Weigtlifting can injure us, there are ways to get all the benifits without injury!

Isometrics: For those that love Isometrics use a Mickey Mantle 1 Minute a Day Gym Isometric Exerciser, or a Snyder Isometric Exerciser and even a Strength Builder Isometric Exerciser, or build a Isometric Exerciser. I own Snyder and Mickey Mantle Exercisers. In New York guys used 1 rep with an Isometric Exerciser, but some used 3 or 5 reps!

In Chi Mind Control, Mike Dayton on page 128, 129, 130 shows weight lifting exercises without weights, using your imagination. As a boy in the 1950's I learned the Charles Atlas method of using internal muscle resistance with weightlifting exercises in my uncles Boxing Gym; and VRT works! Some call it Isometric Power Flexing. Buy the VRT book and you are empowered, Mike Dayton's book is expensive.

Ellington Darden teaches the 30/30/30 method (30 seconds negitive, 30 seconds positive and 30 seconds negitive). But the 30/30/30 method is for exercises done on a machine! For barbell and dumbbell exercises Darden teachs 20/20/20. There is also the 10/10 super slow method, Darden use to teach the 10/5 second super slow method; plus VRT done at regular speed works!