If you've been training, this is a short list of bodybuilding fiction.
1. 12 Rep rule
Most weight training exercise program include these many repetitions for gaining muscle. The truth is this method places the muscles with out enough tension for effective muscle gain. High tension e.g. household names provides muscle boost in which the posterior tibial muscle grows bigger, resulting in the maximum gains in strength. Having longer tension time enhances the muscle size by generating the structures about the muscle fibers, improving endurance.
The standard prescription of eight to 12 repetitions comes with a balance but by only using that program at all times, you never generate the greater tension levels that may be provided by the heavier weights and lesser reps, as well as the longer tension achieved with lighter weights plus more repetitions. Change the variety of reps and adjust the weights to stimulate a variety of muscle growth.
2. Three Set rule
The fact is there's nothing wrong with three sets however there is nothing amazing about this either. The amount of sets you perform must be base in your goals and never on a half-century old rule. The more repetitions you need to do on an exercise, the fewer sets for you to do, and or viceversa. This keeps the total variety of repetitions done associated with an exercise equal.
3. Three to four exercises per group
The the fact is this is a waste. Combined with twelve reps of three sets, the total amount of reps cost you 144. If your doing these many reps for the muscle group your not doing enough. Instead of doing way too many varieties of exercises, try doing 30 to 50 reps. That can be from 2 teams of 15 reps or 5 groups of 10 reps.
4. My knees, my toes
It can be a gym folklore that you simply “should not let the knees go past your toes." Truth is that leaning forward a touch too much is very likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher in the event the knees are permitted to move in the evening toes throughout a squat.
But hip stress increased nearly significantly or (1000 percent) in the event the forward movement on the knee was restricted. Because the squatters necessary to lean their body forward which forces any risk of strain to transfer on the lower back.
Focus in your upper body position and much less on the knee. Keep the torso inside an upright position if you can , when doing squats and lunges. These reduces the strain generated around the hips and back. To stay upright, before squatting, squeeze the shoulder area together and hold them for the reason that position; and as you squat, maintain the forearms 90 degree towards the floor.
5. Lift weights, draw abs
The the fact is the muscles operate in groups to stabilize the spine, plus the most important muscle change depending within the type of exercise. The transverse abdominis may not be the most important group of muscles. Actually, for almost all exercise, the entire body automatically activates the group of muscles that are needed most for support from the spine. So, if you focus only about the transverse abdominis, it might recruit wrong muscles and limit the best muscles. This boosts the chance of injury, and lessens the weight which can be lifted.
