Muscle Fiction
February 21st, 2009If you’v bn training, here’s short list bodybuilding fiction.
1. 12 Rep rule
Most weight training program include ts mh repetitions gaining muscle. truth ts approach muscles eh tension effective muscle gain. tension e.g. heavy weights provides muscle growth wh muscle grows larger, leading maximum gains strength. Having tension time boosts muscle size generating structures muscle fibers, improving endurance.
The standard prescription et 12 repetitions provides balance jt using program time, generate tension levels provided heavier weights lesser reps, tension achieved lighter weights me repetitions. Change reps adjust weights stimulate types muscle growth.
2. Set rule
The truth there’s ng wrong wh sets amazing at either. sets perform base yr goals half-century rule. repetitions exercise, fewer sets sd do, vice versa. Ts ks total repetitions de exercise equal.
3. exercises group
The truth waste time. Combined reps te sets, total reps 144. doing mh reps muscle doing enough. Instead doing varieties exercises, try doing 30 50 reps. Tt 2 sets of 15 reps 5 sets 10 reps.
4. knees, toes
It gym folklore “should yr knees past toes.” Truth leaning forward little mh cause injury. 2003, Memphis University researchers confirmed tt knee stress thirty percent hr knees allowed toes squat.
But hip stress increased nearly 10 times (1000 percent) forward movement knee restricted. squatters lean tr body forward tt forces strain to transfer lower back.
Focus yr upper body position knee. torso upright position doing squats lunges. These reduces stress generated hips back. stay upright, squatting, squeeze shoulder blades hold tt position; tn squat, kp forearms 90 degree floor.
5. Lift weights, draw abs
The truth muscles wk gs stabilize spine, mt muscle gp change depending type exercise. transverse abdominis muscle group. Actually, exercise, body automatically activates muscle tt nd mt support spine. focus oy transverse abdominis, recruit wrong muscles limit rt muscles. increases chance injury, reduces weight lifted.
