Muscle and Fitness Fiction?

Here’s a short list of bodybuilding fiction for those keen fitness and sports persons out there . Interesting!

1. The Twelve Rep Rule?

Many weight training programs require numerous repetitions for gaining muscle. That approach actually places the muscles with insufficient tension for effective muscle gain. Lifting heavy weights provides high tension for muscle growth which makes the muscle grow much larger. This also leads to maximum gains in strength. Increasing longer tension time increases muscle size by generating structures around the muscle fibers thereby improving endurance.

Eight to 12 repetitions provides the standard prescription of a balance. However by just using that program all of the time, you don’t generate the greater tension levels provided by heavier weights and lesser repetitions. The longer the period of tension achieved with lighter weights and more repetitions is a useful variant. Stimulate all types of muscle growth by changing the number of reps and weights.

2. The Three Set Rule?

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 based 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?

This is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this many reps for a muscle group your not doing enough. Avoid doing too many varieties of exercises and instead try doing 30 to 50 reps for each exercise. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. Your Knees and Your Toes

Around the gym’s and body building clubs it is folklore that you “should not let your knees go past your toes.” The truth is that leaning forward just a little too much is more likely to cause injury. Memphis University researchers confirmed in 2003, following extensive research that knee stress was as much as thirty percent higher when the knees are allowed to move beyond the toes while performing a squat.

Incredibly, hip stress increased almost 10 times or (1000 percent) when 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.

Concentrate your focus on your upper body position and less on the knee. Maintain your torso in an upright position as much as possible whenever carrying out squats and lunges. These actions reduce the stress generated on your hips and back. In order to remain upright prior to squatting ensure that you squeeze your shoulder blades together. Maintain and hold them in that position then as you squat esnure you keep your forearms 90 degree to the floor.

5. Lift Weights and Draw Abs

Muscles work in groups in order to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. For most exercise, the body automatically activates the muscle groups required for proper support of your spine. For that reason (& others) if you focus solely only on your transverse abdominis, that maythe recruit wrong muscles and limit the actions of the correct muscles. The result can be that this increases the chance of injury and reduces the degree of weight that can be lifted.