Muscle Fiction

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Posted on: 10th Jun 2014

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

1. 12 Rep rule

Most weight training programs include 12 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 based on your goals and not on a half-century
old rule. The more repetitions you do of 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 just a waste of time. Combined with twelve reps of three sets, the total number
of reps amount to 144. If you're doing this many reps for a muscle group you're 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.

However; 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

Muscles work in groups to stabilize the spine, and the most important muscle group changes 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 groups that are needed most for support of
the spine. So if you focus only on the transverse abdominis, it can recruit the wrong muscles and limit the
right muscles. This increases the chance of injury, and reduces the weight
that can be lifted.

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