As we age and continue to put stress on our muscles (bodybuilding), we need to be aware of avoiding muscle tears that will set up back in our training. I was reading one of the forums and someone asked a great question about this. Here’s the question:
“dear members,as i get older(i am 38) and the poundages i use increase,i have become very concerned with muscle tears.i would like to know exactly how they occur and how to prevent them.i have heard that muscles that are under hydrated,and /or lacking sufficient protein are more prone to tears.any and all information would be greatly appreciated.thanx in advance……..jovian”
What I thought was especially good was the answer that was given. Here it is:
“Your only defense against muscle tears is to train, stretch, eat, and rest properly.
Yes, it is true that you will be more prone to muscle tears if your body is not well hydrated. An acidic body is not only more prone to injuries, but diseases as well. Try to aim for at least a gallon a day (that’s about 16 glasses) if you are physically active, and more than a gallon if you are physically active and live in a hot environment.
You need all the macronutrients (carbs, protein, healthy fats) and all the micronutrients (vitamins, minerals) to supply your body with the right amout of nutrients it needs to fully repair and recover from workouts. If you don’t supply your muscles with enough of the right nutrients, especially protein, your muscles will tear like paper.
Train smart, and make sure to use full range of motion during all your exercises. For example: when doing bench press, make the bar touch your chest; when doing squats, go parallel to the floor, ect. Be smart about the amount of weight you put on the bar too.
Stretch, stretch, and stretch! Flexibility is an important factor. Don’t stretch too much right before your workouts. You might loosen your tendons and ligaments too much before you start lifting. You want them to be strong and tight while your lifting. But stretch really well after your workouts, when your muscles are nice and warm. Maybe even try doing some yoga to work on that flexibility.
Give your body plenty of rest too. At least 8 hours of sleep per night. Rest is important for recovery, because even if you are very flexible, you can still injure yourself if you overtrain a specific muscle too often. - Source
Avoiding Muscle Tears – Conclusion
So as you can see, you can absolutely avoid this type of injury just by doing some of the basics – drinking plenty of water, training with proper form, stretching and resting. These are the things that we tend to skip because we don’t place as much importance on them when it comes to bulking up.
Pay more attention to the little things and you’ll soon find that your goals of bigger muscles will start to happen.