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Muscle Fiction and Muscle Truth

by: BradMartinson
Total views: 26 | Word Count: 556

If you have been training, here's a short list of bodybuilding fiction.

1.12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions.

Eight to twelve reps does not give you the tension levels that can be achieved by less reps with heavier weights, or the longer tension that comes from light weights with more reps. To create all types of muscle growth, change up your routine - both in terms of repetitions and the weights you use.

2. Three Set rule

The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

There is no particularly good reason for this rule. It's a far better thing to have more reps of one exercise than to do many different exercises per group. Stay focused; Try doing more reps, maybe thirty to fifty, broken up into sets (say 3 sets of 10, 2 of 20; you get the idea).

4. My knees, my toes

Sort of an old saw of the gym world, it is far more likely that injuries are caused by leaning forward too far. However, research by Memphis university has found that stress on the knees is increased by about a third when the knees move past the toes during squat exercises. At the same time, stress on the hips increases by ten times when the knee is kept from moving forward.

Squatters are shifting the strain to their lower backs, which is actually far worse than letting their knees pass that "no-go" line of the toes.

Try to think more about the position of your torso, and not so much about your knees. Keep your torso as upright as you can during lunges and squats. This means less stress on your back. A tip for staying upright: prior to squatting, press your shoulder blades together and keep them there. While squatting, try to keep your forearms at a right angle to the floor.

5.Lift weights, draw abs

What is the most important muscle group? The transverse abdominis? That all depends. The answer depends on what exercise you are doing. In most cases, the body already knows which muscle group to call into action to keep the spine supported. Focusing on the wrong muscle group (in this example, the transverse abdominis again) can work the wrong muscles while holding back the correct ones, which raises your risk of injuries and lowers the weight you can lift.

About the Author

Would you like to know how to gain muscles at home quickly? Come to my website http://2gainmuscles.com/how-to-gain-muscles-at-home.htm and download your free muscle building book now!

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