If you've been training,
here's a short list of bodybuilding fiction.
1. 12 Rep rule
Most weight training
program 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 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
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 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. This 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. This 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 groups 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.
Body By Bell Personal Fitness
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