The last thing you think about when you start lifting weights is being able to train injury free.
You want to make gains now, push your limits and build muscle as fast as humanly possible.
No matter how many times you read that it takes time build strength, that you have to be patient, it doesn’t sink in.
You tell yourself you’re different, that the rules don’t apply. So, you throw more weight on the bar, grind out reps, let your form go to shit, and believe you’re making big gains.
Where does it get you?
Eight weeks of solid training followed by a shoulder tweak that knocks you out for a month. Then a low back tweak after another six weeks. Then your elbow. Then your knee.
Sound familiar?
It’s an endless cycle of two steps forward, two steps back.
I know because I’ve done it myself. Stupid decisions in the gym have sidelined my training and held me back.
I don’t want to see the same thing happen to you.
Sure, making a 90 day transformation is cool. But you know what’s cooler? Being the guy who stays in the game for decades. That’s how you really build yourself into a badass.
It may not be what you see pop up in your Facebook Feed or Instagram Timeline, but the real transformations happen over years. Because like any other area in life, success in the gym takes time, patience, sacrifice, and discipline.
It’s easy to grind yourself down week after week. Anyone can do that. But to train smart, execute reps with perfect technique, choose the right exercises, and know when to back off or go hard. That takes real work.
So you have a choice.
1. You can choose to stroke your ego, and throw longevity out the window for the sake of short term results
or…
2. You can choose to train smart, avoid injuries, and commit to building strength that lasts a lifetime.
If you choose option two, tune in to today’s episode where I lay out exactly what it takes to train injury free forever.
If you only have a couple minutes, listen to my list of the safest exercises for every body part. You’ll be surprised by the ones that didn’t make the list.
Listen to the full episode here:
Today’s Topics Include:
- 2:38: Is training hard and staying injury free a myth?
- 3:52: The optimal pre-workout warm-up
- 4:53: Do you need to train in protective gear like sleeves, wrist wraps, or a belt?
- 7:54: How to properly control the weight on every rep
- 10:04: The proper range of motion for maximal size and strength gains
- 12:21: Should you always do explosive reps?
- 16:40: Why higher frequency training is a bad idea for long term health
- 20:22: Generating maximal tension on every rep and why it’s important
- 21:14: The best exercise order for training your upper and lower body
- 27:22: How often do you need to deload?
- 28:43: The safest exercises for each body part
- 38:31: Nutrition and supplement tips for long term injury prevention
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Resources Mentioned In This Episode:
Rehband Knee Sleeves: If you have any history of knee issues or are over 35, I recommend you wear knee sleeves when you train the lower body. Your joints will feel better and you’ll notice fewer aches and pains with hard training.
Elbow Sleeves and Wrist Wraps: The same as above, they can make a big difference on how you feel doing upper body pressing and pulling.
Curcumin: The one joint supplement that has made a huge difference for my recovery. Make sure you get this brand. It’s the only one that has worked for me and many other people I’ve talked to.
Olympic Lifting Shoes: Most people have poor ankle and hip mobility and it puts them in a bad position on any bilateral or single leg movement. A pair of olympic lifting shoes can help dramatically with this.
Lifting Chains: On big lifts like squats and bench presses, using chains can make the movement safer. By deloading the bar at the bottom, the most stressful position on your joints, chains reduce the risk of injury while still allowing you to go heavy. You want the 5/8″ chain kit.
Thrive Market: Shopping for healthy food can burn a hole in your wallet and waste your time. Luckily, the crew at Thrive Market lets you pick up high quality food at wholesale prices and get it delivered right to your door. No more crazy price hikes or long lines.
Go to jasonferruggia.com/thrive to check them out and claim your free tub of coconut oil.
Renegade Strength Club: The ultimate training community for guy’s looking to take their physical and mental strength to the next level.
This Episode Is Brought To You By:
This episode is brought to you by Onnit Total Human Optimization. Get your Shroom Tech Sport, Alpha Brain, Hemp Force and more incredible supplements and fitness equipment at onnit.com/Renegade. And use the coupon code “Renegade” at checkout to save 10%.
Finally, if you have questions you need me to answer, send them over to podcast@jasonferruggia.com
Thank you to those of you who leave reviews on iTunes. I read each and every one of them, and sincerely appreciate your feedback.
P.S. Please share this post with someone you think would enjoy it. I appreciate you.
Thank you for listening.
