|
Bodybuilding Fiction
1. 12 Rep rule
Most weight training programs 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. Change the number of reps and adjust
the weights to stimulate all types of muscle growth.
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
The truth is 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 much reps for a muscle
group your not doing enough. Instead of 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." Truth is that leaning forward a
little too much is more likely a cause of injury. 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) 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.
Focus on your upper body 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 the muscles work in groups 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.
Actually, for most exercise, the body automatically
activates the muscle group that are needed most for
support of the spine. So if you focus only on the
transverse abdominis, it can recruit wrong muscles and
limit the right muscles. This increases the chance of
injury, and reduces the weight that can be lifted.
Tell A Friend About This Page!
|
