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I don’t know if there is a way to avoid them. I think we are born with a genetic predisposition to them. I think my primary reason for saying this is that in my “former healthy life” I knew many bodybuilders that were into lifting very, very heavy weights (like 1-2 rep max stuff). None of them I knew ever got a hernia while doing so. Some of these guys were putting 5 – 45 pound plates on both sides of a 45 pound bar – that’s close to 500 pounds.