Bodybuilding

Shoulder Injuries in Bodybuilding

Published

12 years ago

October 31, 2012

F Kyle

Shoulders are often injured while performing exercises for building muscle mass. With the aim to fully develop the deltoid muscle, bodybuilders periodically varied movements that increase the risk of injury.
Deep in the shoulder joints, there are small muscles that work exclusively on biomechanics. They do not resist heavy standing or decline bench presses.

They have minimal growth potential. Bundles of these muscles can easily get hurt. In addition, during exercise, these muscles rub against bone blade appendage. Hence, this causes extreme pain and inflammation. Many experienced bodybuilders live for years on analgesics. However, sports medicine knows how to prevent injuries rotators.

Our shoulder joints have a high degree of freedom in all three planes. If we compare with the hip, both perform the same function of the joint - control the movement of the limbs. As you've just seen, each in their own way. Limited mobility of the hip joint is not accidental. It is a condition of its strength. The mobility of the shoulder joints obtained at the cost of their complex costing. But all that is complex can be easily broken.

As we said shoulder injury is the most common in bodybuilding. Moreover, most of the injuries affect a group of four small muscles, hidden deep in the shoulder joint. They are called the rotator-cuff of shoulder muscles.

These muscles are not able to develop a sufficient force for the beach bar. However, their role is important. Rotator- cuff muscles are an extra insurance. They have a strong foundation, as they should not break away from the blades, even under enormous loads. The upper tendons of muscles are reduced practically to a point. This hardly strengthens the link between them.

You have to know that any movement of the hands is accompanied by a reflex contraction of the muscle-rotators. They become shorter and more press in the humerus in response groove joint. Thus, rotation of the hands is less dangerous as the joint increase the strength.

There are many factors that may cause shoulder injuries. Most common of them being the following: the excess burden on the shoulders, genetic defects shoulder joints, old injuries and incorrect technique of exercise execution.

When there is a pain in the shoulder, the cause is difficult to understand even for an expert. Obviously, a doctor can help with special techniques to accurately diagnose the injury-rotators muscles, but to unravel its nature is possible only during a long and expensive test using the methods of functional diagnostics.

According to sports professionals, shoulder pain is most common among athletes with experience. This happens because of decrease of free space under the acromion shoot. As a result, the muscles and their tendons begin to rub against each other, causing pain.

Another cause of pain is tendonitis. These are inflammation of the tendons, muscles rotators. Usually, they occur in microdamage places caused by too much tension of tendons or friction on the hard tissues of the joint.

Another disease associated with pain is called bursitis. This is an acute or chronic inflammation of the so-called bursa. Bursa is located under the muscle-tendon rotator, passing over the acromion ridge blade. It should prevent the ridge crest to cut tendon. Excessive pressure on the bursa leads to further damage and inflammation.

There are cases when pain is caused by a partial rupture of the muscle-rotators. All the causes of pain, except the last, seem insignificant. There are many people who think that this is an inflammation, nothing serious and do not pay attention to it, continuing exercising even they feel pain. They take analgesic and continue training. In this case, the inflammation worse, and the pain will increase.

Since the new load does not give the source of inflammation to heal, it becomes chronic. Pain disappear, then occurs again. The worst thing is that chronic inflammation is practically impossible to treat using drugs, although at the beginning you can help a simple aspirin or ibuprofen tablet.

It is very important to say that doctors categorically prohibit to exercise when you feel pain in your shoulder. The fact is that the inflammation weakens tendon tissue. So the next training on analgesics can turn into a tragedy: inflammation of the tendon may tear.

If you suddenly feel a pain in the shoulder, training should be immediately stopped. It is highly recommended do not do any exercises that concern the area of injury during two weeks. There are some quick measures that have to be taken in case of shoulder injuries.

First of them is about applying a cold pack on the area of injuries. Do this procedure in the first 2-3 days after you get injured for 20 minutes. Applying cold will successfully fight inflammation. Take medications. It is not only about taken a drug that relieves pain, but drugs that fight inflammation too.

These include drugs from the group of nonsteroidal anti-inflammatory analgesics. In particular, ibuprofen and its analogs, and naproxen. Remember that any drug has side effects. So take ibuprofen or naproxen strictly following the instructions.

Take a pause from your training. The duration of the break depends on the severity of the injury. Sometimes the pain is significantly reduced after 3-4 days of rest. Complete rejection of movements that bother injured shoulder is one of the most effective methods of treatment. Why so? Because the edges of the wound have to be pressed tightly against so the wound starts healing. In case of doing stretching movements, the wound will not be able to heal and will continue to bleed.

The same situation is in case of traumatized muscle-rotators. Immediately after the injury molecular fragments of the destroyed tissue get into the bloodstream and signal the brain about the occurred injury. Brain immediately starts the healing process. In the area of injury rush dozens of enzymes, hormone compounds, blood cells and stem cells. As you see body struggle with the disease by itself.
But if after a week the pain is still acute, then amateur treatment have to be interrupted and you have to do a visit to your physician.

Perform exercise for rotator muscles. Daily stretching and special exercises will keep you away from getting your shoulders injured again. Stretching will make tendons-rotation elastic and less susceptible to rupture. Performing special exercises will help to increase the force of rotators. Their resistance to the load increase, thus the risk of traumatic sprains is greatly reduced.

Keep in mind that once the pain from your shoulder disappears you do not have to come back to the old working weights. Why? because the re-injury will not make you feel pain suddenly. Pain comes late in the evening or the next day. So first try the lightweight and see what happens. If the pain does not appear tomorrow, add some more weight to your training.

It’s true that it will take time to get some progress, but it is guaranteed to lead you to a full recovery. It makes no sense hurry up to your old weights, because injury which is not healed with time pass into a chronic, and this is something you will never want to happen to you. In order to prevent strengthen the muscle-rotators.

In order to avoid getting your shoulder injured were developed some great exercises designed to strengthen the muscles and joints. Include these exercises in your training twice a week and you will prepare an excellent base for building muscle definition with no danger of getting injured your shoulders.

One of these set of exercise is called "The Wall". Perform it this way: press your heels, buttocks, shoulders and head to the wall. The hands should be raised up, bent at the elbows and also pressed the wall.

Exercise consist in the act that staying pressed tagainstthe wall, you should raise up your hands as much as possible. As soon as you reached the maximum point, the elbows should be gradually lowered as low as possible. It will be enough to perform three reps about 15 seconds each of them.

Must Read: Your Blueprint For Building Bigger Shoulders

Shoulder Shrugs Exercise

The starting position is the same as in case of push-ups, your head should be in the line with the spine. Keeping the original position of the body you have to try to reduce the blade as much as possible, and then relax the shoulders, allowing them to sag. Three repetition about 15 seconds is enough for this type of exercise.

Another exercise is called Arnold press alternatives. For this exercise, you will need to use dumbbells. Standing position, legs apart at shoulder width, toes apart, dumbbells held in front of chest, palms facing back.

Must Read: Build Up Trapezius Muscle With Barbells Shrugs

Performed bench with one hand while turning the brush. At the maximum point of benching, palm should be facing forward. Then, carrying traffic in the opposite order, dumbbell should return to its original position. The same must be run with the other hand. In this case, perform three reps for 12 seconds.

Staggered-Stance Lateral Raise Exercise

In the position of standing erect, hold the dumbbells at hip level. Do a step forward and from this position lift dumbbells with your hands. The maximum lifting point is at shoulder level, then let your hands back to the starting position. Special attention must be given to the preservation of balance. Perform three reps about 12 seconds.

Squat with Dumbbells Exercise

Follow this position: feet apart at shoulder-width, toes should be diluted, hands straight with dumbbells at hip level. Exercise is carried out in several stages, first to raise the dumbbells up to shoulder level, then slowly squat is performed, the line thighs should be parallel to the floor line.

Then you need to straighten up, with all the bells also held at shoulder level. Then with an effort to squeeze the dumbbells straight arms, lower their shoulders and then return to the starting position (at the hips). Three reps for 12 seconds is enough for this type of exercise.

Must Read: Goblet Squats For Increasing Lower Body Flexibility And Strength

As you see there are ways to prevent the injury of shoulders. One of them is to build stronger rotator cuff muscles and to avoid overworking shoulder with big weights. A good warming up before getting into training is another great advice that will keep you away from any injuries. And do not forget about the right technique of execution of each exercise. Since a proper execution minimizes the risks of injuries.



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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

3 days ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

6 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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