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Muscle Fiction. Useful Things to Keep in Mind

26th July, 2009 - Posted by health news - No Comments

If you’ve been training, here’s a short list of bodybuilding fiction.

1. 12 Rep rule

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

The typical prescription of 8 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. Change the amount of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is that there’s nothing mistaken with three sets but then again there is nothing amazing about it either. The amount of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on a training, the fewer sets you should do, and vice versa. This keeps the total amount of repetitions done of a training the same.

3. Three to four exercises per group

The truth is that this is a waste of time. Combined with twelve reps of three sets, the whole amount of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Rather than doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes.” The truth is that leaning forward a little too much is more likely a cause of damage. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) after the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your torso position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is that the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the kind of exercise. The transverse abdominals is not always the essential muscle group. The truth is that for most working out, the body automatically activates the muscle group that are needed most for support of the spine. So if you concentrate only on the transverse abdominals, it can employ wrong muscles and limit the right muscles. This increases the chance of damage, and reduces the weight that can be lifted.

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