this muscular progression, the rate of injuries among athletes increased. Injuries occurred not only from lifting heavy weights but also from performing exercises through a full range of motion, as Dorian used to do. Despite winning six Mr. Olympia titles, Dorian Yates experienced torn quadriceps and triceps.
Ronnie Coleman, on the other hand, used even heavier weights but exercised with a partial range of motion while winning 8 Olympia titles. This approach aimed to reduce the risk of injury.
So, how can you prevent muscle tears and injuries during training? Here are some quick tips:
- Bench press: Bring your shoulder blades together and lift your chest up to reduce the range of motion.
- Squats: Avoid squatting too low.
- Bicep curls: Do not fully extend your arms when lifting the barbell.
- Deadlifts: Perform them from barbell plinths.
In many cases, injuries occur not because the weight on the bar is too heavy, but because the body does not have enough time to recover between training sessions. Every individual has different health reserves, meaning some people may get injured while lifting 100kg, while others might get injured with 300kg. Joints, tendons, and the spine require approximately 5 days to recover. Therefore, training once a week is typically sufficient. However, as working weights increase, additional recovery time must be considered. For instance, professional lifters who regularly lift 200kg may need up to 17 days to fully recover. This extended recovery period is not practical since rarely training a specific muscle group for such a long time can lead to muscle weakness while tendons regenerate.
Finding a balance is crucial. If you train too often, you risk injury, and if you train too infrequently, the same risk arises. The solution lies in training in cycles that incorporate both heavy and light weights. For example, one week you can focus on using heavy weights, while the following week, you utilize lighter weights.
During the heavy weight week, perform exercises with your regular weights. In the subsequent light weight week, reduce the weights by approximately 20% and maintain the same number of sets and repetitions. For instance, if your regular bench press weight is 100kg for four sets of 10-12 repetitions, during the light weight week, you would perform the bench press with 80kg for four sets of 10-12 reps. This training cycle does not guarantee complete safety, but it significantly reduces the risk of injury.
Another aspect to consider is nutrition. Creatine supplementation can help retain water in the body, including in tendons and muscles, thus decreasing the risk of injury. However, it is important to note that water retention caused by creatine can elevate blood pressure. This is why powerlifters often consume salty foods before training, as it aids in water retention and promotes safer training sessions.
Additionally, negative repetitions can be used to strengthen tendons, especially for individuals who have previously experienced tendon injuries. If you train with heavy weights and start to feel pain, incorporating negative reps once a week for each muscle group can be beneficial.
If you are a beginner, gradually increasing the working weights and incorporating a proper warm-up before each workout is essential. Take care of yourself and prioritize injury prevention throughout your training journey.
During the heavy weight week, perform exercises with your regular weights. In the subsequent light weight week, reduce the weights by approximately 20% and maintain the same number of sets and repetitions. For instance, if your regular bench press weight is 100kg for four sets of 10-12 repetitions, during the light weight week, you would perform the bench press with 80kg for four sets of 10-12 reps. This training cycle does not guarantee complete safety, but it significantly reduces the risk of injury.
Another aspect to consider is nutrition. Creatine supplementation can help retain water in the body, including in tendons and muscles, thus decreasing the risk of injury. However, it is important to note that water retention caused by creatine can elevate blood pressure. This is why powerlifters often consume salty foods before training, as it aids in water retention and promotes safer training sessions.
Additionally, negative repetitions can be used to strengthen tendons, especially for individuals who have previously experienced tendon injuries. If you train with heavy weights and start to feel pain, incorporating negative reps once a week for each muscle group can be beneficial.
If you are a beginner, gradually increasing the working weights and incorporating a proper warm-up before each workout is essential. Take care of yourself and prioritize injury prevention throughout your training journey.