The Different Rules in Muscle Building which isn’t True

For those who’ve been working out, below is a brief list of false bodybuilding rules.

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 accustomed repetitions is from 8 to 12, however, at this rate, you aren’t able to create that much tension. It is better to go for heavier weights with fewer repetitions or for lighter weights and higher repetitions. Remember to interchange each of the two in order to gain different kinds of muscle gain.

2. Three Set Rule. You should realize that the traditional three set rule isn’t really wrong; however, it isn’t helpful either. You should mainly base your number of sets with your set goal. If you are looking to do 15-20 repetitions per set, you should lower down your number of sets to two and vice versa. This will balance the total amount of reps that are done throughout the training.

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.

Squatters should mainly concentrate on their upper torso placing instead of the knees. One should maintain their upper body in an upright or straight position as often as possible during lunges and squats. This will minimize the stress transferred on the back and hips. Before squatting or doing lunges, you should pull your shoulder blades closer to each other and then maintain it in that particular position. You should also try to level your forearms in a 90 degree angle to the ground.

5. Lift Weights, Draw Abs. The reality is that the muscles perform in somewhat a group to control and balance the spine. The most significant group of muscle is then altered in accordance with the type of training. the transverse abdominis isn’t always the best group of muscles to work on. As a matter of fact, for many of the training exercises, the body designates a specific group of muscle in order to support the spine. And so if you concentrate mainly on the transverse abdominis, this may cause the recruitment of the wrong group of muscles and inhibit the right ones for the job. This may put the individual at risk for certain injuries as well as limit the weight he can lift.

The author is a multifaceted writer. She writes articles for a variety of subjects like marriage and relationship advices, health related concerns like CPAP machine and respironics PR System one, family and parenting concerns, fashion and beauty tips and a lot more.

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