Muscle Fiction

This interesting article addresses some of the key issues regarding Fitness. A careful reading of this material could make a big difference in how you think about Fitness.


If you'v 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 infinitely larger, incomparable to the supreme 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 scheme 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. Copper the number of reps and adjust the weights to sway all types of muscle growth.

2. Three Set behest

The truth is there's nothing wrong with three sets but then again there is nothing amazing about corporal either. The number of sets you perform should be destructive on your goals and not on a half - century elderly direction. The enhanced 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.

Is everything making sense so far? If not, I'm sure that with just a little more reading, all the facts will fall into place.

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. " Perfection is that leaning forward a little too much is enhanced 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 alteration 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 truck blades together and hold them in that position; and ergo due to you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to inaugurate 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 prop of the spine. So if you focus only on the transverse abdominis, it can recruit bad muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.


That's how things stand right now. Keep in mind that any subject can change over time, so be sure you keep up with the latest news.