The pre-workout stretching routine is an especially vital part of the program.  It requires about thirty seconds of good stretching to get an adequate stretch. Along with a stretching routine, a very light pre-workout cardio exercise such as rowing or running is a very good way to initiate blood flow to the muscles and ligaments. This will increase the inflow of nutrients and oxygen to the muscles and tendons and gets them ready for the workout exercises. These aerobic exercises will also help in stretching the ligaments and tendons.

During the work-out program it is helpful to have alongside another training partner to assist whilst using the weights. This training or spot partner, can aid in the lifting of the weights where no more repetitions can be achieved. There is much debate around whether a long time between each exercise to reduce injury. It has been recommended that the best duration of time to spend between sets is somewhere between 90 to 120 seconds.

The post workout routine is also a particularly important area to focus upon in injury prevention. This is a particularly valuable time in which to perform a stretching routine. Post workout nutrition is also extremely important to provide the ligaments, tendons and muscles with optimal supplies of protein, glucose and nutrients to efficiently repair all the damage to the muscle cells. It is during this time when muscle hypertrophy and increases in growth and muscularity occurs. The flow of nutrients to the ligaments and tendons which will also increase the strength of them over the long term and significantly lower the risk of damage and injury.

It is no surprise that more and more people are starting to take up bodybuilding or programs like those from Vince Delmonte, and weight training as we see many pictures nowadays and videos of fit healthy looking people. As many more people take up the sport  the incidence of injury is rising. The advice explained in this article should help you to lower the risk of injury.