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Bodybuilding.com presents your 12-Week Daily Bulking Trainer! Day by day, we'll help you build lean mass and forge a ripped, defined physique. You'll learn about setting goals, training for extreme muscle growth, following a proper nutrition plan, bulking supplementation, and staying motivated. All the knowledge you need to succeed is at your fingertips.
12-week Bulking Trainer Week 11: Day 53
Watch The Video - 4:29
Dealing With Injuries And Setbacks
Dealing With Minor Injuries
Warm-ups, stretching and proper form all work to prevent injuries, but it can still happen. If you ever have a minor injury you can simply switch workouts to work around the injury and give yourself time to heal.
Dealing With Major Injuries
What if you get a major injury, like a broken bone? At that point it may be nessecary to cancel training all together. You shouldn't give up on your diet and supplementation though. Focus on healing.
Don't try to keep training as you may injure yourself even further.
Decreasing The Severity Of Injuries
If you start to feel an injury developing there are steps you can take to prevent them from getting worse.
- Ice the injured area after workout.
- Use less weight.
- Avoid lifts using that muscle.
Getting Sick
Depending on how bad an illness is you may be able to keep training. No matter what you should do your best to stay on your diet, although a stomach virus might make this impossible. Your diet helps you recover from injury and illness, so always stick with it.
Injury Prevention
The number one key regarding injuries is prevention.
- Warm-up with 5-10 minutes a cardio before each workout.
- Start with light warm-up sets before heavy sets.
- Stretch the muscles you've worked after each workout.
Joint Support
Fish Oil and Joint Supplements may support joint strength and help start injury prevention earlier.
Cardio
You'll need to do 30 minutes of cardio today.