Really necessitate give a hand...how can i avoid getting hernias?
Answers: Well first of all, i would articulate not to worry in the order of the weight you're lifting - unless your technique is horribly wrong, that's not a massive consignment (130lb = 60kg = 1 plate per side of an olympic bar i assume?) and indeed shouldn't give a hernia etc.
30kg / s dumbells shouldn't any. I've been chucking them around for years and haven't get a hernia again (i got one when 7 playing on my bike! They ain't that discouraging, all i hold to show from it is a small scar above my belly button where on earth they went within and repaired the torn muscle).
That said, form is key. There is little point lifting massive weights if the form is incorrect, yes you WILL injure something - perhapps ineradicably - at some point.
So first of all, attain form right.
Second, to protect against hernia you need to strengthen your "core". Too lots guys in the gym lately work the "mirror muscles" - you know, the chest, shoulders and guns! (i was one once!).
This is purely storing up problems for the future, especially with posture, not to mention the strength built surrounded by unbalanced and creates injuries and reduce power.
The solution? I'd reccomend adding into your program some perfect "core" workouts - and i don't mean 3 sets of 30 sit-ups! Yuo have need of to strengthen the whole set of complex, small muscles that cris-cros your torso (do a google force out for images of human muscular structure, you will see what i mean) because every movement (yes, including bench) utilises these. Get these strong, you protect against bring down (esp. hernias) and increase strength, massively.
I'd reccomend visiting a site resembling www.coreperformance.com or something similar to get some core workouts. This exceptional site i found excellent - their program has made me the most powerful surrounded by 10 years of training.
Good luck bud, don't be scared of the gym - a moment ago do it right and you'll be strong!
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