Page 37 - FS3 IN AUTUMN 2024
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UNDERSTAND USE PROPER
EFFECTIVE LIFTING
MUSCLE GROWTH TECHNIQUE
AND JOINT > Proper form is critical for
HEALTH: both muscle growth and joint
protection. Here are some
Muscle Growth general guidelines:
(Hypertrophy): • Warm-Up: Always warm up
• Progressive overload: with dynamic stretches and
Gradually increase the lighter weights before lifting.
weight, reps, or intensity to • Controlled movements:
challenge your muscles. Focus on controlled, slow
• Volume and frequency: movements, especially during
Perform multiple sets with the eccentric phase (lowering
adequate frequency (eg. 10-15 the weight).
sets per muscle a week at 6-12 • Neutral spine: Maintain a
reps for mechanical tension. neutral spine position to
• Nutrition: Adequate nutrition 2 protect your back.
especially protein intake • Joint alignment: Ensure that
(1.6-2.2 g/kg of body weight) your joints are aligned during
and overall calorie surplus for PRIORITISE exercises.
muscle gain.
• Recovery: Adequate rest COMPOUND
days including 7-9 hours of MOVEMENTS
sleep per night to decrease
cortisol and inflammation. > Compound exercises engage
This allows for muscle growth multiple muscle groups and
and nervous system and joints, promoting overall muscle
joint repair. High cortisol growth while distributing
from stress has been shown the load across several joints,
to increase risks of injury reducing the risk of injury.
leading to degenerative and
inflammatory joint conditions. Key Compound
Exercises:
Joint Health: • Squats: Focus on full range
• Mobility and flexibility: of motion and control.
Maintain quality range of • Deadlifts: Keep the back
motion in your joints through neutral and engage the core
control drills, stretching and to protect the spine.
mobility exercises before the • Bench press: Keep shoulders
session. stable and avoid flaring
• Strengthening ligaments elbows.
and tendons: Incorporate • Overhead press: Engage
exercises that promote joint the core and avoid excessive
stability and tendon health. arching of the back.
• Proper form: Use correct • Pull-Ups/Rows: Maintain
lifting techniques to minimise scapular stability to protect
stress on the joints. the shoulders.
FITNESS STYLE 35
