If you’ve been working out, here’s a short list of bodybuilding fiction.
- 12-Rep Rule
Most bodybuilding programs include so many reps to gain muscle. The truth is that this approach places insufficient tension on the muscles for effective muscle gain. High tension, e.g. heavy weights allow for muscle growth in which the muscle becomes much larger, leading to maximum strength gains. Having a longer tension time increases muscle size by generating structures around the muscle fibers, thus improving endurance.
The standard prescription of eight to 12 reps provides a balance, but by simply using this program all the time, you are not generating the higher levels of tension provided by heavier weights and lower reps, and the longer tension achieved with lighter weights and more reps. Change the number of reps and adjust the weights to stimulate all types of muscle growth.
- Three-set rule
The truth is, there’s nothing wrong with three sets, but then again, there’s nothing surprising either. The number of sets you do should be based on your goals, not some half-century old rule. The more reps you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of reps performed of an exercise equal.
- Three to four exercises per set
The truth is that this is a waste of time. Combined with twelve reps of three sets, the total number of reps amounts to 144. If you are doing that many reps for one muscle group, you are not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. This can range from 2 sets of 15 reps to 5 sets of 10 reps.
- My knees, my toes
It’s gym folklore that you “shouldn’t let your knees go past your toes.” higher when the knees are allowed to move past the toes in a squat.
But hip stress increased nearly 10 times or (1000 percent) when forward knee movement was restricted. Because squatters needed to lean their body forward and this forces the transfer of stress to the lower back.
Focus on the upper body position and less on the knee. Keep the torso upright as much as possible when doing squats and lunges. These reduce the stress on the hips and back. To stay upright, before you squat, squeeze your shoulder blades together and hold them in that position; then as you squat, keep your forearms at 90 degrees to the floor.
- Lift weights, draw abs
The truth is that 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. In fact, for most exercises, the body automatically activates the muscle group most needed to support the spine. So if you focus only on the transverse abdominals, it can recruit the wrong muscles and limit the right ones. This increases the risk of injury and reduces the amount of weight that can be lifted.
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