Bodybuilding is one of the most demanding and disciplined activities in the world. Not many people are capable of the drive and passion to devote a lifetime to it. One of the most exciting elements to this type of training is the opportunity to push our bodies to the limits. Unfortunately, too much drive can easily cause us to lose perspective and push our body past what it’s capable of, resulting in an injury.

I’ve been devoted to this lifestyle for over 28-years, moving substantial amounts of weight with high intensity and volume, and I have never injured myself while training in the gym. Back when I first started, there was no internet and no confusion, you just relied on sound advice from seasoned veterans in the gym. These Men (not bros) were incredibly generous with their knowledge and time. They took me under their wing, taught me the ins and outs, and for that, I am forever grateful. One of the greatest pieces of advice I ever received was “learn to listen to your body to avoid injuries.” Sure, I’ve had my share of aches and pains over the years, but by learning how to properly listen to my body, I was able to make the necessary adjustments to my training and avoid what could have been a costly injury. I learned how to keep pushing the limits, while paying close attention to my body’s signals.

Mr. Lifestyle Robby Robinson, a True Legend. Still killin’ it in his 70’s. Living proof of the benefits of smart Golden-Era Style Bodybuilding.

Over the last several years, I’m witnessing a disturbing trend: more and more people in the gym are complaining about pain or discomfort from training. Unfortunately, I rarely ever see them make the necessary adjustments to their workouts. What I do see is excessive weights, poor form and haphazzard routines performed over a prolonged period without allowing the muscles and connective tissue to recover. Their bodies keep sending warning signals, but they don’t listen – their egos get in the way, they keep pushing too hard and eventually end up with a real injury.

Once you’re injured, you run the risk of stalling not just your physical progress, but your mental as well. It takes years to build a proper physique, and it can be ruined in a matter of seconds.  Use your head – don’t risk it.

I would like to share with you a few tips from personal experience. They involve common movements which include the Knees, Elbows and Shoulders. Paying close attention to these areas and making the proper adjustments may help you identify a potential issue and assist you in possibly avoiding an injury while training:

– Discomfort in the knee area while performing squats, presses or hacks. Try to adjust your foot position. A little wider or a littler closer stance may help. Toes straight, or slightly out. Try pressing through your heel to take stress off the knee and place more stress in the hamstring. If using the leg press or hack squat, move your feet a little higher on the platform and press through the heel. Make sure that your knees aren’t extending past your toes at the bottom portion of these movements. Try a different pair of shoes. Lighten the weight.

– Discomfort in the elbow area while training back. Try different grip positions or handles on all cable machines. If you’re accustomed to using an overhand grip with a barbell or straight bar, try an underhand grip no wider than shoulder width. Don’t allow your arm(s) to fully extend; keep a slight bend in the elbow on the stretch portion of the movement. Don’t bend your wrists (in) while pulling weight towards your body. Lighten the weight.

– Discomfort in the shoulder area while performing bench press. If using a barbell, try bringing your elbows in a little closer to your body. You can bring your grip a little closer or make it a little wider on the barbell. You can also make adjustments to where the bar is coming in contact with your body – from the clavicle to the lower chest. Switch to dumbbells or a chest machine. Lighten the weight.

Bottom line, if something doesn’t feel right, it probably isn’t… your body is trying to tell you something. Don’t let your ego cloud your judgment. If you learn how to listen to your body and stay injury-free, bodybuilding will not only help you create a powerful, masculine physique, it will also provide you with a lifetime of unmatched health benefits.

Take responsibility for your own progress.  Train hard, but train smart.  Reap the rewards!