Tag: Strength Training

Tendonitis Treatment | How To Treat, Prevent and Cure Tendinitis Fast!

Tendonitis Treatment

How To Treat Tendonitis

Tendinitis sucks! Especially for those of us that love to workout and get stronger. And it doesn’t matter where the pain is (wrist, elbow, knee, ankle, etc.), it is going to slow you down and hold you back from what you want to do. So, this article will teach you the best and fastest ways to treat, prevent and cure tendonitis using a Voodoo Muscle Floss Band and Medical RICE Treatment; to decrease inflammation and pain, quickly.

Table Of Contents:


What is Tendonitis?

First, tendonitis, also known as tendinitis, is inflammation of a tendon. It is commonly caused by muscle overuse or repeated improper movement. And if not corrected and treated properly, it can lead to a tendon strain, or tear. Which will keep you out of action for months, or even years. So take this minor inflammation seriously.

What makes tendonitis such a hard injury to treat is your tendons themselves. Tendons are a connection between muscle and bone. And they hold similar properties to both. For example, they are slightly stretchable like a muscle but dense like bone. And they take a lot longer to heal than muscle because they are not vascular (do not have veins).

Muscles are quick to heal because they are vascular and have a lot of blood flow. But tendons are not so the healing process takes a lot longer. Plus, they are in constant motion just like your muscles but take longer to strengthen. Which means they need to avoid being broken down more than they are built up. As that is how this all occurred in the first place.

With that being said, let’s get into how to treat tendonitis and prevent it from occurring again. 


RICE Treatment Method

Best Treatments for Tendonitis

Whether you have acute (short term) or chronic (long term) tendonitis, the treatment is the same. It will just take longer to fix the longer you put it off. 

You need to increase blood flow, while decreasing inflammation.

To treat tendonitis or any inflammation, you need to both increase blood flow and decrease inflammation. The greater the blood flow, the faster the healing. However, the greater the blood flow, the more chance of building up inflammation. And, though it is your body’s healing mechanism, inflammation causes pain.

So, the goal is to allow enough inflammation for healing to occur, while decreasing pain as much as possible. With all this in mind, doctors came up with the RICE Method Treatment.

RICE Method – Tendonitis and Inflammation Treatment

The best protocol for treating any inflammation is known as RICE (Rest, Ice, Compression, Elevation).

Rest

Rest the tendon and affected muscle group as much as you can. This means you need to take some time off from all activity. And decreasing the intensity or taking it light will not work, because the problem is not the intensity of the movement. It is the movement itself. 

For acute tendonitis, you can likely take 10-14 days off from all activity and be back to 100%, if you follow the entire RICE Treatment daily during your time off. 

For chronic tendinitis inflammation, it depends on how long you have put off treatment. But you will likely need to avoid as much activity as you can for at least 1+ months. 

Ice

Ice the inflamed area for 20 minutes on and 40 minutes off, as often as you can. This means all day, every day. 

It is best to use actual crushed ice in a thin plastic bag applied directly to the area. Do not put a towel or even paper towel between when using real ice because you need the cold to get deep into the tissue.

However, if using an ice pack, you MUST put a thin towel or a few paper towels between your skin and the pack. This is because your skin freezes as 30 degrees Fahrenheit, and ice packs can get colder than that. But ice melts at 32 degrees Fahrenheit so your skin will never freeze from normal crushed ice.

For even faster results, apply heat to the affected area during your 40-minute bouts off cold. However, always finish your sessions with cold.

This is because cold decreases blood flow and decreases inflammation. While heat increases blood flow but also increases inflammation. We want your body to have better blood flow to help repair your tissue, but it is more important to decrease the built-up inflammation.

So always finish with cold, before taking a break from the regiment.

The 5 Stages Of Cold

While icing, you should feel the affected area go through the 5 Stages Of Cold. That is how you determine if your icing is effective or not. These 5 stages are:

Stage 1 – Cold

Stage 2 – Burning

Stage 3 – Tingling

Stage 4 – Aching

Stage 5 – Numb

It normally takes about 5 minutes to go through the first 4 stages. But if you can get through it, then you will be numb and can go for as long as is needed.

Plus, the more you do it the more your body will get used to the sensations and eventually it will learn to go straight from cold to numb. 

Compression & Elevation

Compression and elevation both help to decrease inflammation by decreasing blood flow and draining the area of inflamed fluid. Compressing the affected area prevents it from filling up with inflamed fluid. And the higher you elevate the area above your heart the easier it is to drain out any bad fluid. 

Realize that sitting in a recliner with your feet up does not count as elevation. The affected area needs to be at least 12 inches above your heart. And the higher the better for drainage.

Unless there is major swelling, you do not need to focus a lot on these with tendonitis, but they can help while icing.

Voodoo Muscle Floss BandVoodoo Muscle Floss Band for Tendonitis

The Voodoo Muscle Floss Band, originally created by The Ready State (formerly known as MobilityWOD), was designed to treat and cure Tendonitis in athletes. And it works REALLY WELL! Most people are 75-100% cured after just one 2-5 minute treatment!

VIDEO: Watch the Voodoo Muscle Floss Band in action >>

WARNING: Though the Voodoo Muscle Floss Band works very well, it is EXTREMELY PAINFUL! If I was to describe it, most people think it feels as if their skin is being peeled off for 2-5 minutes. And almost everyone cries (even grown men that think they are tough).

But if you can get past the pain, you will almost instantly be cured!

So the way that I think of it is this…you can either feel a little bit of pain over a long period of time. Or feel a lot of pain over a short period to be healed. Your choice.

Get your Voodoo Muscle Floss Band >>

Other Inflammation Treatments

Anti-Inflammatory Drugs

Over-the-counter anti-inflammatories can help with some pain relief. However, by decreasing inflammation, they slow down the healing process. So only use them if absolutely needed, and do not think that they are healing the injury.

Massage

Foam Rolling and Deep Tissue Massages can help to relax your tight muscles pulling on the inflamed tendon, and therefore help to relieve pain. This is preferred over stretching the surrounding muscle groups because stretching increases the stress placed on the tendon.

So, do not stretch the tendon until all pain has gone away for at least 7 days. And focus the massage on your muscles, not the inflamed tendon.

Acupuncture

Acupuncture can help by increasing blood flow to the affected area and therefore helps your body heal itself, only faster.

ICY HOT

IcyHot Patches and creams, or other related topicals, do help you feel good through different skin sensations. However, on the deep tissue level, where the actual problem is, they have no effect.

If you are an athlete and need something to help you “play through it”, then give them a shot. But it is not recommended as the more activity you do the longer the healing process will take. 


Tendonitis Prevention

Now that you know how to treat your tendonitis symptoms, let’s go over how to prevent and cure it from happening again. 

Here is how to prevent tendonitis from ever holding you back:

  • Learn how to move properly
  • Increase Your Mobility
  • Build Strength and Endurance

Move Properly

Again, one of the most common ways to develop tendonitis is through improper movements. If you move in a way that your body was not designed to move, then you are placing extra stress on your muscles, joints, and tendons. Your tendons are the weakest of the 3 and are therefore the most common to show warning signs and/or tear. 

How to move properly for you depends on the activities you do and the sports you play. But if you can do most bodyweight exercises perfectly, you are off to a great start.

Perfect your bodyweight movements with the Daily 30 >>

Strength Training Exercise Guide >>

Stretch

We know, stretching is boring and painful. But it is one of the best ways to help prevent injury in any activity that you do. Movement just simply isn’t enough. You need to force your muscles, joints, and tendons to work properly. And the more you neglect them, the harder it will become.

Again, DO NOT STRETCH YOUR INFLAMED TENDONS! If you do, you risk tearing them! Wait until the pain has gone away for at least 7 days. Then start back with light stretching and slowly increase over time. 

In the meantime, massage the surrounding area instead.

How To Warm-Up Properly before a Workout >>

Mobility Stretching Exercises >>

How To Foam Roll Properly >>

Build Strength

Fact: The stronger you are, the less likely you are to injury your muscles and tendons. It is the weakest muscle/tendon in a chain of movements that gets overworked and fatigues the fastest, leading to an overuse injury in the form of tendonitis. So work your weaknesses and don’t neglect any area. 

Remember, the tendon that is inflamed with tendonitis usually attaches to the weak muscle that needs to be built up.

Most Common Examples:

  • Patellar Knee Tendonitis = Weak Quads
  • Bicep Tendonitis = Weak Biceps
  • Tricep Tendonitis = Weak Triceps

Of course, the opposing muscle does play a huge role in this as well. For example, with patellar knee tendonitis, those with weak quads usually have really strong hips and hamstrings that put more stress on the knee-tendon.

And improper movement is another factor, but if the muscle is strong, it is still less likely to develop tendonitis.

Strength Programs >>


Tendinitis Treatment in Conclusion

Overall, tendonitis inflammation can instantly hold you back from your sport, training or other activities. But if you use the RICE treatment to decrease inflammation while increasing blood flow, you will be back to action in no time! Then make sure you always follow our tendonitis prevention tips so that you can be cured for life! 

Learn more about how to decrease muscle and joint pain >>

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STRONGER | How To Build Strength

How To Build Strength

Of course, we all workout to get stronger. Yet, few people truly understand how to build strength properly. Then, even fewer people know how to continue building strength over time. This is because the stronger you get, the harder it becomes. That is unless you know what you are doing. This article will go over the 3 best ways to build strength for years to come!

Get the Ultimate Strength Guide to Building Unlimited Strength! >>

How To Build Strength Properly

Getting stronger is simple, it just takes a lot of hard work.

First, building strength is very basic and, over time, can be boring. As most people are looking for a new innovative way of how to workout, because it is more exciting than the simple formula that has been around for decades. The thing is, the ways to build strength have been the same since the start of time.

Now, to clarify, what we mean by building strength is your body’s ability to do more work (training volume), or lift more weight (training intensity), than before. By increasing your work capacity, or the amount of total work you can withstand, you are stronger than before. This is the same as the ability to lift a heavier weight. 

These are the 3 best ways to continuously Build Strength:

  1. Improve Your Technique
  2. Get Bigger
  3. Do More work than Before

Improve Your Technique To Build Strength

First, by improving your technique you will train your body to move more efficiently. And as a result, improving your leverages will ultimately increase your strength potential; also known as, the ability for your body to get stronger.

Improving your technique includes improving your positioning throughout the lift; so that your body moves through the strongest positions. A simple way to picture this is by imagining lifting a weight off the ground. Such as during a deadlift.

During the deadlift, if you have an improper or inefficient technique, such as standing back away from the weight a foot or so, you will be out of position during the entire lift. Then you will not be able to lift as much weight, because your body will not be in the strongest position with the greatest amount of leverage. This improper positioning is often seen through back rounding and shoulder shrugging. And, of course, this would also increase your risk of injury. 

However, by simply improving your technique by lifting the load closer to your center of balance you will improve your efficiency and be able to lift more weight. It is as simple as that!

The technique for every lift is specific to every individual, due to different body types. But there are proper and improper movement patterns for every body movement. And if you learn the few basic movement patterns for the human body, then you can apply them to every other movement and exercise you do.

Learn the proper technique to every lift and exercise with our Complete Exercise Guide!

Set-Up Properly

What many people fail to realize during any exercise is that how you set up for the lift is equally as important as actually performing the lift. This is because if you set up improperly, the lift has no chance at being technically efficient, as you are already out of position. So, by simply setting up properly, your body has a better chance of using the proper movement pattern throughout the entire exercise.

Repetition

Research says that it takes 300-500 repetitions to learn a new movement pattern and 3,000-5,000 repetitions to correct an improper movement pattern.

And, along with improving your set up, you can further improve your technique by improving your movement, or motor pattern. To do this you have to repetitively practice the same movement pattern over and over again. This will increase your body’s neurological signal to each muscle and further your movement efficiency.

It has been found that it takes 300-500 repetitions to learn a new movement pattern. But it takes 3,000-5,000 repetitions to correct an improper movement pattern. That may sound intimidating but, if you break it down, it is not as difficult as it seems.

To improve a movement, such as a squat, you can do as few as 10 repetitions a day for 30 days to start seeing a change.

With that in mind, it is best to learn how to move properly from the start of training by getting assistance from a trained professional. Or by training yourself with the right knowledge, as we provide here.

Take our 30 Day Challenge to correct your body’s movement patterns! >>

Just remember, technique improvement is a never-ending task that will always be changing as your body grows over time. But, as your positioning, neurological efficiency, and overall technique improve, your strength will increase dramatically!

So, by simply improving your technique you will get stronger and build strength.


Get Bigger To Build Strength

Next, another way to increase your strength is by simply getting bigger. By gaining size and increasing your body mass you will be able to withstand heavier loads as they are lighter relative to your body weight.

By simply getting bigger, by building more muscle or increasing body fat, you will improve your mechanical leverages and allow for greater support. Of course, increasing your muscle size and density will allow for stronger contractions. But, as your muscles grow, they will also have a better angle of pull.

This is because as a muscle grows it slightly changes the angle the muscle fibers lay in and pull from, which allows for more efficient contractions. Plus, as your muscles grow, they will increase the number of myofibrils (“pulling chains”) within each muscle fiber. This will create more connections for your muscle to pull with, leading to a stronger contraction. But do not confuse this with increasing your number of muscle fibers.

You Cannot Build More Muscle Fibers

You are born with a certain number of muscle fibers within each cell, which cannot change. So the only way to grow muscle is through increased density or size. Both of these forms of growth increase the number of actin-myosin connections (the cells that go through the action of contracting each fiber) within each myofibril. And therefore the ability to create tension within a muscle.

The definition of muscular strength is the ability to create tension within a muscle. Any stress placed upon a muscle, which it initiates growth, will increase the muscle’s ability to create tension; through the addition of more myofibrils or actin-myosin connections.

However, body fat can also allow for greater strength gains. Though the addition of body fat does not directly improve the contractibility of a muscle it does also aid in improving the angle of pull; by adding mass and increases the energy storage within each muscle.

So if you do nothing else towards building strength, getting bigger alone will make you stronger.

JACKED Muscle Plan >>


Do More Work Than Before

Third, the most common way to increase strength is by consistently doing more work than before. This can be an increase in the total training volume or an increase in training intensity.

For example, if one week you do a certain number of repetitions with a particular weight. And then the next week you do more repetitions, you are building strength. Similarly, if one week you use a certain weight; and the next week you do the same exercise with a heavier weight you are, again, increasing your strength. These are the simplest formulas used by strength athletes to build strength. 

Both of these progressive overload techniques are useful in building strength. And are commonly used together in a workout program. However, for both techniques to work, they must be done consistently over time to truly increase strength. 

When building strength, your body will adapt to the stresses you place upon it. By continually increasing the stress placed upon your body, it will adapt by becoming stronger.

However, if you place too much stress upon your body without proper recovery your body will not be able to adapt fast enough. And you will see a breakdown in the form of injury or weaknesses of some kind.

So to continue a safe strength progression, do not forget to allow proper time for recovery; through proper rest, nutrition and other recovery methods.


Keep Getting Stronger

Again, building strength is simple but takes a lot of hard work over a long period of time. You must stay consistent and always progress forward by doing more work than yesterday.

You can quickly increase your strength by improving your technique or by gaining more size. But eventually, it all comes down to how much work you are willing to put in.

Strength training is something where what you put in is what you get out. If you only put in a minimal amount of work you will get a minimal amount of results. If you train hard, stay consistent and always push for progress then you will continue to get stronger.

Keep getting stronger my friends.

Get the Ultimate Strength Guide to Building Unlimited Strength! >>

More Articles >>

Advanced Powerlifting Program

Advanced Powerlifting Program

12-Week Peaking Program for Powerlifters

This is a 12-week advanced powerlifting program for peaking! So, the focus will be on peaking for your next powerlifting competition or meet! That means more sets, fewer reps, and a lot of heavy weight. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed!

12-Week Advanced Powerlifting Program The Thunder God (Thor), aka Reid England, putting the hammer down on a 430 pound squat! That’s a 2X Bodyweight Squat!

This Advanced Powerlifting Program is based on the Legendary Mathias Method Strength System


Master the BIG 3

If you can’t squat 500+ lbs, bench press 400+ lbs, AND deadlift 600+ lbs RAW, then your lifts suck! It’s ok. We were all there at one point. You just need to work on your lifts before you focus on a program with this much volume.

This 12-week advanced powerlifting program is great if you already have a strong squat, bench press, and deadlift. However, if you are just starting out you need to build a Base Of Strength and improve your lifts first.

Squat + Bench Press + Deadlift Strength Programs

Squat Bench Press Deadlift Powerlifting Program for Strength

Set a NEW Max every 12-Weeks!

Get our all-in-one Strength Program and How-To Guides to:

  • Perfect Your Technique
  • Fix Common Mistakes
  • Build Strength—Fast!

Each book includes a unique 12-Week Strength Program that is proven to give you results over and over again!

Plus, an in-depth Technique Guide like non-other!

  1. Squat Book >>
  2. Bench Press Book >>
  3. Deadlift Book >>

Get all 3 together and SAVE BIG! >>

First, build your lifts, then build your total!


About this Advanced Powerlifting Program

Powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.

Lifters must constantly be working on their lifting technique and maintain that technique the best they can through the high-intensity workouts they endure. These workouts can often last hours depending on your strength level.

As you get stronger it takes more time to warm-up to your working weights and you have to constantly be adding more work through increasing the weight, sets and/or reps performed. Your workouts will often be 6-10 sets of few reps with the same weight to accumulate volume and strength over time. Numerous sets with few reps are the best way to gain maximal strength because you are practicing your setup and technique with intense weights, numerous times during a workout.

It’s All Focused on Meet Day!

Your set-up, how you perform each lift, along with everything else in this advanced 12-week powerlifting program, is focused upon obtaining the most strength for week 12. Week 12 is your competition or peak week and there should be no lifting done during the last 2-3 days leading up to your competition day. Do your training early in the week with little accessory work so that you are fully recovered before the meet.

This 12-week advanced powerlifting program will guide you through the exact work you need to do leading up to your next powerlifting competition.

Advanced Powerlifting Program Details

This is a 3-4 day per week advanced Powerlifting Program. You will have one main power lift for each of your 3 main workout days. These main lifts are the focus of your training and need to be done without variation. As in, don’t do box squats instead of squats. Do the lifts as written. 

Workout 4 is an optional day for accessory lifts. For example, if you have a weak muscle group, then come in and train it. Use moderate intensity and volume. Do not overdo it. Save some for your main work.

Be sure to practice your lifts exactly how they are supposed to be performed in the competition. That means practicing holding deadlifts at the top and pausing bench presses as you get closer to the competition.

Intensity Sets

Also, on your main lifts, you can do an overload set to better prepare yourself for the competition. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max

Only do this if your main work was not enough and you are feeling good!

For the daily max, work up to a weight that is difficult to do for that day, but you are still able to maintain reasonable technique. Your intensity set should never be done to failure because this teaches improper technique which will decrease your maximal strength potential.

Stay focused, train hard and get stronger!

Optimal Weekly Training Schedule

  • Day 1 – Workout-1: Squat Training
  • Day 2 – Rest
  • Day 3 – Workout-2: Bench Press Training
  • Day 4 – Rest
  • Day 5 – Workout-3: Deadlift Training
  • Day 6 – Workout-4: Accessory Work (optional)
  • Day 7 – Rest

Advanced Powerlifting Program Lifting Chart

Workout 1 – Squat

Workout 2 – Bench Press

Workout 3 – Deadlift

Week Sets Reps % Max Week Sets Reps % Max Week Sets Reps % Max
1 5 5 70% 1 5 5 70% 1 5 5 70%
2 5 5 73% 2 5 5 73% 2 5 5 75%
3 5 5 75% 3 5 5 75% 3 6 4 77%
4 6 4 77% 4 6 4 77% 4 8 3 80%
5 8 3 80% 5 8 3 80% 5 7 3 83%
6 7 3 83% 6 7 3 83% 6 6 3 85%
7 6 3 85% 7 6 3 85% 7 8 2 87%
8 8 2 87% 8 8 2 87% 8 5-10 1 90%
9 5-10 1 90% 9 5-10 1 90% 9 5 2 93%
10 5 2 93% 10 5 2 93% 10 3-5 1 95%
11 3-5 1 95% 11 3-5 1 95% 11 4 5 60%
12 5 3 50% 12 5 3 50% 12
Deadlift 5 1 50%

More Advanced Powerlifting Programs

Are you looking to build up one specific lift? Check out our Squat, Bench Press and Deadlift specific Powerlifting Programs:

  1. Squat Program

  2. Bench Press Program

  3. Deadlift Program

Get all 3 Powerlifting Programs!


Workout 1: Squat Training

500 squat

Warm-Up & Technique Work:

Pause Squat (<50%) 3 x 5

Main Lift:

Squats See Table

*Overload Set 1 x AMRAP or Daily Max

Accessory Work:

Leg Press 3-5 x 10-15

Glute-Ham Raises or Leg Curls 3-5 x 6-10

Dumbbell Curls 4 x 8-10

Weighted Plank 3 x 60-90 sec.

Mobility Work 10+ min.

*Done after your main work is complete, only on high-intensity days, and never to failure.


Workout 2: Bench Press Training

315 lb bench press

Warm-Up & Technique Work:

Pause Closegrip Bench Press (<50%) 3 x 5-10

Main Lifts:

Pause Bench Press See Table

*Overload Set 1 x AMRAP or Daily Max

Accessory Work:

Dumbbell Press 4-5 x 6-8

Military Press 3-5 x 3-8

Triceps Press Downs 5-10 x 6-10

Face Pulls 5 x 8-10

Mobility Work 10+ min.

*Done after your main work is complete, only on high-intensity days, and never to failure.


Workout 3: Deadlift Training

 

Warm-Up & Technique Work:

Conventional Deadlift (<50%) 3 x 5

Main Lift:

Deadlift See Table

*Overload Set 1 x AMRAP or Daily Max

Accessory Work:

Dumbbell Rows 4 x 6-8

Lat Pull-Downs 5 x 10-15

Hammer Curls 3 x 10-15

Side Planks or **Grip Holds 3 x 45 sec.

Mobility Work 10+ min.

 

**Hold the center (smooth part) of a deadlift barbell, or weighted bar, at your side for as long as you can to build up your grip. It is best to do this on days when you do lighter deadlifts.


Workout 4: Accessory Work (optional)

Warm-Up & Technique Work:

Shrugs 3 x 10

Closegrip Bench Press (<50%) 3 x 5-10

Main Lift:

Military Press 5 x 5

Accessory Work:

Incline Dumbbell Press 3 x 10-15

Push-Ups or Dips 3 x Failure

Dumbbell Triceps Extensions 3 x 10-15

Reverse Flyes 3 x 10-20

Lateral Raises 3 x 10-15

***Rotary Cuff Work – x 100 total

Side Bends 3 x 10-20

Weighted Crunches 5 x 10

Mobility Work 10+ min.

 

***Do slow, controlled motions with a cable that works on the rotation of your humerus (upper arm bone). See examples HERE.

 


Let us know if you liked this 12-week advanced powerlifting program! Also, check out our other strength programs like our Powerlifting for Mass: Hypertrophy Program and our Powerlifting Power: Dynamic Training Program!

20 Gym Etiquette Rules Everyone Needs To Know

Gym Etiquette Rules Everyone Needs To Know

Gym etiquette. It is a must-have for all gym-goers. Whether you workout anywhere from 24-Hour Fitness to your local CrossFit or an Old-School Powerlifting Gym, these are the things you need to know. Simply follow these basic gym etiquette rules, or risk getting kicked out and losing your gym membership. Or worse, becoming the local gym idiot! 

If you disagree with any of these gym etiquette rules or have some to add, comment below! 

Also, if you have any funny gym fail stories to tell, please leave them here.


What is Gym Etiquette?

Gym etiquette is how you conduct yourself in a gym style environment. Whether others are around or not, it is important you conduct yourself in a respectful manner. For this to occur, gyms have their own set of gym rules. However, there is more to it than just following the rules set in place for you to keep your membership.

In the following, we will go over all the proper gym etiquette you need in order to avoid becoming the local gym idiot.

Note: Every gym has their own set of rules and guidelines to follow. So make sure to check in with them to avoid the Lunk Alarm or any unnecessary fees.


Top 5 Gym Rules

Gym Etiquette Rule #1: Pay your dues!

This is by far Gym Etiquette Rule #1! Both financially and respectfully, you need to pay your dues. Nobody likes a cheapskate or a cocky amateur that think they know it all. Nobody cares how many magazines you’ve read, celebrities you’ve met, or videos you’ve watched. Stay up to date on your fees and learn from those with more experience, even if they are younger than you.

Overall, just don’t be an A$$! Be kind, humble and respectful to everyone at all training levels. Make sure to encourage others and make friends.

Remember, there is ALWAYS someone bigger, stronger, and better looking than you. Failure to comply to this standard Gym Etiquette Rule #1 can easily result in the termination of your gym membership! Or you getting physically thrown out of the gym by 1+ angry gym members!

Gym Etiquette Rule #2: RE-RACK YOUR WEIGHTS!!!

The most disrespectful, discourteous, and infuriating thing you can do in a gym is leave your weights out, or put them away wrong. Whether it be dumbbells, plates, kettlebells, or other gym equipment, put everything back the way it is supposed to be. Even if that is not how you found it!

We are pretty sure your mom doesn’t follow you around at the gym, so you are gonna have to take some responsibility and clean up after yourself. Otherwise, you will lose the respect of everyone around you and become the real gym idiot that everyone hates!

Gym Etiquette Rule #3: ALWAYS ask, don’t just assume.

When you assume things you simply make an “a$$” our of “u” and “me”. If anyone is nearby, or could possibly be using something, always ask before you take it. Even if you need to wait a minute to see if anyone comes back to it.

Taking things is just rude, even if you “didn’t know”. If you ask, you always know.

Remember, everyone shares everything at the gym, the same as it is in kindergarten. If you want something, then check around before taking it. Then there are no unnecessary arguments or angry looks.

Gym Etiquette Rule #4: Don’t hog the equipment.

When it comes to using the equipment, get in and get out. Don’t sit there on a machine or bench scrolling through Instagram for 5 minutes between every set. People are always waiting from a distance.

Be courteous of other people’s time, and follow social media on your own time. And if you have 5+ sets to do, you better not just be standing around at the squat rack talking to your gym bros. Always be working, or getting ready for the next set.

If you are doing a superset, be quick about it and never use more than 2-3 machines or stations at once, unless the gym is empty. Everyone has stuff to do too.

Gym Etiquette Rule #5: Respect personal space!

Look, but don’t touch. Big arms, ripped abs, and huge legs are all admirable. However, just because we like when people notice, doesn’t mean that you have the right to come up and touch what we have built.

If you want to feel, ASK! No acceptions! Whether you are young and hot or old and creepy, stay out of our personal space unless invited in.


Top 10 Gym Etiquette Rules

Gym Etiquette Rule #6: Don’t smell.

Whether you smell good or bad, the gym is not the place to give it away. You should come in not smelling like anything, good or bad. Bad smells only get worse, and good smells are too fragrant for others around you not to be distracted. It is fine if you start to stink after you have been sweating for a while but come in fresh, not freaky.

Also, if you smell like you just came out of a hotbox of smoke in your car, people are going to hate you. Whether you think you don’t smell like smoke or not, you do, and everyone knows it. It is your right to do as you wish, however, everyone at the gym is sharing air. If you ruin their air, you can expect a lot of dirty looks and even a canceled gym membership.

Gym Etiquette Rule #7: NO SINGING!

It is not Karaoke night! And we don’t care if it is your favorite song. Save your croaky voice for passing the time in traffic. When you’re in the gym, focus on your work.

P.S. If you can sing while working out, then you are not really working very hard. Just sayin’.

Gym Etiquette Rule #8: Scream as much as you want, but have a reason!

Being loud when getting psyched up and working hard is fine. However, if you do it for no reason, then you are just being a gym idiot.

To keep it simple, if you are doing something cool, then you are fine. If not, then stay quiet.

Gym Etiquette Rule #9: Wipe down your equipment. No excuses.

This is a mojor health risk if you forget, so don’t! Besides, “I forgot” is not a reasonable excuse for anyone old enough to workout in a gym.

Whether you sweat a lot or not, it is your courteous duty that you wipe down your equipment EVERY SINGLE TIME after you are finished using it. DON’T FORGET!

Gym Etiquette Rule #10: Don’t hit on other members!

The gym is a great place to hook up…before and after your workout though! It is NEVER a good idea to interrupt someone else’s workout. Especially if you are interested in more than a friendship!

Interact, but do not interrupt. If there is a connection, talk after. If not, they’re not interested. It is a HUGE turn off to interrupt someone’s workout. So be patient and take action when it is the appropriate time.


Top 20 Rules

Gym Etiquette Rule #11: Ask before you give help!

First, it is not social hour at your local country club, so keep your pointless talk to yourself. If you can’t say what you are going to say in under a minute, then save it for later. People go to the gym to better themselves and are all on a time crunch. Be respectful of their time and save the chat about the weather for the inevitable awkward silences in your life. 

Secondly, NEVER walk up to someone to give them tips about how they “should” be doing things. That is extremely disrespectful, as it shows you think they have no idea what they are doing. If you have a suggestion, then ask if they would like to hear it. Don’t just start spewing out advice that they may not even want. Usually if they want advice, they’ll ask.

Gym Etiquette Rule #12: Wear appropriate gym attire!

It is not a strip club (male or female). So fully cover up all inappropriate areas. Ladies, side boob and see-through are too much, but a reasonable sports bra and short shorts are fine. Men, a speedo is for the pool, and your package is not made to be scrunched up into spandex.

Also, it’s not the 70s. Be comfortable, but not distracting. Taking your shirt off is fine, but don’t be loud about it. Public Indecency is a crime.

Of course, don’t track in dirt and mud from outside. If your shoes are dirty, take them off before you walk around.

Gym Etiquette Rule #13: No lockerroom nudity!

Cover yourself up in the locker room (and on the floor, obviously). There is always that one old guy in the locker room that is way too confident in his own skin, and there’s nothing we can do about that. Just don’t be that guy or gal! Keep it covered, and keep it appropriate.

Also, remember it is not social hour in there either.

Gym Etiquette Rule #14: No PDA (Public Display of Affection)!

We know that couples that workout together, stay together. However, the gym is not the place to show off your everlasting love and affection for each other. Nobody wants to see, hear, or have to workout around your makeout sessions every 2 minutes. So, stay on task, so you can get home sooner, and do what you need to do there.

Gym Etiquette Rule #15: Don’t stand in the way!

Whether you are in the walkway, at the water fountain or in front of the dumbbell rack, don’t be in the way. Make sure there is always plenty of space for people to move around you and get to what they need.

This also includes standing between benches, in or near squat racks or machines, and walking slow. Keep out of the way and no one will mind.

Gym Etiquette Rule #16: Glance, but don’t stare.

We get it. We’re hot, but that doesn’t mean we want everyone staring. Don’t be the creepy guy or gal that stares down every hotty in the gym. Everyone likes to be noticed for their hard work but don’t overdo it. Admire, and compliment if necessary, then look away.

Gym Etiquette Rule #17: Don’t laugh at anyone that is trying!

It is always okay to laugh with someone, but it is NEVER okay to laugh at someone, when at the gym. Yes, gym fails and gym fail stories are popular and funny. However, most of those people just don’t know what they are doing. So think of how you would want someone to help you if you were them. Then go from there.

Gym Etiquette Rule #18: Don’t be a gym idiot!

Don’t use bands, chains, or other equipment you don’t understand unless you know what you are doing! If you want to know why read these funny gym fail stories. If you need help, just ask.

Also, if you need a spotter, then get one. You shouldn’t make others around you concerned for your safety to where they feel the need to keep an eye on you like a child.

It is okay to ask for help, but not okay to put yourself and others at risk. Be smart, and be safe. 

If you need a help on how to get started, get one of our strength programs or learn more about the Mathias Method Strength System!

Gym Etiquette Rule #19: Don’t keep asking for free advice.

If you need a personal trainer, then get one! And pay them. You shouldn’t go around bothering other people’s workouts for every little thing. You need to figure some things out on your own and if you need a lot of help, then pay someone to help you.

It is okay to ask for tips, but not for every exercise that you do. Even in the gym, nothing is really free. Respect other people’s time and value.

Gym Etiquette Rule #20: No sleeping, eating or lounging!

The gym floor is not a lounge, so don’t use it as one. If your gym doesn’t have a place to sit and hang out, then there is probably a reason. As in, they don’t want you to hang out there forever.

Eat, sleep and wait in your car, not on the unused machines or benches. You are just going to be in the way. 


Important Reminders

It is also important to mention that things like curling in the squat rack or just using equipment for the wrong purpose are obvious no no’s. Just don’t do it.

Things like how you lift and the music you listen too are not on this list, because those things generally do not affect others.

Overall, these are the basic gym etiquette rules everyone needs to follow. However, make sure to check in with your gym’s rules so that you never get the Lunk Alarm set off on you, or have to pay fines for things you didn’t know.

Remember, if you disagree with any of these, or have some to add, comment below!

Weightlifting Warm-Up Routine

Olympic Weightlifting Warm-Up Routine

The Mathias Method Strength System emphasizes the importance of a proper warm-up before you begin any strength training routine or workout program. This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead. This page will go over our Olympic Weightlifting Warm-Up Exercises.

Get our complete How To Warm-Up Properly for Strength Training Guide today! And learn why you should NOT do cardio to warm-up before a weight training workout!


Olympic Weightlifting Warm-Up Routine Stretches and Exercises

How To Warm-Up for Weightlifting

First, do a complete full body dynamic warm-up routine before you start these Olympic Weightlifting Warm-Up exercises and stretches.

Then, the next part of the Mathias Method Strength System’s warm-up includes these workout specific warm-up exercises. These are done after your full body dynamic warm-up stretches but before your dumbbell shoulder warm-up.

This Olympic Weightlifting Warm-Up Routine will include a few specific mobility stretches for the calf-hamstring complex, hip flexors, ankles, chest, and shoulders. These will help prevent injury and increase strength as you teach your body how to move properly for strength.

When you are done with these Olympic weightlifting warm-up exercises, begin your technique work.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

More Warm-Up Exercises

See all of our Mobility Stretches or Strength Training Exercises.


Olympic Weightlifting Warm-Up Stretches

Calf-Hamstring Stretch

Reps: 30-120 seconds each side

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Purpose: Improve Knee Extension, Ankle Dorsi-flexion, Calf, and Hamstring Function.

  • With your knee fully extended, place the ball of your foot on a slightly raised surface and allow for your ankle to fully dorsiflex (pull your toes up towards your face).
  • Keep weight on the ball of your foot and your knee fully extended as you lean your torso forward.
  • Maintain a neutral spine and lean until you feel a stretch behind your knee.
  • Be active in the stretch by coming in and out of tension under control, contract-relax techniques and by flexing the opposing muscles (Quadriceps, Anterior Tibialis) to deepen the stretch.

Exaggerated Lunge

Reps: 30-60 seconds each side

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Purpose: Improve Hip Extension, Hip Flexor Function, and Hip Mobility.

  • While keeping your hips square, place one foot on a raised surface (12-20 inches high) in front of you and the other behind you.
  • Keep your front foot pointed forward and slightly internally rotate your back foot as you extend your leg behind you.
  • Keep your torso vertical, core braced and tension on your rear glute as you bend your front knee to initiate the stretch.
  • When you feel the tension in your hip flexor, hold that position.
  • To increase the stretch you can flex your glute to further press your hips forward or flex and extend your posterior knee slightly to find other tense positions to hold.

Single Leg Calf Stretch

Reps: 1-2 minutes each side

Purpose: Improve Ankle Dorsi-flexion and Calf Function.

  • With your knee fully extended, place the ball of your foot on a raised surface, high enough to feel a stretch in your calf.
  • Allow your heel to sink down as you put your weight on your foot.
  • Actively move around in this position by flexing in and out of it, forcing your knee into further extension, or pulling your toes towards your face.

Weighted Deep Squat Calf Stretch

Reps: 2-3 minutes

Purpose: Improve Ankle Dorsi-flexion and Calf Function.

 

  • While holding a barbell, place it just above your knee caps and go into a full depth squat.
  • Ensure that your heels are down in this position, and only rise slightly as you push the weight and your knees forward.
  • Move around in this position to create change, by flexing the opposing muscles and moving under control.
  • You may put more stress on one side by leaning the barbell to that side or placing all the weight on one side at a time.
  • Use this stretch sparingly as it is more intense than non-weighted mobility techniques.

Shoulder Dislocations

Reps: 10 total

Purpose: Improve Shoulder Function and Mobility.

 

  • Grasp a band, strap or light pole with a much wider than shoulder width grip.
  • Flex your glutes, brace your core and pull your shoulder blades back and down throughout the motion.
  • Starting in the front, keep your arms fully extended as you raise them in front of you, over your head and all the way around to your glutes.
  • Reverse the motion back around towards your hips.
  • Try to grasp your hands as close as you can while still maintaining the full extension of your arms.
  • Only use a grip that brings a slight stretch to be felt as you rotate about the motion.

Note: If you cannot rotate around the through the full motion then only go as far as you can and pause in this position each time.


When you finish these Olympic weightlifting warm-up exercises, begin your technique work.


All Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

how to warm-up properly for strength training book

Olympic Weightlifting Warm-Up Exercises