How to avoid injuries in bodybuilding - part 3 - get the best advice.

Bodybuilding is no different to all the other human activities in life. To avoid injuries in bodybuilding and of course, be successful, you need, not just good, but the best and most accurate, up to date information available.

I am talking about "how to" information here. What movements are best, how to do them, numbers of sets and reps etc.

The big problem is, as they say, "a thousand monks, a thousand religions". It can all depend on who you happen to be talking to.

My advice is to gain information from very successful bodybuilders - NOT from your new gym buddies or someone who knows someone. One point of warning here though. You can tend to find that people at the top of anything recall starting out through the colored glasses of what they can do now. I call it the "gung-ho effect". So temper all information with a liberal dose of common sense.

You did of course notice that I said bodybuilderS - plural. It's the thousand monks thing.

The safe trick for your safety is to get lots of TOP information from LOTS of bodybuilders at the pinnacle of their game. Then, apply your liberal doses of common sense, knowing yourself (your CURRENT abilities), find the common points of all this info. That is, use all the agreed info. that is common to all the bodybuilders that you have gained information from.

Use many sources. Books, YouTube, magazines, seminars etc.

Same goes if you attend a gym and have an instructor. Try to alternate instructors if possible to obtain the same information distillation mentioned above.

This carefully sifted information is then guaranteed to be pretty much what you need.

Biceps workout.

Adjustable Bar Curls.

20.0 kg (44.1 lb) x 20 reps (20) *
25.0 kg (55.1 lb) x 13 reps (15)
30.0 kg (66.1 lb) x 8 reps (12)
32.5 kg (71.7 lb) x 6 reps (10)
35.0 kg (77.2 lb) x 6 reps (8)
37.5 kg (82.7 lb) x 4 reps (6)
40.0 kg (88.2 lb) x 3 reps (4)
17.5 kg (38.6 lb) x 13 reps (20)

Cambered Bar Curls.

!6.6 kg (36.6 lb) x 12 reps (12)

Barbell Curls.

20.0 kg (44.1 lb) x 4 reps (12)

Next time - legs.