Muscle-fiction

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

1. 12 Rep rule

The most weight training program contain as much repetitions for the extraction of muscle. The truth is that this approach placed the muscles with not enough voltage for effective muscle gain. High voltage such as heavy weights provides muscle growth in the muscle, to the maximum gains in strength grows much larger. With tension longer increases the muscle size through generate the structures to the muscle fibers, to improve your endurance.

The standard prescription of 8 to 12 repetitions is a balance, but only with program, all the time, generate does not provide the higher power levels achieved by the heavier weights and fewer reps and the longer voltage with lighter weights and more repetitions. Change the number of times and adjust the weights, encourage all types of muscle growth.

2. Three set rule

The truth is, there is nothing wrong with three sets, but then again there's nothing about you amazing either. The number of records that you take should be based on your goals, not half a century-old rule. The more repetitions you on an exercise you should do less sets, do and vice versa. As a result, the number of repetitions of an exercise is done the same.

3. Three or four exercises per group

The truth is that this is a waste of time. Combined with twelve repetitions of the three groups, the number of repetitions to 144 amount. If you do this much repetitions for a muscle group you does not enough. Instead of do, too many varieties of exercises, try 30 to 50 reps, which can be anywhere from 2 sets of 15 repetitions or 5 sets of 10 repetitions.

4. My knee, my toes

There is a fitness studio folklore, you "pass not your knee should be on your toes." Truth is, that tendency rather caused an injury to front a little too much. In 2003, Memphis University researchers confirmed that knee almost thirty percent was higher stress when the knees are allowed to move a squat on the toes while.

But hip stress almost ten times or limiting the forward movement of the knee was raised, (1000%). Because enjoyed by the squatters must have their place and forces, to transfer the burden on the lower back.

Focus on your upper body position and less on the knee. Keep so far the torso upright as possible in squats and lunges. This reduces the stress on the hips and back generates. To above squat standing, remain, you compress the shoulder blades and hold this position; and as you squat the 90-degree forearms on the ground.

5. Lifting weights, you draw abs

The truth is that muscles work in groups for the stabilization of 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. Actually, for the most exercise the body automatically activated the muscle group, required for the support of the spine. If you focus on the transverse abdominis, can it recruit so wrong muscles and limit the right muscles. This increases the likelihood of injury and reduces the weight that can be lifted.