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Podcast #113: Layne Norton on How to Avoid and Overcome Weightlifting Injuries

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Podcast #113: Layne Norton on How to Avoid and Overcome Weightlifting Injuries

In this episode, I interview Dr. Layne Norton, who you’ve probably heard of, but in case you haven’t, he’s a professional powerlifter, bodybuilding coach, and host of his own podcast, Physique Science Radio, and really is at the forefront of the “evidence-based fitness” movement.

I’ve had Layne on the podcast before to talk about contest prep, maximizing fat loss, reverse dieting, and a few other topics, and people loved the interview so I wanted to get him back on to talk about the bane of every weightlifter: injuries.

Now, contrary to common belief, weightlifting isn’t nearly as dangerous as many people think, and especially when you’re using good technique, progressing intelligently, and generally taking good care of your body.

That said, if you lift weights for long enough, you’re going to experience at least a minor injury, even if it’s only a soft tissue problem stemming from repetitive use. And when it does happen, it’s going to frustrate the shit out of you, because as anyone that has gone through it knows, it quickly derails your plans and sometimes forces you to train suboptimally so you can recover.

I wanted to get Layne on the show to talk about this, because as a competitive bodybuilder and powerlifter, he has a lot of wisdom to share on the subjects of preventing and healing both minor and severe injuries. He himself has gotten hurt in ways that most of probably never will, and so he has had to go a lot further than most of us into rehab, recovery, and rebuilding his strength and performance.

As you’ll see, Layne covers a lot of ground in this interview, ranging from common mistakes that people make that lead to injuries to simple indicators to watch for that precede injury, how to know if you’re fully recovering from your workouts, how to rehab and work around injuries, and more.

Here’s the show…

Click here to download

TIME STAMPS

YouTube:

9:25 – What is your history with personal injuries?

11:26 – What are some common mistakes that lead to injuries?

22:25 – What are some signs and symptoms that can help determine if someone is pushing themselves towards an injury?

26:30 – What are some preventative lessons you have learned with technique and form?

33:05 – How can someone tell if they are not recovering properly?

39:35 – After an injury, how can you continue to train properly?

46:00 – What are the advantages and disadvantages between conventional deadlift and sumo deadlift?

48:47 – What are some alternatives for dead lift if you are injured or recovering?

51:34 – What are some alternatives for bench press if you are injured or recovering?

52:55 – What are your tips for treatment options and getting through injuries?

55:45 What is Avatar Nutrition?

MP3 Audio:

12:51 – What is your history with personal injuries?

14:52 – What are some common mistakes that lead to injuries?

25:51 – What are some signs and symptoms that can help determine if someone is pushing themselves towards an injury?

29:56 – What are some preventative lessons you have learned with technique and form?

36:31 – How can someone tell if they are not recovering properly?

43:10 – After an injury, how can you continue to train properly?

49:26 – What are the advantages and disadvantages between conventional deadlift and sumo deadlift?

52:13 – What are some alternatives for dead lift if you are injured or recovering?

55:00 – What are some alternatives for bench press if you are injured or recovering?

56:21 – What are your tips for treatment options and getting through injuries?

59:11 – What is Avatar Nutrition?

You can also find this podcast in iTunes and the Windows Phone Podcasts Store:

itunes-podcast

windows-podcast

Did you enjoy this podcast? If so, please leave me a review. It keeps me going…

What did you think of this episode? Have any requests or suggestions? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Sam

    Another awesome video – what a match up – brains & brawn in double doses!
    You mentioned squat shoes? I thought they have an elevated heel and correct me if I’m wrong but I’ve read somewhere you shouldn’t elevate the heels or do squats on plates? How do they work then? Are these for deadlifts too?
    Plus I’ve seen old school lifters (Arnold prime example) who did squats and deads in bare feet – wtf? I’ve tried but felt weaker! Any advice would be useful thanks.

    • Thanks, man. Shoes should be as flat as possible and supportive for squatting and deadlifting safely. Some people like doing deadlifts barefoot to make sure their feet are flat

      People elevate their heels in a squat if their ankles are not mobile enough to go at full ROM, or if they are looking to illicit more quad activity. Hope this answers your question.

      • Sam

        Thank you

  • romankol

    Hey Mike! You should send Layne a tub of Pulse before your next Podcast with him 😴😂 Glad you are doing more podcasts again, always enjoy them! Thanks, Roman

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